Apr 01

Six Things You Can Do to Improve Your Workout Results

by admin in Workouts 0 comments
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

by admin in Workouts 0 comments
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

by admin in Healthy Living, Workouts 0 comments
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

by admin in Workouts 0 comments
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

by admin in Workouts 0 comments
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

by admin in Workouts 0 comments
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 […]
Mar 31

4 Bad Fitness Habits You Need To Discard Right Now!

by admin in Mind & Body, Workouts 0 comments tags: bad fitness habits, discard right now, exercise routine, fitness habits that shoud be avoided, major loopholes, workout empty stomach
It may look like you’re giving your best to make it count. But guess what? Sometimes, you are not! There are some major loopholes that we usually overlook while we are busy maintaining an exercise routine. Here is the outline of the main 4 bad habits that you should take care of from now on! Stop working out on an empty stomach Following the old saying people tend to keep the stomach as empty as possible while initiating a workout! But hey, this thought is entirely mistaken! Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you’re working out. If you don’t have any blood sugar available, your body can eat its own muscle tissue to get glycogen for fuel once it runs out of available blood sugar or glycogen stores. Avoiding Strength Training You are right! Cardio is good for your body! It gets your heart rate up, burns a lot of calories, and works a lot of muscles. But sometimes it might not be the best way to burn the most calories. Add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your […]
Mar 31

4 Abs Exercises You Can Do While You Are Sitting!

by admin in Workouts 0 comments tags: abs exercises, fluttering motion, propel your arms, reverse crunches, russian twists, scissor kicks, simple chair exercise, single leg V ups, tabletop manner
If you are craving for arrest day then have it but make sure you do exercise as well, even if it is by sitting down. What are some of the abs exercises you can do where you won’t have to stand? Not all exercises need you to be on your feet, all charged up. So let’s take a look at these 4 cool abs exercises which you can do even when you are sitting. Russian twists For this, you will need to sit on the floor, bend the knees and then elevate your upper body which will create kind of a v shape with the upper thighs and torso of your body. You will need to twist to a single side and keep your legs parallel to the floor. You can hold a dumbbell and then hold it on one side and then repeat on the other side. Scissor kicks You will need to lift your legs around 6 inches from the ground while you are keeping your back pressed on the floor and hands on the sides. Up next bend your knees slightly and move your feet in a fluttering motion. Repeat it for reps. Single leg V Ups […]
Mar 31

7 Exercise Myths That Can Derail Your Weight-Loss Goals

by admin in Healthy Living, Workouts 0 comments
You could keel over from exhaustion (without ever leaving the couch!) trying to make sense of all the advice, often conflicting, in the media on exercise. To help you cut through the confusion and find the right path to losing weight and healthy living, the experts at the Pritikin Longevity Center® & Spa set the record straight on 7 common exercise myths and outline guidelines that are both effective and scientifically-based.   Exercise Myths – #1: The more you sweat, the more pounds you will drop. Fact: Weight loss is not about sweating. It’s about burning calories.   What matters most about losing weight is that at the end of each day you’ve burned more calories than you’ve eaten. You want more calories (energy) “going out” than “going in.” Sure, if you sweat up a storm, you’ll lose a pound or two in water, but it’s temporary. Those pounds go right back on. That’s because sweat has little to do with calories burned. Sweat happens simply because your body’s storing heat, whether while exercising or sunbathing on the shore, and you need to cool off. So if running – and profuse sweating – isn’t your thing, that’s fine.  Walk if you […]
Mar 31

Healthy snacks you can have before and after a workout

by admin in Workouts 0 comments
Eating the right food before and after a workout can help you reach your weight loss goals. Here are some pre and post workout meals for you.   Losing weight is not about starving yourself! Instead it is about making some dietary adjustments to make sure you receive proper nourishment at the right time. The best way to do that is by combining exercise with healthy meals. It starts with eating the right foods at the right time. If you are wondering about what to eat before, during and after your workout, we have you covered. When it comes to having a lean body, it isn’t just the workout that matters but also the meals one takes before and after. What we eat before exercise influences our performance, and what we eat after helps build muscle mass and replenishes the exhausted energy reserves.   Pre workout meal for weight loss A good meal before a workout can effectively fuel the body with the energy it needs to exercise, without facing gut issues. Without a healthy pre-workout snack, one may get fatigued, which can impact the speed and intensity of your workout. A drop in blood sugar immediately after exercise can […]
Recent Posts
Categories