Nov 20

6 Easy Strength Training Exercises You Can Do At Home This Winter

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There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements. Here are some of them. Temperatures have been dipping, and the air quality index (AQI) remains in the “severe” category in Delhi-NCR. Both of these factors have pushed people to stay at home, preventing them from performing outdoor exercises or physical activities. However, it is important to stay physically active, even when you’re at home. While you might not have any gym equipment at home, you can still perform some exercises that help you stay active and burn calories. These could be strength training exercises, cardio workouts, or high-intensity interval training. You can choose your exercises depending upon your needs. There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements.   Strength Training Exercises To Do At Home Here, take a look at some easy strength training exercises that you can do at home this winter.   Push-Ups Push-ups are an upper body exercise that helps to strengthen the chest, shoulders, triceps and core. You can start in […]
Nov 17

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
Nov 14

Try the upright row to get strong shoulders

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Upright row can help you get strong shoulders. However, when not done correctly, it can cause injuries. Here’s how to do the strength training exercise safely. Looking for an upper body workout routine? Try the upright row. This exercise works various muscle groups, including the shoulders, arms, and upper back. You can use equipment like dumbbell or kettlebell to do this strength training exercise. It can be a great addition to your fitness routine, especially if you want to make your shoulders stronger and improve posture. But you need to follow the right techniques to make sure you don’t get injured. Focus on controlled and coordinated movements while doing this exercise to enhance optimal muscle strengthening, and reducing the risk of injury.   What is the upright row? It is an effective exercise for building and strengthening the shoulder muscles. It is one of the most common exercises performed to strengthen shoulder muscles (deltoids), and upper back muscle (trapezius), according to research published in the Strength & Conditioning Journal in 2011. The entire shoulder’s muscles are engaged during this kind of exercise. “These muscles include the anterior and medial deltoids (shoulder muscles) and also upper trapezius and rhomboid (upper back), […]
Nov 11

How to build a consistent workout routine even if you’re lazy

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You don’t have to be a morning person, a fitness junkie, or a green-smoothie enthusiast to get moving. You just need the right mindset and some small, doable strategies that help you build momentum — one day at a time. If your fitness routine has been more “off” than “on” lately, you’re definitely not alone. Between winter festivities, pollution season, indulgent weddings, and cozy vacations, most of us have found ourselves choosing Netflix over the treadmill. But as the post-holiday haze settles and work-life rhythms start to normalize, it’s the perfect time to bring some structure and motivation into back into your fitness routine.   1. Start small, but start today The biggest mistake most people make is waiting for the “perfect time” to start — a Monday, a new month, or after the next big event. The perfect time doesn’t exist. What works better is starting small. Even 10 minutes of stretching, walking, or home workouts can make a difference. It’s about creating the habit first and building intensity later. Think of it as a “five-minute rule”: if you don’t feel like exercising, just commit to moving your body for five minutes.   2. Build accountability through community Working […]
Nov 08

Protein shake vs natural protein: Which works best post-workout?

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After intense workouts, protein is essential for muscle repair and recovery. Combining protein shakes with natural foods offers the best balance for fitness enthusiasts.   After an intense workout, your body craves one thing: protein. It’s the nutrient that helps repair torn muscle fibres, boosts recovery, and builds lean strength. But the big question is: Should you reach for a protein shake or stick to natural protein sources like eggs, paneer, lentils, or chicken? Let’s break it down.   THE QUICK FIX: PROTEIN SHAKES Protein shakes, especially whey or plant-based ones, are the go-to for many gym-goers. Why? Fast Absorption: They deliver protein to muscles within minutes, making them perfect right after a workout. Convenient: No cooking, no mess, just mix and sip. Accurate Portioning: You can track your intake easily, which helps if you’re monitoring macros.   However, not all shakes are created equal. Some contain added sugars, artificial flavours, and preservatives that can undo your progress. Over-reliance can also make you miss out on other nutrients whole foods offer.   THE WHOLESOME ALTERNATIVE: NATURAL PROTEIN SOURCES Think boiled eggs, Greek yogurt, sprouts, tofu, lentils, all rich in amino acids and nutrients. Balanced Nutrition: They come with vitamins, minerals, […]
Nov 05

Try These 7 Beginner-Friendly Workouts to Kickstart Your Fitness Journey

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Looking to improve your health and fitness but not sure where to start? Try these beginner-friendly exercises to kickstart your workout routine. Regular exercise is essential for both your physical and mental health, but it can be tough to get started and stay consistent. The fear that you’re doing the wrong workouts or that you might not be doing them the right way can make starting your workout journey feel overwhelming. Many people take to sites like Reddit, looking for guidance on building a routine or finding beginner-friendly workouts, but navigating through all of the conflicting advice on forums and social media can be challenging. That’s why we went straight to the experts. We consulted with knowledgable fitness professional and narrowed down the top exercises you should do if you’re brand new to exercising and want to get a workout routine going. The best part is that many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much too soon. Aaron Guyett, director of education for fitness program and equipment hub at Living.Fit, […]
Nov 02

14 pre-workout breakfast ideas to help you fuel up fast

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Finding a pre-workout breakfast that ticks all the boxes—convenient, energizing, and not overly filling—is no easy feat. The ideal early bird meal will be something that gives you the fuel you need to kick butt during your early session, doesn’t take long to make, and accounts for the fact that you might have a limited appetite—if any. For some people, “eating very early in the morning can be particularly jarring,” San Francisco–based dietitian Edwina Clark, M.S., R.D., certified specialist in sports dietetics, tells SELF. Luckily, it’s generally okay to skip eating beforehand if that’s your preference, as Steve Ball, Ph.D., associate professor of nutrition and exercise physiology at the University of Missouri, has previously told SELF. The research on how exercising in a fasting state affects performance is conflicting, as SELF has reported, but some people do find they feel better working out without food in their stomach. For the rest of us who are up to eat something first thing in the a.m.—whether you just want a little something or are decently hungry—you’ve got lots of options.   What you want from a pre-workout breakfast The number one thing you’re looking for is carbs, which provide a quick hit […]
Oct 31

The 3-3-3 workout rule is trending — here’s what you need to know

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We take a look at the popular 3-3-3 gym split. The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure. The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery. Here’s everything you need to get started yourself.   What is the 3-3-3 rule in the gym? As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom. Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes […]
Oct 28

Why the Full-Body Workout Reigns Supreme

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Your typical week is filled never-emptying inbox, family commitments, and other pressing responsibilities. That makes it hard to get a workout in. So, when you do finally find a moment to make it to the gym, how do you make the most of the trip? The answer, my friend, is a full-body workout. Below, experts explain their health benefits and share some go-to full-body exercises to get you started.   Why full-body workouts are so great Full-body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” Vero Vegas, a trainer with TRX, says. Vegas says that in her experience, full-body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she says. They’re good for your brain too—and not just because you have to dedicate less brain power to planning your workouts. “People don’t realize that full-body workouts can improve how efficiently your brain communicates with your […]
Oct 24

You Can Lose Weight and Build Muscle With This One Zero-Cardio Workout

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Jumping on a treadmill isn’t the only exercise that can help you lose weight and gain strength. While hopping on a treadmill or taking a run around your neighborhood for some cardio has many health benefits, it isn’t the only form of exercise that can give your body a boost. For losing weight, improving your muscle tone and supporting your metabolism to burn calories, you should be aware of all that strength training can offer — especially when done right. To discover just how beneficial strength training can be, we spoke with fitness experts to get their thoughts and tips.   Which is best: Cardio or strength training? There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked,” he says. As a result, you get more results for […]
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