Jun 14

Can You Actually Burn Fat and Gain Muscle at the Same Time?

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The answer is more complicated than you might’ve been led to believe. Here’s what you need to know. IF YOU’RE LOOKING to get in shape, your goals probably boil down to achieving two specific things: losing fat and gaining muscle. Achieving just one of these training objectives is no small feat. Achieving them together is a whole different ballgame. This is called “body recomposition” by scientists and fitness professionals—in other words, the process of changing the composition of your body by lowering body fat mass and increasing muscle mass. The biggest hurdle you’ll have to clear on your journey to accomplishing these goals is that they require largely different demands. To lose fat, you need to be burning more calories then you’re taking in. To build muscle, you need to increase your protein intake and prioritize strength training, so your body can build more muscle fibers. Eager to make big changes, people often try to achieve both at the same time. The question is: Is it even possible to both lose fat and gain muscle simultaneously? We asked the experts.   Can you burn fat and build muscle at the same time? A 2020 meta-data analysis from the Strength and […]
Jun 11

Here’s how to sustain your workout routine to reach your fitness goals

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Ever started a fitness goal with great enthusiasm, only to ditch it halfway? The discontinued gym membership, dusty running shoes, or neglected workout plans are all too familiar signs of faltering commitment. However, persistence is the key to achieving fitness goals. Maintaining a disciplined fitness regime offers an array of benefits beyond physical appearance. Studies have shown that regular exercise can improve cardiovascular health, boost mood, alleviate stress, and enhance cognitive function. Moreover, it can reduce the risk of chronic diseases such as diabetes, hypertension, and obesity. By exercising every day, you can significantly improve your quality of life and longevity.   Here’s how you can create  a sustainable fitness routine for long-term success:   Start slow, but stay steady: Rome wasn’t built in a day, and neither is a sustainable fitness routine. Begin with manageable goals and gradually increase intensity and duration. Consistency is key; make exercise a non-negotiable part of your daily or weekly schedule. Be passionate: Exercise doesn’t have to be a chore. Discover activities you enjoy, whether it’s dancing, hiking, swimming, or yoga. Finding joy in movement increases motivation and makes sticking to a routine easier. Set goals that are real: Set specific, achievable goals that align with your fitness aspirations. […]
Jun 10

7 Things Girls Who Work Out in the Morning Do But Will Never Admit To

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Rise and grind! It takes a particular breed of crazy person to crawl out of bed before sunrise and hit the gym. So if you regularly crush a 6:30 a.m. spin class, give yourself a high-five: You’re part of an elite club of early grinders and, chances are, you probably share a few of these habits: 1. Setting a totally non-negotiable bedtime. The new episode of How to Get Away with Murder airs at 10 p.m.? You won’t be watching. You need to be in bed by 9:30 and asleep by 9:42 if you want to make that ass-crack-of-dawn class. 2. Hitting the hay in workout clothes. Because workout pants are comfy AF and it saves a step while getting ready to leave the house. 3. Treating your bed like hot lava when your alarm goes off. As much as you love your a.m. workouts, when your alarm goes off you realize just how much you appreciate your comfy pillows. So you jump out of bed as fast as you can before hitting “snooze.” The only way to do it is to rip the Band-Aid off. 4. Always having mini toiletries in your bag. If you get ready in a […]
Jun 07

7 ways to trick yourself into working out when it’s the last thing you want to do

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Is working out the last thing you feel like doing? Try one of these mental tricks to get yourself moving. Even if you’re completely dedicated to your fitness plan, sometimes the motivation to workout is hard to find. And if you’ve let fitness fall by the wayside over the last year (and maybe even put on a couple pounds), then it is definitely the last thing you want to do. After all, the dishes in the sink are piling up and you’re behind on your favorite show — excuses are easy to find. For those times when you could use a little push, we tapped our favorite trainers to share their secrets when it comes to how they convince themselves to work out when they really don’t feel like it.   1. Keep scrolling As a personal trainer, when I’m looking for an extra reason “why” I should work out, I often find inspiration from Instagram accounts. I start by typing in hashtags like #cleaneats or #healthyeating to see how others are fueling and taking care of their bodies. Then, I’ll switch over to exercise and fitness accounts, and look for inspiration for a new move to incorporate into my […]
Jun 03

Six tips for a good night’s sleep

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Sleep plays a vital role in various aspects of health, including weight loss, cleansing, and hormonal balance…   In today’s digital age, many of us find ourselves glued to our screens late at night, whether it’s a mobile phone, TV, or even a Kindle. However, this growing dependency on screen time at bedtime has led to a significant neglect of our sleep. Is it okay to have sleepless nights or strain our eyes with light-emitting gadgets when we should be resting? Sleep is crucial for children’s growth and immune system. During sleep, a child’s body releases growth hormone, which is essential for their physical development. This period of rest allows the body to repair tissues and muscles, facilitating healthy growth. Furthermore, a well-rested body can avoid infections. Children who do not get enough sleep are more susceptible to illnesses because their immune systems are not as robust. Not just for kids, but sleep is important for adults as well. It plays a vital role in various aspects of health, including weight loss, cleansing and hormonal balance. Here’s why:   Proper sleep helps regulate hormones like ghrelin and leptin, which control hunger and appetite. lack of sleep can lead to increased […]
Jun 01

Understanding The Dos and Don’ts of Workout Routines for Beginners

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Workout routines for beginners can be overwhelming since there are several routines that one can be tempted to follow. However, it’s important to understand that everyone’s body responds differently to various exercises and routines, so you need to pick one that works for you. Therefore, when you’re thinking of workout routines for beginners, you need to first understand your goals before picking one.   What are the different workout routines for beginners? The following are some of the routines along with the type of goals you can meet with them.   Jogging This is a low impact exercise and you don’t need access to a gym for it. The idea behind jogging is to improve your cardiovascular endurance and athletic performance and ensure you’re not putting too much stress on your joints. This is a great way to ease yourself into a fitness routine.   Yoga If your goal is to improve flexibility, balance, and strength, yoga is a great way to begin the journey. Of course, sooner or later you will add other types of workout routines to the mix, but yoga could be the stepping stone!   Bodyweight exercises When you’re searching about “working out for beginners”, of […]
May 29

The pros and cons of using incline on a treadmill

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Treadmills are a staple in many fitness regimens, offering a convenient way to achieve cardiovascular exercise indoors. One of the most useful features of modern treadmills is the ability to adjust the incline. Using an incline can simulate uphill running or walking, making workouts more challenging and varied. However, like any exercise modification, there are both benefits and drawbacks.   Pros of using incline on a treadmill   Increased calories burn: Using an incline on a treadmill significantly increases the intensity of your workout. When you walk or run uphill, your body has to work harder to overcome gravity, which in turn burns more calories, says fitness trainer and grooming coach Rahul Awasthi from Just fit app. This can be particularly beneficial for those looking to lose weight or improve cardiovascular fitness in a shorter amount of time. Enhanced muscle engagement: Incline walking or running engages different muscle groups compared to flat surface exercise. It targets the glutes, hamstrings, calves, and the lower back more intensively. This not only helps in toning these muscles but also contributes to overall muscle strength and endurance, says Awasthi. Improved cardiovascular health: By adding an incline to your treadmill workout, you can elevate your heart rate more […]
May 26

Weekend workout: 7 exercises to do on Saturday and Sunday if you don’t get time on weekdays

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Do you feel guilty for not working out at all during your Monday-Friday 5 days-a-week work routine? Here’s good news. A new study published in JAMA said that people who manage to exercise for 150 minutes or 2.5 hours during the weekends are able to cut their heart attack risk by 27% compared to 35% among people who did physical activity for more days of the week. They also saw risk of heart failure dropping by 38%, compared to 36% of daily exercises. As per health guidelines 150 minutes of moderate to vigorous exercise can keep you healthy. Many people are turning weekend warriors in modern times where a typical day may start early in the morning and may see no signs of ending. However, the negative effects of this sedentary lifestyle can be offset to some extent by embracing an active lifestyle during Saturdays and Sundays. From walking, strength training, cardio, Yoga, push-ups, to crunches, these exercises which are accommodated in your routine during your off days can help improve your heart health and overall fitness. “Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle,” says Rohit Shelatkar, Fitness & Nutrition […]
May 23

3 At-Home Workout Exercises To Try, Recommended By Experts

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For optimal health, adults need at least 150 minutes of moderate-intensity aerobic activity per week, such as swimming, gardening or cycling, in addition to participating in muscle-strengthening activities at least twice a week, according to the U.S. Department of Health and Human Services (HHS). However, only about 25% of the population meets these guidelines on a regular basis, reports the Centers for Disease Control and Prevention (CDC). If you’re struggling to achieve your physical activity goals, developing an at-home workout routine may help. Continue reading to learn more about working out at home, including potential benefits and risks and some of the best exercises to get you started.   What Is an At-Home Workout? At-home workouts include exercises you can perform from the comfort of home. While this stipulation may seem limiting, many exercises require minimal equipment and space, including ones focused on strength, cardiovascular fitness, balance and flexibility.   Who Should Work Out at Home? Working out at home can be suitable for most people. Two-thirds of U.S. adults who exercise said the COVID-19 pandemic made them somewhat or strongly realize they didn’t need a gym to stay fit, according to a 2021 survey conducted by OnePoll on behalf […]
May 20

4-Week Summer Workout Plan: Jumpstart Your Routine And Sculpt Your Entire Body With This Challenge

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You’re just one month away from R-E-S-U-L-T-S. Whether you have a competitive personality or not, there’s nothing like a good challenge to fire up your motivation. That’s why Women’s Health teamed up with NASM-certified personal trainer Bree Koegel to create a Summer Workout Challenge—a 4-week plan designed to get you serious results. Each workout is less than 30 minutes, and with four consistent weeks of total-body workouts, you’ll be on your way to a stronger bod. And don’t stress if you’re new to lifting weights. “The moves are quite foundational, so this is great for all levels,” says Koegel. “To make it more advanced, simply add heavier weight and complete extra reps!”   Summer Workout Challenge Game Plan Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. Click the links below to access the full routines. Monday: Upper-Body Workout Tuesday: Lower-Body Workout Wednesday: Rest Thursday: Abs Workout Friday: Full-Body Workout Saturday: Cross-Training (e.g. walking, hiking, or cycling) Sunday: Rest   You’ll repeat the same workouts each week, but the twist is that you’ll focus on a new mini […]
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