Dec 04

8 Most Effective Ways to Grow Your Muscles After 50

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Maximize muscle growth with a fitness pro’s best tips.   As you grow into your 30s, 40s, 50s, and beyond, you naturally lose lean muscle mass and function, along with bone density. However, you can turn back your body’s clock by engaging in regular physical activity—specifically, weight-bearing exercises (or strength training). There are other healthy habits you can implement into your daily routine as well that will help you gain and maintain muscle. That’s why we linked up with Sydney Yeomans, NASM-CPT and director of fitness for BODY20, to pinpoint the best tips to boost muscle growth after 50. “It is very important to maintain muscle at this age to help support bones and ligaments,” explains Yeomans. “We also slowly start to lose muscle mass as we age. Focusing on building muscle will help us to protect bone density and also help us with our balance. It is also important for daily activities such as walking up stairs or basic functional mobility.” Let’s explore the best tips to boost muscle growth after 50, according to Yeomans.   1. Make it a goal to strength train three times a week. As previously noted, strength training is king if you want to […]
Dec 01

9 Must-try Chest Exercises for Building Muscle

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Exercising regularly and maintaining a healthy diet is the key to getting those killer looking chest muscles. No matter how tempting junk food may look, you must avoid it as much as possible. Nothing can ruin your fitness goals the way junk food does. Chest exercises sculpt and define your chest and give you the confidence to look good.  Along with improving your look and strength, these exercises lift your mood as well! Working on the chest means working on the pectoral muscles of the body, commonly known as the pecs. The pectoral muscles are one of the largest in the upper body. Other muscles of the upper body include the trapezius, shoulders, and the latissimus dorsi. Along with working on the pectoral muscles, you must work on these as well.   9 Most Effective Exercises for the Chest   #1 Straight Arm Plank One of the best exercises for the chest, the straight arm plank focuses on the entire upper body. By the end of this exercise, your chest, shoulders, abdomen, and hips may all start burning. To get into the position, lie down on your stomach with palms placed on the floor, by the side of your chest. Raise your […]
Nov 29

8 ways to convert your walking into a full-body workout

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Walking can be more than just moving. Here are 8 ways to convert your walking into a full-body workout. By incorporating these tips, your regular walk can become a comprehensive workout that targets multiple muscle groups, boosts cardiovascular health, and keeps you engaged.   If you could only do one exercise for the rest of your life, let it be walking. It’s one of the simplest and most accessible forms of exercise. It’s also free and budget friendly. Most people see walking as just a way to get from point A to point B, but it has numerous benefits. Walking is great for cardiovascular health, aids in weight loss, boosts creativity and mental health, stabilises mood, aids in metabolism, promotes better sleep, and so much more. By incorporating a few clever techniques, you can transform your everyday stroll into a full-body workout. Imagine turning your walk into a session that works not only your legs but also your core, arms, and even your brain! It’s easier than you think, and you don’t need a gym membership or fancy equipment. Ready to put a spring in your step? Here’s how to make your walk work for you from head to toe, […]
Nov 25

Forget pull-ups — this dumbbell workout builds your shoulders and biceps in just 5 moves

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Grab some dumbbells for this upper body pump   Looking for a good upper body session? Ditch the pull up bar or other upper body machines found in the gym and instead pick up a pair of dumbbells and get ready to train your biceps and shoulders with this five move workout. A standard pair of dumbbells will work for this routine or if you want to work with more than one size of weights, it’s worthwhile looking into using a pair of the best adjustable dumbbells, as this style of weight allows you to scale the weights as you train from one pair. If you are new to strength training then it’s worth speaking to a professional fitness trainer who can work with you on building confidence with weight training and teach you proper form. Even if you are a seasoned dumbbell user, avoid trying to lift too heavy for this routine as some exercises will feel more challenging than others with the dumbbell.   What is the five move shoulders and biceps workout?   Build and tone muscle in your shoulders using this dumbbell-only workout designed by fitness trainer Fiona Judd. Although you are only using one piece […]
Nov 20

How we can change our body shape with exercise

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For most of us, heading into a gym can lead to confusion about what exercises to do. If you want to change the shape of your body, can selecting certain exercises really work? Once we reach adulthood, our bone structure and proportions are largely fixed. Essentially, the length of your collar bones versus the size of your pelvis, and the length of your body compared to the length of your legs are big factors in determining proportions and aesthetic beauty. However, we can use exercise to enhance our body shape and appearance, as well as increase muscle and bone strength.   Fat and muscle We cannot physiologically change fat to muscle. For example, although doing lots of repetitions squeezing your knees together on a hip adductor machine creates a feeling of using this muscle group, it will not burn the fat deposits off the targeted area. What will occur is that with training, the muscles become stronger and larger, which may be contrary to what many women may be trying to achieve in attempting to sculpt leaner-looking legs. Another example is trying to burn off excessive abdominal fat, which increases the risk of chronic diseases such as diabetes and heart […]
Nov 17

5 Ways to End Muscle Cramps

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This is a common question among athletes. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.   What Can You Do? Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, also increases the frequency of cramps. When the seasons change and summer arrives, ease into workouts in the heat. Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.   Are You Drinking Enough? Studies on fluids and cramps have produced mixed results. Some studies find no associations, while other show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance. […]
Nov 14

Workout Tips: 6 chest exercises you can do at home without any equipment

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Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.   All you need to know about doing chest exercises at home, without any equipment   How effective are bodyweight chest workouts? It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home. […]
Nov 11

5 Common Gym Injuries and How to Avoid Them

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Maximize your workouts while minimizing your chance of injury.   No gym goer wants to be sidelined due to gym injuries. Nevertheless, avid gym goers know it comes with the territory. “Pushing the limits in the gym is great because that’s where the gains happen, however, the gym, like most things in life, has an inherent risk,” says Shane McLean, A.C.E. CPT. “That’s why you must do everything possible to reduce that risk and remain injury-free.” The good news is that it doesn’t take much effort to ensure your gym injuries won’t take up space in your fitness routine. From muscle strains to pesky calluses, adding a few extra precautionary steps into your workout routine will lessen your chance of injury and keep you off the sidelines.   Top Common 5 Gym Injuries You Can Avoid   Calluses and Blisters Known as a badge of honor for all the hard work, however, McLean shares they can become painful and problematic during exercises like pull-ups, deadlifts, and rows.   Avoid It by: Wear gloves or lifting straps to cut down on friction. Keep your hands dry and moisturized to prevent cracking.   Muscle Strains This injury can result from overstretching or […]
Nov 08

5 Tips for Running in Cold Weather

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If you’re a seasoned outdoor winter runner, you know how invigorating running in cold weather can be. You also know that keeping your head, core and hands warm are a few keys to a successful cold weather run — keeping frostbite at bay. For beginner runners, taking on the cold months to run outside has many surprising and proven benefits. It may seem a bit daunting at first, but if you prepare accordingly, you may just learn to love cold weather running. There are also a lot of physiological benefits to running in the cold. Tom Holland, exercise physiologist and author of the book The Marathon Method, says, “The colder the weather, the less heat stress on the body, which makes it significantly easier to run.” From strategizing your outfits for an impactful outdoor experience to learning and understanding breathing in the frosty cold air, and exploring the physiology and benefits of running in winter months, there are many factors that will make for a great cold run.   Breathe and Pace Yourself Breathe in, breathe out. In a runner’s world, breathing and breath patterns are a huge part of having an effective workout. Having the proper techniques can set […]
Nov 05

Want To Get Your Workout Back On Track? Follow These 10 Tips

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Below we will discuss some easy tips to help you get back on track with your daily workouts. Daily workouts are important for maintaining good physical and mental health. They help strengthen muscles, improve cardiovascular fitness, and release endorphins that contribute to overall well-being. During festive period, it can indeed be challenging to stay consistently on track with workouts, as social engagements and celebrations often take priority. However, it’s important to remember that occasional breaks or deviations from your routine are normal and part of enjoying life’s festivities. The key is to find a balance between indulging in the celebrations while also making an effort to maintain some level of physical activity. In this article, we will discuss some easy tips to help you get back on track with your daily workouts.   Here are a few tips to help you get back on track:   1. Set realistic goals Start by setting achievable goals for yourself. It’s important to be realistic about your fitness level after the festive season and gradually work towards your desired level of intensity.   2. Plan your workout schedule Create a schedule that includes specific times for your workouts. This will help you prioritise […]
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