Feb 11

5 at-home exercises to strengthen your core and melt away belly fat

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If firming up your midsection is on your to-do list, you’re not alone. Getting rid of stubborn belly fat is one of the most common goals for people looking to lose weight and get fit. And while targeted fat loss or spot reduction does not work, you can tighten and tone this area — along with the rest of your body — by exercising and following a healthy diet. Belly fat is hard to eliminate Reducing belly fat is often more challenging than dropping inches from other parts of the body because doing so relies heavily on diet, says Caley Crawford, NASM CPT, and Director of Education for Row House. “We often think if we do enough sit-ups, then we’ll get a flatter stomach; however, abs also happen in the kitchen,” says Crawford. “So, if you’re looking to lose belly fat, it’s crucial that you partner a strong and healthy diet with your exercise routine,” she says. You’ll also need to consider your age and genes. According to the Mayo Clinic, they can play a small role in where you store fat. That’s why adhering to a healthy, balanced diet (with little or no processed carbohydrates) along with your exercise […]
Feb 02

You’re Not Truly Fit Unless You Can Pass These 4 Simple Tests

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These exercises will challenge your speed, balance, mobility, and strength. YOUR SECRET weapon against time’s assault on your speed, strength, balance, and mobility: these four deceptively challenging fitness tests. Each highlights a basic function you’ll want to maintain—and can still make gains on.   SPEED THE 8-FOOT UP-AND-GO TEST As you age, you can lose quad, ham- string, and glute strength. To test how well you’re staying nimble, set up a chair and place a cone or other marker 8 feet from it. Sit down. Have somebody time you as you stand, walk (don’t run) to the cone and around it, then return to your chair and sit down. Your goal: finish in less than 5.6 seconds, which most healthy men over 60 can pull off. FIX IT: If you took longer, try these 2 exercises to improve. LEG STRENGTH: Work on the tempo bodyweight squat, taking 3 seconds on every rep to lower your thighs until they’re parallel to the floor. Pause, then stand. Do 3 sets of 10 reps 4 times weekly. FOOT STRENGTH: Your smallest foot muscles may also need some TLC: Walk on your tiptoes for three 45-second sets. Repeat 4 times weekly.   BALANCE THE […]
Jan 23

3 Reasons To Track Your Own Workouts Always

by admin in Workouts 0 comments tags: address the programme, feedback tool, helps in accountability, reasons to track, track our workouts, ultimate pre workout, usual exercising, workout regime, workout routine
If you want to have a great training then keeping a track of it will actually help you to improve it. it is essential for the best progress as you will know what is missing, what more could be done to help you achieve your goals and how much you have progressed from the time you started. Let’s take a look at the 3 main reasons for us to track our workouts. Accountability With every workout that we do we know, we must progress in one form or the other. Progression is the key to any workout regime and if you maintain a journal it will always keep you accountable to that. If your journal tells you that you are lifting the same weight for months now then you will obviously look the same so you will need to make the workout more extensive, so it helps in accountability. The ultimate pre-workout Instead of doing the guesswork on what workout you should do, open your journal and check out if it is an arms day or a legs day? Proceed accordingly. This will help you to set new records from the previous ones that are listed in your diary and […]
Jan 12

4 Best arm toning exercises for women

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Here are 4 best arm workouts to help you tone them rapidly at home or in the gym.   Want to sculpt toned arms and a toned upper body? Arms that are strong and toned do more than just look really good and boost your confidence. Working out your arm muscles also has significant health benefits. Having stronger arms and shoulders can help you avoid injuries and improve your posture. And the best part is that by incorporating the right exercises into your workout routine, you can start strengthening your arm muscles right away.   1. Bicep Curls The bicep curl is the most basic arm exercise. It strengthens and tones the front of the arms, which many people equate with the capacity to flex a muscle. To begin, grab your dumbbells and start with your arms by your sides. Ensure your elbows are close to your torso, hug your elbows in towards your body, then curl the weights up towards your shoulders. Avoid swinging your arms and keep your upper arms stationary.   2. Tricep Overhead Extension with Dumbbells Looking for a triceps exercise? This classic exercise can be performed with one or two dumbbells. To execute this, stand […]
Dec 22

How to Do Pull-ups

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Pull-ups are a great exercise to add to your next full-body or arm strength circuit, but they can be intimidating for those who don’t know how to do them. Don’t be intimidated! Pull-ups consist of a straightforward motion that you can build up to as you increase your strength with regular exercise.   What Is a Pull-up? Pull-ups are a classic exercise used to measure upper body strength because they require enough power to “pull” your entire body weight up, working against gravity. To do a pull-up, you need to grab onto your pull-up bar with straight arms, set your shoulders, and engage your back and arms as you lift yourself upward. For many people, doing a single pull-up is a great challenge. Training to increase the maximum number of reps you can do is a tough but reachable goal. It can be a frustrating process because you won’t be able to see great progress until you’re able to successfully do a pull-up, but your confidence will grow with time and training.   What Muscles Do Pull-ups Work? The main muscle groups used when doing pull-ups include the latissimus dorsi and rhomboids, the largest back muscles, and the biceps and […]
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