Mar 19

Winter Workout Tips

by kevin in Workouts 0 comments
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 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 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 […]
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