Solid Arm Workout For Men
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart…
Weight Lifting Myths BUSTED
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly…
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own…
Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR…
Why Women Are Scared To Lift Weights
When you enter a gym, what do you see? Most women are generally busy doing cardio while the men stay crowded around the weights. This scenario is mainly due to a preconceived notion that weights are for men only and women should always be graceful and elegant and stay away from the bulky weights. Wonder why society has encouraged this kind of misogynist thinking. However, the truth is strength training is important for toning and also for that extra calorie burn. There are many other benefits of strength training and women should definitely not miss out on the same! Gender stereotypes tend to keep women away from weights, making them stick to cardio exercises and encourage the use of equipment such as the treadmill, elliptical and stationary bike. The gender stereotypes are encouraged by the extensive attention given to men’s sports and upholding of “male qualities” like competition, aggression and strength. Unfortunately, there is some sort of double standard with regard to women lifting weights - women are only expected to be toned and not have big muscles. The fear of looking MANLY with big built muscles keeps women miles away from the heavy weights. Women steer clear from lifting weights due to the fear of bulking up. According to experts, women need considerable many more hours of weightlifting than men, on a daily basis to really get bulky. Moreover, to become muscular there needs to be drastic diet changes as well. Strength training cannot make a woman bulk up so easily due to hormonal differences. Women have less testosterone; therefore, the body responds very differently to weightlifting. To actually bulk up like the way men do when they lift weights, women would need to consume excessive calories combined with an intensive weight training program. Nutritionist Advice Our Food Scientist Dr Lakshmi. K says “In a balanced and healthy diet, a woman consumes about 0.8gm/kg bodyweight protein. To work on muscle building and advance workouts, the protein intake should be gradually increased to 1gm – 1.4gm/kg body weight. Before taking the leap of faith, please contact your nutritionist as they can assess your health conditions (if any) and give you a customised diet that caters to your muscle-building needs. In general, increase the consumption of protein by adding an additional amount of 200gm in a week to your diet. If you are above 35yrs and are looking for strength and muscle training, your nutritionist will chart a diet based on your renal profile. The renal profile lets them know the creatinine levels and urea level in your body depending on which they will advise you on your protein intake.” Strength training makes you more energetic, helps you burn more calories and fat and also aids in preventing muscle loss due to aging. When you lift weights you not only improve your strength but also increase your basal metabolic and boost bone strength. In fact, weightlifting helps elderly people combat health issues such as hypertension, muscle loss and abnormal glucose tolerance as well. It also makes them independent. Expert Advice by Dr Rabindera Nath Mehrotra Endocrinologist Normal Hormone levels For Women & Men (Adults) Age Male (in ng/dl) Female (in ng/dl) 17 to 18 years 300-1,200 20-75 19 and older 240-950 8-60 There is no given testosterone level which helps in gaining muscle as such for women. With normal aging and lack of exercise anyone is bound to lose muscle mass. To maintain muscle mass one needs to have adequate calories/proteins- containing essential amino acids and exercise—resistance exercise. Doctors also measure an individual’s testosterone levels alongside Tanner staging; this is where the Tanner scale can monitor the visual growth of adolescents during puberty according to five stages rather than an individual’s specific age range. Benefits Of Resistance Training For Women Enhanced insulin sensitivity, decreased risk of diabetes, which is helpful for women with PCOD. Resistance training also helps women protect against osteoporosis and increases bone strength. Better muscle strength decreases the chances of fall and fracture. Better sleep/ lowers depression and anxiety levels Women don’t have much risk of bulking when compared to males. Resistance training helps women with improving their body shape. Start with sessions of 15 to 20 minutes twice weekly –gradually Lifting weights undoubtedly improves your physical appearance but along with this it also enhances UR confidence. It disciplines you and makes you positive. Strength training helps you believe you can take on challenges which in turn help you push yourself to set goals and achieve them! I believe weight training helps in all aspects of life. Ladies, don’t hold back, go ahead and lift those weights! Not only will you look better, but you’ll also acquire a sense of achievement! Don’t forget, your clothes will fit better too! Strong Women are Respected & UR stronger than U think.
When you enter a gym, what do you see? Most women are generally busy doing cardio while the men stay…
Ultimate checklist before hitting the gym
We all know that exercise is important to lead a healthy life. But if you haven’t been exercising and have some pre-existing medical conditions then it’s best to get a check-up and health assessment done by a doctor to ensure it is safe for you to start exercising or begin a weight training programme. This applies to both, men and women. You may risk your health if you exercise with a pre-existing medical condition like coronary artery disease. When you get a full body check-up done, you basically understand how your overall physical condition is inside out and the dos and don'ts when you exercise accordingly. Your doctor may also advise a modified exercise programme for you. Having said that, a sedentary lifestyle is not at all good for your health, so exercise in most cases is safer. Some of the significant medical conditions that need to be checked before you begin a weight training programme are coronary artery disease, asthma, high blood pressure, obesity, some other respiratory ailment, osteoporosis, diabetes etc. Consult an expert on exercise for advice. A physician with training in sports medicine or exercise physiology would be ideal. All over the world over, the fitness industry is expanding in leaps and bounds as there are now many health-conscious and figure-conscious people. But though people have become much more aware about health, not everyone is aware of the importance of medical tests or blood tests before starting an exercise programme. Before beginning a weight training routine or any exercise regime, a blood test should definitely be considered! Here are three important reasons to opt for a blood test: 1) Helps to determine which kind of exercises will be best for you: Not all exercises are good for you keeping in mind UR current fitness levels and overall health. When you get a blood test done, your trainer will be aware of your health conditions and suggest the most appropriate exercises that will benefit you. 2) Helps support your fitness goals: An important aspect of your fitness programme is the nutritional supplementation. Your doctor will be able to guide you with regard to which fitness supplements you should and shouldn’t be taking. This will not only support your fitness regime but will also help you recover better and achieve your goals more efficiently. 3) Helps your trainer make realistic plans for you: For overall fitness, being at an optimal weight according to your body and lifestyle is important. It is vital for your trainer to be aware of your health. So depending on your body’s capacity and your physical health, an achievable fitness programme will be planned for you. This will help to keep you motivated and committed to your fitness goals.
We all know that exercise is important to lead a healthy life. But if you haven’t been exercising and have…
5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
When you brought your work home, why not do the same with your workout routine? Going out and hitting the…
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as…
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we…
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not…
Lose Fat Fast & Get Lean With The Rowing Workout!
The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Lose Fat Fast & Get Lean With The Rowing Workout! UR The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Besides, you can work out while watching your favourite TV show or while having a chat with your workout buddy. Perfect for toning muscles, weight loss and boosting stamina, the rowing workout is indeed a fitness game changer! So if getting rid of extra fat and boosting your overall health is what you want, the rowing workout can definitely help you! Here’s why. Good aerobic exercise: Cardio or aerobic exercise is suitable for any age group as it leads to faster weight loss, a stronger immune system and an increase in stamina. Also, as rowing involves flexing of several muscles, oxygen intake is increased and endorphins are released which help you to have a sound sleep at night. Upper body workout: The workout involves constant stretching of the deltoid muscle in the shoulders, triceps in the arms, the erector spinae muscles in the lower back, rhomboids in the middle back and the trapezii in the upper back. So undoubtedly, the rowing machine helps to give you a chiselled upper body! The benefits of a strong back and shoulders will eventually improve UR posture and reduce back pain too. Also, since you need to maintain a stronger grip on the oars, you also develop sturdy hands and wrists. Lower body workout: Another significant benefit of the rowing machine is that it provides an excellent workout for UR lower body. The main leg muscles that get strengthened are the buttocks, calves, hamstrings on the upper back of the thighs and the quads in the upper front of UR thighs. Besides, resistance training on the rowing machine is an easy way to maintain balance and flexibility. Low impact cardio: For those who are overweight or suffer from joint problems and find it difficult to try weight bearing exercises that include running, walking or hiking, the rowing workout is a good alternative. This is because the rowing workout is done while sitting and it is non-weight bearing. Therefore, it applies less stress on the joints as it is a low impact cardio exercise.
The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat…
How To Get A Superb Workout Without Leaving Your Bed!
It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well! How To Get A Superb Workout Without Leaving Your Bed! UR It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well! Russian twists: This exercise is undoubtedly a blessing if you are looking to reduce your bloated abdomen. What’s more, you can do this exercise by sitting on UR bed. Apparently, this exercise took its form during the Cold War period in Russia. It is helpful in reducing the risks associated with cardiovascular diseases and also helps reduce the extra fat in the abdomen within a few days. All you have to do is sit in such a way that your knees point toward the ceiling; stretch both your arms and while concentrating on UR breathing twist your body towards the right, come back to the original position and then twist UR body towards the left. Do this for about two minutes on a regular basis. Push-ups: You don’t have to get out of bed to do push-ups. Although you might hate it, certain type of push-ups help to prevent lower back pain, bolster your cardiovascular system and also enhance your arms, shoulders, core and legs which in turn corrects overall body posture. Ensure you do at least 20 reps with your tummy tucked in with your knees stretched. Butterfly crunches: One of the best exercises that don’t require any equipment, butterfly crunches can help you build a strong abdomen. Some fitness experts even state that you can get six packs with this exercise! The catch is to do this exercise regularly for a month. Sit and drop your knees wide open; make sure the soles of your feet come in contact with each other. Now, lie down without any change in the first step. Crunch up and lean back - continue this exercise for 25 reps. Scissor kicks: This exercise helps you maintain the right posture, balance, and stability because it works on UR deep seated muscles. However, scissor kicks can be quite challenging. Lift both UR legs up with your knees slightly bent - raise your left leg up to 45 degrees while keeping the right leg in the air. While you bring down your left leg to its position, lift your right leg up. Ensure you take deep breaths when you do this exercise. To see some positive results continue to do at least 20 reps for about a month.
It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the…