Feb 22

Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout

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Five moves to build muscle, no gym required If you usually work out at the gym, you’ll know that a lot of people target their upper body with staple moves like bench presses. However, that’s not the only way to strengthen your arms, chest, shoulders, and back, as this five-move dumbbell workout shows. All you need to get started is some fixed-weight dumbbells or a set of adjustable dumbbells. Adjustable weights cost more initially, but you can increase the load as you get stronger, rather than buying a new set of standard weights, which also makes them easier to store. Don’t worry if you’re new to resistance training or haven’t tried some of these exercises before. We asked personal trainer Ollie Thompson to design a short routine and guide you through each move with some useful tips to improve your form.   How to do this five-move upper-body workout Thompson has put together a routine that’ll target “all major muscle groups in the upper body: chest, back, shoulders, arms, and core. All exercises can be performed with just a pair of dumbbells.” Although you’re free to train in whatever way works best for your body, Thompson has a few suggestions. “Perform each exercise […]
Feb 19

Here’s Why People Have Trouble Following A Workout Routine & How To Combat That

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Below we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles. Working out regularly is important for good health. It not only helps boost our physical and mental health but also helps improve our mood for the day. However, many factors can lead to you missing your workouts. In this article, we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles.   10 Reasons why you may have trouble following a workout routine:   1. Lack of motivation It can be hard to stay motivated every single day. While it is okay to take a break once in a while, it is imp to power through and motivate yourself to show up daily. Find a form of exercise that you enjoy and consider setting achievable goals to keep yourself motivated.   2. Lack of time Lack of free time in the routine can cause you to deprioritise your workout routine. Prioritize your daily tasks and schedule your workouts like any other important appointment. Consider shorter, high-intensity workouts if you have limited time.   3. Lack of knowledge If you are new to […]
Feb 17

Do you ever crave to workout? Try out these ‘exercise snacks’

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The innovative concept of ‘exercise snacks’ is a promising solution for integrating fitness into our daily lives, where sitting for prolonged periods has become increasingly common. The approach breaks the intimidating notion of exercise into small, manageable segments, allowing for easy incorporation throughout the day. Coined ‘exercise snacks,’ this method draws an analogy with snacking on food, proposing short bursts of physical activity as a way to snack on exercise. It stems from the realization that long hours of inactivity negatively impact health. This concept suggests that even brief amounts of exercise can significantly improve one’s well-being, offering a ray of hope for those tethered to a sedentary existence.   The science of exercise snacks A slew of recent studies and analyses have illuminated the tangible effects ‘exercise snacks’ have on both mind and body. Research collated in Sports Medicine, reviewing 32 studies involving inactive but healthy adults, found that small, feasible instances of movement, like brief walks, motivate individuals to meet daily activity targets and bolster health outcomes. These snippets of exercise have been linked to a decreased risk of heart disease and certain cancers. Additionally, findings in the Journal of Applied Physiology revealed that short spells of moderate-intensity […]
Feb 16

3 Reasons Why You Should Never Be Cutting Short Triceps Training

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You can’t have a strong upper body without working on this muscle group. Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise variations for increased flex time. But wait, isn’t something missing? If you guessed tricep training, you would be correct. Minus standing overhead triceps variations, many triceps exercises are not performed in front of a mirror, so they are sometimes pushed aside for exercise variations where your handiwork can be admired. But your triceps—the three-headed horseshoe-shaped muscle on the back of your arm — deserve more attention. The triceps make up two-thirds of your upper arm muscle and cover the entirety of the back of your arm. That’s some prime flexing real estate, and the triceps are not all show and no go, either. It’s your triceps doing work whenever you’re pressing or doing dips. Here, we’ll dive into a little triceps anatomy and three reasons to never neglect your tricep training again during arm day.   […]
Feb 12

Tips to Help You Stay Fit in Winter

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Exercising in winter might be a tough one for some people. That’s why we’re bringing fitness expert Amin Attallah to help us keep moving in this cold weather! Staying active and working out throughout the year is a lifelong, important journey. But we can’t deny that sometimes it could be hard to follow through or stay motivated especially on cold days when all you want to do is stay warm and cozy with reruns of your favorite TV show playing for hours on end. This, naturally, puts a dent in our motivation and workout routine. Of course, what you’re feeling is normal and skipping a few days of your fitness journey isn’t a big deal. But that’s why we’re here with Amin Attallah, a HIIT athlete and fitness champ who’s been named Jordan’s fittest man for more than 6 years in a row! He’s giving us 4 helpful tips on how to work out in the winter and keep our bodies agile, active, and on the up and up, even if temperatures are way down!   #1 Focus on the mind and make the cold weather your challenge Remember that hard conditioning creates strong people. So, take the cold weather […]
Feb 09

10 best shoulder workouts for stamina and stability

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For structured body Shoulders are a crucial part of your upper body, contributing to both body structure and functionality. Whether you are looking to sculpt well defined shoulders or enhance your overall strength and posture, including effective shoulder workouts into your fitness routine is essential. Let’s get started on the path to stronger, more defined shoulders and explore the 10 best shoulder workouts that can help you achieve impressive results.   1. Overhead shoulder press The classic overhead shoulder press is a cornerstone exercise for shoulder development. It targets all three major shoulder muscles: the anterior (front), medial (middle), and posterior (rear) deltoids. Use a barbell or dumbbells to perform this exercise. Do not forget to ensure that you maintain proper form throughout.   2. Lateral raises Lateral raises are excellent for targeting the medial deltoids, creating a wider and more rounded shoulder appearance. Start with light dumbbells and gradually increase the weight as you progress. Keep your arms slightly bent, and lift the weights to shoulder level while maintaining control.   3. ​Front raises Front raises primarily work the anterior deltoids and can help improve shoulder symmetry. Use dumbbells or a barbell for this exercise. Remember to maintain a […]
Feb 06

5 nutrition tips to maximize your workouts

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Are you looking for ways to maximize your workout or training plan, but are unsure where to start? An excellent starting point is nutrition. Eating and exercise are closely connected; proper nutrition is essential for building strength and fueling activity. Try these five nutrition tips to help boost the benefits of your exercise routine.   1. Eat a balanced diet of carbs, protein and fats.   Carbohydrates Eating a variety of carbohydrate sources, such as whole grains, fruits and vegetables, is key to optimizing sports performance, especially for high-intensity and long-duration exercise programs. Consuming carbs creates energy for the central nervous system and muscles, while also supporting digestion, microbiome health and immune function. Plan to eat carbohydrates throughout the day for meals and snacks. It’s recommended that carbs make up 45%–65% of your total daily calories.   Protein Protein supports energy metabolism, immune system function and hormone production. During a workout, it helps sustain your energy level, and afterward, it’s essential for muscle recovery. Ideal protein intake is .6–.9 grams per pound of body weight per day. For example, if you weigh 150 pounds, you should be eating 90–135 grams of protein per day. For maximum benefit, spread your protein […]
Feb 04

How many times a week should you exercise and how long for?

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Keeping active is crucial for staying healthy, and considering 27 per cent of Britons aren’t exercising at least once a week, according to a 2020 YouGov survey, you might be inclined to up your activity levels. But it’s hard to know just how much exercise you should be doing to reach your fitness goals, be that weight loss or bulking up. “The type of workout you do ultimately depends on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available,” personal trainer Tom Mans explained to The Independent. Whilst there isn’t a one-size-fits-all approach, there are principles and guidelines that you can follow and apply to your training to ensure you have a balanced, effective, safe and enjoyable workout regime.   How many days a week should you train? Unless you’re a fitness enthusiast, you probably want to spend as little time in the gym as possible to achieve your health and fitness goals. But Mans says training only once or twice a week won’t give you more than a low level of fitness. “You should train at least three times a week if you want to achieve your health and […]
Feb 01

5 Must Know Tips For Muscular Symmetry For A Perfect Physique

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All sides should, and must, be created equal.   If you ask any competent bodybuilding competitor or fan, they’ll tell you that muscular symmetry ultimately rules the day in a competition. It isn’t enough to just have copious amounts of muscle mass and be completely shredded if your body does not have muscular symmetry. Judges look out for such flaws. If one side of your body appears considerably more muscular or more developed than the other, you better believe that judges are going to take notice, and as a bodybuilder this can hurt your chances. The idea of muscular symmetry has been an ideological concept for centuries now. Leonardo Da Vinci’s Vitruvian Man was a visual realization of what it means to have a symmetrical human body. Obtaining the ultimate “X” body in bodybuilding refers to a few things. The top half of the X forms a V which inherently translates to the V Taper in bodybuilding. The shoulders and arms should match in definition and muscularity tapering down to a slim waist. The bottom half of the X shape represents the lower half of the body, the quads, calves, and upper leg muscles. In order to achieve this symmetry one must […]
Jan 29

Full Plate: 7 Good Weight Plate Exercises That Bring Big Gains

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This is a series where we break down simple fitness activities you can do anywhere — and not just do them, but do them right. With these helpful tips, you can take control of your exercise process at your pace. Weight plates aren’t just for loading a barbell or decorating the rack like a souped-up Christmas tree. You can also use weight plates on their own to help you tone, tighten, bulk, and hulk. “They’re an excellent tool to help add extra weights to your fitness routine,” says NASM-certified trainer John Gardner, CEO of Kickoff, an online custom fitness platform. Well, if John (freakin’) Gardner thinks they’re excellent, who are we to argue? Here, fitness trainers break down the benefits of strength training with weight plates and share seven exercises that’ll strengthen your body solo-weight-plate style.   The benefits of training with weight plates Training with weight plates is a form of resistance/strength training, and the body benefits can’t be understated. Some of these science-backed benefits are: increased muscle mass stronger bones more resilient joints faster metabolism improved balance reduced injury risk boosted mood better disposition   7 weight plate exercises to incorporate 1. Lat raises If you’ve ever hit […]
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