Mar 09

Build chest muscle at home in just 12 minutes using this dumbbell workout

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Improve your upper body strength with this short dumbbell and bodyweight routine Not all chest muscles are built in the gym. You can build, tone, and strengthen your upper body muscle at home with the right kind of exercises that use some form of force to work against. In this 12-minute workout, you will work against your own body weight and a set of dumbbells to train your chest. The best chest workouts at home save a lot of time and money as it saves you paying for a gym membership and the time you’d spend traveling to and from there for your workouts. This is why owning some of the best adjustable dumbbells is a worthwhile investment. They combine multiple weight sizes into one saving you the need for you to buy a whole rack of separate sized weights. Chris Heria the creator behind the fitness training YouTube channel, THENX, has put together 10 chest-based exercises that are all home-friendly. Using a pair of light dumbbells combined with different push-up variations you will engage different areas of your chest and give yourself a complete chest workout. Heria notes that not everyone will necessarily have heavy dumbbells to work with […]
Mar 09

Best Lifting Routine for Skinny Guys

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If you are a taller, skinnier guy, and putting on muscle has always been an issue, then I’d recommend phasing your workouts. It’s too easy for us to get caught up doing the same routine over and over, and expecting new results. Don’t get me wrong, certain main lifts like squat, deadlift, and overhead press should definitely be staples, but the slower our progression in weights starts to come, the bigger emphasis on quality programming. For today’s focus, I wanna shed light on a more strength based routine that maximizes strength and power. I think too many skinny guys think they need the crazy crazy volume like they see the bodybuilders doing. While yes, there may be a place and time for that, when you are just starting out, you want to focus on the basics. Get REALLY good at the main lifts, as those recruit the most amount of muscles. Gearing towards a more strength based approach allows you to do less reps, and therefore create high high amounts of tension. This activates your central nervous system to recruit as many muscle fibers as it can, and over time makes it more and more efficient at firing them quicker. […]
Mar 08

Surya Namaskar for weight loss: Tips for beginners

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One set of Surya Namaskar burns 14 calories Surya Namaskar is a wholesome workout. The 12 sets of salutation to the Sun God is very effective in toning the body and management of the weight. It is believed that one set of Surya Namaskar translates to doing 288 yoga poses in a span of 12-18 minutes.   ​The 12 salutations to the Sun God​ Pranamasana (Prayer pose) Hastauttanasana (Raised arms pose) Hastapadasana (Standing forward bend) Ashwa Sanchalanasana (Equestrian pose) Dandasana (Stick pose) Ashtanga Namaskara (Salute with eight parts or points) Bhujangasana (Cobra pose) Adho Mukha Svanasana (Downward facing dog pose) Ashwa Sanchalanasana (Equestrian pose) Hastapadasana (Standing forward bend) Hastauttanasana (Raised arms pose) Tadasana (Mountain Pose)​   Easy to do​ Surya Namaskar is very easy to do. You don’t need any equipment to do it. All you need is an open space. Make sure there is a good passage of air while you are doing Surya Namaskar so that while doing the poses you inhale clean and fresh air.   Works best in the morning​ This salutation to Sun god is said to work best during sun rise. As per Hinduism, offering prayers and salutation to the rising sun brings in […]
Mar 08

Want to transform your body? Follow these 3 tips to become fat to fit

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Body transformation requires passion, diet and workout. Follow 3 tips to transform your body fat to fit.   It is everyone’s desire to have a fit body, but very few people are able to make the body they want. Actually, body transformation is hard work in which three factors work and they are your passion, diet and workout. Many people take a resolution to stay fit in the new year. Some people plan to make a body in summer, while some people want to transform their body by reducing weight in winter. Many times people also put pictures and videos of their body transformation on social networking sites. But the thing to note is that it is not so easy to do body transformation. Apart from physical workouts, a very strict diet has to be followed. Body Transformation happens with perseverance and hard work. If you also want to build your body, you want to make abs or muscles in the body or you want to get into fit shape by losing 10-15 weights, then keep some things in mind.   Follow these tips to transform your body fat to fit   Keep working to achieve the goal: Sometimes it […]
Mar 08

5 muscle building red flags you must know

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Ever feel like you are not gaining muscle, despite going to the gym and being consistent with your diet? Then check out five important muscle-building red flags. We are all aware that building muscle will take time, particularly once we have moved past the first gains from our workout. Having said that, it may be pretty irritating and occasionally even to the point where we want to give up when it seems like an eternity has passed without any discernible improvement. Additionally, this type of exercise can aid in weight loss, bone health, cognitive improvement, and an overall higher standard of living. But as with any form of exercise, you want to be sure you’re performing the exercises correctly and getting the most out of each session. Nidhi Pandya Bhanshali, Ayurveda Practitioner, shared five important muscle-building red flags in her recent Instagram post.   1. Eating too much protein Excess protein can lead to overload on the kidneys, and liver and even play with your hormones. Solution – Appropriate quantity at the right time.   2. Eating the wrong type of protein Certain isolated proteins, protein shakes, beans and even tofu can affect gut health severely. Solution – Digestible traditional […]
Mar 07

How to exercise in a heatwave: We ask the experts for tips on working out safely

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As we sweat through yet another period of high temperatures, exercise might be the last thing you want to do. But just because it’s hot out doesn’t mean you need to bin your workout routine completely, if you normally exercise and feel the need for some physical activity. Of course, to be absolutely safe, you should avoid unnecessary physical exertion during a heatwave, says Oliver Gibson, Senior Lecturer in Exercise Physiology at Brunel University London. “However, first with climate change unlikely to be reversed in the coming decades, we cannot avoid activity entirely as this would be counterproductive for health,” he told Euronews Next. “People are creatures of habit, and those who regularly exercise will continue to do so. For those people, making good decisions regarding their exercise habits is critical”. With high temperatures unfortunately likely to be a key fixture in summers to come, here are some tips on how to adjust your normal routine and work out safely in the heat.   1. Go early in the morning, and pace yourself “If you don’t regularly exercise, then I wouldn’t start exercising in a heatwave,” Rebekah Lucas, Associate Professor in Physical Activity and Health at the University of Birmingham, […]
Mar 07

The Contribution of Mind-Body Practices to Emotional Health

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Emotional health is a state of positive psychological functioning and is vital for living a life of balance and contentment. People who are emotionally healthy are in control of their moods and behaviour, which helps them to meet the challenges of career difficulties, family conflict, or life dilemmas. However, many individuals have experienced emotional disturbances and disorders during their life. Emotional disorders are highly intertwined with leading causes of illness and disability, such as heart disease or stroke, leading to a high family and social burden due to increased healthcare costs. Therefore, it is an important public health issue to encourage more research into the field of mental health. It is well established that mind-body practices, as an alternative and complementary treatment, have shown beneficial effects in the alleviation of anxiety, depression, and other psychopathologies. Recently, considerable efforts have been devoted to the field of mind-body training-induced emotional effects, to unravel the significance of alternative and complementary techniques in the prevention and treatment of emotional disturbances and disorders. These mind-body practices include Tai Chi Chuan, yoga, Baduanjin, and Qigong. Given the accessibility of mind-body practices among individuals of all ages, there is potential in the application of regimens with empirical […]
Mar 06

How Nutrition And Food Plays A Key Role For Good Mental Health – Expert Reveals

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Best Food for Mental Health: Mental health and food are directly linked to each other. Here are some expert-suggested foods and drinks you must try.   “Healthy food for a healthy lifestyle.” One must concentrate on eating a balanced diet that will give the body all the nutrients it needs for growth, maintenance, and immunity-building. But along with bodily well-being, it is equally important to concentrate on mental health. In today’s time, we come across many people who give importance to physical fitness. They work out regularly to maintain a healthy body but are unaware of the connection between a balanced diet and mental health. In recent years, the relationships between nutrition and mental health have gained considerable interest. Without including mental health, the concept of fitness is incomplete. Regarding the prevailing mental health problems, India is at a critical stage. According to the most recent NCRB study, suicide deaths have grown by 7.2% since 2020, directly reflecting the general lack of mental health in the population. Therefore, we must take note of the prevailing situation to address mental health issues using various strategies.   How Nutrition And Food Plays A Key Role In Mental Well-Being Three key factors-emotional, psychological, […]
Mar 06

Exercise can help your immune system fight off infections

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Exercise has many proven health benefits, from reducing the risk of cardiovascular disease to improving your mood — and even a stronger immune system. There are many theories as to how exercise boosts the immune system, and it’s likely that this happens in a few different ways. Here’s what you need to know, and how you can exercise safely during the coronavirus pandemic.   Exercise boosts immunity and can help fight off infections Exercise benefits your immune system in many ways. It can increase blood flow, help clear bacteria out of your airways, cause a brief elevation in body temperature that may be protective, strengthen antibodies to help fight infection, and reduce stress hormones. Exercise also causes immune cells to be more effective, says Farshad Fani Marvasti, MD, director of the public health theme at the University of Arizona College of Medicine. Regular exercise reduces inflammation, allowing the immune system to perform better. While acute inflammation in response to an injury is part of a healthy immune system, chronic inflammation can slow down the immune system. “Regular exercise improves the immune response and improves immune markers,” says Joshua Scott, MD, primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in […]
Mar 06

4 Types Of Therapy To Improve Your Mental Health Condition

by admin in Mind & Body 0 comments tags: cognitive behavioural therapy, common therapies, improve mental health, interpersonal therapy, massive distress, mental health condition, psychodynamic therapy, suffer in silence, therapy to improve menatal health
Anyone might need help with their mental health at any point of time, there is nothing to be ashamed of it. But not everyone who needs mental health therapy is receiving it. so everyone should know the 4 common therapies which can help the people who are suffering to be back again in their normal conditions. Because at the end of the day, no one should be allowed to suffer in silence. • Cognitive behavioral therapy – This approach is solution oriented in which the people are encouraged to change the behaviors and the views they have of themselves. This can be achieved by challenging the way they think things about themselves. This therapy is one of the most popular ones on this list and is really effective. for every patient, CBT can be tailored in a way to target his or her problems. • Interpersonal therapy – Interpersonal therapy is used to treat various kinds of mood-related disorders. The goal of this therapy is to improve the relationship between people as well as the social interactions so that this reduces the stress in which they constantly reside. IPT is a newer version of this therapy where people can get […]
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