How Long Should You Rest Between Sets?

How Long Should You Rest Between Sets?

Ever wonder why the local powerlifter at your gym spends what seems like hours hogging up the squat rack? Are they being rude to other members or is there a method to this madness?

In this article, you’ll learn all about how long you should be resting in between sets based on your goals. And while it may be frustrating, your neighborhood meathead might onto something!

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Table of Contents

Using and Restoring Energy

Optimal Rest Time Between Sets

Rest Time for Hypertrophy

Rest Time for Strength

Rest Time for Power

Rest Time for Endurance

Rest Time for Weight Loss

If You Don't Have Much Time for the Gym

Main Points

  • With volume equated, longer rest times (2-5min) are generally better for improving strength, muscle growth, and power because they allow you to perform more quality sets with higher intensity over time

  • Shorter rest times should be used for endurance training and are acceptable towards the end of workouts when you perform less taxing accessories

  • If you need to use shorter rest times, be strategic so you don’t lose out on intensity or volume

  • Your ability to recover from sets will depend on your strength, exercise selection, and fitness levels

Using and Restoring Energy

Our bodies have three main energy systems that allow us to perform a wide range of activities. The main output of these systems is to produce ATP which is known as the energy-carrying molecule.

Creatine Phosphate (short duration intense exercise)

  • This system provides up to 30 seconds of energy
  • Your body has CP storage readily available to create ATP for use
  • Exercise Example: throwing a shot put

Anaerobic Glycolytic System (higher-intensity medium duration exercise)

  • Provides energy for exercises lasting from 30 to 90 seconds
  • Your body breaks down glucose to create ATP
  • Exercise Example: 400m sprint

Aerobic Energy System (long-duration exercise)

  • Provides energy for exercise that can range from two minutes to a few hours
  • Your body’s oxygen supply interacts with glucose to form ATP
  • Exercise Example: jogging

We wanted to briefly cover the energy systems first so you understand why our bodies need to rest in between bouts of exercise. Now let’s look at rest times!

Optimal Rest Time Between Sets

Rest time matters, but mostly in an indirect way. The main driver of strength, muscle growth, power, etc. lies in our ability to perform quality work over time.

To get stronger you need to lift heavier weights.

To get quicker you need to train explosively.

To get bigger you need to train close to failure while maintaining enough volume (sets x reps x weight).

All this requires the ability to recover so that every set can be executed with focus and intention. We don’t want junk volume. We don’t want to go through the motions and get participation points.

This is why longer rest times are generally better than shorter rest times (assuming volume is equated). It’s easier to bring effort to each set.

If you are noticing a huge drop-off in performance from your first set to subsequent sets, it’s time to either extend your rest time or improve your recovery rate.

Here are some factors that can impact your ability to recover in between sets:

Getting Stronger

Every movement has a metabolic cost. It requires energy to do stuff (go figure)! If you thought of energy as currency, a 400lb deadlift would be “more expensive” than a 200lb deadlift. It’s more taxing on your body and requires more oxygen and caloric expenditure.

So as you get stronger, expect to need more rest time in between sets.

Intensity of Exercise

The further away you are from reaching true failure, the shorter your rest time will need to be. 

Muscle Groups & Exercise Selection

Smaller muscle groups can recover quicker than larger muscle groups due to the lower metabolic demands required to perform isolation exercises.

Doing a bicep curl isn’t as demanding as a clean and jerk which uses multiple muscles, joints, and heavier loads.

Fitness Levels

Having adequate levels of aerobic conditioning will have a positive impact on your recovery ability. If you are huffing and puffing from doing 10 heavy squats, it’s time to hop on a bike so you can handle more volume.

Rest Time for Hypertrophy (Muscle Growth)

What’s optimal and what’s practical make giving specific rest time recommendations tough. It really does depend. However, if you did want a range to start from, try ninety seconds up to three-plus minutes for hypertrophy.

As mentioned above, you can get away with smaller rest times when performing movements with lighter weights. Rest at least 2 minutes for your compound sets and at least 90 for your accessories and finishers.

Rest Time for Strength

If you are doing strength training and are focused on heavier compound lifts then you should be resting at least two to five minutes.

Because strength gains are first driven by getting proficient at movements (ingraining neural patterns), it’s important that you are executing each and every set properly. Your body learns and adapts better when it’s fresh!

Once you become really good at the movement, then it’s time to pack on muscle if you want to continue to get stronger.

Rest Time for Power

A good general recommendation for power training would also be to rest 2 to 5 minutes between sets. This would be for exercises such as sprints, med ball slams, box jumps, etc. Basically anything where you are exerting max effort to improve athleticism. Train fast to be fast!

Rest Time for Endurance

The primary goal of endurance is to be able to do an activity for longer or more work in less time. This would require you to train under conditions where you do have less rest time compared to strength training.

You should rest between 30 to 90 seconds for endurance training and use lighter loads (30 to 50% of your max).

Rest Time for Weight Loss

Some people assume that because shorter rest times make you “feel the burn” that it would equate to more fat loss and hence be better for body composition goals. And while HIIT and circuits might allow you to perform more work in a shorter amount of time, exercise isn’t as big of a weight loss factor compared to food intake, BMR, NEAT, lifestyle, etc.

Our advice would be to use exercise for performance goals. Focus on getting stronger and building muscle and let your diet and lifestyle habits drive weight management.

In short, don’t worry about specific rest times for weight loss.

If You Don’t Have Much Time for the Gym

Most people don’t want to spend hours in the gym so if you need to use shorter rest times, be strategic!

  • Focus on compound movements that give you the most bang for your buck
  • Incorporate supersets with two movements that will have minimum impact on one another (i.e a push and a pull)
  • Use cluster or drop sets as finishers to get more volume in a shorter time
  • Work on conditioning: the better shape you’re in, the less you’ll need rest in between sets
  • Monitor your performance: if you’re making progress with shorter rest times, awesome! If you aren’t able to accomplish the necessary intensity or volume to see gains, than you’ll need to improve recovery or simply carve out more time for the gym

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Brian Oddo CPT

Founder

About The Author

Brian Oddo is the founder of Uplift Others and a Certified Personal Trainer through ACE. He also holds specialized certifications in Sports Nutrition and Behavior Change. Brian has been training clients both in person and online for over six years.

As a former Division 1 basketball player, Brian enjoys weight training, plyometrics, and any sports to stay active.

Best Bicep Exercises to Grow Your Arms

Best Bicep Exercises to Grow Your Arms

If someone were to ask you to flex, what is the first muscle you think of? Biceps, of course. You’d raise your arm up and show them which way the beach is. Biceps have been glamorized since the beginning of fitness time and if you were wondering how to make them grow, you’ve come to the right place!

In this article, we will break down what biceps are, their purpose, how to make them bigger, and some exercises and routines to try!

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Table of Contents

What are Biceps? Bicep Anatomy

How to Make Your Biceps Bigger

Best Bicep Exercises

Bicep Workout Routine

What are Biceps? Bicep Anatomy

Free language lesson! “Bi” has Latin roots meaning “two” and “ceps” means “head”. Your biceps are obviously located on your arm, but did you know that they have two heads that attach to your shoulder at the origin and insert past the elbow at your forearm?

The two heads are commonly known as the short head (located more towards the outside of your arm) and long head (located more towards the inside of your arm). You can perform bicep movements in certain ways to target them both for well-rounded muscle growth.

bicep-anatomy

Your biceps have two main functions: to flex your elbow by bringing your forearm closer to your shoulder joint and to supinate which is a fancy word for turning our palms upward.

With that in mind, the best way to target your biceps would be to perform a variety of curls since that motion forces your biceps to contract. Changing your hand and elbow positioning and even grip width can help emphasize different parts of your biceps.

Ways to Emphasize the Short Head of the Biceps

  • Elbows in front of your body
  • Wider grip width (outside of shoulders)
  • Curl with supination (start with a neutral grip and finish with palms up)

Ways to Emphasize the Long Head of the Biceps

  • Elbows at the side of your body
  • Normal or narrow grip
  • Palms up through the full range of motion (fully supinated)

Ways to Emphasize the Brachalias

There is another muscle located next to the biceps lower towards your elbow that is the most responsible for flexing your elbow joint called the brachialis. It will get targeted with any bicep exercise, but if you want to give it some extra love, you can perform curls with your palms facing each other in a neutral position (ie hammer curls).

How to Make Your Biceps Bigger

We will get into specific exercises and routines at the end of this article, but first, you’ll need to understand how muscle growth works so you can apply these principles to your training.

Muscle growth mainly occurs through three different mechanisms: mechanical tension, muscle damage, and metabolic stress.

Mechanical Tension: In order to get stronger and bigger, you need to apply progressive overload. This is where you place stress on your muscles that’s greater than what you are used to in order to force adaptations.

Muscle Damage: When you work out, you break down your muscles. Your body recognizes this and sends satellite cells to help you recover and grow back stronger.

Metabolic Stress: Think of this as the “pump”. Your muscles will appear larger due to swelling that occurs from lifting weights. You can feel this during grueling drop sets training to near failure.

What else can help ensure that your body is performing well in the gym and recovering properly to help grow your biceps? Here are some general tips:

Nutrition

  • Aim to get around 0.7-1lb of protein per pound of body weight. This will have a huge impact on recovery
  • Try to eat 3-5 evenly spaced protein-centric meals each day. This spikes muscle protein synthesis and can contribute to muscle growth
  • Eat in a small caloric surplus: give your body the energy it needs to fuel, recover, and grow
  • Don’t neglect whole foods, micronutrients, and everything else that can help you perform your best to get quality workouts in

Sleep

  • Get 7-9 hours of sleep a night
  • Sleep allows us to recharge and recover. It lowers cortisol levels and increases testosterone

Training

  • Smaller muscle groups can be taken to failure more often than heavy squats or deadlifts. Don’t be afraid to push it to the limit during most of workouts for these movements.
  • Prioritize biceps in training. If you really care about maxing out your bicep growth, you don’t have to wait until the end of your workouts as a finisher. Include them while you are fresh so you can get in more quality sets
  • Use compounds: there is nothing wrong with doing “isolation” exercises, but you can get plenty of great bicep work through pulling motions. Again, biceps are responsible for elbow flexion so any pulling motion with your back will also hit them. 

Best Biceps Exercises

Now to the good stuff! What are some of the best bicep exercises to help them grow? We need to make sure they target the muscle (duh), can be overloaded, and are challenging through a solid range of motion.

Best Dumbbell Bicep Exercises

Best Barbell Bicep Exercises

Additional Bicep Exercises

Compound Movements for Biceps

  1. Weighted Chin-Ups or Neutral grip
  2. Barbell Rows
  3. Single Arm Lat Pulldown with Supination

Find out what works best for you! Some exercises might be more comfortable than others, so give them a shot for 4-6 weeks to see what progress you make.

Bicep Workout Routine

Here’s an example of a back/biceps routine if you wanted a generic template to follow. We aren’t going to include bicep-only session since that’s not how we roll here at Uplift Others.

Modify the sets, reps, and weight to your ability:

Weighted Neutral Grip Pull-Ups: 3-5 sets for 6-8 reps

Seal Rows: 3-5 sets for 6-8 reps

Single Arm Lat Pulldowns: 3-5 sets for 8-10 reps each arm

EZ Bar Curls: 3 sets for 10-12 reps

DB Hammer Curls: 3 sets for 10-12 reps

Incline DB Curls (palms up): 3 sets for 15-20 reps

Build Your Biceps with Uplift Others!

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How to Properly Use Deload Weeks

How to Properly Use Deload Weeks

One of the most frustrating experiences every lifter faces is hitting a dreaded plateau. You might be eating well, sleeping, and following your Uplift Others program to a tee, but some days, even warm-up sets feel immovable.

In a utopian world, progress would be linear and every session we’d add 10lbs to our lifts until we are squatting 1,000lbs in our nursing homes. Life isn’t that kind.

Our bodies accumulate stress at the same time our fitness levels increase from training. This can be visualized through the “fitness-fatigue model” pictured below.

fitness-fatigue-model

We experience stress on multiple levels: through our central nervous system, metabolically, as well as outside stressors. These things are natural but cause temporary dips in performance. You can’t max out your bench on Monday and turn around and hit another grueling chest day Tuesday and Wednesday. It takes a few days to feel physically prepared for another session.

The graph shows that on those days where we aren’t prepared, it’s not that our fitness levels have all of sudden decreased, it’s that our performance is being hindered by cumulative fatigue.

One way to provide relief from stress is by incorporating deload weeks.

In this article, we will talk about what a deload is, its benefits, and how to use them in your training to see more consistent growth and fewer plateaus.

What is a Deload Week

A deload week is a strategy where a lifter intentionally reduces volume (sets x reps), intensity (weight), or both in order to shed fatigue and increase physical preparedness. There are two types:

  • Proactive Deload: These deloads are pre-planned into your programming regardless of how your body is feeling. For instance, some programs use them every fourth week of training to end a block. It’s nice to not have to worry about self-monitoring, but your preparedness doesn’t always line up perfectly with the training schedule. There are deload weeks where you feel like you can hit a new PR and there might be tough training weeks where you could really use the modified routine.

  • Reactive Deload: Our preferred method of deloading is reactive. These are incorporated on an as-needed basis. It requires strict self-monitoring but offers programming flexibility. Traveling for work one week? Plan a deload. Feeling beat up after a challenging training block? Pull it back for a week. The challenging part is not letting the stress exceed the tolerance.

There are also programming styles that auto-regulate training day by day and even within the session so in theory, you never have to deload, but since that requires either a personal coach or years and years of experience, we won’t focus on that in this article.

Benefits of Deload Weeks

While there are many ways to incorporate deload weeks, they all seek to provide the same benefits:

  • Shed built-up fatigue
  • Prevent injuries
  • Reduce burnout
  • Offer flexibility when sick, traveling, or pivoting to a new program
  • Increase muscle sensitivity to muscle damage (can help with hypertrophy)
  • Taper for an event

How to do a Deload Week

Here are some deload examples using volume and intensity as variables:

Volume Based Deload

Normal Training Session Example

  • 4 sets of 12 reps of Squats at 70% 1 rep max

Volume Deload Session Example

  • 3 sets of 8 reps of Squats at 70% 1 rep max

For strength-based athletes, this might be a preferred method to allow continuous use of heavier weights.

Intensity Based Deload

Normal Training Session Example

  • 4 sets of 12 reps of Squats at 70% 1 rep max

Intensity Deload Session Example

  • 4 sets of 12 reps of Squats at 50% 1 rep max

Volume and Intensity Based Deload

Normal Training Session Example

  • 4 sets of 12 reps of Squats at 70% 1 rep max

Volume and Intensity Deload Session Example

  • 3 sets of 8 reps of Squats at 60% 1 rep max

You will have to gain experience and try to manipulate the variables to see what your body responds best to. Some people can train heavy year around and are more sensitive to high volume, where others will need to lay off the heavy work. Test and see what works best for you!

How often to do a Deload Week

Now you know how to use deloads, but how often will you need them? That depends on a few factors:

  1. Recovery Ability & Habits: If you get sore and drained from sessions fairly easily, you’ll need to incorporate deloads more frequently. Make sure you are sleeping well, eating plenty of calories and protein, and staying hydrated.

2. Training Age: Beginners don’t need to deload as frequently as trained lifters. You haven’t accumulated as much fatigue over the years, are likely handling lighter weight, and are going to be able to see a lot of progress without much volume.

3. Biological Age: The older you are, the longer it takes to recover.

4. Outside Stressors: If you have high physical and emotional demands from work, family, etc. you likely will need to have more frequent deloads scheduled.

5. Training Intensity: Doing high reps on bands at home won’t be as taxing as someone who is doing heavy squats and deadlifts 2-3x a week.

For general guidelines, try to deload every 4-10 weeks. For older, more experienced lifters, aim for more frequent deloads. If you are newer and not training at a very high-intensity level, you can get away with less frequent deloading.

When to Deload

What should you look out for so you know when you need a deload? Pay attention to the following symptoms if they are happening for a few weeks:

  • Weight you typically use feels heavier than normal
  • You feel worn down
  • Less motivation/enthusiasm for going to the gym (program feels stale)
  • Performance stalls or decreases

Over time you will learn to recognize these signs early before they turn into long-term issues. Deload weeks will feel boring since it’s not fun to go the gym without being challenged. But remember the big picture and use deloads like a slingshot.

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How Safe and Effective are Supplements?

How Safe and Effective are Supplements?

 we “How do you achieve your dream body?” Which would you rather hear between the following?

“Well, that’s hard to say. For most people it takes years and years to make incremental progress. You’ll have to consistently train hard, eat well, get plenty of sleep, stay hydrated, and over time you’ll see significant process, but even then i’m sure your goals and perceptions will evolve over time. It’s a moving target so I think it’s important to fall in love with the process, appreciate your body unconditionally, and be proud of how far you’ve come.”

OR

“If you dump this 60 dollar powder into your drink before you workout, you should be ripped in no time! Three weeks tops. Worked for me bro, look how jacked I am!”

Ah, so THAT’s why the vitamin and nutritional supplement business pulls in 31 billion dollars a year.

Hope in a tub. With a scooper you can never find.

There are of course numerous supplements out there that appear to be safe and effective, but unfortunately, there are also companies that have been caught putting out false claims, fabricating studies, or cutting costs with filler ingredients in order to stack those dollars high.

How do we know what’s safe? Who do we trust?

Introducing labdoor.com. We are in no way affiliated, but I very much appreciate the work they do.

Labdoor is an independent company that buys supplements off the shelves of retailers and tests them in an FDA-approved laboratory. They grade and rank products based on label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy.

You’re able to search for products by name, category, or rank based on their Labdoor score for vitamins, pre-workouts, protein bars, fish oil, creatine, you name it! And again, the fact that they are an unbiased third party company in my opinion solidifies their credibility.

For due diligence, I will point out that they are a for-profit company and they make their money from Labdoor certifications that brands can apply for and also through affiliate links (they let you shop for all of the products directly through their site regardless of score and they receive a portion of the profit).

I went ahead and listed out the top 5 best and worst ranked products from categories that I find to be of most interest: protein, protein bars, pre-workout, and multivitamins. They are each linked so you can see their score breakdown in detail.

Rankings

All scores are based on a 0 to 100 scale calculated by the average of their label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy.

Protein Powder (81 total products tested)

Top Ranked

  1.  Muscle Feast Grass Fed Whey Isolate – 91.3
  2.  Myprotein Impact Whey – 91.2
  3.  Muscle Feast Whey Protein Isolate – 90
  4.  Integrated Supplements Whey Isolate Protein – 89.7
  5.  NOW Foods Whey Protein Isolate – 86.6

Bottom Ranked

76. GNC Pro Performance AMP Amplified Mass XXX – 39.7
77. CytoSport Muscle Milk RTB – 39.2
78. CytoSport Monster Milk RTD – 39.1
79. BSN Syntha-6 RTD – 38.9
80. BSN True-Mass – 31.5

Protein Bars (21 total products tested)

Top Ranked

1. Quest Bar – 85.5
2. Premier Protein – 83.6
3. RXBAR – 82.6
4. thinkThin High Protein Bars – 81.2
5. MET-Rx Protein Plus Bar – 78.5

Bottom Ranked

17. Pure Protein – 68
18. Power Crunch Original – 67.6
19. Vega Sport Protein Bar – 63.4
20. Gatorade Recover Whey Protein – 62.8
21. MusclePharm Combat Crunch – 61.9

Pre-Workout (51 total products tested)

Top Ranked

1. Legion Pulse – 90.2
2. Do Vitamins PurePump – 90.1
3. Optimum Nutrition Platinum Pre-Workout – 85.6
4. Athlean-Rx X-Cite – 83.8
5. Citadel Nutrition Tier 1+ – 83.3

Bottom Ranked

47. Total Body Nutrition 1,3D NOX – 61.1
48. Metabolic Nutrition E.S.P Pre-Workout – 60.6
49. Lecheek Nutrition Speed X3 Test – 57.5
50. Betancourt Bullnox Androrush – 49.2
51. Train Critical FX – 43.9

Multi Vitamins (66 total products tested)

Top Ranked

  1.  Garden of Life Vitamin Code for Men – 83.9
  2.  Garden of Life Vitamin Code Perfect Weight – 83.7
  3.  Nature’s Way Alive Max Potency Multivitamin – 82.6
  4.  Rainbow Light Men’s One – 82.2
  5.  Garden of Life Vitamin Code for Women – 82.2

Bottom Ranked

62. Yummi Bears Organics – 54.7
63. Vitafusion Men’s – 54.6
64. Vitafusion MultiVites – 54.1
65. One A Day VitaCraves Gummies with Omega-3 and DHA – 53.9
66. One A Day Men’s VitaCraves Gummies – 50.5

I’ll close by saying if you can get all of your nutrient needs through food, that’s probably a better deal. Always remember that supplements are in fact supplements. They supplement the rest of your diet. They can be helpful, address some deficiencies, and even be performance enhancing, but always be cautious and review thoroughly before purchasing!

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Best Condiments for Dieting

Best Condiments for Dieting

I think “condiments” has to be up there with “moist” or “curd” on my list of least favorite words to say out loud. Nevertheless, we are going to talk about condiments today as something that gets overlooked way too often when it comes to peoples’ diets. For one, it makes food taste so much better and can even turn the blandest of chicken breast into your favorite go-to meal. On the flip side, making the wrong choices in the wrong amounts can really put you behind the eight ball for your diet progress.

As we know, your net energy balance is going to determine if you lose or gain weight. Simply, if you consume more calories than you burn, you will gain weight, and if you burn more calories than you consume, you will lose weight. This is an important reminder because people often overlook and underestimate exactly how calorically dense many of the condiments we are putting on our food are.

Consider this hypothetical situation: a person who is currently eating 2,000 calories a day to maintain their weight is eating 4 meals a day. That means they have an average of 500 calories per each meal in order to reach their goal. If you had the suggested 2 tablespoon serving of Sweet Baby Ray’s BBQ Sauce, you are already having 70 of those calories just from the sauce that you are dipping into! Not only is that going to make keeping your caloric budget in check extremely difficult, but those portions are even pretty unrealistic for what I know most people do.
I for one, as an extremist, used to dump mounds of ketchup on my plate whenever I was having my daily chicken tenders and french fries. And that plate was clean afterwards too, it probably didn’t even need to go back in the dishwasher.

It’s not crazy to assume people are most likely using 2-3x of the amount on the nutrition label and if that’s the case for the above mentioned bbq sauce, you are wasting 5-10% of your daily calories on something that’s just supposed to modify the taste, not fill you up!

So while, bbq sauce is delicious and should be enjoyed, for your current situation, it might not be the most appropriate choice and it might be better to limit it or swap for another less calorically dense condiment.

Here are some of the most popular condiment options with their nutrition and some notes. As a note, some of them are dips/sauces/toppings/whatever and maybe aren’t condiments, but let’s not get caught up in semantics, guy who isn’t very fun at parties:

Ketchup (Heinz)

Serving: 1 tablespoon
Calories: 17 calories
Notes: This is one of the more flavorful and lower calorie options out of the classics (ketchup, bbq, and mustard). It has a decent amount of sodium (5% of recommended daily value) which is typical of condiments, but that shouldn’t be too much of an issue if you’ve had plenty of potassium, are hydrated, and don’t have an unhealthy amount of body fat or hypertension. 1 tablespoon, however, is not realistic to me. I’m at least using 3-4 for any chicken, fries, etc.

BBQ Sauce (Masterpiece)

Serving: 2 tablespoons
Calories: 60 calories
Notes: I used Masterpiece’s as an example. BBQ sauce ranges where the more southern, watery type bbq sauces usually only run you around 35. A ton of flavor but are usually filled with added sugars and sodium. Again, in moderation, totally fine, but probably not the best option out there.

Hot Sauce (Frank’s)

Serving: 1 teaspoon
Calories: 0 calories
Notes: Yes, you read that right. 0 calories for hot sauce. It’s my go to diet option when i’m trying to lose weight.

Salsa

Serving: 2 tablespoons
Calories: 10 calories
Notes: Another great option for dieting. I personally like using it on any shredded meal options.

Hummus

Serving: ⅓ cup
Calories: 100 calories
Notes: Not a great weight loss option, but hummus does have some nice benefits. It has 4g of fiber and 5g of protein.

Mustard

Serving: 1 tablespoon
Calories: 3 calories
Notes: Mustard has extremely low calories and actually has a really low sodium count at just 55mg. I think it would be a great option if it didn’t taste so disgusting (my personal opinion, not law)

Queso

Serving: 2 tablespoons
Calories: 70 calories
Notes: Lol. I mean come on now guys. Enjoy this in moderation, but if you try to convince yourself that eating mounds of queso is a solid option for your health, we need an intervention. And if you have the self discipline to eat 2 tablespoons of queso at a time, I bow down to you.

Mayo

Serving: 1 tablespoon
Calories: 94 calories
Notes: Probably the worst option as far as condiments go. That’s very dense for what you are getting out of it. It’s very high in fat with basically no other nutritional benefits.

Cool Whip

Serving: 2 tablespoons
Calories: 25 calories
Notes: I think cool whip is awesome to use on fruit as sort of a de facto dessert when you’re getting a sweet craving.

Guac

Serving: 2 tablespoons
Calories: 50 calories
Notes: This is a complicated one. Not the best in terms of calories, but has a solid amount of vitamins A,C, and K as well as some healthy fats. Not bad too include, just watch going too hard in the chips and guac!

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