Jul 19

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 […]
Jul 16

5 ways to stay safe while running or working out in extreme heat

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Follow these top tips for a healthy and enjoyable summer workout routine   As the scorching Spanish summer sets in, many of us are keen to continue pursuing our fitness goals, whether that’s running, cycling, or simply taking the dog for a turn around the park. However, it’s important to recognise that working out in extreme heat comes with its own set of challenges. So, how can we stay active while also staying safe? Here are a few essential tips for a healthy and enjoyable summer workout routine:   1. Embrace the early bird mentality One of the simplest yet most effective strategies is to pay attention to the weather forecast and choose your workout times wisely. Opt for early mornings or late evenings when the heat is more bearable. This way, you can still enjoy your workout routine without the scorching midday sun beating down on you.   2. Acclimatise your body It’s important to give your body time to adjust to the rising temperatures. Gradually increase the intensity of your workouts, allowing your body to acclimatise to the heat. Start with lower-intensity exercises and, as you feel more comfortable, ramp up the pace. This approach helps prevent heat-related […]
Jul 13

5 exercises that can help if your back and shoulders are cramped from computer use

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If your workday is being hampered by aches and pains all over, adding these moves to your workout routine can help   If you’re finding yourself struggling with a sharp pain across your shoulders, down your back or through your arms, you can blame the constant hunching-over your computer and phone. “Sitting for prolonged periods while you work from home with your shoulders forward and your chest muscles compressed can cause an over-stretched upper back. This has caused a bad posture endemic in the midst of the pandemic,” confirms Bhavna Harchandrai, a Mumbai-based fitness expert. “This often leads to knots in your neck, headaches, neck pain, shoulder impingement, numbness of the arm and upper back muscle soreness.” Stretching increases blood flow to the muscles to relieve stiffness, which lengthens the muscles and improves flexibility, reducing a risk of injury and allowing for a greater range of motion. But strengthening the muscles in the first place can help prevent the pain. A strong upper body also improves posture, so you’re less likely to slouch if you’ve built up your form and strength. “You’ll want to try exercises that will stretch out the chest and anterior deltoids, strengthen the upper back and […]
Jul 05

Follow These Tips For An Easy Workout Routine This Summer

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In this article, we share a list of workout tips to make exercising easy during summer.   Working out is essential for maintaining overall health, improving cardiovascular fitness, enhancing muscle strength, and boosting mental well-being. However, working out in the summer can be challenging due to higher temperatures and increased risk of dehydration and heat-related illnesses. These conditions can make it difficult to stay motivated and maintain consistent exercise routines. Fortunately, incorporating certain strategies can help mitigate these challenges. These tips help maintain comfort and safety, ensuring you can stay active and achieve your fitness goals even during the hottest months. Read on as we share a list of workout tips to make exercising easy during summer.   Tips for an easy workout routine this summer:   1. Hydrate consistently Staying hydrated is crucial, especially in the summer heat, to prevent dehydration and maintain performance. Drink water regularly throughout the day. Aim for at least 8-10 glasses of water, and increase intake based on your activity level and heat exposure. Use a water bottle with time markers to ensure consistent hydration.   2. Exercise early or late Temperatures are cooler in the early morning or late evening, reducing the risk […]
Jul 02

Working out twice a day? Essential tips to keep in mind

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When you workout twice a day, the impact is greater and the results are better when compared to that of people working out once everyday. However, working out twice a day can be challenging and you need to be cautious so that you don’t hurt yourself.   It is important that you remain healthy and fit and for that, it is extremely important that you exercise regularly. Maintaining a healthy body weight is important as it helps to keep all types of diseases and health conditions at bay. Not exercising regularly or eating an unhealthy diet, both of these can increase the risk of you developing chronic health conditions and diseases. To keep all of these at bay, people workout regularly and some of them workout even twice a day. When you workout twice a day, the impact is greater and the results are better when compared to that of people working out once everyday. However, working out twice a day can be challenging and you need to be cautious so that you don’t hurt yourself. Here are some essential tips that you should keep in mind when you’re working out twice daily.   When you workout twice, make sure […]
Jun 29

Cool tips for a summer workout

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The sweltering summer heat is a good excuse to skip exercise and once again gain those extra kilos that you lost with so much effort and work out. However with a few tips and precautions, summer can be a good time to workout as well. Following some expert advise, dehydration and heat related illness can be avoided, and exercising can be fun even when the mercury is rising. Experts suggest that the best time to workout in the summer is early morning or evening, when temperature is lower. A German study has shown that a pre exercise cooldown works wonders in the summer and hopping into the shower before working out may not be a bad idea after all. Dressing correctly is another important step. Wearing loose clothing is always a good idea and sweat absorbent materials should be used. If working out in the open, shaded areas should be chosen. If your usual running route leaves you boiling in the sun, it is time to pick up a new route for those early morning jog. It is also a good idea to walk, run or cycle on dirt or gravel paths since asphalt and concrete radiate heat and reflect […]
Jun 26

Here’s What a Perfectly Balanced Weekly Workout Schedule Looks Like

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Follow this expert-backed workout routine to give your results a major boost. With benefits such as better quality sleep, a boost in brainpower, and increased levels of happiness, exercise is such an important part of your daily schedule. Sometimes, the fact that you’re getting up and out is a win in itself. But what you include in your workout routine matters, too. Science and experts agree: There are loads of benefits to diversifying your workout schedule, including avoiding injury. Choosing which days to do upper or lower body workouts, as well as low or high intensity, can be the key. “Variety is the spice of fitness,” says Adam Rosante, celebrity strength and nutrition coach. “One of the surest ways to hit a plateau is to do the same workout over and over.” While it’s not for everyone, you can work out every single day if you want to forgo a rest day — as long as you do so strategically. This means caring for your body as you go and not overdoing it. “You can do cardio or strength training seven days a week if you want to,” says Dennis Cardone, D.O., chief of primary care sports medicine at NYU […]
Jun 23

Try these workouts that’ll help you lose arm fat

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You can practice arm workouts that’ll help to lose the fat and some of these can be performed at home without any equipment. These exercises won’t just benefit your arms, but some of these can also help build your core.   Arm workouts form an important part of one’s workout routine and it is important that you perform these workouts as well. This helps to build muscles around your biceps and triceps and along with that, it also helps prevent flabby arms. Flabby can be uncomfortable for a lot of people and therefore, it is important to lose that fat. You can practice arm workouts that’ll help to lose the fat and some of these can be performed at home without any equipment. These exercises won’t just benefit your arms, but some of these can also help build your core. Along with workouts, it is also important that you follow a diet that can help in reducing your arm fats. Here, take a look at some of the arm workouts that can help you lose fat.   Inclined push-ups: For this exercise, start by standing 1-2 feet away from the wall and then place your arms on the wall. Your […]
Jun 20

Should You Work Out if You’re Fasting?

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If you’re one of many people who occasionally abstain from eating for religious or health reasons, you’ll need to adjust your workout schedule, too, experts say.   Exercise is an essential component of a healthy lifestyle. Regular physical activity may help you control your weight, reduce your risk of heart disease and diabetes, and strengthen muscles and bones, per MedlinePlus. Sometimes, however, you may want to approach exercise with caution. Abstaining from food and drink for a set time — a practice known as fasting — is one of those instances.   Is It Safe to Work Out if You’re Fasting? For the most part, it’s okay to work out if you’re fasting, “especially if you’re already generally healthy,” says William Dixon, MD, an emergency medicine physician and a clinical assistant professor at Stanford University in California. Certain populations should be careful, though. People with coronary artery disease (a condition in which the arteries struggle to deliver blood, oxygen, and nutrients to the heart), as well as those taking medication for hypertension (high blood pressure) and diabetes are the primary groups who need to be cautious. “Someone who has coronary artery disease should be careful with exercising in general, especially exercising […]
Jun 17

When It’s Okay to Work the Same Muscles Back to Back

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Can you squat one day and then cycle the next, or should you skip legs altogether? Here, the expert verdict.   There are pros and cons to working out two days in a row. You may know it’s not best to bench on back-to-back days, but how bad is it really to squat then cycle, or HIIT it hard every day? If you’re not doing the same workout every day, is it fine to work the same muscles a couple of days in a row? Generally speaking, yes, it’s fine to work out the same muscles on back-to-back days — as long as you’re not going to failure on either of those days, says Lindsay Ogden, a certified personal trainer and nutrition coach at Life Time Athletic in Chanhassen, Minnesota. By “going to failure,” she means getting to a point where you literally can’t execute the move because your muscles are so tired. While this most commonly happens when you’re strength training (you know the “I can’t even do one more rep” feeling), your legs probably feel the same type of way after a weekly long run or an especially brutal HIIT class. And, actually, there are some perks to […]
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