🌯 6 Cleanest Meals at Popular Chain Restaurants

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6 Cleanest Meals at Popular Chain Restaurants

Even the most prepared among us can find ourselves caught off guard, short on time, with nothing but fast food chains within a five-minute drive. While these chains have a notorious reputation for less-than-healthy offerings, you can still make the best out of the situation by choosing the healthiest option available to you.

Here are six healthier choices you can make when caught by surprise:

• Chipotle Mexican Grill:

  • Burrito Bowls: Customize with brown rice, black beans, grilled chicken, fresh salsa, and a heap of veggies for a protein-packed meal.

  • Salad: Start with a greens base, add your choice of protein and beans, and use salsa as a dressing for a low-calorie option.

• Panera Bread:

  • Mediterranean Veggie Sandwich: On whole-grain bread, packed with veggies and hummus.

  • Seasonal Greens Salad: Add chicken or another protein, and choose a light dressing for a fulfilling yet healthy meal.

• Sweetgreen:

  • Harvest Bowl: A mix of warm grains, roasted vegetables, and chicken or tofu, topped with nuts and goat cheese for added protein and flavor.

  • Custom Salads: Create your own with a base of greens, multiple veggies, a lean protein, and a light dressing.

Our advice? Plan as much as possible, but when life throws a curveball your way, come back strong by making the best decision you can.

What are the Signs of Overtraining?

Overtraining occurs when there's an imbalance between workout intensity, duration, and recovery time, leading the body into a state of chronic stress. Key indicators include persistent muscle soreness that doesn't improve with rest, prolonged recovery times, disturbances in sleep patterns, and a noticeable decline in performance. Mental signs such as loss of motivation, irritability, and depression can also signal that you're pushing too hard.

Our advice? Always prioritize rest and sleep, listen to your body, and recognize that recovery is the key when it comes to long-lasting body change.

The Ultimate Blueprint to Progressive Overload

Progressive overload is a key to continuous muscle gain with the same routines and exercises that you have already mastered.

But what is it exactly? Progressive overload is the practice of gradually increasing your weights during training to continually challenge your body and stimulate muscle growth.

Here are 4 easy steps to progressive overload:

• Track Your Weights: Keep a log of the weights you use for each exercise to monitor progress.

• Aim for More Reps: Start aiming for 12 reps. When this becomes comfortable, push your limits to reach 15-18 reps.

• Increase Weight: Once you can comfortably do 15-18 reps, it's time to increase the weight and drop back to doing 10-12 reps with the new weight.

• Prioritize Form: Always ensure that maintaining proper form is your top priority, even as you aim to increase reps or weight.

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Publisher: Ryan Engel

Editor: Michael Pender

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