Apr 03

Muscle-building in Your Teens: The Ultimate Guide

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Getting ripped or big—or both—aren’t exclusively the goals of fully-grown men. But teens and even younger 20-somethings aren’t yet grown men (sorry), so your training has to be a little different, too. Mostly in good ways, though; younger bodies respond better than older ones—all those raging hormones are good for something! With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our Kids’ Success) Fitness program developer and an ACE-certified personal trainer and owner of Lotus Fitness in Washington DC. And while of course you want to look good, training has other awesome benefits, including increasing strength, improving sports performance, and even preventing injury, she says. But a lot of teens (like a lot of adults) don’t know where to start, even if they’ve spent a little time around a weight room. “When it comes to programming, we talk about training age, not just chronological age,” says Jim Kielbaso, MS, CSCS, International Youth Fitness Association expert and owner of Detroit-area Total Performance Training Center. “In general, teenagers are beginner lifters simply because they haven’t lifted weights long enough to really get great at […]
Apr 03

6 Most Effective Tricep Exercises

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Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses.   Push-ups This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set.   Standing tricep kickbacks You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number […]
Apr 03

6 Quick Tips to Make the Most of Your Abs Workout

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As long as you have some floor space—okay, and maybe a mat—you have all you need to start working your abs. And that’s important, since training your core, which includes the muscles around your spine, lower back, and hips, as well as your abdominal muscles, plays a huge role in improving your strength and mobility both during your workouts and in everyday life. “Every movement you do—whether it’s walking, getting up, lying down, or whether you are in the gym or carrying your child—whatever it is, there is so much core involvement,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, tells SELF. “So having a strong core and a functional core is really important just for quality of life.” Not only will core strength help you perform those movements more easily, but it’ll also help guard against pain in your back, hips, and knees, he says. You don’t need to spend hours at the gym doing exercise after exercise to start seeing results either. In fact that can actually stall your progress (which is good news for anyone hoping to squeeze in a couple of episodes of Schitt’s Creek after the gym but before bed […]
Apr 03

The Best Gym Tips for Beginners

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As the expression goes, hindsight is 20/20. Think back to most major accomplishments in your life and ask yourself, if you knew at the beginning what you knew when you reached your goal – how would that have changed your journey? For most of us, it would have meant a less bumpy road, right? And with that in mind, we present you with Elevate Fitness’s gym tips for beginners. Tip #1: Remember that Rome wasn’t built in a day. It’s going to take time to reach your fitness goals, and more importantly, it’s probably going to take some time before you even start to notice progress. Think about it this way: one workout isn’t going to magically get you into shape just like it wasn’t missing one workout, or spending one lazy day on the couch that got you out of shape in the first place. If you start your journey toward fitness with the expectation that you’ll see big results fast, you’re going to end up disappointed and back on the coach. The best way to avoid this is to be realistic about both your goals and the program you’re going to use to achieve them. Consider sitting down […]
Apr 03

5 Best Fitness Tips for Seniors

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An active lifestyle isn’t just for young people. As you age, it’s just as important to embrace an exercise routine that works for you. Here are some reasons why you should stay active and five tips on how to get started with exercises as an older adult. Why is it important for older adults to exercise? Simply put, exercise can extend your lifespan and improve the quality of your life. It’s vital if your goal is to enjoy a sense of independence and minimize emergency trips to your health care provider. Benefits of exercise for the elderly include the following: Decreased risk of cognitive problems like memory loss Improved mood and reduced stress Improved quality of sleep, which can boost your focus and energy levels during the day Increased mobility and balance, which helps you avoid falls and injury Stronger immune system and decreased risk of conditions like heart disease, osteoporosis and diabetes If knowing the benefits isn’t enough to stir you into action, rely on the following tips for exercise for seniors. Do what you enjoy The best way to ensure you’ll stick to a workout routine is to choose activities you really enjoy. Don’t like the idea of […]
Apr 02

Not able to sleep? Try these 5 YOGA poses for the best snooze

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Insomnia is one of the root causes of many deadly ailments and diseases. It is very important to tweak your lifestyle so that you can get an uninterrupted and sound sleep of 7-8 hours every day to be healthy both physically and mentally. Here are a few yoga asanas that can help you get rid of sleeplessness, and make your mental health calm, relaxed, and body rejuvenated. Can’t sleep? You are not alone, as according to the American Academy of Sleep Medicine, insomnia among adults is a common problem with 30-35 per cent having brief symptoms of sleeplessness, 15-20 per cent having short-term insomnia, and a massive 10 per cent people suffering from chronic insomnia disorder. Various studies have also given out shocking figures suggesting as many as 75 per cent of adults aged 65 and older have symptoms of insomnia and the numbers just keep increasing. According to experts, sleeplessness can be blamed on your lifestyle, diseases, and an increase in stress levels, among many causes. However, to treat this disorder, rather than popping pills which may cause a lot of side effects, it is best to try natural ways. Yoga can help you snooze peacefully for at least […]
Apr 02

The Best Four Pieces Of Training Advice For A Fitness Resurgence

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Has it been a hot minute since you focussed on your fitness? Or a more like a few years? Either way, we’ve got you. Farren Morgan, serving PTI with the Coldstream Guards and founder of The Tactical Athlete program, has the core training tips you need to keep your body and mind on track and stay the course. Listen up.   During the first few weeks of each year, most of us walk, blinking, into the occasional sunlight and try and plan what we want to achieve with our health and fitness in the next 11.75 months. With each passing year, more of us have realised the importance of fitness, trying to eat more healthily and exercise that bit more regularly. But changing your habits and altering the routine of your lifestyle can be a challenge when you are out of shape, especially when you factor in any elements of fitness you don’t particularly enjoy. Difficult it may be, but it is vital if you with to evolve and grow into the best version of yourself. As you train, you’ll need to factor in all sort of fitness: flexibility, endurance, agility, mobility, strength, muscle stamina, and power to succeed For […]
Apr 02

Trending workouts that will get you moving in 2023

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Get healthier in the new year with fun exercise formats, nifty home gadgets and easy-to-implement wellness habits.   The pandemic has resulted in several worrying health trends, particularly in terms of weight gain and sedentary lifestyle habits. According to Herbalife Nutrition’s Asia Pacific Personal Habits Survey, many respondents reported putting on excess weight. About half of these individuals gained 3kg to 5kg, while a fifth added 6kg to 10kg. The main culprit was not exercising or being less active, as reported by 61 per cent of those who gained surplus weight. The survey also found that poorer stamina or fitness levels, excess weight gain and a weaker immune system are among the most common negative consequences resulting from unhealthy lifestyle habits developed over the past two years. If you need a little push to get that exercise routine back on track and reverse the effects of a sedentary lifestyle, consider some of these fitness trends recommended by Ms Samantha Clayton, vice president of Worldwide Sports Performance and Fitness at Herbalife Nutrition.   WALK ON The simplest exercises may also be the most efficient. Walking and running – which are free, effective and can be done just about anywhere – will […]
Apr 02

How To Take Care Of Your Body The Right Way

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It’s no secret that our society is obsessed with health and fitness.   We are always looking for the next best diet, the newest workout fad, or the quickest way to lose weight. However, in our quest for the perfect body, we often forget about one important thing: our overall health. Our bodies are complex machines that need proper care and maintenance in order to function at their best. In this blog post, we will explore some simple health tips that you can use to take care of your body the right way. From nutrition to exercise and everything in between, read on for some helpful tips on how to keep your body healthy and happy.   The Importance of a Healthy Body The human body is like a machine, and if you don’t take care of it, it will break down. Just like a car, your body needs the right fuel (healthy food), regular maintenance (exercise), and occasional tune-ups (a visit to the doctor). The benefits of taking care of your body are many. When your body is healthy, you feel better mentally and physically. You have more energy to do the things you enjoy, and you’re less likely […]
Apr 02

Try These 5 Simple Pre-Workout Snacks

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Here are 5 delicious and easy pre-workout meals you can devour before working out to keep your energy level high throughout the workout.   Your body will receive all the nutrients it needs for top performance if you eat a proper pre-workout meal. Your body turns glycogen into glucose while you workout. This is important for the contraction of muscles. Pre-training nutrition is important since it helps prevent muscle glycogen depletion. In one of her recent Instagram reels through her page @Nutrition.By.Lovneet, nutritionist Lovneet Batra shared 5 delicious recipes that are perfect as pre-workout meals. She writes, “go longer and stronger, fuel up on these snacks before your next sweat session.”   Here are the 5 pre-workout meals as shared by the nutritionist:   1. Banana Smoothie (1 Glass) Banana smoothies are great pre-workout foods because they may help keep you full due to the presence of resistant starch or pectin. Also, bananas are packed with potassium a mineral that aids in maintaining nerve and muscle function, and carbs, which give you the energy needed to complete your sweat session.   2. Sweet potato chaat As a great source of complex carbohydrates with a low glycaemic index, sweet potatoes are […]
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