Aug 20

How To Do Standing Single Leg Curls: Tips, Benefits, Variations, programming and More

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Keep your hamstrings healthy and loose with this no-equipment bodyweight exercise. Located on the backside of the thigh, the hamstrings play a pivotal role in athletics, complementing other muscle groups like the quadriceps, glutes, and calves. Beyond their athletic importance, hamstrings assist in the gait cycle (walking). Interestingly, their anatomy predisposes them to injuries, particularly among active individuals. Standing single leg curls offer an excellent method to fortify the hamstrings, ensuring they remain healthy, flexible, and functional. Explore our detailed guide on the standing single leg curl, a bodyweight-only movement.   Muscles Worked Leg curls are strictly a hamstrings focused exercise. Here we’ve provided a brief description of this muscle’s anatomy and function in the lower body. Hamstrings: This prominent muscle group on the rear of the thigh comprises three distinct muscles: the semitendinosus, semimembranosus, and biceps femoris. Originating from the hip and attaching to the knee, the hamstrings serve two primary functions: hip extension and knee flexion. It’s noteworthy that the short head of the biceps femoris is unique as it only extends across the knee joint, unlike its counterparts which span both the hip and knee.   How To Do Standing Single Leg Curls This exercise serves as […]
Aug 19

5 weight loss myths

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There are many tips for weight loss on the internet. If you are trying to lose weight, you have probably read a tonne of articles to find the right food, diet, and exercise to guide yourself. However, before you can start getting healthy, you need to get rid of a few false beliefs about weight loss. Here are 5 myths and assumptions about losing weight that you should know.   “Low-fat foods are the better option” Many junk foods have been marketed as healthy. Low-fat or fat-free foods, diet soft drinks, and processed gluten-free meals are a few examples. You should be cautious of any claims regarding health on food packages, especially for such processed things. Even if an item is labelled as healthy, you should not always believe it. Products promoted as “diet foods” are often highly processed and may include hidden additives that are not healthy. Some of these may include extra sugar or salt, which can eventually harm your body.   “Removing fat in specific body areas” Some people want to lose fat from specific areas of their bodies, like their thighs, stomachs, arms, or faces. This kind of pinpointing is impossible in the actual world. We […]
Aug 18

7 best ways to gain muscle (naturally)

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Put down that protein shake…   There are a lot of different ways to gain muscle that any fitness enthusiast is likely already aware of. If you’ve done your research, you know that there are certain foods that help the process of building muscle mass. But what is often considered the quickest shortcut is leaning on supplements and artificially-induced nutrients to build that muscle mass quickly. What we don’t talk about often enough are the ways to gain muscle in a natural fashion that doesn’t tamper with our body through supplements or artificial ingredients. These are healthy ways to gain muscle that simply involve a modification in diet and lifestyle. Here are a few of those healthy ways to gain muscle that you can start doing as soon as possible   The best ways to gain muscle (naturally)   Add lots of natural protein into your diet Think of things like lean meat, chicken, eggs, fish, legumes and low-fat dairy foods, or snacks like yoghurt, muesli, nuts, seeds, quinoa, and protein bars.   Eat small meals Instead of eating three big meals, eat about six small ones throughout the day instead. Think of it as a way of gassing up […]
Aug 17

Weight Loss Tips: Dos & Don’ts Of HIIT

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Below we share a list of dos and don’ts to keep in mind when practicing HIIT.   HIIT stands for High-Intensity Interval Training. It is a workout technique that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This form of training alternates between high-intensity intervals and recovery intervals, typically lasting anywhere from 10 to 30 minutes. The workouts are known for its effectiveness in improving cardiovascular fitness, boosting metabolism, and promoting fat loss. As beginner, there may be some things you should avoid or follow when practicing HIIT. Read on as we share a list of dos and don’ts to keep in mind when practicing HIIT.   Dos: 1. Warm up properly Before starting any HIIT workout, it is crucial to warm up your muscles and prepare your body for the intense activity ahead. This can include dynamic stretches, light cardio exercises, or mobility drills.   2. Focus on proper form Maintaining proper form during HIIT exercises is essential to prevent injuries. Pay attention to your posture, breathe correctly, and engage the right muscles during each movement.   3. Start at the right level HIIT workouts can be intense, so it’s important to start […]
Aug 16

7 Ways to Strengthen Bone and Joint Health in Your 40s

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Our bodies get a little rusty with age and so doe our bones and joints. Often the first signs of discomfort start to appear as people near their 40s. Here are few lifestyle tweaks to make to strengthen out joints for a healthier future. How many times have we heard our elderly complain about pain in the joints and limbs? Quite often, right? As we age, so do our bones, our organs and there is a visible difference in mobility and bodily functions as we age. Therefore, it is imperative to keep oiling our bones and joints to keep them working healthily for as long as possible. It is a natural process in that our bones and joints sustain damage with age and reduce in mobility causing pain and discomfort. Here are a few tips and lifestyle tweaks that can help t improve bone and joint health for longevity.   7 WAYS TO KEEP BONE AND JOINTS HEALTHY Stay Active: One of the foremost things to keep in mind is to remain active. Just like machines, when left uncared and unused, they tend to rust and stop working. Similarly, it is important to keep the movement of joints. Avoid sitting […]
Aug 15

Tips if you want your child to start lifting weights

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With kids either already back in school or heading back shortly, that means fall sports are already in full swing. No matter what sport your child might be playing, it’s a good bet some sort of weightlifting regimen is associated with it. But should a child wait until they reach a certain age before starting to lift weights? Here is some advice if you want your child to get into a workout regimen of lifting weights, according to Children’s Health.   What age is best for a child to start? There’s really no set age to start and it often depends on a child’s physical development, but starting to do so at ages 7 or 8 if a child is starting to get into sports is generally OK. However, that is only if a child is willing start with the right principles, which leads us to the next question.   What are some best practices? When a child starts out, the objective shouldn’t be solely about lifting as much weight as possible. It should be about learning the proper technique of exercises and getting into a process of slowly building strength, especially with the body still growing and muscles/bones developing. […]
Aug 14

Tips for maintaining a healthy work-life balance

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Achieving a balance between work and life can have many benefits including improved mental and physical health, better relationships, and increased job satisfaction Work-life balance refers to the balance between an individual’s professional and personal commitments. It is the ability to manage and prioritize time and energy between work and personal activities in a way that allows for both professional and personal fulfillment. Achieving a balance between work and life can have many benefits including improved mental and physical health, better relationships, and increased job satisfaction. It is important to find a balance that works for you as an individual, and that may involve making adjustments to your work schedule or finding ways to reduce stress. Maintaining a healthy work-life balance can be challenging, but it is essential for overall well-being. Here are some tips that can help you maintain a work-life balance more effectively:   Set boundaries: Set clear boundaries between your work and personal life. This includes setting specific times for checking and responding to work-related emails or calls. Prioritize: Prioritize your tasks and focus on the most important ones first. This will help you manage your time more effectively and reduce stress. Take breaks: Take regular breaks […]
Aug 13

What is Acro Yoga, The Latest Fitness Trend? 4 Reasons Why It is Good For Your Health

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Acro yoga is a growing health and fitness trend. It requires involvement of two people, lot of stretching, flexibility and more. A blend of two exercises, acro yoga and has several health benefits as well. Yoga is one of the most ancient practises that has been used to connect the body, mind and breath. Tried and tested for generations, this fitness regime never goes out of trend, and never will. From head, neck, torso, arms to legs, there is a yoga pose for every body part and mental health as well. In the myriad of yoga poses, there is a new fitness trend Acro Yoga growing. This is a blend of acrobatics, thai massage and yoga. But, like a blend of names and in exercises, this yoga also requires two people to practise it together. While this form of yoga involves stretches, and a little bit of gymnastics, sometimes most advanced practitioners also involve a little bit of massage in the movements as well. Acro yoga is also about body weight management and the strength of both partners.   Benefits of Acro Yoga Improves Concentration: Acro yoga requires full concentration and attention to the pose the partners are trying. Therefore, […]
Aug 12

Top Trainer Delivers The Workout and Nutrition Tips That Will Help Any Guy Get a Six-Pack

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Carve a six-pack you can be proud of these tips, workouts and meal guidelines   There’s not doubt that sculpting a decent set of visible abs requires tenacity, but it’s carving out your lower abs to get a real, high definition six-pack that really takes some dedication. The plus-side, however, is that this is a part of your body you can train mostly anywhere — you don’t need your local gym to be open. In fact, the plan below, can be repped out at home, in your garden, in the park — wherever you have some room to get a sweat on. But revealing those abs is about much more than just reps, sets and workouts. The tired cliche of “six-packs being made in the kitchen” is a cliche for a reason – it’s true. “You can’t out-train a bad diet,” says top personal trainer Phil Learney. Think about it. You can do endless reps of crunches, mountain climbers and leg raises, but if you’re not shedding the stored body fat that covers your muscles, that hard work just isn’t going to show. So, it’s time to forget what you think you need to do to pack muscle on your […]
Aug 11

Stay healthy with seasonal and sensible eating: Your easy guide

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Eating local and seasonal is an important part of a healthy diet- but far from the most important one. Here’s all you need to know. As humans, we are naturally omnivorous, meaning we consume both animal and plant-based foods. Our evolution as hunter-gatherers centered around animal foods, as our gut is designed for meat digestion due to its acid-dominant composition. Although we did consume plant foods in limited amounts, we had to be cautious as plants have defence mechanisms such as chemicals and poisonous compounds to ward off predators. Our ancestors had the knowledge and skills to forage for safe and edible plant varieties and parts, and cooking was used to further make them edible. However, as urban animals living in concrete jungles with year-round access to any vegetable or fruit, we must learn to eat sensibly. It is important to select and grow the right kind of plant-based foods and prepare them properly to avoid or minimise harmful effects caused by defense chemicals and anti-nutrients like lectins, oxalates, phytates, etc. found in plant foods. Here’s everything you should know from Mugdha Pradhan, the expert functional nutritionist who is also the CEO and Founder of iThrive.   HOW IMPORTANT IS […]
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