Jul 26

These 4 Mistakes May Be Halting Your Back Gains When It Comes to Rows

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Build your back better, stronger, and safer with these quick row fixes.   If you’ve been around the lifting game for a while, you have heard the term, “you need to row to grow.” Rowing, whether a vertical or horizontal pull, helps build a thick upper back, giving you that much-desired wingspan. But vanity is not all the back is good for because a strong and muscular back plays a vital role in and out of the gym. These roles include: Keeping a neutral spine during the squat and deadlift. Preventing excessive leaning forward during squats. Supporting a better pressing path during the barbell bench press for better technique. Reducing the incidence and severity of concussions. Supporting good posture.   Regularly adding some variation of rows to your routine will help you look better and perform better, leading to happy and healthier shoulders. Oh yeah, rows also work your biceps hard and heavy.   Why Rows Can Be Tricky Regardless of the rowing variation or tool, rows should form the foundation of your strength training routine.  But many rowing movements can be tricky to nail down because all the action happens behind your back. Maybe that’s why some exclusively train […]
Jul 25

5 Immunity-Boosting Superfoods To Include In Your Breakfast Diet

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Immunity-Boosting Foods: It is also important to consume foods that boost immunity, especially in the monsoons to keep the diseases at bay and stay healthy. Scroll down to know more. Immunity-Boosting Superfoods: When it comes to our overall health and well-being, the food we consume plays a detrimental role. Every meal that we consume throughout the day plays a significant role in shaping our bodies and health. When it comes to breakfast, the first meal of the day should be a healthy and nutritious meal that keeps you full, satiated and energised for longer hours. It is also important to consume foods that boost immunity, especially in the monsoons to keep the diseases at bay and stay healthy. Here is a list of some healthy superfoods that are known as immunity boosters and are a must on your breakfast plate.   1. Citrus Fruits Citrus fruits such as orange, lemon, grapefruit, key lime and many others are a host of health benefits. They are rich in numerous nutrients such as vitamins, minerals, fibre, and flavonoids, that are not only known to reduce inflammation but are also beneficial in reducing the risk of several chronic diseases such as diabetes and cancer. […]
Jul 24

Dos and don’ts to keep in mind when you start hitting the gym

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Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Starting a gym routine is a fantastic way to improve your health, fitness, and overall well-being. It can be an excellent opportunity to challenge yourself physically, increase your strength, and build your confidence. However, it’s important to remember that starting a gym routine can be overwhelming, especially if you’re new to exercising or haven’t been physically active in a while. There are several dos and don’ts to keep in mind to ensure that you have a safe and effective workout experience. Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Dos and don’ts for first-time gym goers: Rihana Qureshi, Certified Nutritionist and Strength Training Coach, shared some important dos and don’ts you should keep in mind when starting your gym routine.   1. Start with cardio Start with a light cardio workout, such as walking on the treadmill for 15-20 minutes, if you have never worked out before. Once you are comfortable with that, increase your pace. […]
Jul 23

Should You Do Cardio Before or After Lifting Weights? Trainers Explain

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Fitness pros break down the age-old dilemma.   Any well-rounded fitness plan utilizes both cardio and strength training. But knowing if you should do cardio before or after weights can be confusing. Experts say there is a way to maximize the benefits of both cardio workouts and weight training while staying safe and meeting your goals—and that there are pros and cons to the fitness order you choose. Ahead, trainers explain the most efficient order to work out.   Should you do cardio before or after weights? The short answer is: It depends on your goals. When it comes to fitness, we usually work toward strength (or muscle size) and endurance (or cardiovascular health). It helps to understand which of these goals is your priority before determining whether you should be doing cardio or weights first. “Using the holistic view of exercise, the choice to do cardio or weightlifting first depends on the goals and attitude or mindset of the individual,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. These goals usually come down to building strength or building endurance. “You should prioritize and give more time and energy to whichever type of training […]
Jul 22

When exercising at home beats going to the gym

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What you need to know: Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home.   In today’s world where almost every task is accomplished with the help of machines, fitness is slowly becoming synonymous with gym equipment. When many think of exercising, they are more likely to imagine lifting weights and using other gym equipment. It is easy to think that gym equipment is a requirement for fitness, with many probably putting off exercise simply because they cannot afford gym equipment or gym subscription, find the right gym or live too far away from the gym of their choice. Nothing could be farther from the truth. Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home. Below are the benefits of working from home with no gym equipment.   Convenient and affordable When you exercise from home, you save the hefty amounts you would have spent on gym subscription but more importantly, the millions you would spend fitting your home with gym equipment. It is also affordable because you do not have to burn fuel driving to […]
Jul 21

Flye to Greater Gains By Eliminating These 4 Dumbbell Chest Flye Mistakes

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When done right, flyes can be a great chest-building exercise.   The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest just as long as you keep away from some of the common dumbbell chest flye mistakes. Many lifters can’t “feel” their chest working with some press variations, and the dumbbell chest flye solves this problem. When performed with good form, the dumbbell chest fly will encourage an excellent mind-muscle connection for better gains. But a one of the most common dumbbell chest flye mistakes is that some think more is better and let ego get in the way of their gains. Here we’ll briefly explain how to do the dumbbell chest flye and four common chest flye mistakes that’s stopping you from getting a massive chest pump.   How to Do The Dumbbell Chest Flye Lie face up on a flat bench with dumbbells held with a neutral grip near your chest. Press the weights […]
Jul 20

7 Tips To Maintain Healthy Weight

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Keeping a healthy weight is crucial to your physical and mental health. Maintaining a healthy body weight has been shown to lessen the likelihood of developing serious conditions like diabetes, heart disease, and some forms of cancer. Losing weight and keeping it off isn’t easy. Nowadays, people are spending so much on fat loss pills, creatine powder and much more but are not following the basics. In this article, we will share some of the basic tips to achieve and maintain a healthy weight:   1. Track your food intake Keeping a food diary can help you become more conscious of the calories you are taking in. If you’re trying to lose weight, this can point you in the direction of the areas of your diet where you can make the most progress. Keep track of what you eat or any multivitamin tablets with a food diary or app.   2. Move more For effective weight management, physical activity should be incorporated into each day. Exercising not only aids in calorie burning but also helps build muscle, which in turn speeds up the body’s metabolic rate. Maintaining a daily routine of moderate-intensity activity like brisk walking, cycling, or swimming for at least 30 […]
Jul 19

7 tips to improve mental health

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Maintaining good relationships with people around takes you a long way to keep up a good mental health.   Stress is an integral part of us & believe it or not, its not going anywhere. More than the stress, our reaction or our way of handling stress is what can create more stress. So if you do not want to feel stressed then learn to calm down & handle the mind. Feeling low, anxious, or struggling to keep attention are some symptoms that you are stressed. But now-a – days, even without these symptoms, it’s important for each one of us, to take care of our mental health. Also, good psychological well-being will automatically help in reducing many other physical health problems as well.   Creating a positive outlook – The most important and first rule- Accept that you have some anxiety or stress. Not all our thoughts or behavioural patterns are always positive. There may be some which are not helping us in a good way. So identifying them is very important. If you feel, overwhelmed or incapable of handling certain situations its better to accept it. Say it out loud either to yourself, (you can pen down your […]
Jul 18

3 Ayurvedic Tips You Must Follow During Summer For Optimum Energy

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Many experts from around the world have been coming up with tips to keep fit during summer. In this article, we will be talking about the 3 Ayurvedic tips that you must follow during summer to stay healthy and gain optimum energy.   The summer season has its own pros and cons. During this time of the year, our body requires maximum attention to keep it hydrated and healthy. Many experts from around the world have been coming up with tips to keep fit during summer. In this article, we will be talking about the 3 Ayurvedic tips that you must follow during summer to stay healthy and gain optimum energy. An Ayurvedic expert took to her social media recently and shared the 3 things to follow during summe. Dr Dixa Bhavsar Savaliya wrote while sharing, “3 Things Ayurveda suggests following exclusively during summers to avoid sunstrokes, stay cool & keep up optimum energy.”   Ayurvedic Tips For Summer   Day-Sleep (Diva-Swapa) - Day sleep is contraindicated in Ayurveda for every season except summer. Napping in the afternoon in cold places (indoors) is advised for grishma ritu (summer) as the weather is hot and sun soaks most of our energy. […]
Jul 17

The Back Extension Works Best when You Stop Making These 4 Mistakes

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It’s not a flashy move, but back extensions are critical for strength and stability,   There’s a movement term that Tim Anderson of Original Strength came up with: good, better, and best. Even when a movement is performed poorly, it is still “good” because all movement beats sitting on the couch. But the amount of times I’ve seen lifters make back extension mistakes throughout the years puts Tim’s ethos to the test. The back extension exercise, when performed correctly, targets the lower back, glute, and hamstring muscles through a large range of motion, allowing for greater strength and hypertrophy. And It’s a highly versatile exercise that can be loaded in several ways for added size and strength. The trouble is this exercise is either neglected for far more TikTok-worthy exercises or just rushed through sloppily. Correct form works “best” with the back extension. Here we’ll learn how to do this awesome exercise, what is needed, and some common back extension mistakes stopping you from getting the best out of it.   How To Do The Bodyweight Back Extension Secure your feet on the back-extension machine with your hips above the padding. Cross your arms over your chest. Then keep your […]
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