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Getting ripped or big—or both—aren’t exclusively the goals of fully-grown men. But teens and even younger 20-somethings aren’t yet grown men (sorry), so your training has to be a little different, too. Mostly in good ways, though; younger bodies respond better than older ones—all those raging hormones are good for something! With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our Kids’ Success) Fitness program developer and an ACE-certified personal trainer and owner of Lotus Fitness in Washington DC. And while of course you want to look good, training has other awesome benefits, including increasing strength, improving sports performance, and even preventing injury, she says. But a lot of teens (like a lot of adults) don’t know where to start, even if they’ve spent a little time around a weight room. “When it comes to programming, we talk about training age, not just chronological age,” says Jim Kielbaso, MS, CSCS, International Youth Fitness Association expert and owner of Detroit-area Total Performance Training Center. “In general, teenagers are beginner lifters simply because they haven’t lifted weights long enough to really get great at […]
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As the expression goes, hindsight is 20/20. Think back to most major accomplishments in your life and ask yourself, if you knew at the beginning what you knew when you reached your goal – how would that have changed your journey? For most of us, it would have meant a less bumpy road, right? And with that in mind, we present you with Elevate Fitness’s gym tips for beginners. Tip #1: Remember that Rome wasn’t built in a day. It’s going to take time to reach your fitness goals, and more importantly, it’s probably going to take some time before you even start to notice progress. Think about it this way: one workout isn’t going to magically get you into shape just like it wasn’t missing one workout, or spending one lazy day on the couch that got you out of shape in the first place. If you start your journey toward fitness with the expectation that you’ll see big results fast, you’re going to end up disappointed and back on the coach. The best way to avoid this is to be realistic about both your goals and the program you’re going to use to achieve them. Consider sitting down […]
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Take some steps in the right direction towards your fitness goals. Some people appear as though they never change as they age. In fact, they may look as though they’ve remained the same weight forever. As for the majority of individuals—even those who are in great shape—that’s just not the case. As you grow older, you lose muscle mass and your metabolism slows down. In addition, your activity level may decline, which means you’re not torching as many calories as you once were. The result? You might find yourself putting on weight as you get older. To address this frustrating issue head-on, we’ve come up with some secret exercise tricks for slimming down after 60. Gone are the days when you could simply stop snacking and everything would fit better, and there’s not much in life at 60 that’s more stubborn than your scale. Because of the decrease in both activity and metabolism, once you hit 60, it’s recommended to cut your calories by 400 to 500, according to Northwest Community Healthcare. We spoke with Angela Fitch, MD, FACP, FOMA, chair of Jenny Craig’s science advisory board, co-director of Massachusetts General Hospital Weight Center & faculty at Harvard Medical […]
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Might you be looking for an exercise routine to perform at home? Look no further than this full-body workout that aims to build strength and lose weight using nothing but your own body! Read on to see the final circuits to complete the full routine. Spaceman Jump Start in a standing position, keeping your feet separated by shoulder width. Lower your right leg slightly before pushing off hard towards the left side, landing onto the left foot. As soon as you have landed on your left foot, repeat the action instead moving to right side. That will complete one rep, with eight in total required to finish a set. Rest for 30 seconds after this and perform a further two times to finish. Standing Long Jump Starting in the standing position, place your feet shoulder-width apart, and then lower your body into a squat. As you do so, bring your arms back behind you and then swing tem forward to give you the momentum to launch forward with a jump, using the legs to help add more power to the jump. Go as far as possible with one jump and be sure to land on the feet. As you land, […]
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As long as you have some floor space—okay, and maybe a mat—you have all you need to start working your abs. And that’s important, since training your core, which includes the muscles around your spine, lower back, and hips, as well as your abdominal muscles, plays a huge role in improving your strength and mobility both during your workouts and in everyday life. “Every movement you do—whether it’s walking, getting up, lying down, or whether you are in the gym or carrying your child—whatever it is, there is so much core involvement,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, tells SELF. “So having a strong core and a functional core is really important just for quality of life.” Not only will core strength help you perform those movements more easily, but it’ll also help guard against pain in your back, hips, and knees, he says. You don’t need to spend hours at the gym doing exercise after exercise to start seeing results either. In fact that can actually stall your progress (which is good news for anyone hoping to squeeze in a couple of episodes of Schitt’s Creek after the gym but before bed […]
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Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses. Push-ups This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set. Standing tricep kickbacks You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number […]
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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 […]
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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 […]
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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 […]
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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 […]
