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 […]
May 28

Transform your fitness journey with these expert-approved workout hacks

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Daily workout routine tips: In workouts, consistency matters, but smart consistency changes the game. If your workout isn’t yielding results, it’s time to reassess your strategy. Here’s how to correct some common mistakes and get desired results. Are you investing hours at the gym but still not seeing any progress? Most people struggle with visible results despite consistent effort, and the reasons are often hidden in plain sight. From poor planning to diet mismatches, small mistakes can block big goals. Walking into the gym without a plan is like starting a road trip without directions, says Jashan Vij, Health & Fat Loss Coach. Many people hop between exercises based on what feels fun or familiar. “But results come from progressive structure, knowing what to do, why you’re doing it, and how it ties to your long-term goals. Whether your aim is fat loss or strength, follow a guided programme that evolves with your progress,” adds Vij.   Posture and form: According to Vij, lifting heavy with poor form is a big no-no. “Poor posture during heavy lifts like squats or deadlifts not only reduces effectiveness but increases injury risk. Rounded backs, shallow squats, and rushed reps are all too common. […]
May 27

This Is How to Boost Your Walks to Build Muscle

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Your daily steps remain an unsung fitness superhero. There are too many benefits of walking to count—but is muscle growth one of them? Walking to build muscle is possible, especially if you’re new to fitness. However, the cardio staple needs to be combined with strength training and other factors to achieve noticeable, full-body gains. To understand why that is, you have to know how muscle building works and how walking engages the body. If you do want to maximize your walks to build muscle, there are some ways to do that, too. Personal trainers share all the relevant insights below.   How walking builds muscle Muscle growth isn’t just about lifting weights, explains Justin Kraft, C.P.T., founder and trainer at Aspire 2 More Fitness. “It has three major contributors: strength training, proper nutrition, and recovery,” he continues. “Strength training stimulates muscles, causing micro-tears that your body repairs, making them stronger. Nutrition fuels the process with adequate protein, carbs, and healthy fats that ensure optimal muscle development. Rest is where growth happens—neglecting recovery can stall progress.” How does walking fit into that process? “When we walk, we engage multiple muscle groups simultaneously, which can help improve muscle endurance and strength,” says […]
May 24

5 jaw-dropping exercises of Roman Reigns you should add into your workout routine

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Roman Reigns, the WWE star, prioritizes working out as a daily routine, not just for physical aesthetics but also for mental well-being. He shared his favorite exercises, including dumbbell incline press, bent-over dumbbell rows, seated dumbbell shoulder press, barbell squats, and hammer curls, emphasizing the importance of proper form and intensity for maximizing benefits and building a strong physique. Roman Reigns’ physique is a dream of many aspiring bodybuilders. Certainly, it is not easy to maintain such a jacked physique and strength to compete in the ring wing with high-risk moves. However, as per the former WWE Champion himself, exercise has been a part of his daily life, and he maintains his workout routine with weekly plans. If you are looking for the workout routine of the original Tribal Chief, here are the five jaw-dropping exercises for you to consider in your workout plan.   Working out is part of Roman Reigns’ daily life Before diving into the workout routine of the WWE star, it is important to note that inspiration is the key to achieving such a physique as Roman Reigns. The Original Tribal Chief previously told Men’s Health that working out has been an integral part of his […]
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 […]
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