Dec 19

These 4 simple tips will burn more calories — you don’t even need to go to the gym

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When it comes to burning calories, work smarter — not harder. Fitness Coach DH (@dhfitinc) says there are four easy adjustments you can make in your day in order to maintain a calorie deficit to lose weight, and none of them involve dragging yourself to the gym.   Rucking Enjoy a nice walk? No need to trade it in for an arduous run or stint on the treadmill. “Walking at a moderate to vigorous pace can improve memory, sleep, cognitive function and help control your weight,” Dr. Robert Glatter, a board-certified emergency medicine physician, told The Post last year. But you can upgrade your walking to rucking by adding a weight-filled backpack. Rucking elevates walking from simple cardio to compound resistance training by adding weight to your back. The low-impact exercise is rooted in military training, where “ruck” refers to a rucksack and ruck marching, a core skill used by militaries worldwide. “Why it works is that it increases your intensity, it engages more muscles, and it’s a simple way to burn more calories doing a simple activity without having to speed up. It’s easy on the joints, too,” DH said. He recommends newbies get a backpack or specifically designed […]
Dec 16

Home workout ideas: how to get fit at home

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Specialized home workout ideas for you to try in the comfort of your own home.   Coming up with new and interesting home workout ideas can be tricky sometimes, no matter whether you’re an avid fitness enthusiast or you simply want to keep yourself healthy. However, with gym prices often being prohibitively high, home workouts can be a great alternative option. That extra $50 every month that you save from going to the gym could even be put towards some home gym equipment. All you need to work out at home is a little bit of time and space. Your own body can provide the same results as a top-class gym, you just need to activate the muscles correctly. We sat down with some fitness experts who shared some of their favorite home workout ideas, as well as providing us with some insightful knowledge around the benefits of their selected workouts.   Home workout ideas: DIY home gym The most cost–effective and creative way to workout at home is if you bring the gym to you. While investing in proper weights and machines can give great results, items within the home can aid you just as well. Try slotting your […]
Dec 13

What Is the ’12-3-30′ Workout—and Is It Effective and Safe?

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A personal trainer gives insight on the treadmill workout that went viral and whether you should try it. If you’re active on social media, you may have seen someone raving about the “12-3-30″ workout. This cardio routine requires just 30 minutes and a treadmill—and no running. Its simple formula touts many potential benefits, like building strength, increasing stamina and aiding weight loss. Almost sounds too good to be true, right? To get the scoop on its effectiveness, we consulted Julie Floyd Jones, a certified personal trainer and wellness specialist.   What Is the 12-3-30 Workout? The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it’s actually “a lot harder than it seems.” Giraldo first shared the treadmill routine in a 2019, but it wasn’t until she posted it to Instagram and TikTok in 2020 that it gained traction, and it’s still going strong. In a 37-second TikTok video, she claims this routine helped her lose 30 pounds and overcome gym intimidation.   Potential Benefits of […]
Dec 10

Winter Workout Routine: 5 Must-Do Exercises to Warm Up Muscles and Stay Fit in Cold Weather

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As temperatures drop, cold-weather workouts become essential for staying fit and avoiding seasonal health issues. However, maintaining a consistent winter workout fitness routine is essential for your physical and mental health. A proper warm-up for winter workouts not only combats the cold but also keeps your body energized, flexible, and ready to face the season.   Why Winter Workouts Boost Health and Burn More Calories? Working out in winter boosts your immune system, helping you stay resilient against seasonal illnesses. Cold-weather exercises enhance blood flow, reduce joint stiffness, and prepare your muscles for intense activity. Additionally, a winter fitness routine releases endorphins, combating seasonal mood swings and promoting mental wellness. Interestingly, your body burns more calories in the cold to maintain heat, making winter an ideal time for effective calorie-burning exercises. Without further ado, here are some best exercises to stay warm in winter that will not only warm up your body but also enhance flexibility, improve circulation, and help you stay active in winter.   5 Essential Exercises for Winter Fitness Routines Jumping Jacks Jumping jacks are a classic cardio warm-up exercise perfect for raising your heart rate and generating body heat. How to Perform: Stand with your feet together and arms […]
Dec 07

Tips to workout for a weak heart

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After heart surgery, rejoining the gym requires a cautious approach. Obtain clearance from a healthcare professional and start with low-intensity exercises. Focus on low-moderate resistance training to regain strength gradually. Pay attention to your body’s signals and consider cardiac rehab for a safer recovery. Communication with doctors is crucial for a successful return to fitness.   Recently done with heart surgery? Don’t skip these crucial fitness points Getting back to the gym after a heart surgery is a commendable aim. But for those who used to work out frequently, getting back into the gym needs a cautious and well-informed approach while exercising. The first and foremost step before joining a gym is clearance from a healthcare professional. Based on the intensity and seriousness of the surgery, the healthcare professional will advise on how to ease into exercising which doesn’t affect your health. The exercise program should be designed for maximum benefit and minimum risk to your health and physical condition. Consider reaching out to an appropriately credentialed Exercise Professional to work with you and your doctor. Working together will enable you to establish realistic goals and design a safe, effective, and enjoyable program.   Here are the important and cautious […]
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 […]
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