May 20

The exact amount of time you need to lift weights to see muscle gains, according to research

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Strength training benefits people of all ages. It has a slew of research-backed perks, including improved mental health, brain health, bone density, lower blood pressure, increased lean muscle mass, decreased visceral fat, and a lower risk of Type 2 diabetes. And it turns out, you don’t need to spend hours in the gym to see results, according to recent research. A small study published in the journal Medicine & Science in Sports & Exercise in April found that people who lifted weights for just 30 minutes, twice a week (which is in line with U.S. Federal Physical Activity Guidelines) were able to increase their muscle mass. The 42 participants (34 men, 8 women) performed nine exercises targeting all major muscle groups for eight weeks. They were divided into two groups: one completed the exercises until they couldn’t do any more repetitions with the right form (training to failure), and the other completed the exercises with two repetitions still left in the tank (reps in reserve). Researchers found that all of the participants had meaningful muscle growth and improvements in their strength—even though the participants had previously strength trained, and the amount they were working out during the study was lower […]
May 11

Fitness coach shares how to lose 10 kg even if you sit for 10+ hours a day: Check out meal plan, diet and workout tips

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Struggling to lose weight with a desk job? Fitness coach shares simple tips and a diet plan to help you shed 10 kg, even if you sit for 10+ hours daily.   If you’re someone who spends most of your day glued to a desk or working from home, losing weight can feel like a tough challenge. After hours of sitting in front of a screen, the thought of finding time or energy to hit the gym might seem impossible. But even with a sedentary lifestyle, you can still shed those extra kilos without overhauling your routine. Fitness coach Sunil Shetty frequently shares health and weight loss tips with his Insta family. In his May 9 post, he reveals how to lose 10 kg, even if you’re sitting for 10+ hours a day. “Think you need hours in the gym? Think again. It’s NOT about being perfect from Day 1, it’s about starting small, showing up daily, and improving by just 1% each day. In a year, you’ll be 37 times better than your current self,” Sunil says in his post. He further shares simple tips and diet plan to torch fat without spending hours in the gym:   View […]
May 09

5 Kettlebell Shoulder Workout for Broad Shoulders

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When it comes to building broad, defined shoulders, few tools are as effective—or versatile—as the kettlebell. Unlike traditional dumbbells, kettlebells challenge your stability, engage your core, and promote functional strength that translates into real-world movements like lifting, pushing, and pulling. Beyond aesthetics, strong shoulders improve posture, reduce injury risk, and enhance overall athleticism. “Broad shoulders aren’t just about looking good—they’re about feeling strong and confident in everything you do,”   If you’re ready to sculpt powerful deltoids, improve your posture, and build a physique that commands attention, these five kettlebell shoulder workouts are your ticket.   1. Kettlebell Overhead Press The kettlebell overhead press is a foundational move for building strong, defined shoulders while improving posture and core stability. Hold a kettlebell in one hand at shoulder height, palm facing inward, with your elbow tucked close to your body. Press the kettlebell overhead until your arm is fully extended, keeping your core engaged and avoiding excessive arching of your lower back. Lower the kettlebell back to shoulder height with control, then switch arms after completing your set. Perform 3 sets of 8–12 reps per arm, using a weight that challenges you without compromising form. “This exercise isolates the shoulders while […]
May 07

Does TikTok’s 3-2-1 Fitness Method Actually Work? We Asked the Experts

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Social media loves a workout trend. Just look at the 12-3-30 workout, the 75 soft challenge, or even the 30-30-30 rule. We can’t quite put our finger on it, but include a number in the name, and watch the workout go viral. Maybe the numerals make the routine sound more official (although we know to be careful when taking advice from fitfluencers). Or maybe the numbers offer some much-needed structure. Either way, there’s another numeric fitness trend gaining traction, and we think it’s time to talk about it. Enter: the 3-2-1 method. The 3-2-1 method is a weekly workout routine that calls for three days of strength training, two days of Pilates, and one day of cardio or conditioning. This combination is supposed to deliver consistent, impressive results (and with six days of exercise . . . it better). The regimen first began trending on TikTok in early 2023, but it’s maintained a stronghold in the fitness zeitgeist ever since, with influencers touting it as a universally effective workout plan. 3-2-1 has even inspired a few workout challenges, including the Alo Moves Reset. At first glance, this trend certainly seems legit — but is it really? And if the 3-2-1 […]
May 06

How Many Pushups Should You Be Able To Do?

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The number of pushups you can do depends not only on your strength but also on a lot of other factors as well. Known as the simplest yet most effective exercise in your workout arsenal, pushups are a quintessential upper-body exercise that trains multiple key muscle groups. According to fitness experts, your ability to do push-ups indicates more than just how muscular your arms are — the number you can do also offers clues about your overall health. Recently on social media, people have been going gaga over the 11-push-up challenge, which was started by Mel Robbins, a longevity expert and orthopaedic surgeon who believes “everyone should be able to do 11 push-ups—regular push-ups.” The clip took off on TikTok with thousands of women accepting the challenge and posting videos of their attempts at completing 11 push-ups from their feet. But where does this number come from, and are there any markers of overall health? How many push-ups are ideal for you? According to a study conducted by Harvard researchers, middle-aged men should be able to perform at least 20 push-ups to get a significantly lower all-cause mortality risk over ten years. The study highlights the importance of maintaining muscular […]
May 03

Ellipticals vs. Treadmills: Which One Provides the Better Workout?

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Time to weigh the pros and cons of these two popular exercise machines.   Treadmills and ellipticals are standard pieces of cardio equipment you’re likely to find in almost every health club and gym. They’re also some of the most popular workout machines to use. And why not? They’re easy to use, accommodate every fitness level, and offer an effective cardio workout, getting your heart rate up and your blood pumping. The question is, though, is one better for you than the other? Experts weigh in on the differences between exercising on an elliptical vs. a treadmill, so you can make the best choice for your body and health goals, especially if you’re thinking of adding either one to your home gym.   The Pros of Treadmills You can try a variety of workouts. Treadmills are designed for walking and running. Because you can easily change the speed and incline, you can create a variety of workouts, says Adita Yrizarry-Lang, health educator, fitness professional, and speaker. Plus, many treadmills feature ready-to-follow programs and interval training options, so you can choose a workout that feels fresh and challenging every time, says Marc Coronel, certified fitness trainer and owner of Energia Fitness […]
Apr 29

5 Powerful Workouts Every Man Needs for Muscle Gains

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Powerful Workouts Every Man Needs for Muscle Gains – If you’re here, it’s because you’re done wasting time with half-measures and mediocre routines. You want results—real, tangible muscle growth that transforms your physique and boosts your strength to new levels. To get there, you need to focus on what works: the big, brutal compound lifts that maximize testosterone-driven hypertrophy, build functional power, and turn you into a stronger version of yourself. These aren’t just exercises—they’re the foundation of every elite physique in history. Let’s break them down step by step, explain why they’re essential, and show you how to use progressive overload, recovery, and nutrition to fuel your gains. This is your no-BS guide to building serious muscle.   5 Powerful Workouts Every Man Needs for Muscle Gains   1. Overhead Press The overhead press is a game-changer for building explosive upper-body strength, targeting your shoulders, triceps, and upper chest while engaging your core for stability. It’s not just about aesthetics—it builds raw pressing power that translates to real-world dominance. To perform it, stand with feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Brace your core, squeeze your glutes, and press the bar straight overhead […]
Apr 28

Build a Shredded Upper Body With These 5 Power Workouts

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Build a Shredded Upper Body With These 5 Power Workouts – Are you ready to transform your upper body into a powerhouse of strength and definition? Whether you’re just starting out or fine-tuning your fitness journey, this high-energy guide will show you how to build a lean, muscular upper body that not only looks incredible but performs like a champion. With five essential compound exercises—pull-ups, bench press, overhead press, rows, and dips—you’ll unlock functional strength, sculpted muscles, and unstoppable confidence.   1. Pull-Ups Pull-ups are a powerhouse move for building a wide, V-shaped back while targeting your lats, biceps, shoulders, and core. To perform them, grab a pull-up bar with an overhand grip slightly wider than shoulder-width. Hang with arms fully extended, engage your core, and pull your chest toward the bar by driving your elbows down. Lower yourself back to the starting position with control. If you’re new to pull-ups, use resistance bands for assistance or practice negative pull-ups (jump to the top position and lower slowly). Avoid swinging or using momentum—focus on controlled movement and keep your chest up and shoulders back. Aim for 3 sets of 6–8 reps (or as many as you can perform with good […]
Apr 27

How to Build Awesome Abs and Core Strength with the Pallof Press – Benefits and Technique

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This full guide to the Pallof Press will teach you everything you need to know about this unusual and highly effective exercise. It is not a common abs exercise, yet it yields excellent results, with a variety of ancillary benefits thrown in for good measure.   What is the Pallof Press? The movement makes an athlete hold a cable or band in front of their body and slowly, with great control, press it out and back. The full range of motion is performed under great tension, as the cable or band are taut. The Core is required to work hard to balance the lifter and control the movement. It trains an athlete’s ability to stabilise under a load. It reminds and teaches the core to activate and stay tight.   Why is it Called the Pallof Press? Tony Gentilcore explains, “For those not in the know, the Pallof Press is aptly named after physical therapist John Pallof who is the guy who showed it to both Eric Cressey and myself back in the fall of 2006 when we both moved to the Boston area.”   Benefits of the Pallof Press There are many primary and secondary benefits to the Pallof […]
Apr 24

Want toned arms? Fitness coach shares ‘number 1 workout for flabby arms’ without gym or dumbbells

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How to lose arm fat with only home workout? A fitness coach has shared a 3-step arm workout routine, and said that it ‘actually works’.   Losing stubborn arm fat can be challenging. But fitness coach Patrick Hong believes his ‘3-move arm workout’ can help you achieve toned arms from the comfort of your home. In an Instagram video he posted on April 20, Patrick shared his ‘number 1 workout for flabby arms’.   10 minute workout to ‘tone your triceps, shoulder’ In his caption, he wrote, “’My arms look flabby no matter how much I workout’… if that’s you — this actually works. No dumbbells. No gym. Just 10 minutes to tone your triceps and shoulders, and tighten that underarm jiggle. Save this 3-move arm workout and do it from your living room.” Patrick added, “Try two rounds — you’ll feel the burn by the end.” Patrick’s home workout for toned arms included these three exercises: 1. Overhead extensions – 12 reps 2. Plank shoulder taps – 12 reps each side 3. Tricep dips – 10 to 12 reps   More details of 3-step arm workout In the video, Patrick further shared details of the workout: “Try this 10-minute […]
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