Jun 24

Before or after strength training: When should you add cardio into your fitness routine?

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The debate over whether to do cardio before or after weightlifting has always been on the minds of fitness enthusiasts. Recently, researchers conducted experiments on two sets of people to better understand the effects. And they have an answer Fitness enthusiasts have debated the question for decades: is it better to do cardio before or after lifting weights? Until recently, the answer has largely been down to preference – with some enjoying a jog to warm up before hitting the weights, while others believe lifting first is better for burning fat. But a new study may have finally answered this long-disputed question. According to the study, the order of your workout significantly affects how much fat you lose. Participants who performed weight training before cardio lost significantly more fat and became more physically active throughout the day compared to those who did cardio first. The researchers recruited 45 young men aged 18-30 years who were classified as obese. The researchers split participants into three groups for 12 weeks. One group was a control group. This meant they stuck to their usual lifestyle habits and didn’t make any changes to their exercise regime. The other two groups exercised for 60 minutes […]
Jun 23

How to improve barbell squats: 9 strength-building exercises to ace your performance

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Struggling with barbell squats? Focus on building strength first! Try these 9 exercises to boost your strength and improve your barbell squat performance.   If you are a gym freak or even a beginner, you know how tough barbell squats can be. It takes serious strength, balance, and the right form, and let us be honest, most beginners either struggle to do it or make a few mistakes along the way. Do you feel the same? You are not alone! Barbell squats challenge your legs, core, and flexibility all at once, which makes them one of the most effective yet demanding exercises. But that does not mean it is impossible to perform. With time, practice, and the right support exercises, squatting with heavy weights will feel much easier. These 9 exercises will help you build strength, muscle, and endurance to master the barbell squat!   9 exercises to improve barbell squat Fitness expert Varun Rattan tells HT HealthShots about the most effective exercises that can help you gain strength and muscle mass, making it easier to perform barbell squats:   1. Bodyweight squat How to perform it: Stand with feet hip-width apart, toes slightly turned out. Push hips back and […]
Jun 22

5 exercises to workout triceps with dumbbells

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Find out exactly how to workout triceps with dumbbells for toned, stronger arms If you’re wondering how to workout triceps with dumbbells, then you’ve come to the right place. A simple set of dumbbells is often all you need for a great muscle-building workout. Our tricep muscles are located at the back of our upper arms. The reason for them being called ‘tri’ceps is because they essentially have three heads; a long head, a lateral head, and a middle head. Using a pair of the best adjustable dumbbells is a good way to help tone, strengthen and build up the tricep muscles. Research has found that the triceps – which also go by the full name of the triceps brachii – are essential for extending the elbow. When the triceps contract, the biceps – the muscles that run along the front of the upper arm – relax. In fact, the biceps and triceps work synergistically together. Although a barbell, kettlebells, and/or other weighted equipment are useful tools when training the triceps muscles, a set of dumbbells allow for a number of different exercises. Here, David Wiener, Training and Nutrition Specialist at Freeletics shares his tips on how to work out […]
Jun 18

This science-backed 7-minute workout can keep you fit without going to the gym

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High-Intensity Circuit Training (HICT), developed by the Human Performance Institute, offers a quick, equipment-free workout solution. This 7-minute routine combines aerobic and resistance exercises to target the entire body. Studies suggest HICT can improve cardiovascular fitness, insulin sensitivity, and promote fat loss, making it an efficient option for busy individuals seeking health benefits. When you’re juggling meetings, deadlines, commutes, and family responsibilities, squeezing in a full workout can feel impossible. But what if just seven minutes a day could help you build strength, improve heart health, and even shed fat—no gym or equipment required? That’s the promise of High-Intensity Circuit Training (HICT), a programme deviced by exercise psychologist Chris Jordan. It is = a short, science-backed workout strategy developed by researchers at the Human Performance Institute in Orlando, Florida. This method, built for busy professionals, shows that time constraints no longer have to be an excuse. If done correctly, this 7-minute workout can deliver real health benefits, all in your living room, office, or hotel room.   The science behind the 7-minute routine The Human Performance Institute designed this workout for high-performing individuals who face relentless demands on their time and energy. The goal was simple: create a routine that […]
Jun 14

Weight Loss Tips: Here’s Why You Should Add Burpees To Your Workout Routine

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Below we discuss some common reasons why you should try burpees. Burpees are a high-intensity, full-body exercise that combines a squat, push-up, and jump into a single, fluid movement. They are designed to improve strength, endurance, and cardiovascular fitness by engaging multiple muscle groups simultaneously. Burpees combine elements of strength training, cardiovascular endurance, and flexibility. By incorporating burpees into your workout routine, you can enjoy a wide range of health benefits. The exercise’s high intensity and full-body engagement make it a powerful addition to any workout, helping you achieve fitness goals more effectively. Read on as we discuss some common reasons why you should try burpees. Add burpees to your workout routine to achieve these benefits   1. Full-body strength Burpees work almost every major muscle group, including the arms, chest, quads, glutes, hamstrings, and core. The push-up phase strengthens the upper body, while the squat and jump phases engage the lower body. This full-body engagement leads to improved muscle tone and strength, enhancing overall physical resilience and functional fitness.   2. Cardiovascular fitness Burpees are a high-intensity exercise that significantly elevates your heart rate. Regularly performing burpees can improve cardiovascular endurance by strengthening the heart and lungs. As a […]
Jun 11

Unable to do push-ups? Try these 10 exercises to gain strength

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If even a single push-up feels impossible, focus on building strength first. Here are 10 exercises to improve your push-ups and increase your rep count.   Push-ups are one of the most effective bodyweight exercises When done regularly with proper form and high reps, they can help you build serious muscle mass in your chest, shoulders, and triceps. But if you are a beginner, push-ups can feel very challenging. You get down on the floor, try to push yourself up and nothing happens. Or maybe you manage one rep, and then your arms give out. If you are struggling, try certain exercise to help you push your limits for push-ups! Don’t lose heart if you haven’t been able to do push-ups. The real issue might not be the push-up itself, it is that your upper body just isn’t strong enough yet. To do push-ups properly and increase your reps, you first need to build strength in your chest, shoulders, and arms. So start with exercises that improve your push-up performance. These targeted moves will help you gain the strength, balance, and stamina needed to not only do push-ups but to actually get better at them every day.   Exercises to […]
Jun 08

How To Train Your Body For Better Balance And Agility?

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How to train your body for better balance and agility? Here are 5 best workouts to try every day.   Tips To Train For Balance And Agility Do you wish to develop better body balance and agility? These are two very important aspects that can not only improve your core strength but also help you get through many difficult daily tasks. Many people struggle with balance and agility and they may get called clumsy because of it. However, this can be very easily trained. Our body develops balance over time and with training. Read on to know more.   Single Leg Deadlift This is a workout that you can try at a gym. You simply need a barbell with the accurate weight as per your body weight. This workout targets your glutes, lower body, legs, calf muscles and core muscles. While working on core muscles, it also help improve balance.   Lateral Lunges Lunges are incredibly effective for strengthening your body balance. It is known to engage your core muscles and leg muscles for stability.   Yoga Yoga strengthens stabilizing muscles, improves posture, and enhances balance through slow, controlled movements and poses like Tree Pose and Warrior III.   Low-angle-view-unrecognizable-muscular-build-man-preparing-lifting-barbell-health-club-3 […]
Jun 03

What is the 6-6-6 walking workout that’s going viral? Know its health benefits

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This easy-to-follow 6-6-6 walking routine has caught on precisely because it isn’t complicated. There’s no app to download, no equipment to buy, and no steep learning curve. All it asks is your time and a little consistency.   Forget high-end fitness trackers, pricey gym memberships, and ultra-restrictive diets. There’s a new trend quietly making waves in the wellness world, and it’s as refreshingly simple as lacing up your sneakers and heading out the door. It’s called the 6-6-6 walking workout — and no, it’s not nearly as intimidating as it sounds. In this article, we learn everything you need to know about the 6-6-6 walking method and its numerous health benefits. This easy-to-follow walking routine has caught on precisely because it isn’t complicated. There’s no app to download, no equipment to buy, and no steep learning curve. All it asks is your time and a little consistency. And for anyone looking to improve their fitness, manage their weight, or just start moving more, it might be the most approachable routine out there.   So, what exactly is the 6-6-6 walking workout? The structure is simple: Walk for 60 minutes At 6 AM or 6 PM With a 6-minute warm-up and […]
Jun 01

5 six-pack mistakes everyone makes – and how to avoid them

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Getting a six-pack is not easy – if it were, everyone would be walking around with visible ab muscles all the time. To have a toned midriff, your nutrition game needs to be on point, and your workouts use the right exercises – and, of course, you must avoid the common six-pack mistakes everyone seems to make. Want to know how to get a six-pack? You won’t need fancy gym equipment or special supplements. What you will need, however, is persistence, mental resilience and a plan. You can do all the 5-minute ab workouts day in and day out, and we guarantee you won’t see any results. There is a bit more to it than just that. Start by reading the below list of six-pack mistakes to make sure you aren’t doing either. Then, you can start planning workouts and meals to finally, after years of empty promises, you can too have six-pack abs.   1. Not tracking food intake We’ll start this list of six-pack mistakes not with a workout tip; It’s to remind you that getting a six-pack depends more on your diet than your exercise regime. And the most important thing you must do is track food […]
May 31

Morning walk vs evening walk: Which is better for weight loss?

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1. Metabolism Boost Morning walks activate your metabolism early, helping your body burn more calories throughout the day, even at rest. This thermogenic effect gives morning walkers an advantage by turning their bodies into fat-burning machines from the start of the day.   2. Consistency & Discipline Early morning walks are less likely to be interrupted by work, social plans, or fatigue. Establishing a morning walking routine can help build discipline and create a consistent habit, which is crucial for long-term weight loss and maintaining an active lifestyle.   3. Fat Burn (Fasted State) Walking before breakfast, especially in a fasted state, encourages the body to tap into stored fat for energy. This can enhance fat oxidation and contribute significantly to weight loss, especially when paired with a balanced diet and regular routine.   4. Stress & Cortisol Levels Morning walks can regulate high morning cortisol levels that are linked with belly fat. Evening walks, on the other hand, help relieve mental stress and physical tension built up during the day, reducing the risk of stress-induced eating or poor food choices.   5. Sleep Quality A morning walk sets your internal body clock and supports deeper, more restful sleep. Evening […]
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