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 […]
May 02

Does walking build muscle, burn fat, both or neither?

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While it may not be the latest wellness hack, walking can still yield results for both muscle synthesis, and fat loss. But how frequently, and what distance is meaningful? Here’s what the experts say   Yes, yes, walking isn’t a new fitness craze, but everybody’s doing it. It’s low impact, accessible, and free – but from a fitness perspective does walking build muscle? In a study on global participation rates in sport, walking was found to be the most popular physical activity among adults in four of six regions including the Americas, Eastern Mediterranean, Southeast Asia and the western Pacific – which is great but is it actually any use to us, beyond getting away from your desk for a few mins?   What happens to our bodies when we walk? “From a physiological perspective, walking is a whole body activity,” says Professor Brian Carson, exercise physiologist at the University of Limerick, and head of science at Whole Supp. “When we walk we use our muscles to propel us which increases our energy expenditure, thus increasing the metabolic demands placed on our muscles and the body as a whole.” As with any exercise, our breathing speeds up in order to […]
May 01

How to stop overthinking: 7 principles for peace of mind

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Stuck in a mental tug-of-war with your thoughts? Explore 7 principles to stop overthinking and finally give your brain the vacation it deserves! Do you often replay the same conversation in your head, second-guess a decision you made, or imagine every possible worst-case scenario? If so, you’re definitely not alone. Overthinking is like being stuck on a mental hamster wheel, exhausting, endless, and getting you nowhere fast. It’s easy to fall into the loop. But you don’t have to stay stuck. There are simple, powerful ways to quiet the noise in your mind and create space for peace. In this guide, we’ll go through 7 key principles that can help you break the cycle of overthinking and start living with more ease!   Why we overthink (and why it’s a problem) Overthinking usually stems from fear. Fear of making a mistake, fear of rejection, or fear of having tons of workload to finish. While reflection is healthy, endless thinking drains your energy, fuels anxiety, and holds you back from living fully. Learning how to stop overthinking is key to better mental health, better decisions, and a happier life. So, let’s dive into the principles that can help you quiet the […]
Apr 30

How to protect your liver naturally: Eat healthy, move more, avoid smoking

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Want to keep your liver hale and healthy? Follow basic habits like eating a balanced diet, exercising regularly, staying hydrated, and avoiding harmful substances. Here’s how these small consistent, efforts are enough to keep your liver healthy in the long run.   Your liver is one of the most important organs in the body. It filters toxins, helps digest food, and supports health. Also, it is exposed to everything you eat, drink, and absorb. Poor diet, lack of exercise, and stress can slowly damage it over time, causing liver disease. Fatty liver disease, especially non-alcoholic fatty liver, is on the rise and often goes unnoticed until it becomes serious. Your lifestyle and everyday choices can affect liver function, says Dr Vishal Khurana, Director of Gastroenterology, Metro Hospital, Faridabad. He explains that basic lifestyle changes, and not expensive treatments, are vital to keeping the liver healthy. “Since the liver has a strong ability to repair itself, daily care can go a long way. Making steady, manageable changes to your daily routine helps prevent problems and supports body function. Liver disease isn’t only caused by alcohol or infection. Many people develop liver issues due to poor diet, inactivity, or lack of sleep. […]
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 26

Why You Should Take Care of Your Body and Health

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Taking care of your physical body is good for your mental health. The mind and body interact and influence one another in complex ways. Physical illness can make managing your mental well-being more difficult. Stress, lack of energy, poor sleep, and other problems can also take a toll on how you feel mentally. This article discusses why you should take care of your body and how it can support your mental health. It also explores what you can do to take better care of yourself.   Why Taking Care of Your Body is Good for Mental Health   There are a number of reasons why taking care of your body is good for your mental health: Health problems affect functioning: Health problems, even minor ones, can interfere with or even overshadow other aspects of your life. Even relatively minor health issues such as aches, pains, lethargy, and indigestion take a toll on your happiness and stress levels. Poor health habits can add stress to your life: They also play a role in how well you are able to cope with stress. The stress that comes from poor health is significant. Poor health interferes with daily living: Health challenges also affect […]
Apr 25

10 Really Simple Habits That Will Make You Healthier

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We’ve gotten a lot of great health advice over the past 25 years, but these are the habits we swear by.   Health doesn’t come down to one magical formula. Maintaining good health is the result of many habits that you make over time, like moving more, getting enough sleep, creating a happy home environment, and so much more. Here are 10 simple ways you can start taking care of your physical wellness.   Hit the Stairs Go up and down a flight of stairs, and repeat three times. Do this regimen three times a week to improve cardiorespiratory fitness by 5% to 10% over six weeks—the same improvement you’d get if you walked for 30 minutes three times a week, says Jonathan Little, PhD, an associate professor at the University of British Columbia’s School of Health and Exercise Sciences.   Snack Wisely Before Bed Before-bed nibbles can promote better sleep, says W. Chris Winter, MD, a neurologist specializing in sleep and the author of The Sleep Solution. One of his top suggestions: hummus with crackers. Chickpeas are high in the amino acid tryptophan, which can increase levels of serotonin, a precursor to melatonin. And the carbs in the crackers […]
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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