Apr 02

Exercises and tips for better posture

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The term posture describes the position of a person’s body when standing, sitting, or lying down. Good posture can boost more than a person’s self-confidence. It also offers long term health benefits, such as: reduced back pain decreased risk of injury reduced stress on the muscles and joints improved circulation, digestion, respiration, and flexibility As people start improving their posture, they may gain a greater awareness of their body. A person may begin noticing when their muscles feel tense and become more attuned to misalignments in various areas. Over time, the body will learn to correct bad posture naturally.   Proper posture guides The following guidelines describe good posture when standing, sitting, and lying down: Standing Stand with your feet flat on the floor, shoulder width apart. Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides. Pull your belly button gently toward your spine. Keep your chin parallel with the floor.   Sitting at a desk or table Sit with your back straight and shoulders back. Keep your feet flat on the floor. Do not cross your legs or ankles. Rest your forearms on the table while keeping your shoulders back. Your […]
Apr 02

Trending workouts that will get you moving in 2023

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Get healthier in the new year with fun exercise formats, nifty home gadgets and easy-to-implement wellness habits.   The pandemic has resulted in several worrying health trends, particularly in terms of weight gain and sedentary lifestyle habits. According to Herbalife Nutrition’s Asia Pacific Personal Habits Survey, many respondents reported putting on excess weight. About half of these individuals gained 3kg to 5kg, while a fifth added 6kg to 10kg. The main culprit was not exercising or being less active, as reported by 61 per cent of those who gained surplus weight. The survey also found that poorer stamina or fitness levels, excess weight gain and a weaker immune system are among the most common negative consequences resulting from unhealthy lifestyle habits developed over the past two years. If you need a little push to get that exercise routine back on track and reverse the effects of a sedentary lifestyle, consider some of these fitness trends recommended by Ms Samantha Clayton, vice president of Worldwide Sports Performance and Fitness at Herbalife Nutrition.   WALK ON The simplest exercises may also be the most efficient. Walking and running – which are free, effective and can be done just about anywhere – will […]
Apr 02

What happens when you don’t eat post-workout?

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Workouts take away a lot of energy from the body, making you feel tired and hazy, sometimes. Hence, you need all the nutrition in the body to refuel it. And if you don’t eat proper meals after pumping that iron, it could lead to disastrous results. Read here to know more.   A good workout makes you feel elated. And why not? Exercise is known to boost mood and release happy hormones. But to remain happy, you need to eat and nourish the body. Skipping post-workout meals can make you feel more tired and hazy. Those who suffer from health conditions like diabetes can also get disoriented from low blood sugar. Doctors recommend eating at least 30 minutes post working out to replenish and refill the body, especially with carbs and proteins to repair the damage done to the muscles. Also, not eating can seriously hamper your body’s goals since there are no calories to burn. Here is what happens to the body when you don’t eat enough after exercising:   Breakdown of the muscle: During intense workouts, there is a lot of muscle wear-and-tear. Not consuming protein and carbohydrates can hamper the repair. Poor weight management: Many people exercise […]
Apr 02

How to Start Working Out Again When It’s Been Awhile

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If you’ve been hibernating all winter (or, let’s face it, all year), the thought of figuring out how to start working out again can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress—don’t be deterred from sweating it out. Challenges can be a good thing! There are some things to think about when you’re easing back into a workout routine whether you’ve been taking a break for the past couple of weeks, months, or even years. Barry’s Bootcamp trainer Kellie Sikorski and physical therapist Karena Wu, DPT, MS, CSCS, know what’s up when it comes to getting adjusted and avoiding injury. Here are 11 things to keep in mind as you kick-start that fitness grind.   Planning One of the first steps before you actually dive back into a workout routine is to plan out what you want your routine to look like, and how you want to get there. If it’s been awhile since you last worked out, you’ll definitely want to start small. “Doing too much too soon can overwhelm you mentally,” says Sikorski. “And a rigorous routine may eventually feel like too much to […]
Apr 02

HOW TO ACHIVE PERMANENT WEIGHT LOSS THROUGH INTERVAL WORKOUT ROUTINE

by kevin in Workouts 0 comments
By far, the best way to lose weight is through cardio workout. Of course this should be combined with some level of dieting to achieve maximum result. It wouldn’t do anyone much good stuffing on fat building foods while trying to lose weight. However, do you know that even your best cardio workout routine could be the very thing preventing you from losing weight? Have you tried out exercising vigorously in the past only to hit a kind of frustrating plateau where no matter how hard you try, you just can’t seem to lose anymore of those dreadful pounds? This might shock you, but your workout routine itself may be the very thing preventing you from losing further weight. You’re about to discover something really key when it comes to how the body works and reacts to exercise and dieting so please pay attention. Studies have shown that the way you eat determines how your body adjusts itself to storing or burning fat. The human body is essentially designed to preserve itself and so, it naturally adjusts to diet regimes in which you tend to eat less by maximizing fat storage from each meal, thereby making you store fat when […]
Apr 02

How to return to fitness training after a break

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Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Apr 01

Eight tips to help you build muscle mass

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Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these eight tips, you’ll be able to build muscle mass more efficiently and quickly. Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. We would suggest consuming an extra 250 to 500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean. In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a […]
Apr 01

The Benefits of Resistance Training for Fat Loss

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Best Way to Burn Calories & Lose Fat Many individuals struggling with their weight find themselves asking, “what is the best way to shed a few pounds?” and find themselves arriving at one of two options. Resistance Training Cardio But, is one more optimal than the other? Do you need to incorporate both options into your fitness plan in order to achieve success? To answer these questions, it’s best to first try and understand how our body burns calories.   How Our Body Burns Calories When it comes to physical activity, doing something active will always be more beneficial than spending the majority of your day in a sedative state. But physical activity does not necessarily need to be structured workouts in the gym, jogs on the treadmill, or going on a run through your neighborhood. While those are all great ways to stay active, it is not the only way that our body burns calories.   How Our Body Burns Calories Naturally In fact, our body naturally burns calories throughout the day as it breaks down food for fuel, constantly creating energy internally to keep us alive and going. You would still burn calories even if you were to […]
Apr 01

The 7 Golden Rules For Training One Must Never Break!

by admin in Workouts 0 comments tags: avoid suicide grip, golden rules, never breaking rules, rules for training, safety guidelines, squat low, training rules, weight collars, workout rules
While everyone loves to get a ripped body, one must never compromise with the safety guidelines and the rules to achieve it. there are plenty of reasons to follow the advisories but its better to get that dream body in the safest way possible. Lets take a look at the 7 training rules that you must never break. 1. Avoid the Suicide Grip The suicide grip is the point at which you seat press without your thumbs folded over the hand weight. If the free weight slips when you press, it can squash your face, neck, or ribs. 2. Point Feet Ahead Placing your feet improperly while doing the exercises can create a huge amount of stress on the knees and hips region so make sure they are pointed ahead. 3. Use Weight Collars Having weight collars on your barbell helps to improve your balance and feel for the exercise that you are doing. Apart from that, it helps any kind of major accidents that might happen with the barbell slipping. 4. Keep a Straight Back If you don’t keep your back straight then enormous and dangerous stress is put on the joints pre4snt in your lumbar spine. This automatically […]
Apr 01

How to Lose Weight With 10 Minutes of Exercise a Day

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Ten minutes is not a lot of time for exercise, so you need to make the most of every second. The best way to do this is by using techniques from high-intensity interval training (HIIT) or Tabata training. These workouts focus on pushing your muscles to the extreme for a few short minutes. These methods are proven to be effective at burning calories, which is one of the main goals for weight loss. You should only do these types of intense exercises every other day so your muscles have time to repair themselves in between sessions. Moderate-intensity cardiovascular exercise, such as brisk walking, jogging or cycling, can be done for 10 minutes on alternate days. High-Intensity Interval Training Begin with a two-minute brisk walk or slow jog to warm up your muscles. Do a high-intensity interval for one minute straight. This means you go as fast and as hard as you can doing the exercise of your choice. Possible exercises to choose from include sprinting, cycling on a standard or stationary bike, pedaling an elliptical machine or running up and down stairs. On a scale of 1 to 10 in workout intensity, where 10 is giving it your full effort, […]
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