May 14

This 4-Week Workout Plan Will Have You Feeling Strong and Fit

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Cover all your bases with a workout routine that includes cardio, strength, and recovery in just 20 minutes. Feeling aimless in your fitness routine? Not sure how to Tetris your cardio and strength workouts together to get the most results? This four-week workout plan for women will be like your personal trainer and accountability buddy in one, offering expert workout guidance and a solid schedule to keep you on track. Best part? Most of the workouts take 20 minutes or less — but be prepared to sweat. “To really see results, you need to intensify your workouts,” says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. (It’s true; science confirms it.) That’s why these quick workouts don’t go easy on you. But stay consistent, and you’re sure to see results from this workout routine even without logging crazy hours at the gym. Ready?   4-Week Workout Plan for Women How it works: Follow the workout program calendar, doing each strength or cardio workout on the day indicated. If you have time, add a warm-up and cool-down to the beginning and end of your workout. (Don’t forget to take rest days — your body needs them!) Strength training workouts: […]
May 11

Monday to Sunday workout and diet routine for achieving summer body

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With the scorching sun blazing overhead and the mercury soaring, it’s imperative to fine-tune your regimen to ensure optimal health and vitality throughout the summer season. Many people are eager to get in top shape, especially for their summer body. By carefully planning and focusing on nutrition, one can always achieve great results. Highlighting the importance of a personalized fitness plan for the Indian population, let’s look at some easy but effective ways to keep the body fit and mind healthy this summer:   Workout routine: Creating a workout routine from Monday to Sunday doesn’t have to be complicated. A simple split that targets different muscle groups on different days can help achieve balanced strength and endurance. Here is a workout split that you can use to get into shape in summer, especially whilst being in India: 1. Monday: Upper Body Strength – Push-ups: 3 sets of 10-12 reps – Dumbbell Shoulder Press: 3 sets of 10-12 reps – Bent-over Rows: 3 sets of 10-12 reps – Bicep Curls: 3 sets of 10-12 reps – Tricep Dips: 3 sets of 10-12 reps 2. Tuesday: Lower Body Strength – Squats: 3 sets of 10-12 reps – Lunges: 3 sets of 10-12 […]
May 04

Here’s Why You Should Workout On An Empty Stomach

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Below we discuss the many health benefits of exercising on an empty stomach. There is some evidence to suggest that working out in the morning on an empty stomach may help with weight loss. Exercising in a fasted state can potentially improve fat oxidation, as your body may more readily tap into its fat stores for energy when glycogen levels are low. Working out on an empty stomach in the morning, also known as fasted exercise, has been a topic of interest among fitness enthusiasts. While it may not be suitable for everyone, some individuals believe that it provides unique health benefits. Read on as we discuss the many health benefits of exercising on an empty stomach.   Here are some potential health benefits of exercising with an empty stomach:   1. Increased fat burning When you exercise without having eaten, your body relies on stored fat as its primary fuel source. This can potentially enhance fat burning and aid in weight loss.   2. Improved insulin sensitivity Fasted exercise can enhance insulin sensitivity, allowing your body to use insulin more effectively. This can help regulate blood sugar levels and reduce the risk of type 2 diabetes.   3. Enhanced […]
May 01

Exercise tips: 9 healthy drinks that boost stamina, help muscles recover faster

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Staying properly hydrated is crucial for optimising performance and supporting recovery during physical activity, whether you’re hitting the gym, going for a run, or engaging in any other exercise. While water is essential, there are occasions when your body requires more than just plain H2O to fuel itself effectively. So, let’s explore 9 hydrating workout drinks that not only quench your thirst but also provide vital nutrients and electrolytes to assist your fitness journey. Coconut water: Coconut water serves as a natural sports drink, delivering a refreshing and hydrating solution packed with electrolytes like potassium, sodium, and magnesium, says Delhi-based fitness trainer Raghav Goyal. With its low calorie and sugar content, coconut water is an excellent option for replenishing lost fluids during vigorous workouts, maintaining hydration levels, and supporting optimal muscle function. Watermelon juice: Watermelon juice is a delicious and hydrating choice for fitness enthusiasts, boasting a rich array of vitamins, minerals, and antioxidants. This beverage helps combat oxidative stress induced by exercise and contains citrulline, which aids in enhancing endurance and reducing post-workout muscle soreness, says Goyal. Lemon water: Lemon water provides a simple yet effective way to stay hydrated during workouts. Its vitamin C content boosts immunity, while […]
Apr 29

Exactly How to Build Muscle for Improved Performance

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You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey—though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building.   What does it mean to build muscle and what are the benefits? When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of […]
Apr 25

These are the 3 best dumbbell workouts for triceps

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These are 3 of the best dumbbell workouts for triceps to sculpt and shape strong arms We’ve found the best dumbbell workouts for triceps, and they’re sure to target your tri’s in just a few simple exercises. Whether you’re looking for the best arm workouts with dumbbells or prefer to add an accessory to your arsenal of chest day workouts, we’ve got you covered. The benefits of dumbbells are well-documented. Not only are they widely accessible and take up little room, but they also torch calories, build muscle and strength, and allow you to train unilaterally (single-sided) to isolate your chosen muscles. Even the celebs are convinced. And the research agrees. In the dumbbells vs machines debate, the International Journal of Environmental Research and Public Health found that dumbbells elicit very similar results to machines when building muscle and strength but are better for improving your coordination, also making them more functional. It’s time to grab a set of the best adjustable dumbbells and read on for these three tricep-torching dumbbell workouts for triceps.   Dumbbell workouts for triceps Each workout is a tri-set (see what we did there), which means performing three exercises back to back (similar to a […]
Apr 22

8 Workouts That Are Perfect for Winter

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With less daylight and colder temperatures, we’re craving different types of movement this time of year. Here’s what to try.   We get it. Sometimes the cold weather and dark days have all of us craving a cozy blanket and our couch — not so much the gym. But movement is important all year long (with benefits spanning nearly every facet of health), especially during the winter months if you’re feeling low in energy or your mood is glum (exercise can be a helpful antidote to the winter blues). So change up your workout routine to add some activities that are ideal for this time of year and that you look forward to. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Or use the winter elements to your advantage, says Wisconsin-based LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning trainer for the gym Dogpound. Workouts you do in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn. Walking in the snow, for […]
Apr 19

Too hot outside? Get fit with an at-home workout routine

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“It is so hot outside.” It is officially that time of the year when everyone around just can’t stop complaining about the rising heat. But does it mean your workout routine should take a backseat? Nope. The scorching summer sun may make outdoor activities like morning walks and exercise sessions challenging, but there are several indoor alternatives to keep yourself fit and active. Remember the Covid-19 lockdown that confined us all inside our homes and led to closed gyms? Yet, many fitness enthusiasts (think Milind Soman) managed to stay active with home workout routines. Summer and fitness can go hand-in-hand without you having to step out into the harsh sun. Here are some tips to build an at-home routine that you can adjust to ensure you exercise for at least 30 minutes a day, five days a week:   Climb your way to good health Ditch the elevators and take the stairs instead. “Including taking the stairs in your daily activity will be doing your health a favour,” says Dr Tushar Tayal, consultant in internal medicine at CK Birla Hospital, Gurugram. Taking the stairs is an impeccable cardio exercise that offers ample health benefits. It is good for your lungs […]
Apr 16

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 to […]
Apr 13

Exercising in your 30s: The dos and don’ts you should know

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In this series about ideal workouts for your age, we speak to fitness trainers for their top tips on keeping in shape, whichever decade of your life you’re In your 30s, you’re likely to be busier than ever with work and family. Since the metabolism starts to slow down, it is easy to feel more tired and less excited to work out. But adding physical activity to your routine at this age will have immediate benefits, such as boosting heart health, strengthening bones and improving sleep patterns. It can also help lower the risk of diseases like Alzheimer’s, diabetes and osteoporosis. New York-based personal trainer Samantha Ciaccia and celebrity fitness coach Nam-Wook Kang shared some top tips.   How metabolism changes will affect your workout routine As you approach your late 20s and early 30s, energy levels may decrease. You are likely to feel a difference in the way your body reacts to food and exercise. The metabolic rate drops two per cent per decade, so the amount of exercise required increases. As the body loses muscle and gains fat, there are fewer cells to burn efficiently, which leads to a higher rate of fat stored as compared to burned. […]
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