Jul 29

5 Effective Tips To Reverse Weight Gain While Exercising

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Embarking on a fitness journey with dedication and effort, only to find the scale tipping in the wrong direction, can be a disheartening experience. Yet, weight gain despite regular exercise is a common struggle faced by many individuals striving to shed those extra pounds. The quest for sustainable weight loss goes beyond simply hitting the gym; it involves understanding the underlying factors that might hinder progress and adopting a holistic approach to wellness. In this article, we explore some major reasons why weight gain may persist despite a consistent exercise routine and offer valuable tips to achieve sustainable weight loss. By addressing these contributing factors and adopting healthier lifestyle practises, you can inch closer to your fitness goals with confidence and embark on a journey towards a happier, healthier you.   The Reasons For Weight Gain Even After Exercising   Eating More After Exercising: One common mistake that individuals make after a workout is overcompensating for the calories burned during exercise by consuming more food than necessary. Exercise can increase appetite, and the perception of having “earned” indulgent treats or larger portions can lead to overeating. This excess calorie intake can easily surpass the calories burned during the workout, leading […]
Jul 26

These 4 Mistakes May Be Halting Your Back Gains When It Comes to Rows

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Build your back better, stronger, and safer with these quick row fixes.   If you’ve been around the lifting game for a while, you have heard the term, “you need to row to grow.” Rowing, whether a vertical or horizontal pull, helps build a thick upper back, giving you that much-desired wingspan. But vanity is not all the back is good for because a strong and muscular back plays a vital role in and out of the gym. These roles include: Keeping a neutral spine during the squat and deadlift. Preventing excessive leaning forward during squats. Supporting a better pressing path during the barbell bench press for better technique. Reducing the incidence and severity of concussions. Supporting good posture.   Regularly adding some variation of rows to your routine will help you look better and perform better, leading to happy and healthier shoulders. Oh yeah, rows also work your biceps hard and heavy.   Why Rows Can Be Tricky Regardless of the rowing variation or tool, rows should form the foundation of your strength training routine.  But many rowing movements can be tricky to nail down because all the action happens behind your back. Maybe that’s why some exclusively train […]
Jul 23

Should You Do Cardio Before or After Lifting Weights? Trainers Explain

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Fitness pros break down the age-old dilemma.   Any well-rounded fitness plan utilizes both cardio and strength training. But knowing if you should do cardio before or after weights can be confusing. Experts say there is a way to maximize the benefits of both cardio workouts and weight training while staying safe and meeting your goals—and that there are pros and cons to the fitness order you choose. Ahead, trainers explain the most efficient order to work out.   Should you do cardio before or after weights? The short answer is: It depends on your goals. When it comes to fitness, we usually work toward strength (or muscle size) and endurance (or cardiovascular health). It helps to understand which of these goals is your priority before determining whether you should be doing cardio or weights first. “Using the holistic view of exercise, the choice to do cardio or weightlifting first depends on the goals and attitude or mindset of the individual,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. These goals usually come down to building strength or building endurance. “You should prioritize and give more time and energy to whichever type of training […]
Jul 22

When exercising at home beats going to the gym

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What you need to know: Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home.   In today’s world where almost every task is accomplished with the help of machines, fitness is slowly becoming synonymous with gym equipment. When many think of exercising, they are more likely to imagine lifting weights and using other gym equipment. It is easy to think that gym equipment is a requirement for fitness, with many probably putting off exercise simply because they cannot afford gym equipment or gym subscription, find the right gym or live too far away from the gym of their choice. Nothing could be farther from the truth. Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home. Below are the benefits of working from home with no gym equipment.   Convenient and affordable When you exercise from home, you save the hefty amounts you would have spent on gym subscription but more importantly, the millions you would spend fitting your home with gym equipment. It is also affordable because you do not have to burn fuel driving to […]
Jul 21

Flye to Greater Gains By Eliminating These 4 Dumbbell Chest Flye Mistakes

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When done right, flyes can be a great chest-building exercise.   The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest just as long as you keep away from some of the common dumbbell chest flye mistakes. Many lifters can’t “feel” their chest working with some press variations, and the dumbbell chest flye solves this problem. When performed with good form, the dumbbell chest fly will encourage an excellent mind-muscle connection for better gains. But a one of the most common dumbbell chest flye mistakes is that some think more is better and let ego get in the way of their gains. Here we’ll briefly explain how to do the dumbbell chest flye and four common chest flye mistakes that’s stopping you from getting a massive chest pump.   How to Do The Dumbbell Chest Flye Lie face up on a flat bench with dumbbells held with a neutral grip near your chest. Press the weights […]
Jul 17

The Back Extension Works Best when You Stop Making These 4 Mistakes

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It’s not a flashy move, but back extensions are critical for strength and stability,   There’s a movement term that Tim Anderson of Original Strength came up with: good, better, and best. Even when a movement is performed poorly, it is still “good” because all movement beats sitting on the couch. But the amount of times I’ve seen lifters make back extension mistakes throughout the years puts Tim’s ethos to the test. The back extension exercise, when performed correctly, targets the lower back, glute, and hamstring muscles through a large range of motion, allowing for greater strength and hypertrophy. And It’s a highly versatile exercise that can be loaded in several ways for added size and strength. The trouble is this exercise is either neglected for far more TikTok-worthy exercises or just rushed through sloppily. Correct form works “best” with the back extension. Here we’ll learn how to do this awesome exercise, what is needed, and some common back extension mistakes stopping you from getting the best out of it.   How To Do The Bodyweight Back Extension Secure your feet on the back-extension machine with your hips above the padding. Cross your arms over your chest. Then keep your […]
Jul 14

Are you doing your ab workout properly? Tips to get a flat belly

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If you want to get rid of belly fat and want sculpted abs, incorporate these exercises into your workout routine. Plus, learn how to perform them correctly to maximise the impact and achieve your fitness goals.   Who doesn’t want chiseled abs and a sculpted waistline? The quest for the perfect midsection is an endless battle most of us long for. If you have been looking at every person with abs with envious eyes, it is time for you to get them too. You need to combine exercise and the right diet, but most importantly have determination, discipline and know how to get a flat belly the right way. So, let’s get started on the journey to shape your waist! Certified fitness coach and nutrition coach Tanvi Parikh recently took to her Instagram to share 4 of the best exercises to shape your waist and how do it properly. View this post on Instagram A post shared by Tanvi Parikh | Fitness, Mindset & Nutrition (@iwillgetlean) Ab workout: 4 exercises to get a flat belly Whether you are a beginner or a fitness enthusiast, these exercises are perfect for you if you want a defined waistline.   1. Mountain Climber […]
Jul 11

Squeeze More Gains From Your Chest With The Dumbbell Squeeze Press

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This dumbbell variation will be sure to blast your pecs in a unique manner.   The dumbbell squeeze press goes by a few names, like the hex or champagne press, but they all mean the same thing—more gains for your chest. Part dumbbell chest press and the part dumbbell flye, the squeeze press creates muscular tension from the get-go for juicy muscle-building gains. Lifting heavier weights for more reps and sets is the key to progressive overload and more muscle and strength. But sometimes, this is not possible because you have plateaued or are working around an injury. If one or the other or both is the issue creating muscular tension in different ways helps you stay on the gain train. This is where the dumbbell squeeze press comes in. By creating tension by pressing the dumbbells together before you press, you create a flood of muscular tension in your chest by making a lighter weight feel heavy.   What is the Dumbbell Squeeze Press? The dumbbell squeeze press is a dumbbell bench press variation in which you take a pair of hex dumbbells, press them together lightly, and perform a bench press. This bench press variation is part close […]
Jul 08

Build Strong Arms and Shoulders With These 9 Exercises

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A strong, well-defined pair of arms and shoulders is a visual hallmark of a fit and healthy body. Building those muscles not only helps improve your overall strength but also boosts your confidence. Here are nine exercises that you can incorporate into your workout routine to sculpt and boost the strength in your arms and shoulders.   1. Push-ups Push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. It benefits overall upper body development. How to perform: Start with your hands shoulder-width apart on the ground. Keep your core engaged while lowering your body to the floor by bending your elbows. Push back up to the starting position.   2. Bicep curls Bicep curls target, unsurprisingly, your biceps as well as engaging forearm muscles. How to perform: Stand with feet shoulder-width apart holding a dumbbell in each hand. Curl the dumbbells towards your shoulders, keeping elbows stationary at your side, then lower them back down.   3. Tricep dips Tricep dips target the muscles on the back of your upper arm. How to perform: Place hands behind you on a bench or sturdy support with fingers facing forward. Lower yourself down towards the ground by bending your […]
Jul 05

Exercise tips: 7 science-backed benefits of strength training

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Benefits of lifting weights: Strength training is a fundamental part of most exercise routines, but not just because it helps you lose weight or build muscle. It also has a plethora of lesser known physical and mental benefits. The world knows that if there’s one type of exercise that could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight — all at the same time — it has to be strength training. But did you know regular strength training has some even less obvious advantages as well, including a host of mental health benefits like reversing the process of ageing and reducing symptoms of anxiety and depression? More popularly known as weight lifting or resistance training, strength training is a group of physical activities designed to improve muscular fitness by focussing on a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight. Read on to learn what fitness experts and studies have to say about the top benefits of strength training.   1. Makes muscles and bones stronger Strength training can lead to significant muscle growth when combined with a proper diet, experts suggest. […]
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