Edition #115 | The World Record for Pull-ups has been broken

Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 120,897 readers.

In today’s edition:

• Turn those boring rice cakes into 5-ingredient protein bars

• Use the 5-4-3-2-1 method to simplify weekly meal planning and shopping

• A full-body Pilates workout that’ll challenge all those little stabilizer muscles

• Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 

• South Korean soldier breaks world record for most pull-ups in 24 hours: 11,707

• Bucked Up releases a new protein soda with 25g of protein

• Cellucor brings you a combination of Jolly Ranchers and creatine 

• You can now get your PB&J fix in protein bar form, thanks to Quest

WEEKLY WORKOUT

25-minute full-body pilates workout for beginners

This week, rack the weights and hit the mat for a 25-minute Pilates workout that will challenge you in ways the barbells never have. Perfect for working those smaller stabilizer muscles, this equipment-free workout will have your entire body feeling toned and strong in under half an hour.

Check out the workout here.

THINGS TO…

…DO 💪

Lateral raises, the right way

There are a handful of ways to do lateral raises, but you want to do them the way that’ll give you the best pump and the biggest delts, right? If that’s the case, you’re going to want to do them like this.

LATS LIKE THIS

…KNOW 🛒

The 5-4-3-2-1 method to simplify weekly meal prep

Planning and prepping your meals for the week can be daunting, to say the least, especially when you step into the grocery store and have no clue where to start. That’s where the 5-4-3-2-1 method comes into play. This handy little trick will help you shop, plan, and hit your weekly meal goals with no fancy apps or notebooks needed.

5-4-3-2-1

…EAT 🍚

5-ingredient rice cake protein bars

Rice cakes are a staple in pretty much every gym junkie’s diet, but let’s be honest: they can get kind of boring. Instead of snacking on the same old rice cake with peanut butter, spice up those cakes with these 5-ingredient rice cake protein bars. They’re not only easy to make, but they taste great and will save you some cash on your weekly protein bar spend.

SPICE UP YOUR RICE (CAKES)

BRAIN GAINS

The 3 best things you can do for your brain, from a neurophysiologist

Keep that brain functioning in tip-top shape with these three neurophysiologist-approved tips. You’ve probably already done one today!

READ MORE…

FITNESS FACTS

• Fitness Fact of the Week — A new study has found that consuming carbs both before and during high-intensity exercise can increase fat burning by up to 61%. Soccer players who split their carb intake (30g before exercise and 30g at halftime) saw significantly higher fat oxidation compared to those who consumed no carbs or only consumed carbs at one time point. The timing, not just the amount, was key to unlocking this metabolic advantage.

GYM LAUGHS

• When you start counting macros and realize you’ve been eating…a lot 

• POV: you’re cooking chicken

DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!