Mar 19

5 Ways to Hack Your Workout for Faster Fat Loss

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If you’re consistently hitting the weight rack and sweating it out during cardio kickboxing classes in your living room, you’re already on your way to losing your gut. But stepping into your workout space isn’t the only way to ensure you’re getting the most out of that sweat sesh. If you’ve been sticking to your exercise regimen and not seeing the waist-trimming results you’d hoped for, don’t sweat it; we’ve got some science-backed ways to improve your fat-burning capacity and make every sweat droplet count. Below, you’ll find expert tips on how to increase your performance and rev fat loss pre-and post-workout.   1. Guzzle a Whey-Based Protein Shake Make sure to follow up leg day with a muscle-replenishing protein shake. According to a study published in the journal Sports Medicine, supplementing resistance training with whey protein helps your body build lean muscle. And the more metabolism-boosting muscle mass you pack on, the more fat you’ll burn, even at rest. What’s more, the study showed that the whey and resistance workout combo also improved upper and lower body strength. Want to kick up the fat-loss a notch? Researchers noticed that these glorious benefits were enhanced when whey is combined with […]
Mar 19

Yes, You Can Take a Nap Without Ruining Your Sleep. Here’s How

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No nap shaming here. Follow these six tips to take a midday snooze like a pro.   Sometimes a nap during the afternoon is the only way to power through the day. While napping can absolutely affect your sleep at night, if you do it the right way, you get the best of both worlds — great daytime naps and still sleep soundly at night. With a few napping tips and tricks up your sleeve, you can avoid that oh-so-dreadful delay in your nighttime routine. For extra tips on getting your best quality sleep, here are 7 natural sleep aids for insomnia and how to create the perfect environment for better rest.   Tips: How to take a nap without ruining your sleep Cue a collective sigh of relief: You can rejoice in the fact that it is possible to enjoy an afternoon snooze and not feel like you ruined your sleep cycle for the next five days. While some people — as noted above — should generally avoid naps, with the right strategy, most people can savor an afternoon nap and still get quality shut-eye when the world goes dark. Here are seven do’s and don’ts to keep in […]
Mar 19

Lesser-known benefits of stretching for your body and mind

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Streching is one of the easiest way of moving your body and offers tremendous benefits for your mind too. Here are all the benefits.   Streching is one of the easiest way of moving your body and offers tremendous benefits for your muscles and joints. You can greatly benefit by stretching if your job requires long hours of sitting considering not moving your body may make your muscles stiff and prone to injury. Stretching is also useful for athletes and players who are recommended to do it before and after the game. Stretching should also be incorporated in your workout routine to prevent injuries and strengthen your muscles. (Also read: Guest column | Fitness, just a stretch away) Regular stretching can also keep those pesky back and neck pains away and help improve your posture. Stretching regularly is an effective way of releasing stress and it is excellent for mental health too. Himalayan Siddha Akshar, Founder, Akshar Yoga Research and Development Centre talks about wonderful benefits of stretching.   Benefits of stretching for the body and mind Stretching regularly brings many health benefits not just for the body but also for your mental health. When stretching becomes a part of […]
Mar 19

9 Amazing Habits of Fitness Freaks That Are Worth Adopting!

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Today we are going to talk about fitness freaks and their common habits. Some people might find these habits annoying but these habits are actually beneficial in the long run. Sometimes, I wonder how they make up their mind and stick to their fitness commitments with immense dedication. I guess this is the only sort of freakishness which should not be concluded as a bad thing ;).   1. They are conscious about their nutrition intake Most of the time, people find it pretty unnecessary and non-beneficial, but fitness fanatics are familiar with the significance of counting the daily nutrient intake. This way, they manage to fulfill the basic nutritional requirement and accomplish a balanced metabolism rate.   2. Usually, they have a weighing machine Some people like to keep a weighing machine so that they can keep a track of rise and fall in their weight. Generally, they are very conscious about their weight gains and they sometimes change their diet plans to achieve an ideal body weight. Most of the fitness freaks prefer to measure their weight on a frequent basis.   3. They are consistent with their workout routine No matter what happens, they strictly follow their […]
Mar 19

How to Do A Dumbbell Pullover with Proper Form

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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don’t have to be a body builder, though, to try this exercise. It’s suitable for many people as part of a resistance training program that can also improve cardiopulmonary function. This article explores the benefits of dumbbell pullovers, the muscles worked, how to perform them well, and some variations you could try — whether you’re new to exercise or experienced in training with weights.   What are the benefits of dumbbell pullovers? Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed. The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area. Another benefit? Dumbbells are an accessible piece of equipment, they can be used at home or in the gym. There are lots of different sizes and weights of dumbbells which can accommodate different people depending […]
Mar 19

10 Amazing Health Benefits of Skipping Rope

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Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.   How many calories burn in skipping? Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms. On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.   Benefits of skipping rope  There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system.   1: Improves heart health  Skipping rope is the best cardio exercise as it increases the heart rate. This will significantly reduce the risk of heart diseases and stroke.   2: Increases concentration Every cardio exercise will help you to focus on your goal and skipping is one of them. Skipping rope can calm your body and increase your concentration.   3: Improves coordination Skipping consistently improves your coordination and stamina.   […]
Mar 19

20 of the best exercise tips

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We don’t have to explain in depth why exercise is good for you. Whether you are working out to lose the last bit of winter fat or training for a race or any other event, here are some tips that can be applied to every fitness goal. 1. Track your progress Whether you are exercising for weight loss, muscle gain or endurance, tracking your progress can make a big difference in motivation. Why? Some days you simply will not be in the mood to exercise – but if you look at physical evidence such as photos or statistics, you will be more likely to push through on hard days. 2. Form over speed Struggling to keep up with your fitness class? It’s important to keep proper form during strength exercises or weight lifting to avoid injury. Shift your focus from the number of repetitions and make sure you have the correct form. Youtube videos are good sources to teach yourself the proper posture and form for your chosen exercise. 3. Never rush through warm-up and cool-down sessions You might want to push straight to your desired speed while out running, or you think it’s okay to sneak into your workout class after warm-up […]
Mar 19

6 Yoga Asanas To Help You Burn Your Belly Fat

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Despite several forms of workout being available today, yoga reigns as the most trusted and effective method of nourishing and toning one’s body in a holistic sense. Most sought out of the various asanas are the ones that help to tone and flatten your tummy, of course! Because who doesn’t want a toned tummy that ultimately projects your good health? Since yoga endeavors to work deeply on the core and the entire body with every asana, the poses mentioned below are a few of the easier ones, especially for beginners. These will help eliminate several stomach-related issues like constipation, indigestion and bloating along with strengthening the abdomen.   Here are 6 asanas of yoga to reduce belly fat. 1. Bhujangasana (Cobra pose) This posture primarily works on strengthening your abdominal muscles and relaxing your lower back. How to perform: Lie on the floor, face down. Spread your hands on the floor, next to your shoulders. Stretch your legs back, top of the feet touching the floor, and slowly inhale and lift up your upper body. Make sure your pubis and toes form a straight line and touch the floor. Hold this position for 25-30 seconds. Release and come back to the lying down […]
Mar 19

How 11 Minutes of Exercise Can Help You Live Longer

by admin in Healthy Living 0 comments tags: 11 minutes of exercise, british journal of sports medicine, exercise to live longer, federal guidelines recommend, key to healthier life, key to longer life
It’s no secret that exercise is key to a healthier and longer life. As you have likely heard, federal guidelines recommend at least 150 minutes of moderate aerobic activity every week. Think: five days of 30-minute workouts like brisk walking, dancing or cycling. The guidelines also call for at least two sessions of strength training per week. But how much exercise do you really need to get life-extending benefits? Is 150 minutes a week the optimal amount of exercise for a long life, or should you strive for more? What if you measure your exercise in steps, not minutes? And how many years do other types of exercise, like strength and balance training, add? Recent studies on the links between activity and longevity help shed light on those and other questions — with some surprising takeaways for older adults in particular. (For instance, more doesn’t appear to be more when it comes to strength training, while stretching emerges as a potential lifesaver.) Here’s what research and experts say about the right dose of exercise to enhance your lifespan. Just 11 minutes of activity can help you live longer If you’re unable to do the recommended 150 minutes a week, you […]
Mar 18

6 Tips to Help You Prevent Sports Injuries

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Playing sports is a great way to keep fit and boost mental health, but it can lead to various injuries if you’re not careful. Fortunately, by inserting the following practices into your routine, you can significantly reduce the likelihood of sports-related injuries.   Always Warm Up and Cool Down Before engaging in physical activities, it’s important to prepare your mind and body, which is why warming up is essential. This allows you the opportunity to gradually get your muscles working, increase the heart rate steadily, and it will improve your overall mobility. By warming up, you reduce the likelihood of straining muscles. Cooling down after sports is equally important, as it allows your body to safely dispel built-up waste. If you skip the cool down because you’re in a rush, your body is much more likely to ache. Cooling down is a simple case of roughly ten minutes of less-strenuous activity and stretching.   Practice Correct Technique No matter what sports you take part in, correct posture will be an important aspect because it helps to prevent unnecessary injuries. The most common technique-related injuries are from resistance training. If you’re ever unsure about the correct techniques for your activity, seek […]
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