Mar 18

8 Fitness Coaches Offer Their Best Tips to Build a Better Bench Press

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Blow past your sticking point with these expert-backed strength-gaining solutions.   The bench press. It’s one of the original rite of passage exercises that many lifters spend countless—oftentimes too many—hours toward perfecting. When you’re a beginner, you most likely performed two main exercises—biceps curl and bench press. Then, the love affair begins. The bench press is an upper-body powerhouse move—it builds power, muscle, and strength in the chest, shoulders, and triceps because of a couple of factors.   The fixed range of motion and the relatively straight pressing path allows you to lift heavier weight. Plus, lying on a weight bench gives you the stability to make this all happen.   During this quest to create more and more 1RMs, plateaus and soreness will eventually happen. You get stuck and might see no way out of your bench press purgatory—eight coaches who love the bench press as much as you give you expert tips to improve it. Now, these tips are designed for you to try only some at once to find what works for you. If they do great, you have found a solution. If not, try the next one to see if your bench press performance will finally […]
Mar 18

7 Motivating Gym Tips for Beginners

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New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session. 1. Be Proud Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you’re lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don’t be intimidated by others or scared to ask for help. Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how “easy” they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time. 2. Stay Strong Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But don’t get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren’t feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength. […]
Mar 18

The Importance of Doing Squats

by kevin in Workouts 0 comments
In case you are interested in finding an efficient way to boost your overall health and witness some visible results in a short period of time, you should definitely take squats into consideration. This is one of the workouts that should be part of every woman’s (and man’s) workout routine. The best part is that it is very simple to perform squats. You don’t need any equipment, and you can perform it almost anywhere you want. Even though most people believe that squats are a type of exercise that is specially designed for strengthening the buttocks and legs, the fact is that squats trigger the response in many muscle groups, including core muscles. Now let’s highlight some of the most important benefits of doing squats. To start with, squats are a multifunctional workout. In other words, they are a type of exercise that can help you perform your everyday duties and activities in an easy way. What makes squats interesting is that this form of workout was performed since the beginning of humankind, and people found it, especially useful in the hunting period. When you perform squats, you are actually supporting balance and mobility. All these advantages are felt in […]
Mar 17

Fitness program: 5 steps to get started

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Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there’s more good news. You can start a fitness program in only five steps. 1. Assess your fitness level You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) How many standard or modified pushups you can do at a time How far you can reach forward while seated on the floor with your legs in front of you Your waist circumference, just above your hipbones Your body mass index 2. Design your fitness program It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness […]
Mar 17

How You Can Use An Elliptical Trainer!

by admin in Workouts 0 comments tags: elliptical trainer, gym cycling, how to use elliptical trainer, learn elliptical trainer, learn using gym equipment, weight based excercise
The elliptical trainer is one of the most popular devices that you will find in any gym or health club. The reason is that it combines the effect of a lot of workout devices in one place and it is together a bicycle, a stair stepper, and a cross country skiing machine. To use this you will need to step on to the machine facing the direction of the console and start pedaling after turning the monitor on. Pull on the handles evenly as you are pushing forward with your feet. You can increase as well as decrease the pedaling resistance so that you can vary the strength of your muscle training. Make sure you stand upright on the machine and don’t lean forward or backward while you are at it. Also, don’t grip on the handles too tightly and look straight ahead. Keep in mind whether your elliptical has fully stopped before you step off from it. Some tips for using it  The elliptical trainers are going to provide you with similar cardiovascular benefits as you get while running but it is going to have a lower impact on your joints, so this is great for the people […]
Mar 16

5 simple gym hacks to speed up muscle growth as recommended by a strength coach

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Unlock your full muscle-growing potential by using these body-building shortcuts Feel like you’re doing a lot in the gym but not seeing the results you were hoping for? Fitness coach, James Alexander-Ellis, has shared five simple hacks in a recent Instagram post that he says will level up your existing exercise plan or workout routine. Here they are, in no specific order:   1. Use ‘time under tension’ stimulus for all of your sets Time under tension, or “TUT” as it is also known, refers to the amount of time a muscle is held under any amount of strain during an exercise. To perform a TUT workout, you simply need to lengthen each phase of the movement to make your sets longer. The idea here is that it forces your muscles to work more, therefore optimising their strength and – eventually – growth. Ellis advises that you should lower your regular weights much more slowly and count those seconds in your head. For example, in a typical 10-rep set, you’d be looking to make the set last for around 40 seconds, so 3 seconds down and 1 second up, for 10 reps.   2. Train twice a day (for a […]
Mar 16

9 Tips I Wish I Knew Before Starting Yoga!

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Former newbie Emma, shares her learnings that provide great foundations for beginners to yoga The idea of starting yoga might spark fears of inadequacy and self-doubt, so much so that so that you give up before you even start. It’s a difficult mental hurdle, stepping out of our warm, cushy comfort zone and trying something for the first time. But equipping yourself with some tips from others who have already been down this road can help knock down some common misconceptions and barriers that prevent people from taking their first step onto the yoga mat.   1. You don’t have to be flexible to start Of course, you’re not going to do a full split in your first class. Some people have this misconception that ‘I’m not flexible enough for yoga’…ummm how do you think your yoga teacher got so flexible? It’s like learning any new skill, you start with the foundations and work up from there. The best way to start yoga is…to start yoga.   2. Get in the right mindset. And ask why you’re doing it… This is very personal and isn’t really anyone else’s business but your own. But having a purpose behind choosing to start […]
Mar 16

The best workout for strong legs

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Whether you like them or you hate them, you certainly cannot ignore your leg workouts. Lounge speaks to fitness trainers to tell you why The world of fitness enthusiasts can be easily divided right down the middle, between people who love leg days and people who hate them. No matter what your emotions about it, there is no skipping leg workouts because strengthening leg muscles improves agility, overall athletic performance and supports a healthy movement pattern in daily life, says Pawan Jani, coach and co-founder of Chakra Fitness in Pune. Legs are the foundation of optimal strength in the human body, points out Cult.fit strength coach Rahul Huidrom. “It is an important aspect of a truly well-balanced fitness routine that builds strength, speed and stability. Additionally, our lower body needs to move in every possible direction at slow, medium and explosive speeds,” he adds. The major muscles in the leg are long muscles. There are also smaller muscles which support the larger muscles to stabilise and rotate joints like hips and ankles enabling functional and dynamic movements, explains Huidrom. The quadriceps in the front of the thigh are made up of four muscles (vastus lateralis, vastus medialis, vastus intermedius and […]
Mar 16

5 Best Workouts For Fat Loss

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When coupled with healthy food choices, regular exercise can help you reach your fat-loss goal. However, with so many exercises to choose from, picking the right ones for your fat-loss program can be daunting. It turns out, the best approach is a combination of four different exercises: “Balance is key,” says Nick Briney, a senior personal training manager for Life Time in Kansas City, Missouri. “When you really want to optimize your ability to get the most burn out of a workout, incorporating all of these activities will be crucial.” Here are the best exercises ranked from most calories burned to least.   1. HIGH-INTENSITY INTERVAL TRAINING High-intensity interval training (HIIT) tops the list of best fat-loss exercises. “You’ll get a lot done in a shorter timeframe because higher intensity exercise is going to lend itself to a higher calorie burn before and after the workout,” Briney says. Part of the reason HIIT is effective for fat loss is it maximizes your excess post-exercise oxygen consumption (EPOC), or the amount of oxygen your body consumes while your muscles and other tissues return to their pre-exercise state. This process keeps you burning calories once your workout is over. The more intense […]
Mar 16

Fitness Is Never Limited To A Certain Age

by admin in Workouts 0 comments tags: decide your exercise routine, fitness according to age, fitness and weight, fitness for aged people, good family fitness, never limited to age, outdoor gaming experience, workout for adults
The phase of your life which you are going through may decide your exercise routine, but it should never be your age! Attention to good health should never concern your current age. Good family fitness is always influencing to kids as well as aged people. Work it out, kids! The top things among good encounters in a kid’s life are to get inspired by his parents as a role model. So why not make the best out of it? Be the hero of fitness and weight lifters in the eyes of your kids get them in habits of working out from the early days. Give swimming lessons as well as outdoor gaming experience to your child so that the body and mind can get expanded. Get on the wheels teens! Teenage is the greatest time when the body and health develop and evolve at the highest rate. Joining the gym might be the best fitness approach a teen could make. Join the nearest gym today, consult your diet with your trainer, and follow a proper workout routine. Go on sprints, cardio, long runs, jumping jacks, make sure you do not allow fat muscles to grow inside your young sweet belly. […]
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