Jul 02

​Can you build muscle after 40? Let’s separate the myths from the facts​

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Muscle building facts to know Turning 40 comes with its fair share of life upgrades: a clearer sense of self, a stronger voice in meetings, better filters for nonsense, and yes… a metabolism that suddenly acts like it’s on vacation. One of the biggest questions that hits many at this stage of life is: Can I still build muscle after 40? Short answer: Yes. Long answer: Yes, but—and that “but” is wrapped in a bunch of myths and half-truths we need to sort through.   Myth #1: It’s too late to start strength training after 40 Fact: It’s never too late. Literally. Muscle building, or hypertrophy, is possible well into your 60s, 70s, and even 80s. Studies have shown that older adults respond positively to resistance training, often gaining strength, muscle mass, and even improving bone density. One study in Journal of Strength and Conditioning Research found that previously sedentary seniors made significant strength gains within 12 weeks of training. The body doesn’t just throw in the towel because you had your 40th birthday. It just wants you to train smarter, recover better, and stop comparing yourself to your 25-year-old gym selfies.   Myth #2: You can’t compete with younger […]
Jun 28

Yoga vs Gym: Which One Is Right for Your Fitness Goals?

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Do you find yourself confused between whether to hit the gym or start practicing yoga? Many fitness experts suggests a balanced routine that combines both yoga and gym workouts. Remember, the best exercise is the one you’ll stick to. Start small, stay consistent, and let your body and mind guide you. Do you have a busy schedule but still want to prioritize your health and well-being, and find yourself unsure whether to hit the gym or start practicing yoga? But here is the thing, there is no right choice because both gym workouts and yoga offer physical and mental health benefits, each has its own distinct advantages depending on your goals, lifestyle, and fitness level. You will have to choose what’s best for you, gym, yoga or combination of both.   Gym: For Visible Transformation and Strength If you’re looking to build muscle, lose weight, or simply have a change that is physically visible and transformation then hitting the gym might be the right choice for you. With access to a variety of strength machines, free weights, cardio equipment, and structured workout programs, the gym offers a results-driven environment for those with specific fitness goals.   1. Build Muscle Mass […]
Jun 24

Before or after strength training: When should you add cardio into your fitness routine?

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The debate over whether to do cardio before or after weightlifting has always been on the minds of fitness enthusiasts. Recently, researchers conducted experiments on two sets of people to better understand the effects. And they have an answer Fitness enthusiasts have debated the question for decades: is it better to do cardio before or after lifting weights? Until recently, the answer has largely been down to preference – with some enjoying a jog to warm up before hitting the weights, while others believe lifting first is better for burning fat. But a new study may have finally answered this long-disputed question. According to the study, the order of your workout significantly affects how much fat you lose. Participants who performed weight training before cardio lost significantly more fat and became more physically active throughout the day compared to those who did cardio first. The researchers recruited 45 young men aged 18-30 years who were classified as obese. The researchers split participants into three groups for 12 weeks. One group was a control group. This meant they stuck to their usual lifestyle habits and didn’t make any changes to their exercise regime. The other two groups exercised for 60 minutes […]
Jun 23

How to improve barbell squats: 9 strength-building exercises to ace your performance

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Struggling with barbell squats? Focus on building strength first! Try these 9 exercises to boost your strength and improve your barbell squat performance.   If you are a gym freak or even a beginner, you know how tough barbell squats can be. It takes serious strength, balance, and the right form, and let us be honest, most beginners either struggle to do it or make a few mistakes along the way. Do you feel the same? You are not alone! Barbell squats challenge your legs, core, and flexibility all at once, which makes them one of the most effective yet demanding exercises. But that does not mean it is impossible to perform. With time, practice, and the right support exercises, squatting with heavy weights will feel much easier. These 9 exercises will help you build strength, muscle, and endurance to master the barbell squat!   9 exercises to improve barbell squat Fitness expert Varun Rattan tells HT HealthShots about the most effective exercises that can help you gain strength and muscle mass, making it easier to perform barbell squats:   1. Bodyweight squat How to perform it: Stand with feet hip-width apart, toes slightly turned out. Push hips back and […]
Jun 22

5 exercises to workout triceps with dumbbells

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Find out exactly how to workout triceps with dumbbells for toned, stronger arms If you’re wondering how to workout triceps with dumbbells, then you’ve come to the right place. A simple set of dumbbells is often all you need for a great muscle-building workout. Our tricep muscles are located at the back of our upper arms. The reason for them being called ‘tri’ceps is because they essentially have three heads; a long head, a lateral head, and a middle head. Using a pair of the best adjustable dumbbells is a good way to help tone, strengthen and build up the tricep muscles. Research has found that the triceps – which also go by the full name of the triceps brachii – are essential for extending the elbow. When the triceps contract, the biceps – the muscles that run along the front of the upper arm – relax. In fact, the biceps and triceps work synergistically together. Although a barbell, kettlebells, and/or other weighted equipment are useful tools when training the triceps muscles, a set of dumbbells allow for a number of different exercises. Here, David Wiener, Training and Nutrition Specialist at Freeletics shares his tips on how to work out […]
Jun 18

This science-backed 7-minute workout can keep you fit without going to the gym

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High-Intensity Circuit Training (HICT), developed by the Human Performance Institute, offers a quick, equipment-free workout solution. This 7-minute routine combines aerobic and resistance exercises to target the entire body. Studies suggest HICT can improve cardiovascular fitness, insulin sensitivity, and promote fat loss, making it an efficient option for busy individuals seeking health benefits. When you’re juggling meetings, deadlines, commutes, and family responsibilities, squeezing in a full workout can feel impossible. But what if just seven minutes a day could help you build strength, improve heart health, and even shed fat—no gym or equipment required? That’s the promise of High-Intensity Circuit Training (HICT), a programme deviced by exercise psychologist Chris Jordan. It is = a short, science-backed workout strategy developed by researchers at the Human Performance Institute in Orlando, Florida. This method, built for busy professionals, shows that time constraints no longer have to be an excuse. If done correctly, this 7-minute workout can deliver real health benefits, all in your living room, office, or hotel room.   The science behind the 7-minute routine The Human Performance Institute designed this workout for high-performing individuals who face relentless demands on their time and energy. The goal was simple: create a routine that […]
Jun 14

Weight Loss Tips: Here’s Why You Should Add Burpees To Your Workout Routine

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Below we discuss some common reasons why you should try burpees. Burpees are a high-intensity, full-body exercise that combines a squat, push-up, and jump into a single, fluid movement. They are designed to improve strength, endurance, and cardiovascular fitness by engaging multiple muscle groups simultaneously. Burpees combine elements of strength training, cardiovascular endurance, and flexibility. By incorporating burpees into your workout routine, you can enjoy a wide range of health benefits. The exercise’s high intensity and full-body engagement make it a powerful addition to any workout, helping you achieve fitness goals more effectively. Read on as we discuss some common reasons why you should try burpees. Add burpees to your workout routine to achieve these benefits   1. Full-body strength Burpees work almost every major muscle group, including the arms, chest, quads, glutes, hamstrings, and core. The push-up phase strengthens the upper body, while the squat and jump phases engage the lower body. This full-body engagement leads to improved muscle tone and strength, enhancing overall physical resilience and functional fitness.   2. Cardiovascular fitness Burpees are a high-intensity exercise that significantly elevates your heart rate. Regularly performing burpees can improve cardiovascular endurance by strengthening the heart and lungs. As a […]
Jun 11

Unable to do push-ups? Try these 10 exercises to gain strength

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If even a single push-up feels impossible, focus on building strength first. Here are 10 exercises to improve your push-ups and increase your rep count.   Push-ups are one of the most effective bodyweight exercises When done regularly with proper form and high reps, they can help you build serious muscle mass in your chest, shoulders, and triceps. But if you are a beginner, push-ups can feel very challenging. You get down on the floor, try to push yourself up and nothing happens. Or maybe you manage one rep, and then your arms give out. If you are struggling, try certain exercise to help you push your limits for push-ups! Don’t lose heart if you haven’t been able to do push-ups. The real issue might not be the push-up itself, it is that your upper body just isn’t strong enough yet. To do push-ups properly and increase your reps, you first need to build strength in your chest, shoulders, and arms. So start with exercises that improve your push-up performance. These targeted moves will help you gain the strength, balance, and stamina needed to not only do push-ups but to actually get better at them every day.   Exercises to […]
Jun 08

How To Train Your Body For Better Balance And Agility?

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How to train your body for better balance and agility? Here are 5 best workouts to try every day.   Tips To Train For Balance And Agility Do you wish to develop better body balance and agility? These are two very important aspects that can not only improve your core strength but also help you get through many difficult daily tasks. Many people struggle with balance and agility and they may get called clumsy because of it. However, this can be very easily trained. Our body develops balance over time and with training. Read on to know more.   Single Leg Deadlift This is a workout that you can try at a gym. You simply need a barbell with the accurate weight as per your body weight. This workout targets your glutes, lower body, legs, calf muscles and core muscles. While working on core muscles, it also help improve balance.   Lateral Lunges Lunges are incredibly effective for strengthening your body balance. It is known to engage your core muscles and leg muscles for stability.   Yoga Yoga strengthens stabilizing muscles, improves posture, and enhances balance through slow, controlled movements and poses like Tree Pose and Warrior III.   Low-angle-view-unrecognizable-muscular-build-man-preparing-lifting-barbell-health-club-3 […]
Jun 03

What is the 6-6-6 walking workout that’s going viral? Know its health benefits

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This easy-to-follow 6-6-6 walking routine has caught on precisely because it isn’t complicated. There’s no app to download, no equipment to buy, and no steep learning curve. All it asks is your time and a little consistency.   Forget high-end fitness trackers, pricey gym memberships, and ultra-restrictive diets. There’s a new trend quietly making waves in the wellness world, and it’s as refreshingly simple as lacing up your sneakers and heading out the door. It’s called the 6-6-6 walking workout — and no, it’s not nearly as intimidating as it sounds. In this article, we learn everything you need to know about the 6-6-6 walking method and its numerous health benefits. This easy-to-follow walking routine has caught on precisely because it isn’t complicated. There’s no app to download, no equipment to buy, and no steep learning curve. All it asks is your time and a little consistency. And for anyone looking to improve their fitness, manage their weight, or just start moving more, it might be the most approachable routine out there.   So, what exactly is the 6-6-6 walking workout? The structure is simple: Walk for 60 minutes At 6 AM or 6 PM With a 6-minute warm-up and […]
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