Apr 11

Women, here are five tips to keep in mind when lifting weights, according to an expert

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The age-old myth that women shouldn’t lift weights is thankfully long gone, says Sonali Swami international athlete, fitness and wellness coach   Weight training is right for everyone regardless of your goal, yes that’s what international athlete, fitness and wellness coach Sonali Swami claims. The definition of weight training is simple – it is basically any workout that will improve muscle strength by working against resistance. Sonali believes that everyone should do some form of resistance or strength training. According to a 2022-study in the British Journal of Sports Medicine, people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits, Harvard University reported on its website. Although the age-old myth that women shouldn’t lift weights is thankfully long gone, some women still don’t make weight training part of their routine. Sonali is here to bust some myths and share some tips for women who want to start their weight lifting journey.   It is right for everyone “Whatever your goal may be, the answer is always weight lifting. Yes, you heard me right! If your goal is to lose weight, then you should still […]
Apr 11

5 Important Tips For A Healthy Heart This Spring Season

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Spring is a great time to focus on your health and wellness, especially when caring for your heart. With the right mindset and lifestyle changes, you can ensure that your heart remains healthy and robust. Director, Department of Cardiac Surgery, Dr Manoj Luthra, Jaypee Hospital, Noida shares five essential tips to keep your heart healthy this spring season. 1. Quit Smoking: Smoking is a leading cause of heart disease. It damages blood vessels, raises blood pressure, and increases heart attack and stroke risk. Quitting smoking can immediately improve your heart health. If you struggle to quit smoking, speak to your doctor or a smoking cessation specialist for support and advice. Many resources are available to help you quit smoking, such as nicotine replacement therapy, counselling, and support groups. 2. Eat a Heart-Healthy Diet: Make it a priority to consume a diverse range of fresh fruits and vegetables, lean protein, and whole grains. In addition, avoid processed and fried foods high in unhealthy fats, salt, and sugar. Instead, opt for foods low in saturated and trans fats, such as fish, nuts, and seeds. It’s also important to watch your portion sizes to keep your body hydrated and healthy. 3. Get Enough […]
Apr 11

Feel the burn with these ‘killer’ upper body workouts

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Yasmin Karachiwala, a celebrity fitness trainer, suggested doing “3-5 rounds, 60 seconds rest after each round, and no rest between exercises”   If you are among those who are currently focusing on toning and working their upper bodies, you are at the right place! Yasmin Karachiwala, a celebrity fitness trainer, had earlier shared a few exercises that work on the upper body and give you the confidence to wear the dress of your choice. Taking to Instagram, she shared a video in which she demonstrated a few easy exercises for the upper body. “5 quick upper body exercises to wear your festive clothes with confidence! Feel the burn and enjoy the results,” she captioned the video. Sharing how to do the workout, she suggested, “3-5 rounds, 60 seconds rest after each round, and no rest between exercises.” View this post on Instagram A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala) Push-ups to pike ankle tap: 10 reps For this workout, move in the position of traditional push-ups and then transition to pike. Also, to fully activate your hamstrings keep your knees straight throughout. “It is an excellent workout to target your shoulders, chest, and triceps. This bodyweight […]
Apr 11

A Trainer’s Top-Recommended Diet & Exercise Plan To Lose Your Large Belly

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Shrink your belly size with these expert tips and tricks.   Let’s be honest: Weight loss can be a real pain in the you-know-what—especially when it comes to shrinking your belly size. And with so much online noise arguing over which diet is optimal (keto, low-fat, high-carb, low-carb, vegan, carnivore *exasperated sigh*) and which type of workouts are best for melting belly fat, it’s understandable why many people throw their hands up in defeat and continue with their same old eating and exercise habits. Fortunately, we here at ETNT empathize with your weight loss woes and have the ultimate regimen that’ll help you lose your large belly. To help you filter through the online confusion, we asked Kate Meier, CPT, a certified personal trainer with Garage Gym Reviews, to give us the rundown of her top-recommended diet and exercise plan to help you say goodbye to belly fat for good. Regardless of your current diet or fitness level, following this protocol is a surefire way to torch calories and help get you on track to a tighter tummy (and even help you develop those highly sought-after six-pack abs). If you want to see your belly fat vanish into thin air, […]
Apr 11

Try This Upper Body Dumbbell Workout to Switch Up Your Typical Routine

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Get a little more mileage out of that set of dumbbells.   If you’ve been curling the same weights for months, it’s time to step up (and switch up!) your lifting game. First of all, there’s so much more you can do with a set of dumbbells. And if you want to maximize your running performance, you need to build strength beyond your biceps. Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach, recommends that runners incorporate movements that target the back, chest, shoulders, core, and arms into their strength-training routines—which is why he designed this upper body dumbbell workout that hits your upper half from all angles.   The Benefits of an Upper Body Dumbbell Workout “A dedicated upper-body workout helps with stabilizing the upper body while facilitating efficient energy transfer from body to legs,” Jeffers tells Runner’s World. “Arm-swing technique, strong shoulders, and strong core all contribute to this.” Jeffers notes that specifically targeting the back and shoulder can also help correct postural problems, like rounded shoulders and a forward-leaning head position, a.k.a. “tech neck,” which affects the general population, not just runners. Programmed by Jeffers, the following upper-body dumbbell workout hits all the major muscle groups from […]
Apr 11

Ways to start exercising again after a break

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Fitness and achieving your weight loss goals is not a one-time attempt. It requires one to adopt a lifestyle and a daily routine in order to hit their target. There might have been a time when working out was a part of your routine but then, the sweat dripping sessions somehow stopped because of family responsibilities or maybe a new job. Getting back to workouts after a break may feel hard but it is possible. The first step is for you to feel the desire, do a little planning and have patience. According to Dr Godfrey Basoita, a physiotherapist at Mulago National Referral Hospital, you ought to follow some rules and ease your way back into your fitness plan. While you work out again, it is important that you listen to your body and do not strain it. “It is tempting to want to start from where you left off. However, this is dangerous since you have not prepared the body for the hard and vigorous exercises. It is, therefore, important that you are conscious about the intensity of the exercises you engage in as you start again,” he says. Dr Basoita recommends taking it slow at the beginning because […]
Apr 11

How to Ease Gym Anxiety at Any Point In Your Fitness Journey

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Whether you’ve been exercising for ages or are brand-new to fitness, these tips will help prevent gym anxiety from ruining your movement practice.   Kickstarting a movement practice for the very first time can feel a lot like going on a first date: Your mind might race with anxious thoughts, your palms may be incredibly sticky, and your stomach could feel like it’s tied in knots. But this so-called gym anxiety isn’t only experienced by beginners. Dipping your toes into barre when you’re a long-time powerlifter or trying a workout class at a different studio than your go-to can also leave you feeling uneasy and intimidated. In fact, Keri Harvey, an NASM-certified personal trainer at FORM Fitness Brooklyn, felt “embarrassed” at an unfamiliar gym just the other day. Ready to test out a machine she had never seen before, Harvey took a beat to read over the equipment’s instructions and safety precautions. Despite being an experienced trainer, “for some reason, it made me feel like I was letting everyone else know that I don’t know what I’m doing,” she says. TL;DR: Gym anxiety can spring up in anyone at any point in their fitness journey. Thankfully, though, there are steps […]
Apr 11

How to start building muscle as a beginner, according to personal trainers

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You don’t need to be a fitness fanatic to start building muscle with strength training, according to Cassie Costa, a NASM-certified personal trainer. “No one starts off advanced,” Costa told Insider. “Focus on your own journey and goals. You will eventually find a good rhythm and become more comfortable.” She said that getting the right balance of exercises, staying consistent, and fueling your body with food and sleep can help you make gains even with no prior experience in the gym.   Use the right equipment To build muscle, you need to do strength training to challenge your body with gradually increasing amounts of tension, a principle called progressive overload. Gym machines can help beginners build a strong foundation and focus on specific muscles, Costa said. Free weights help train more muscles at once with compound exercises like squats and deadlifts. To start, dumbbells are the most user-friendly, she said. Barbells and kettlebells add weight and dynamic movement as you progress.   Prioritize compound movements that work multiple muscle groups To maximize muscle-building, you’ll want to focus on the big lifts first, according to Costa. “It’s great to use the energy and focus that you have at the start of […]
Apr 11

5 Tried and Tested Tips to Help You Achieve Your Fitness Goals

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A lean and well-toned physique is a goal most of us set for ourselves. However, the hard work and dedication required to achieve it can be intimidating and overwhelming at times. With OTT apps and food apps at our disposal in today’s era, nothing can be more lucrative than binging on a show or movie on your couch with those fries you ordered online when you are not working. However, this is not going to help you achieve your fitness goals. If you want to take the first step into your fitness journey, here is a comprehensive list of things you should pay attention to and follow.   Regular exercise If you are serious about reducing those extra kilos, it is crucial to accommodate some sort of physical exercise into your routine, at least for an hour. You do not necessarily have to pump pounds of iron in the gym or run a marathon. You can start with activities that may excite you like swimming, Zumba, dance or even mild jogging. Once your body is conditioned, you can go for higher-level intensity workouts like heavy sprinting or low interval sets in weight training. Note that higher-level intensity usually sheds the […]
Apr 11

How to Build a Better Treadmill Workout, According to a Celebrity Trainer

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Harley Pasternak, who’s worked with Ariana Grande, Lizzo, and Jessica Simpson, shares his best treadmill workout tips.   Personal trainer Harley Pasternak works with a slew of celebrities, including Ariana Grande, Lizzo, and Jessica Simpson, just to name a few. So when he shares workout tips on social media, it’s worth taking note. Recently, the trainer revealed some of his go-to advice on Instagram about how to “intelligently” work out on a treadmill, and it’s full of insider tips you’ll want to keep in mind. In the clip, Pasternak performs a variety of movements on a treadmill in socks — something he confirmed in the caption that he only did to “show exaggeration in the different positions.” In series of text, Pasternak suggested walking or running on your toes to strengthen your calves, doing lateral shuffles to work your abductors (the muscles that help the leg rotate to the side) and adductors (the muscles in the inner thighs that bring the legs to the center of the body), walking backward to improve your balance and strengthen your quads, and walking uphill to focus on your hamstrings and glutes. Want to max out your next treadmill workout? Pasternak shared more details […]
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