Mar 20

Timing Your Pre- and Post-Workout Nutrition

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One of the most common questions for sports dietitians: “What should I eat before and after a workout?” Sometimes the answer depends more on the athlete and the specific activity, but there are some common truths that apply for pre- and post-workout nutrition, whether you’re a weekend warrior or a seasoned veteran.   Don’t Skip the Carbs Carbohydrates are fuel for your “engine” (i.e., your muscles). And, the harder your engine is working, the more carbs you need to keep going. So you may be asking — how soon before a workout should I eat? It depends. As a general rule of thumb, it’s best not to eat immediately before a workout because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play. Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you’re […]
Mar 20

5 Benefits Of Pairing Up with a Workout Buddy

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A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. Check out these 5 reasons why having a workout buddy can help you meet your fitness goals, and we think you’ll agree that exercise and workout buddies go together like… well, like you and your bestie. Accountability. Sometimes the toughest part of a workout is just showing up. If you know someone is counting on you (whether they’re waiting for you at […]
Mar 19

How to Do A Dumbbell Pullover with Proper Form

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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don’t have to be a body builder, though, to try this exercise. It’s suitable for many people as part of a resistance training program that can also improve cardiopulmonary function. This article explores the benefits of dumbbell pullovers, the muscles worked, how to perform them well, and some variations you could try — whether you’re new to exercise or experienced in training with weights.   What are the benefits of dumbbell pullovers? Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed. The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area. Another benefit? Dumbbells are an accessible piece of equipment, they can be used at home or in the gym. There are lots of different sizes and weights of dumbbells which can accommodate different people depending […]
Mar 19

6 Yoga Asanas To Help You Burn Your Belly Fat

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Despite several forms of workout being available today, yoga reigns as the most trusted and effective method of nourishing and toning one’s body in a holistic sense. Most sought out of the various asanas are the ones that help to tone and flatten your tummy, of course! Because who doesn’t want a toned tummy that ultimately projects your good health? Since yoga endeavors to work deeply on the core and the entire body with every asana, the poses mentioned below are a few of the easier ones, especially for beginners. These will help eliminate several stomach-related issues like constipation, indigestion and bloating along with strengthening the abdomen.   Here are 6 asanas of yoga to reduce belly fat. 1. Bhujangasana (Cobra pose) This posture primarily works on strengthening your abdominal muscles and relaxing your lower back. How to perform: Lie on the floor, face down. Spread your hands on the floor, next to your shoulders. Stretch your legs back, top of the feet touching the floor, and slowly inhale and lift up your upper body. Make sure your pubis and toes form a straight line and touch the floor. Hold this position for 25-30 seconds. Release and come back to the lying down […]
Mar 19

5 Ways to Hack Your Workout for Faster Fat Loss

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If you’re consistently hitting the weight rack and sweating it out during cardio kickboxing classes in your living room, you’re already on your way to losing your gut. But stepping into your workout space isn’t the only way to ensure you’re getting the most out of that sweat sesh. If you’ve been sticking to your exercise regimen and not seeing the waist-trimming results you’d hoped for, don’t sweat it; we’ve got some science-backed ways to improve your fat-burning capacity and make every sweat droplet count. Below, you’ll find expert tips on how to increase your performance and rev fat loss pre-and post-workout.   1. Guzzle a Whey-Based Protein Shake Make sure to follow up leg day with a muscle-replenishing protein shake. According to a study published in the journal Sports Medicine, supplementing resistance training with whey protein helps your body build lean muscle. And the more metabolism-boosting muscle mass you pack on, the more fat you’ll burn, even at rest. What’s more, the study showed that the whey and resistance workout combo also improved upper and lower body strength. Want to kick up the fat-loss a notch? Researchers noticed that these glorious benefits were enhanced when whey is combined with […]
Mar 19

Is A Cardio Workout What You Need?

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Science has proven that to get that healthy, lean body you want, your best plan of action to have a combination of cardio training AND weight lifting. So if you’ve only been doing the elliptical or the treadmill, it isn’t going to get you where you want with that chiseled, defined, lean look. And there isn’t a set amount of either one that will do the trick either. You will need to get both cardio and weights at the same time, sweating at them both at the same time. Allowing to circumstantial evidence and scientific findings, your body will benefit more to first train with weights because there is sufficient energy in your body for the challenging repetitions. One study found that those who do weight training and no cardio first, were able to complete the reps successfully. And those who did cardio training first were not able to complete their weight lifting session successfully. Cardio Fatigues The Muscles One reason this happened is because cardio will fatigue your muscle, which is what you need for weight training. If you muscles are fatigued, then your energy levels and formation will suffer. Now that isn’t saying that bike time or ellipticals […]
Mar 19

Winter Workout Tips

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Winter is upon us. Sadly, that can lead to the all too common occurrence of letting our fitness regimen fall off the pace. It’s understandable, considering how cold and dark the days are, nothing can seem worse than the idea of hitting the gym or going for a run. Yet it’s never a good idea to fall off the horse during winter, as your fitness levels can drop by as much as 20% after missing between 3 -8 weeks of exercise. This means all of your hard work to either lose weight or get into amazing shape could take a serious hit. Don’t be ruled by the change in seasons, instead follow these handy tips for working out during the winter: Do Your Warm Up Inside This one is rather obvious thanks to the ridiculous drops in temperatures that can make us shun the outdoors for as long as possible. Yet taking the time to stretch and warm up inside will help kick your body into the mind-set that it’s about to exercise, making the process much more achievable. Cold weather can wreak havoc on the muscles in the body too, so always take the time to prepare indoors to […]
Mar 19

10 Amazing Health Benefits of Skipping Rope

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Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.   How many calories burn in skipping? Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms. On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.   Benefits of skipping rope  There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system.   1: Improves heart health  Skipping rope is the best cardio exercise as it increases the heart rate. This will significantly reduce the risk of heart diseases and stroke.   2: Increases concentration Every cardio exercise will help you to focus on your goal and skipping is one of them. Skipping rope can calm your body and increase your concentration.   3: Improves coordination Skipping consistently improves your coordination and stamina.   […]
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. […]
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