Mar 20

The Best Exercises to Build Massive Calf Muscles

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If you want size and strength in your calves, you need these exercises. THE KEY TO building a strong, symmetrical physique comes down to focusing on body parts most people neglect. One spot typically overlooked (and improperly trained) than others: the calf muscles. If you want to build a strong lower body—and even if you want to boost your athleticism and resilience—it’s time to get reacquainted with calf training. But there are misconceptions about training your calf muscles. You’ll need more focused movements than heavy back squats to make a difference, but you also won’t make much progress doing endless rounds of bodyweight calf raises. Like other muscle groups, you won’t get very far without challenging yourself with a load. Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking)—isn’t just for show. Calf training can be important for improving ankle mobility to help develop more lower-body fluidity and explosiveness, which will payoff for running, jumping—everything you need to do during sports. And best of all, you can squeeze calf training into your routine more often than other muscle […]
Mar 19

5 best muscle building workouts for men

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Get pumped-up muscles with these workouts   Ever wondered why some people achieve impressive muscle growth while others struggle despite hours in the gym? The secret often lies in their workout routine. Building muscle requires dedication, consistency, and a well-defined workout routine. For effective muscle building, some exercises stand out more than others. Incorporating these into your routine can dramatically enhance your gains. Here are 5 of the best muscle-building workouts for men that you can easily incorporate into your workout routine to see a boost in muscle-building.   1. Squats​ Squats are often referred to as the king of all exercises, and for good reason. This compound movement targets multiple muscle groups, primarily focusing on the quadriceps, hamstrings, and glutes. Engaging multiple muscle groups, squats not only help in building muscle mass but also improve overall strength and stability. The balance and coordination needed for squats improve core strength and posture, making it a fundamental exercise for anyone serious about building muscle.   2. Deadlifts​ Deadlifts are another powerhouse exercise essential for muscle building. This movement engages the entire posterior chain, including the hamstrings, glutes, lower back, traps, and even the forearms. The deadlift is unparalleled in its ability […]
Mar 18

Winter Exercise Mistakes That Could Be Hurting Your Joints: Safe Workout Tips By Expert

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Winter workouts are vital for staying fit, but cold weather can cause joint stiffness or discomfort, especially for those with pre-existing conditions like arthritis. We got in touch with an expert who shares tips to keep your joints healthy and safe during workout in winters. Winter is a season when many people struggle to stay active, often blaming the cold for stiffness or discomfort in their joints. This brings us to an important question: Can winter workouts harm your joints? As beneficial as regular exercise is for your body, the impact of cold weather on your joints cannot be ignored. Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine Unit at Sir Ganga Ram Hospital, New Delhi, sheds light on this. He explains, “Cold weather doesn’t inherently damage joints, but it can make them feel stiffer. People with pre-existing joint conditions, like arthritis, often notice worsening symptoms in winter due to changes in barometric pressure and reduced blood flow to joints and muscles.” How Winter Affects Your JointsDuring winter, colder temperatures can cause your muscles and joints to feel tighter and less flexible. Dr Acharya points out, “Cold weather reduces blood circulation, leading to stiffness and discomfort. This is why […]
Mar 17

Is ‘Healthy living’ costlier? Study finds surprising data

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A new analysis reveals that healthy food costs more than double compared to less healthy options. Over the past two years, the price of healthy foods increased by 21%, while unhealthy foods rose by 11%. Low-income families are significantly impacted as they struggle to afford nutritious diets. We might be well in February, but some of us are still trying to keep up with the New Year’s resolution of healthy living, that we took at the start of 2025. However, as it turns out – that resolution doesn’t come cheap! According to a new analysis, a basket of healthy food costs more than double that of less healthy options.   What does the data say? Food plays a major role in maintaining and improving our health and wellness. However, that health and wellness come at a cost. A new research suggests it is easier said than done as eating healthily has become significantly more expensive than the alternative. The Food Foundation found that 1,000 calories of healthy food such as fruit and veg costs £8.80, compared to £4.30 for the equivalent amount of less healthy food, such as ready meals and processed meats. This speaks for the fact that, on […]
Mar 16

6 tips to maintain your brain health

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As we age, most of us will find that our brain, just like the rest of our body, loses some of its mental agility. “The speed at which you process information, as well as your recall ability, begins to decline starting at about age 40,” says Daniel Murman, MD, Nebraska Medicine neurologist. “The brain is much like other parts of your body, if you don’t use it, you will lose it.” Participating in a variety of activities, which activates different neuronal pathways in the brain, will help improve the performance of your brain as you age. Every time you repeat an activity, you strengthen brain cells and reinforce the connections between them. In fact, “recent studies show that regular participation in healthy lifestyle activities can help delay the onset of dementia by up to five years and may slow the speed that Alzheimer’s disease symptoms progress,” Dr. Murman says. Dementia refers to declines in memory and thinking that are severe enough to interfere with everyday activities such as driving, doing finances, shopping or cooking. By practicing these healthy lifestyle choices, you can promote brain health as you age.   1. Mental activity Staying active mentally not only keeps nerve cell […]
Mar 15

This 7-Minute Workout Sculpts Defined Arms With Heavy Weights

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It only takes 5 moves to see real results. Having strong, toned arms is a total flex—and not just because you can literally flex them. That strength is also imperative for making everyday movements easier, and gains are just within reach (get it?) with the Women’s Health+ 7-Minute Arm Workout. This fast and efficient exercise program emphasizes lifting heavy dumbbells, which is both a win for muscle endurance and hypertrophy, which refers to the increase in size of your muscles. “A stronger upper body will improve your push-up form, help you lift objects overhead, or pull in the garbage bins,” says Kristina Earnest, CPT, a cycling and strength coach and founder of Kristina Earnest On Demand, an online fitness platform, who created this program. And, of course, you’ll gain more muscle definition along the way. Here’s how the program works: You’ll use heavy dumbbells or kettlebells to perform 5 upper-body strength training moves. For each exercise, you’ll work for 30 seconds, then rest for 15 seconds before moving onto the next move, completing the entire circuit twice. Earnest recommends adding this workout to your routine twice a week for maximum benefits, but not on back to back days—that way, you […]
Mar 14

Here Are 5 Ayurvedic Tips To Stay Healthy

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Celebrated on March 8, ladies can find ways to sustain their overall well-being despite the hectic lifestyle Women are living their lives to the fullest in the present day. But the hectic lifestyle has brought in its share of problems. And it is affecting their health. There is a need to look into health for a long and fruitful life. On International Women’s Day celebrated on March 8, women should read into tips to stay healthy.   What ails them? As mentioned earlier, the chaotic and often flustering lifestyle women face brings in its share of health ailments. Shockingly, heart diseases are attacking women too. It includes heart attacks and arrhythmias. Menstrual troubles like heavy bleeding, PCOD/PCOS and PMS are increasing. These are also leading to fertility issues. Many women seek help to get pregnant.   Many are severely anaemic. It results in fertility troubles and heavy bleeding. Quite a few women face thyroid issues like hypothyroidism. Osteoporosis is another health trouble that impacts women more in their old age. The good thing is following simple health tips and including Ayurvedic advice like herbs and medicines can do the trick to lead a good life despite the hectic schedule.   […]
Mar 13

Follow These Personal Trainer-Approved Tips for the Ultimate Post-Workout Recovery

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A personal trainer recommends these recovery strategies to keep your body and mind in peak condition.   As someone who has treated working out as part of my daily routine, I’ve come to find out that recovery is just as important as the workout itself. No matter the workout you do, whether its strength training, high-intensity interval workouts or getting some miles in on the treadmill, how you recover can impact your performance, prevent future injuries and support overall well-being. To break down the best recovery practices, I spoke with Louis Chandler, a certified personal trainer and head trainer at Alo Wellness Club. He shares expert insights on how to properly fuel your body and avoid common recovery mistakes.   Why prioritizing recovery matters Effective recovery isn’t just about feeling less soreness or muscle pain. It’s about helping your body adapt, grow and perform at its best, says Chandler. Neglecting recovery can lead to overtraining, decreased performance and even injury. Post-workout recovery helps rebuild muscle, restore energy levels and reduce inflammation. Good post-workout practices can include: Proper nutrition and hydration to replenish glycogen (the main storage form of glucose in the human body) and support muscle repair Rest and sleep […]
Mar 12

8 Myths About Doing Cardio for Weight Loss — and What to Do Instead

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If you’re on a weight loss journey, you’re probably wondering if cardio burns fat. These common misconceptions might be the reason you’re discouraged or not seeing results, but the truth will set you free. Here, experts bust widespread myths about doing cardio for weight loss, and offer alternative suggestions for how to exercise to lose weight.   1. Myth: Focus Only On Cardio for Weight Loss First things first: does cardio burn fat and, thus, aid in weight loss? Yes — but it’s not the only activity that can help you see results. Enter: strength training. All cardio and no strength training isn’t just boring, but it’s also inefficient. “Strength training builds lean muscle mass, which both increases your metabolism and decreases fat,” says Elizabeth Burwell, a NASM-certified personal trainer and co-owner of High Performance Gym. “So the more muscle you build, the more calories you burn on a day-to-day basis,” she continues. Some strength training workouts can even double as cardio: A recent study by the American Council on Exercise found that kettlebell exercises can burn up to 20 calories a minute — the equivalent of running at a six-minute mile pace! Maximize weight-loss benefits by incorporating up to […]
Mar 11

Breathe for a Better Workout

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Tips to help you through favorite exercises   “Breathe!” Personal trainers and their peers like to remind you of this, as if you don’t know how. You’ve been inhaling and exhaling all your life. But during a workout, you might not be getting it right. Whether you’re running, walking or doing squats, learn the best techniques to get the smoothest performance out of your activity.   First: Why not breathing is bad “We tend to hold our breath as a way to stabilize the torso and create pressure around the abs,” says Galina Denzel, coauthor of Eat Well, Move Well, Live Well: 52 Ways to Feel Better in a Week. If the exercise gets intense, we hold our breath as a way to get extra strength out of the core, “so it then becomes a crutch.” That’s not good. We need regular oxygen to feed our muscles. This is why we breathe heavily and consistently while running and walking, she says. By cutting off the oxygen to our bodies, we risk hernias, muscle cramping and dizziness, which can lead to a fall. For a safe and effective workout, try these techniques.   When you’re running Be a “belly breather,” says […]
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