Feb 07

7 ways to make your back workouts more effective

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Next-level tips that will take your training and gains up a notch.   To create a more dominant frame that’s masculine, imposing, and—let’s admit it—irresistible to women, you need to train smart. Trashing your body in the gym may give you the size you’re looking for, but injuries and imbalances are always threatening. To ensure you’re making the most of your back workouts, Joel Seedman, Ph.D., exercise physiologist, athletic performance specialist, and owner of Advanced Human Performance in Atlanta, has outlined 7 of the most important things to remember when you’re putting in the hard work and sweat (so you can bypass the blood and tears).   1. Pull to your sternum on certain exercises “On all pullups, chinups, and lat pulldown variations, focus on pulling to your sternum rather than to your clavicle,” Seedman says. This minimizes activation in the lats, particularly the lower portion, because your shoulders and scapula aren’t able to pull down, completely, or rotate in toward your spine. “Pulling to your sternum, however, not only places your shoulders in the most biomechanically sound position, it also requires an incredible amount of lat activation,” Seedman says. This means greater growth.   2. Don’t touch the bar […]
Feb 03

Tips to keep in mind while exercising in summer heat

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Summer is a great time to work out and burn extra calories, but the soaring heat also brings with it the risk of heat strokes and dehydration. While it is important to keep your body moving to keep your fitness goals in check and to remain active, following these easy tips will ensure that the heat does not affect your routine.   Tip 1 Early mornings or evenings are the ideal time for workout When temperatures are high, it is extremely important to avoid working out between 10 am and 4 pm. This is because working out in higher temperatures leads to more fluid loss and can stress the cardiovascular system. To avoid this, opt for early morning or late evening workouts when the sun’s intensity is less severe. Do not forget to sip water while working out.   Tip 2 Keep your body well hydrated during and after the workout Hydration is extremely important when it comes to working out and even more so when you’re exercising in the summer. Drink water before the workout and have a few sips every 15 minutes, even if you do not feel thirsty. Post-workout, it is important to replenish the lost electrolytes. […]
Feb 02

These Dumbbell Exercises Should Help You Keep Your Shoulders In Proper Shape

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As individuals perform their workouts every day, they must not forget to add some exercises for their shoulders as a part of their daily workout routine. The looks of individuals can be changed completely by performing shoulder exercises every day. If individuals can sculpt strong shoulders through their workouts by making them stay in proper shape, it can improve their fitness levels in general. Moreover, by doing the various shoulder exercises, individuals would be able to improve their overall posture.   Following are some of the dumbbell exercises that can be performed by individuals to keep their shoulders in proper shape:   1. Alternating Dumbbell Front Raise: This is one of the shoulder exercises that actually targets the muscles in your shoulder, particularly your front deltoids. It only involves unilateral movements and with the shoulder muscles being sensitive, it is necessary to train carefully instead of going for training heavy. It is better to use weights that are light, so that individuals would be able to achieve better results. Moreover, the deltoid muscles that comprise of anterior deltoid, posterior deltoid and lateral deltoid require you to focus more and train these muscles adequately.   Equipment Required: • A pair of […]
Jan 30

5 Tips to Get the Best Gym Selfie

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Boost your confidence at the gym with these picture-taking techniques. Selfie: It’s officially a term in the Oxford Dictionary and Merriam Webster—just Google it and you’ll see. With 240,000,000 search results, it’s evident that selfies have weaved their way into our everyday lives. We take selfies at the park on a nice day, when the lighting in our apartment is just right, and the most obvious of them all: at the gym, before or after a long sweat session. To get the best selfie at the gym, check out these helpful tips.   Be Confident and Aware Do you ever get a bit self-conscious while looking in the mirror as you’re about to snap a selfie of yourself flexing? If you look at other people’s gym selfies, it’s guaranteed that they’re striking the same pose, except they all look confident. Forget about your surroundings and just focus on getting your best picture. However, be aware of the environment. Don’t take a selfie in the locker room—the last thing you want is a man with nothing but a towel on in the background of your selfie. Keep in mind that no one is judging you, and the guy next to you […]
Jan 27

Do Gym Injuries Increase in Winter? Expert Shares Key Insights on Cold Season Fitness Risks

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Dr Debashish Chanda, an orthopaedic expert, shares insights on why gym injuries may rise in winter and how to avoid them with proper preparation and technique.   As the winter season settles in, many fitness enthusiasts flock to the gym to burn off the extra calories from holiday indulgence or to start fresh with New Year’s fitness resolutions. However, with the cold weather, comes a concern: Do gym injuries increase in winter? According to Dr Debashish Chanda, Lead Consultant in Orthopaedics and Joint Replacement at CK Birla Hospital Gurugram, there are indeed some specific risks to consider during colder months, but with proper precautions, injuries can be minimised.   The Risk of Winter Workouts “During winter, the muscles and joints tend to become stiffer,” says Dr Chanda. “When it’s cold, your body temperature drops, and as a result, your muscles lose their flexibility and flow. This can increase the risk of muscle strains, joint pain, and other injuries.” The expert further explains that the cold weather makes it essential to warm up properly before starting any workout. “It is particularly important to stretch and warm up well during winter to ensure that your body is ready for the physical strain […]
Jan 25

Is It Bad to Do the Same Workout Every Day?

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If you really love an exercise routine, is it bad to work out every day? Luckily, there is a way to repeat exercise routines without compromising progress. When it comes to workouts, most people fall into one of two categories. Some love to mix it up: HIIT one day, running the next, with a few barre classes thrown in for good measure. Others are creatures of habit: Their workouts look the same day after day, month after month. But is it bad to work out every day if you’re in the second camp and do the same workout every time you exercise? While there are perks to both, most fitness experts will tell you that it’s the people who gravitate toward variety who reap the real rewards of exercise — and studies support the fact that workouts that challenge your body in new ways are the most beneficial over time. However, some of the most popular forms of exercise such as road races, rowing, and cycling call for training that more or less looks the same every time. So is sticking with the same workout every day ever a good thing? The answer is complicated, so read on for a […]
Jan 24

How to Set and Achieve Your Fitness Goals For 2025

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Overstretching goals can place strain on your achievements, so aim for steady gains.   If you plan to set health and fitness goals for 2025, it’s best to leave the “go big or go home” mentality behind. Setting excessively high goals may seem beneficial, but it can leave you feeling overwhelmed and unmotivated. (Raise your hand if this sounds familiar!) “This time of the year is brimmed with possibilities, excitement, and expectation,” says Teddy Savage, National lead trainer at Planet Fitness HQ. While that can be a thrilling combination, ‘It can also be the recipe for unfulfilled promises, discouragement, and frustration if you’re not careful to create the right mindset around it and focus more on the journey than on the ultimate destination,” says Savage. The personal trainer feels that people aim too high when their end goals take them too far from where they are currently. While a typical fitness resolution is usually centered around a point very far out in the distance, Savage explains if more people focused on creating their goals around plotting a course that’s both feasible and enjoyable, it would allow them to be more pragmatic with their approach to progress and forego “perfection.” Ahead, […]
Jan 23

Best bicep exercises: 7 of the best bicep exercises for building your arms

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Here’s how to build your bicep muscles So you want to build your biceps for summer? If you’ve been working on your arms for a while, you’ll know that not all bicep exercises are created equal. But what are the best bicep exercises to focus on if bigger, stronger, or more sculpted arms are your goal? “You can build your bicep muscles by eating right, training effectively, and by isolating your training to target the arms,” FightCamp founding coach PJ Shirdan told Tom’s Guide. Far from being just an aesthetic goal, stronger biceps can help improve your overall upper body strength, helping you lift heavier weights in and out of the gym. Shirdan has outlined some of the best bicep exercises to isolate the bicep muscle below, but has caveated that these exercises aren’t the only way to improve your bicep strength. “The other way, that I believe is more fun and effective, is utilizing movements in which the biceps are a secondary/auxiliary muscle worked. For example, with pull-ups, chin-ups, and reverse pull-ups, we are activating the lats, deltoids, rhomboids, and your core all at the same time while working the biceps,” said Shirdan “I love to train biceps, but […]
Jan 20

10 Workout Motivation Tips That Will Get You Off the Couch

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Proven Methods That Actually Work. Sometimes the hardest part of beginning a new workout routine is just getting started. To get motivated to workout (and stay that way), you need to have a solid plan, personal goals, and ways to keep your exercise routine fresh. The Physical Activity Guidelines for Americans recommend that adults aim for at least 150 minutes of moderate-intensity exercise and two muscle-strengthening activities per week. That said, the guidelines note that even five minutes of physical activity at a time has health benefits as you ease into a routine. In order to develop a workout routine that works for you, keep these pointers handy — and don’t forget to include rest days, too! These workout motivation tips will help you get off the couch to cue up an at-home workout or head to the gym.   Where to Start Workout motivation tip: If you need the motivation to just get started, understand that by simply walking a little bit every day, you can build strength in your joints and lower your stress. Even a short 10-minute walk will do you good. After getting comfortable with your walking routine, little victories, like increasing the duration of your […]
Jan 17

The 10 Best Strength-Training Exercises to Feel Strong and Confident

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Boost your confidence and self-esteem by including these exercises in your workout routine.   It’s estimated that up to 85% of people struggle with self-confidence issues at some point in their lives, according to a 2023 Gitnux report. While most everyone can relate to occasional self-doubt or a dip in confidence, it is important to find practices to boost confidence to avoid bigger issues like anxiety and depression that can occur if self-esteem issues aren’t addressed. A 2023 review in the Journal of Intellectual Disability Research states that there is evidence that suggests that a lack of self-esteem predicts depression—meaning, people who lack self-esteem tend to also have depression. Studies indicate that resistance training is associated with an improvement in mental health and self-esteem. For example, a 2024 review in Psychiatry Research suggests that resistance training is associated with an improvement in symptoms of depression and anxiety in older adults. And a 2019 review in Sports Medicine Open suggests there is evidence that resistance training has a positive effect on self-efficacy, body image and self-worth in youth. I see this research in action in my personal training clients. Regardless of weight loss, clients tell me, “I am getting so much […]
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