Apr 02

Lose Belly Fat and Slow Down Aging With These Strength Exercises

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Look and feel younger by losing excess belly fat and slimming down.   As you get older, your body begins to change pretty quickly. It becomes harder to get back into shape and keep a solid routine, because bad habits die hard. This is especially true if you developed belly fat in your 20s and 30s. With aging comes a slower metabolism and loss of muscle, so it’s important to get active with the right fitness choices to kick up your game. What’s the best way to start? Get going with these muscle-building strength exercises that’ll help you lose belly fat and slow down aging. You’ll look and feel so much younger! The absolute best way to lose belly fat and build muscle is through strength training. When it comes to choosing the top-recommended strength training exercises, you need to go with compound movements—and for good reason. These movements involve more muscle groups, require more effort, and will burn more calories. Here are some ultra-effective exercises to perform as a full workout, or you can easily incorporate them into your existing routine. They’ll be extremely effective in helping you reach your belly fat loss goal, and help you look and […]
Apr 02

6 Effective Yoga Poses That Will Burn Fat Fast

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Yoga is an excellent way through which you can burn fat. People often think that yoga just instretching and can’t help them lose weight. However, if you stick with it and know what you’re doing, yoga can be a useful tool in your weight loss journey. This workout helps you stretch your muscles, which makes you feel better and helps your blood flow. It can speed up your metabolism over time if you do it right. Yoga has many health benefits, but the best thing about it is that anyone can do it at home. You don’t need any special tools or machines to do yoga. All you need is a good yoga mat.   Yoga Poses to Burn Fat Fast Check out these six easy yoga poses that will help you burn fat and lose weight quickly.   1) Adho Mukha Svanasana This asana is a great way to stretch out your body and burn fat. It can help your arms, legs, and stomach get stronger. It can also strengthen the muscles in your shoulders. In this type of yoga pose, you bend forward, which can be good for your health in the long run. Here’s how this exercise […]
Apr 02

5 best at-home exercises to get bigger biceps

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Whatever your reason might be for wanting to build bigger biceps – a perfect gym selfie or enhanced muscle endurance and strength – we have five effective exercises that can help you achieve your goal.   5 best exercises for bigger biceps   1. Dumbbell Concentration Curls Sit on a flat bench or chair with your legs open and forming a “V” shape. Now, hold the dumbbell in one hand and slightly lean forward. Place the elbow of the arm holding the dumbbell on one thigh and rest your other hand on the other thigh. Curl the dumbbell slowly towards your shoulder while twisting your wrist slightly so that the palm faces your shoulder. Then slowly bring it back to the starting position. Do this for 15 reps for each arm.   2. One-Arm Dumbbell Preacher Curl This is one of the best exercises to increase the overall size of your biceps. For this, you can either use a preacher bench or the back of your sofa (basically any surface that provides a downward incline). Hold the dumbbell in one hand using a strong underhand grip. Keep your elbows fixed to the surface and slowly curl the dumbbell up and […]
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 01

Six Things You Can Do to Improve Your Workout Results

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When it comes to working out, do you ever feel like your results don’t match your effort? You put in your time at the gym, but your squat PR has plateaued or you’re still struggling to sustain that 8-minute mile? Everyone’s heard the mantra—stop working harder and start working smarter. But what does smarter mean? Here are six ways to smarten up your training and move closer toward your body composition or performance goals.   Prioritize Determine your goal and train for it. While this sounds straight forward, many people’s workout routines don’t support their fitness goals. Just because you “feel the burn” doesn’t mean a particular exercise is right for you. If your workouts aren’t tailored to support your goal, they’re unhelpful at best and counterproductive at worst. Want to build strength? Heavy resistance training should be the focus for most of your exercise sessions. Running a marathon? A combination of long, steady-state running mixed with short high-intensity interval work is your best bet. You can’t be a world-class power lifter and a champion distance runner at the same time. Training too hard for different goals robs you of your ability to excel at one. Instead, narrow your focus […]
Apr 01

Don’t neglect your workout in winter! 7 tips to stay motivated

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Cold weather may be taking a toll on your motivation to work out regularly. So, if you’re wondering how to exercise in winter, follow these tips.   The greatest way to enjoy winter is to be warm inside a blanket. You cannot, however, do that always. You need to get up and exercise! But this also seems to be tough! So, to stay on track and exercise regularly in winter, you only need a little motivation to avoid feeling lethargic. Here are a few tips mentioned below which can help. Vaneeta Batra, a transformational life coach, fitness enthusiast, and happiness guru, shared a list of tips that can help you get rid of winter stiff body and can keep you motivated as the weather gets cold! Batra says, “The winter season can indeed be very disruptive to people’s exercise routine and even the most dedicated exercise enthusiasts can have a hard time in winter. But you don’t have to let the cold weather put an end to your fitness routine because we’re here revealing a few simple but effective tips which can help you stay on track.”   7 tips to keep yourself safe, healthy, and active in winter:   […]
Apr 01

Before and after your exercise, here’s what to eat for stamina, weight loss

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If you want to lose weight and gain the benefits of exercise, don’t workout on an empty stomach. Here’s what experts recommend you eat before, during and after your workout. Do you hit the gym regularly and follow a healthy diet? Yet your efforts may go to waste if you don’t eat the right things before and after the workout. “If you are working out, you need to follow a particular diet for optimum weight loss. It should be a balanced diet and will depend on your age and activity level,” says Usha Kiran Sisodia, Head dietician, Nanavati Super Speciality Hospital. If you are confused about what to eat before, during and after your workout, we offer you a nutritionist-recommended guide on how to plan it: You can have a healthy drink such as a protein smoothie made with yoghurt or coconut milk with banana and some berries as a pre-workout meal.   Before the workout You must keep a gap of at least 20 minutes to half-an-hour between the meal and the exercise session. “Have simple carbohydrates such as fruits (200gm) or dates (50gm) with some probiotics and 10 soaked and peeled almonds,” says Sisodia. The type of fitness […]
Apr 01

11 Steps to Follow for a Post-Workout Routine That Gets Results

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What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan. This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise.   General tips to follow   1. Get hydrated Rehydration is essential, especially if you’ve exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping. Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.   2. Eat a healthy snack Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and […]
Apr 01

7 tips for a safe and successful strength-training program

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Strength or resistance training challenges your muscles with a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band. Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus. The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better. Your muscles need at least 48 hours to recover between strength training sessions. These seven tips can keep your strength training safe and effective. Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down. Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can […]
Apr 01

12 Tips to Make Waking Up for Early Morning Workouts Easier

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These Philadelphia-area fitness pros have mastered the art of waking up for early morning workouts — here are their tips and tricks. Raise your hand if you love to sleep. Okay, now raise your hand if you love waking up for early morning workouts. We’re going to take a guess that we lost a few people on that second one. And rightfully so: Sleep is ah-mazing and getting the motivation to leave a warm bed to work out can be darn near impossible. Despite the fact that many of us hate the thought of leaving our beds in the morning, early-to-bed and early-to-rise is an undeniable trend in our Sweat Diaries — you know, our peek into a week in the life of local fitness pros. Because Philly trainers all seem so well-versed in the art of waking up at the crack of dawn, we asked eight local fitness pros to share their tips for waking up early. And just in case you think this isn’t for you, we’ll let you in on a secret: Some of these pros aren’t morning people either. If they can do it, so can you. Read on for 14 tips to crush your next […]
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