Oct 18

This Is How Long It Takes to Build Muscle, According to Trainers

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Plus, expert-approved tips and exercises to maximize your gains. Building muscle after 50 is essential for feeling strong and healthy. While you’re perfecting your strength training routine and making sure to eat enough protein, you might wonder: How long does it take to build muscle? “Building and maintaining muscle isn’t just about looking toned or being able to crush a sprint on the bike; it’s about long-term health, vitality, and resilience. Muscle is metabolically active tissue, which means it helps regulate blood sugar, supports joint health, boosts metabolism, and protects against falls and fractures as we age,” explains Dotsie Bausch, C.P.T., sports nutritionist, Olympian, and founder of Switch4Good. “For women especially, building muscle is crucial as we naturally lose it faster over time. I like to say that muscle is your fountain of youth, and the great news is, we can build it at any age.” So, how long does it take to build one pound of muscle—and how can you maximize your body’s muscle-building abilities? Below, experts explain everything you need to know about the science of getting stronger and the best advice for making it happen.   How do muscles grow? When you train your muscles (either by […]
Oct 15

What Is the 30/30/30 Morning Routine?

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The 30/30/30 morning routine is a science-backed weight loss method. It involves eating 30 grams (g) of protein within the first 30 minutes of waking up and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book “The 4-Hour Body,” but was made popular by biologist Gary Brecka on TikTok. Brecka claimed it can help you lose weight and get control over your blood sugar and insulin levels.   How Does the 30/30/30 Method Work? With the 30/30/30 method, you consume 30 g of protein within the first 30 minutes of being awake. Carbohydrates and fats can be included, too, but the most important part is making sure your breakfast has about 30 g of protein. The next step is getting in 30 minutes of exercise. It is recommended that you do steady-state cardiovascular exercise. This means low-intensity cardio exercises that get your heart rate up a little, but not too much, like walking or leisure bike riding. The goal is to keep your heart rate at, or below, 135 beats per minute (bpm). A good rule of thumb is if you can carry on a conversation while jogging or biking, […]
Oct 12

How To Build Muscle: 6 No-Equipment Moves That Really Work

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You must have heard that exercise can help you live a healthier and longer life. But when you think about workouts or exercise and how to build muscle, you may think of going for a run or hitting the gym. Many people worry about losing strength, sagging posture, or struggling with daily tasks, but the truth is that you can still stay strong, build muscle, and maintain mobility without ever stepping into a gym. In fact, simple bodyweight exercises done right can outperform many gym routines when it comes to real, usable strength–and they also fit into a busy Indian lifestyle. Whether you live in a small apartment, travel often, or find gym memberships expensive or inconvenient, this blog will show you 6 good no-equipment moves and how to include them smartly in your routine. If you stay consistent, focus on the form, and combine them with healthy food and recovery, you will see changes.   Why Bodyweight Training Is Needed? According to a study, adults begin to lose 3-8% of muscle mass every decade after the age of 30 [1], due to a condition known as sarcopenia. After 60, this decline accelerates, leading to weakness, slower metabolism, and poor […]
Oct 08

4 popular food combinations one should avoid and why

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Toxic food combos to avoid From breakfast to dinner, we often combine different varieties of foods to please the taste buds. Some combinations are inseparable and have now become a part of daily meals. For instance, enjoying evening chai with pakoda or any other fried food seems like a comforting space, and kids often love to chill over pizza and cold drink on weekends to unwind all the academic pressure. But, are these combos really healthy? According to Shweta Shah, a celebrity nutritionist may of these popular modern combos are unhealthy and kill your Agni (digestive fire). These incompatible food combos look tasty but these everyday pairings create bloating, gas, fatigue & toxin (Ama) overload in the body. To eat mindfully and heal naturally she suggests to avoid these combos. Take a look.   Pizza + Cold Drink According to Shweta, it is a combination of heavy carbohydrates, cheese, and fizzy drink, which may lead to Agni crash, bloating, gas, sluggishness, and toxin overload. Hence, it is suggested to be avoided.   Honey + Hot Water We often tend to have this combination on an empty stomach. But, according to Shweta’s post, when honey is mixed with hot water (above […]
Oct 06

Add These 8 Trainer-Approved Exercises to Your Routine Immediately

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Start your fitness journey with these simple and effective exercises. Getting started with strength training can feel like a lot, especially with all the different exercises and conflicting advice out there. So, to make things simple, we went straight to the people who know best: certified personal trainers and coaches. We had them narrow down the best exercises for building strength and endurance. The best part? Every single exercise they chose can be easily adjusted to fit your current fitness level, so you can jump in no matter where you’re starting from.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the […]
Oct 03

A 10-Minute Barre Workout You Can Do at Home

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All you need for this full-body strength routine is a chair and a mat. Over the last two decades, barre workouts have exploded from a niche boutique offering to a fixture of the fitness scene — taught at hundreds of specialized studios, gyms and Y.M.C.A.s — as word has spread about their power to build strength, balance and flexibility using mostly your own body weight. Barre workouts were first created by a German ballerina in 1959. They train every major muscle group through a series of exercises that involve small movements, with the goal of isolating and stressing your muscles to the point of fatigue. “Every muscle has to show up, all your ancillary muscles and your larger muscle groups,” said Tanya Becker, a longtime barre instructor and co-founder of the franchise Physique 57. To effectively engage all of these muscles, many barre exercises involve several incremental steps. Barre also has a reputation for being deceptively hard — all those tiny movements can add up to a rigorous workout. (Many barre instructors encourage their students to strive for a “shake” with each exercise: the point when the muscle is so fatigued that it begins to quiver.) But you can tailor […]
Sep 30

How To Do 12-3-30 for Beginners

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The 12-3-30 workout for beginners includes modifications that allow you to work up the treadmill workout created by fitness influencer Lauren Giraldo. The original incline treadmill workout is simple: Set your treadmill at 12% incline, at 3 miles per hour (mph), for 30 minutes. This workout may exclude beginners who might not be able to work at this intensity yet and who’ll need to make adjustments.   Benefits of Steady State, Inclined Walking There is no scientific reasoning behind the specific numbers of 12-3-30. There is, however, an importance to the type of cardio that is being performed. “With the 12-3-30 layout, because the speed stays the same the whole time, it is considered a form of steady-state cardio,” Mara Magistad, NASM-CPT, a certified personal trainer and nutrition coach, told Health. Steady-state cardio can also offer the following benefits: Aerobic capacity and muscle endurance improvements Beginner-friendliness for consistent workouts Ease of recovery from intense workout sessions Weight loss in terms of fat loss   The 12-3-30 workout is not a program that works entirely on its own, but it is a great way to supplement your strength training programming, Lesley Bell, CPT, CES, PES, told Health. Weekly physical activity recommendations […]
Sep 27

Yes, Leg Day Sucks But These Exercises Might Make It A Little More Bearable

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Keep reading as we discuss why leg days “suck” and what exercises might change your mind.   “Leg day” is a popularly known gym lingo for workouts that target your lower body. This often includes quads, hamstrings, glutes, calves and the supporting hip/core muscles. For strength trainers it usually means heavy, compound movements like squats, deadlifts, lunges plus accessory work to build power, stability and everyday function. What makes leg day different from, say, an arm day is that your legs contain the body’s largest muscle groups so the work is heavier, more systemic and more metabolically demanding. Let’s understand why leg days “suck” and what exercises might change your mind.   So why does leg day “suck” for so many people?   1. It’s painful Eccentric loading and unfamiliar intensity commonly cause delayed-onset muscle soreness (DOMS), which peaks 24–72 hours after heavy lower-body work and can limit mobility.   2. It’s hard work Legs can lift far more weight than arms, so energy demands, cardiovascular strain and perceived exertion are higher. That intensity is fatiguing and psychologically aversive for many.   3. Recovery takes time Heavy leg sessions damage muscle tissue (on purpose) and require more careful nutrition, sleep […]
Sep 24

Workout is not over until you refuel: Science reveals post-exercise ‘golden window’ that boosts recovery and muscle growth

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Post-workout nutrition is crucial for recovery, not just for elite athletes. A 2025 Sports Medicine review highlights the “golden window” after exercise, when the body restores energy, repairs muscles, and prepares for the next session. Consuming 1–1.2 g/kg carbs and 20–40 g protein soon after exercise boosts glycogen replenishment and muscle repair. Proper hydration and selective supplements further enhance recovery, making refueling essential for performance, endurance, and long-term gains. If you think the work ends when you drop the dumbbell or step off the treadmill, science has news for you. According to a comprehensive review in Sports Medicine (2025), the minutes and hours after exercise are a “golden window” for the body to restore energy, repair muscle fibers, and prepare for the next challenge. The right post-workout nutrition is not just a ritual for elite athletes; it’s a biological necessity for anyone seeking strength, endurance, or recovery.   Carbs: The Fuel Your Muscles Crave During intense exercise, glycogen—the stored carbohydrate in your muscles and liver—gets depleted. Researchers led by Alireza Naderi and colleagues emphasize that replenishing these stores quickly is critical. Their review found that consuming 1–1.2 grams of carbohydrate per kilogram of body weight every hour for the first […]
Sep 21

10 minute workouts for busy people

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Here are some ten minute workout routines you can follow if you are a busy person juggling between work and relaxation. No time for the gym? These quick routines can keep you fit anywhere, anytime. Core Blast: Plank, side planks, Russian twists, and bicycle crunches, a full ab workout in under 10 minutes. Desk Stretch and Strength Routine: Chair squats, seated leg raises, and tricep dips on your chair, perfect for office breaks. HIIT Circuit: Do 30 sec bursts of squats, push ups, jumping jacks, and mountain climbers with 15-sec rests, repeat twice. Jump Rope Workouts: A 10 minute jump rope session can burn up to 100 calories and improve coordination & heart health. Tabata Training: 20 seconds of intense exercise and 10 seconds rest, repeated 8 times, tabata training is super effective for fat burn. Yoga: Sun salutations or a short vinyasa flow, improves flexibility, calms the mind, and energizes the body.
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