These no-cook bites are a filling, no-hassle snack.
These no-cook granola bites also have oats, which contribute to your daily whole grains (remember, carbs are a source of energy). They also contain omega-3 fats to help fight inflammation. At 100 calories a piece, it’s a perfect snack or dessert that can boost your dose of BCAAs (from the peanut butter). For access to exclusive gear videos, celebrity interviews, and more, Makes 12 servings Prep time 10 min. Ingredients 1/3 cup natural creamy peanut butter1 cup instant oats1/3 cup honey1 Tbsp chia seeds How to make it Mix all ingredients until combined well; refrigerate mixture about 30 minutes. Form about 1 tablespoon of mixture into small balls. Roll between finger tips to make ball shape. Store leftovers in refrigerator.

Topics: Diet-friendly recipes

If you’ve worked your way down to 15% body fat, you’re already working out regularly, probably counting your macros and meal prepping, and eating pretty damn clean. But here’s the primary downside of shedding body fat: The lower your body fat percentage gets, the harder it becomes to lose just 1–2% more. “Once you hit 15% body fat, shedding any more fatOpens in a new Window. is all about finesse,” says Jim White, R.D., an ACSM exercise physiologist and the owner of Jim White Fitness & Nutrition StudiosOpens in a new Window. in Virginia Beach, VA. So if you’re aiming to get down to 10% body fat (or lower), it’s time to eat and train like an athleteOpens in a new Window.. At a higher body fat, you need to focus more on nutrition. Now, though, everything centers around your workouts—namely, building muscle. “The closer you get to having low body fat, the more impact muscle mass will have on improving your composition,” But you need to be as committed as an athlete now, too. “You hav…

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.   
…