Arduinna

Posted by Michelle Ehrhardt

https://lifehacker.com/food-drink/the-ninja-creami-is-my-2025-tech-upgrade-of-the-year?utm_medium=RSS

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While I’m a frequent reviewer of laptops and other computer-y type things, the gadgets that I care about the most are the ones I actually use on a regular basis in my day-to-day life. This year, I got big into showing off important memories with a digital picture frame, and into nostalgic handheld gaming with my first Anbernic device. But out of all the upgrades I’ve made to my life this year, the Ninja Creami was my easy favorite.

What is the Ninja Creami?

The Ninja Creami is different from a more traditional ice cream maker, which sits on your counter and constantly churns and freezes your liquid ice cream mixture until it's ready. Instead, you prep and freeze your liquid ice cream mix overnight, and then process it (in just a few minutes) when you want it. That does mean you'll need to get your ice cream going at least 24-hours in advance, but if you keep a few pints ready in your freezer at any given moment, I actually think it's more convenient than the alternative, and makes for great spontaneous snacking.

Plus, you can get a bit more creative with your ingredients than with a traditional ice cream maker, since your mixture doesn't need to thicken while being churned. In short, it's a great machine for making custom desserts whenever you get the urge. Read on here for more on how exactly this all works, but for now, let's get into just how much of a difference it's made in my life this year. I got it as a gift, but it's quickly become indispensable in my kitchen.

Pint of processed Ninja Creami ice cream. Credit: Michelle Ehrhardt

Why the Ninja Creami is my tech upgrade of the year

With the explanation out of the way, there are a few specific use cases that really made the Ninja Creami shine for me this year. In no particular order, here’s why it’s my favorite gadget I got in 2025.

It’s easy to use

I’ve already talked about how using the Ninja Creami generally takes less time than making ice cream with a more traditional ice cream maker, assuming you remember to keep your freezer stocked with Creami pints that you’ve frozen for at least 24 hours ahead of time. But let’s walk through the actual process of making ice cream with the Creami, just to really drive it home.

• Get urge for ice cream

• Pull pre-frozen Ninja Creami pint out of freezer

• Place pint into slots on Ninja Creami pitcher, install blade into pitcher lid, and place lid on top of pitcher

• Press button for your preferred ice cream program and wait two to five minutes.

And that’s it. It’s a good sight faster than going out for ice cream, not to mention cheaper. And the Creami can even do mix-ins like your own live-in Coldstone—just dig a hole in the center of your ice cream after processing, add your mix-ins, and snack on the ice cream you dug out while waiting for the mix-in program to incorporate your goodies into your ice cream. 

As for cleanup, the pints, lid, and blade are dishwasher safe, so fuggedaboutit.

It’s customizable

Maybe the biggest reason to get any home ice cream maker is the ability to make your own ice cream flavors, and the Ninja Creami is no different. While I’ve made the standard vanilla and chocolate, I’ve also experimented with more offbeat flavors in my Ninja Creami. Good examples are Milk Tea flavored ice cream and Chocolate Dulce de Leche ice cream (stay tuned). You can’t find those at Baskin-Robbins!

It’s healthy(er)

The thing that actually made me get a Ninja Creami is protein ice cream, or ice cream where protein powder is the chief contributor to your flavor. This is harder to make in a more traditional ice cream maker, but because of how the Ninja Creami mixes its ice cream together, it’s dead simple to make with it. It’s actually 90% of what I use the Creami for. This allows me to satisfy my sweet tooth while generally keeping calorie counts lower than a full fat ice cream would. You can still make that in the Ninja Creami, but I’ve had satisfying results with just 2% milk, protein power, and my secret ingredient—sugar free Jell-O.

The Jell-O comes with xantham gum that acts as a binder, and when mixed with the milk and protein powder, gives you a nearly indistinguishable texture from full fat ice cream after processing. You can actually buy xantham gum on its own, but Jell-O is a bit easier to find, and can add some additional flavor. Granted, I’ll usually add in some mix-ins and whipped cream, which does counteract the healthiness a little bit, but it’s still not uncommon to get a pint that’s under 400 calories. And a full pint usually serves both me and my husband, and makes a great compliment to a smaller dinner, which means it can help with portion control, too.

It saves milk

I’m not always great at using up milk ahead of its expiration date, but I hate the idea of dumping it down the drain. The Ninja Creami makes for easy recipes to freeze milk that’s about to go bad, as each recipe calls for about 2 cups of the stuff. Granted, I like to use 1 cup of cow milk and 1 cup of almond milk, since almond milk provides some flavor and an extra smooth texture, but you can totally get away with just one or the other. Overall, the Ninja Creami has made me much less wasteful with my milk, even as I’m using it more often.

Boozy milkshakes!

Finally, the Ninja Creami can make easy milkshakes. Yes, I know it’s not that hard to make milkshakes in a blender, but I hate washing my whole blender just for that. With the Ninja Creami, you just dump your ice cream into your pint, or process some custom ice cream and mix it around a bit, then dig a hole in the center of it and add some milk and alcohol. Run it through the milkshake program, and the resulting texture will be perfect pretty much every time, with none of the guesswork of using a blender. My husband and I like to do this before watching a movie, and it’s an easy way to save money on the $15+ boozy milkshakes at our local Alamo Drafthouse.

Plus, there are also programs for making other desserts like sorbets, so while I mostly like to use the Creami for ice cream, there are a lot of other ways to get creative with this thing.

My favorite Ninja Creami recipe

Credit: Michelle Ehrhardt

I've got my iPhone Notes app filled with dozens of recipes at this point, but to give you a brief idea of just want I do with my Ninja Creami, let's walk through my favorite. You're not going to find this at Baskin-Robbins, but once you've tried Dulce Chocolate, you won't be able to go back.

Dulce Chocolate

My husband’s a big fan of Häagen-Dazs’ Dulce de Leche ice cream, and using a special kind of Dulce de Leche protein powder that only one company seems to make, we’ve been able to make a pretty convincing but much healthier dupe of it (for that, use vanilla Jell-O instead of what I’m about to suggest). However, we’ve discovered that Dulce de Leche also goes very well with chocolate, and that’s a mixture you’re unlikely to find unless you make it yourself. This is the recipe that really sold me on the Ninja Creami, and once you try it, I think you'll understand.

• 1 cup 2% milk

• Roughly 1 cup sweetened almond milk (leave enough room for your powders)

• 1 scoop Black Magic Dulce de Leche Protein powder

• 1 tbsp sugar free chocolate fudge Jell-O powder

Use the Lite Ice Cream setting to process. After processing, optionally add mix-ins of your choice. My favorite for Dulce Chocolate ice cream are Kit-Kats and Reese’s Thins. Both are best slightly pre-crushed before being added to your ice cream.

Which Ninja Creami should you get?

Ninja Creami Dulce de Leche milkshake with caramel sauce. Credit: Michelle Ehrhardt

If I’ve convinced you to get one of your own, you’ve got a few options.

The one I own is the standard Ninja Creami, and it normally costs $200 and does everything I need. Pints are two cups and there are fewer program presets than on other models, but it's what I'd recommend to most people.

But if you want a few more programs and larger pints, you could also go for the Ninja Creami Deluxe, which normally costs $250. Here, you'll be able to make three-cup pints, and you can also process just part of your pint at a time, making for easier leftovers.

Finally, if you like soft serve ice cream, there's the Ninja Creami Swirl. This normally costs $350, and is a lot like the standard Ninja Creami, but also comes with a dispenser for swirling out your ice cream into a cone or bowl like you're at an ice cream shop. It's also got a few extra programs that make it easier to make ice cream with a soft serve consistency, but with the right knowhow, you can also do that with every Creami model.

https://lifehacker.com/food-drink/the-ninja-creami-is-my-2025-tech-upgrade-of-the-year?utm_medium=RSS

Posted by Beth Skwarecki

https://lifehacker.com/how-to-use-progressive-overload-to-get-stronger?utm_medium=RSS

As you get stronger, you become able to lift heavier and heavier weights. That's the idea at the heart of an often-misunderstood fitness concept: progressive overload. Unfortuantely, there are a lot of myths and misunderstandings about this principle, so here's how to use it to plan your own workouts or judge whether a program you're following will keep you on track.

What is progressive overload?

Progressive overload is the increase, over time, in the amount of work or stress you ask your body to handle. The term is used two different ways: as a principle of how the human body works, and as a description of how a workout program changes over time. If you want to know how to "do progressive overload," you're thinking of the second one—how to design a workout program.

The simplest way to implement this is to just do a little more each time you're in the gym. More weight, or more reps, or making the workout harder in some other way. You can still take some easier "deload" workouts (or weeks) from time to time, but over the long term you want to see a trend of the workouts getting harder. They won't necessarily feel harder, because you'll be getting stronger. It's more like the workouts are keeping up with you.

In other words, progressive overload is a bit of a chicken-and-egg situation. As you get stronger, your workouts need to get harder to keep up. But in a sense you are also becoming stronger because you're challenging yourself with harder workouts.

What does progressive overload look like in real life?

If you’re bummed out by the idea of working harder and harder forever, don’t panic. You’ll work harder in absolute terms—by lifting heavier weights, let’s say—but the challenge stays about the same in relative terms. Your workouts will fall into an effort level you might call “hard, but doable,” and you’ll notice progress because your numbers are going up. (A similar approach applies to endurance sports. As cyclist Greg Lemond reportedly said: “It never gets any easier, you just go faster.”)

When I started lifting weights many years ago, 65 pounds was a decently challenging bench press for me. I remember being proud of myself for being able to squeeze out a rep or two at 85 pounds. Now, if I’m going to do a bench workout, I don’t even bother loading those amounts onto the bar. My warmup sets start at 95 pounds, and a heavy single might be around 135. That 135 feels just as hard as 85 used to, but it’s undeniably more weight.

How did I make that progress? Well, I kept lifting the weights that felt heavy for me. Over time, the same weights that used to be challenging started to feel easy, and I needed to add more and more weight to the bar to get something that actually felt heavy. (I have a guide here to figuring out whether you’re lifting “heavy.”)

Most of the time, I either followed a program that told me how many pounds to lift, increasing that amount slowly over time, or one that told me what effort level to lift at (a concept called RPE), which allowed me to choose an appropriate weight each day. Following a program will usually net you better progress than just winging it, but as long as you’re using the overload principle and the progression principle, you will get stronger.

Workout routines that use progressive overload

Here are some examples of workout routines that use progressive overload:

Double progression. Let's say you're aiming for three sets of eight to 12 reps of dumbbell shoulder press. You choose a weight that you can handle for 3 sets of 8 reps. The next time you do shoulder press, try to add at least one rep. If you can't, that's fine—just do your three sets of eight. One day maybe you'll get 10 reps on the first set, then only eight on the next two. Another time maybe you get 12, 10, and eight. After a few weeks you manage three full sets of 12. That means it's time to increase the weight! The next time you do the exercise, you'll use a heavier set of dumbbells and start again at three sets of eight. It's called "double" progression because first you increase the reps, and then you increase the weight.

Linear progression. This is a common progression for barbell exercises for beginners. You do the same number of reps every time (say, five sets of five reps) but add a small amount of weight every workout. Often the program will have instructions for what to do if you can't complete the five sets of five reps at the new weight. These workouts aren't usually realistic for experienced lifters, since you can't keep increasing the weight forever, but they're great for people who are learning an exercise for the first time or returning to the gym after a break.

Set progression. This may be used along with double progression, or may be its own thing. You start with just a few sets of an exercise per workout, say two or three, and then add a set each week. Once you're doing, say, five sets, you'll start over with heavier weight. If you're using it with double progression, you'll increase sets, and then reps, and then weight.

Density progression. This is commonly used in timed sets, like Crossfit WODs ("workout of the day") or for accessory lifts. Set a timer for several minutes and do as many reps as possible in the given time, resting as needed. The next time you do the workout, try to do more reps in the same amount of time. Once you can do the lifts with little to no rest, you'll either add weight or find another way to make the exercises harder (for example, doing dips instead of pushups).

As you can see, weight isn't the only variable that progresses. You can increase reps, or sets, or increase the amount of work you do in a given time by decreasing rest. You can increase the difficulty by choosing a harder exercise (like progressing from dips to pushups). As long as things get harder over time, you're doing progressive overload.

How to use progressive overload even if you can't add more weight

Adding weight is part of most progressive overload schemes, but you don’t have to add weight to the bar literally every time you lift. There’s a wide range of weights and rep ranges that can be effective for building strength and muscle. For example, if I did a bench workout today, I might do sets of 10 at 100 pounds, or sets of five at 120, or some heavy singles at 140, or any combination of these. If I’m really tired or stressed, I might decide to do the sets of 10 at just 90 pounds. If I’m feeling great, I might be able to do them at 105. This is what I mean by a wide range: All of these are hard enough work to spur my muscles to adapt and get stronger. (There are reasons you might choose one of these workouts over the others, but we don’t need to get into those details at the moment.)

What wouldn’t be progressive overload? Well, if I did sets of 10 with just the bar, that wouldn’t help me get stronger. If I had a mini barbell set, and it maxed out at 85 pounds, my strength would stagnate once I got to the point where 85 pounds isn’t a challenging weight anymore.

Even as your strength improves, you don’t have to do more every single workout, as long as you’re getting stronger in the long term, and your workouts are still in the range that is challenging to you.

So let’s say you’re doing bicep curls with a 10-pound dumbbell. You can do eight or 10 reps with it. Perfect. But the only way to add weight, at your gym, might be to pick up a 15-pound dumbbell. If that weight is too heavy for you, that’s okay. Keep working with the 10-pounder, and in time you’ll be ready for the 15.

You can progress on more than one metric

While you’re probably itching to lift heavier weights, weight on the bar is not the only way to progress. Sometimes you can’t add weight because of equipment issues, or just because your strength is improving slowly. (Even if your beginner gains were meteoric, everybody’s progress slows down at some point.)

But if you’re smart, you probably don’t want to only get better at one specific thing. A lot of beginners start off doing squat, bench, and deadlift in sets of five reps, and trying to add weight each workout. But you’ll be a more well-rounded lifter if you also know how to lift heavy singles and sets of 10 or 15. Depending on your goals you might consider front squats in addition to back squats, and reverse hypers or kettlebell swings in addition to deadlifts. There are ways to improve at all of these things, and it’s normal for a lifter to be simultaneously increasing their reps in accessory lifts, increasing their weight on the bar for heavy singles, and increasing the amount of time they spend on conditioning workouts.

How to spot workouts that don't use progressive overload

Not every workout or routine will have progressive overload built in. For example, if you have a favorite workout that you do every day, but you never make it any harder (say, it's always three sets of ten pushups), you won't make progress over time. That's OK if you enjoy the workout for another reason, like if you're just trying to get the mental health benefits of a little exercise boost in the morning. But if you want to get better at pushups, you need to find a way to do more of them over time, or make them harder in some way (like elevating your feet, or doing them with a backpack on).

Workouts with progressive overload tend to be personalized to you. If the workout tells you exactly what to do, down to the exact weight of dumbbell to pick up, it's not giving you room to choose the weight that matches your current strength level. The 12-3-30 treadmill workout, for example, is the same for everyone every time. If it's one-size-fits-all, there's no way to progress.

That said, some workouts have a sneaky progression built in. If you jog for 30 minutes each day, chances are you'll get a little faster over time even if you don't realize it, and then you're doing more work within the same amount of time. Or if you do "three sets of 10" of an exercise, but each day you pick up whatever dumbbells feel appropriate for that level, you'll probably end up using heavier ones over time. Just make sure you don't get stuck doing the exact same thing month in and month out.

The limits of progressive overload

One last thing, now that we’ve discussed what progressive overload looks like. It’s important to remember that progression happens in the long term. Some competitive lifters might not test their one-rep max outside of competition, which means they’ll only find out once or twice a year how much their deadlift has gone up. That doesn’t mean they haven’t progressed in the meantime. If they’re doing an effective program, consistently challenging themselves, they’re still working.

Plateaus are a fact of life when you’re a lifter. Sometimes it takes a while to get stronger. Sometimes you need to work on your technique to be able to express your newfound strength. Sometimes factors like stress or weight loss or changes in your training can make you weaker in the short term, but if you keep training in a way that challenges you, you’ll set new PRs soon enough.

https://lifehacker.com/how-to-use-progressive-overload-to-get-stronger?utm_medium=RSS