Jun 24

6 Easy Tricks to Boost Your Leg Day Workouts

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Leg day stalling? Lower body workouts coming to an almost stand still? You’re not alone – for many gym goers it’s leg day that suffers most. But why? Perhaps it’s simply down to motivation (or lack of), after all, why do legs when you can do chest, but for others, a badly executed leg day routine could easily be rectified through some small tweaks and quick tips. As the old saying goes: knowledge is power. So let us run you through 6 easy tips and hacks that will help you get most out of your leg day routine and workouts. You’re going to thank us for this, although your legs may say otherwise.   How to Get the Most out of Leg Day   1. Warm-up This is an obvious one, but it’s amazing how many people forgo a proper warm-up prior to working out. Raise your core temperature with five minutes of light jogging, followed by a complete set of stretches, focusing on hamstrings, groin, calves and quads. If you’re not properly warmed up you simply won’t get the same results, says fitness adviser Simon Harling.   2. Fuel up Your legs and glutes are the biggest muscle group […]
Jun 23

Intermittent fasting isn’t working? Try these 5 tips to lose weight

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Nutritionist shared a post about intermittent fasting and how it could harm the body.   Intermittent fasting (IF) has been one of the most popular diet plans for decades. It involves fasting for a number of hours and eating only during a certain window in the day. There are many forms of doing IF, such as restricting the number of hours to eat and fast. While many IF experts suggest that this eating pattern involves altering a person’s lifestyle rather than just what to eat healthily. But it doesn’t work for all. Celebrity nutritionist Rujuta Diwekar shared an Instagram post about IF and how it could harm the body. “Diets don’t work because they are not sustainable, are restrictive in nature, don’t take into account the food systems of your region or daily practicalities of life, etc. Focus on developing good habits for good health and sustainable weight loss. Keep it simple and common sensical with food,” the expert wrote in the caption. In the post, she added, “Weight loss during fasting comes from losses in muscle, bone density, etc.”   View this post on Instagram A post shared by Rujuta Diwekar (@rujuta.diwekar) She quoted the latest research about IF […]
Jun 22

How to keep fit without hitting the gym

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Keeping fit is very important to your health and it’s good to engage in exercises to help you maintain your body. When most people hear about keeping fit, they think about the gym but it doesn’t always have to be the gym. There are some steps you can follow with your friends, family, or individuals to keep fit. Eating balanced diet food is very important taking plenty of fruits helps to stay hydrated always.   Here are some tips for fitness:   Take a walk Taking regular walks can help increase cardiovascular fitness, strengthen bones, reduce body fat, and boost muscle power.   Dance Dancing relieves stress. It is a great mood buster and also assists in weight loss. Yoga is also a deal to keep fit, the twisting, stretching, and folding during yoga practice helps build a good digestive system, circulation among other health benefits.   Climb stairs This is a perfect way to strengthen your bones, it helps burn calories and also improves one’s fitness. Health Experts say that climbing stairs burns more calories than jogging.   Participating in sporting activities Activities like swimming and tennis help improve blood circulation which assists the body to keep fit.   […]
Jun 21

7 Best Barbell Exercises to Get a Tiny Waist Like Betty Brosmer

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Betty Brosmer, also popularly referred to as ’the girl with impossible waist’, is a popular physical fitness expert and former bodybuilder. She was also a popular commercial model in the 1950s, who knew how to turn heads. Known for her curvaceous figure, bright smile and blonde hair, Brosmer was much more than that, though. Steven Sullivan described the model as a striking beauty with a glow that could be found in none else. Also known as the “First Lady of Fitness”, Brosmer built quite an impressive career in both bodybuilding and modelling. Getting a tiny waist like Brosmer’s will require nothing short of an arduous training regimen along with a proper diet.   Barbell Exercises for Tiny Waist like Betty Brosmer   We have rounded up a list of barbell exercises that can help you get a tiny waist like Betty Brosmer. These seven exercises can help in cinching your waist along with strengthening your core muscles:   1) Romanian Deadlift The Romanian Deadlift is one of the most important barbell exercises that can boost your overall health. This barbell exercise works on your back and abs, and minimises stress. The movement of this exercise completely engages the core and […]
Jun 20

5 ways to live a healthier lifestyle

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Maybe you think you know all the ways to live a healthier lifestyle. You take the stairs instead of the elevator, skip desserts and go to the doctor when you are sick.   But we can all do better. Here are some ideas to jumpstart new habits.   1. Diet. Eat plenty of fresh, non-processed foods, drink 64 ounces of water every day, and limit caffeine and alcohol intake.   2. Exercise. Get 150 minutes of moderate-intensity aerobic activity weekly, or 30 minutes most days. Also get two-to-three 20-30 minute sessions of strength-training per week, focusing on major muscle groups.   3. Sleep. Try to get 7-8 hours every night and try to keep a regular sleep-wake cycle – go to bed and get up at the same time every day.   4. Socialization. It reduces stress and anxiety and improves mental functioning – and that helps guard against depression, heart disease and dementia.   5. Have a primary care physician. Annual visits are important for all ages because they are intended to detect disease early, before it leads to serious consequences. These are really the basics, the foundation for good health.
Jun 19

Here are 7 expert tips to combat stress and anxiety naturally

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Stress is absolutely manageable and can be kept under control. Expert yogini suggests lifestyle changes in order to manage stress and keep anxiety at bay   Stress: A phenomenon that everybody knows yet very few people have a solution for. Life has its own challenges, some more intense than others and without the right grounding techniques, stress can become a chronic, seemingly unmanageable condition. In fact, so many people truly believe that a stress-filled life is normal. Short-term stress is normal and can push you to do what you need to. Long-term stress (above 1-2 months) on the other hand causes depletion of life quality leading to a subtle process of inflammation in the body that can lead to severe diseases. To learn how to tackle stress,  Radhika Iyer, the founder of Anahata Organic, and yogini by passion, shares the following hacks to deal with stress and anxiety naturally:   Pranayama (breath work) Your breath is connected to every single mood or emotion you feel. Think about it: when you’re excited, scared, angry, anxious or upset your breath speeds up. When you are happy, relaxed or focused your breath slows down. The easiest and most effective way to manage stress […]
Jun 18

Build Greater Forearm Strength and Size with these 4 Exercises

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This underrated muscle group can benefit from these muscle-building moves.   If you’ve been around the gym trenches, you have heard the term if you cannot grip it, you can’t rip it, and forearms play a big part in it. Forearm strength and endurance are critical in all grip-intensive exercises like deadlifts, chin-ups, and all row variations. The grip often fails before the intended muscle group trained is fatigued. Forearm strength must be addressed and is a common weakness for many lifters. Because forearm strength and endurance are involved in many upper and lower body lifts, it pays to show them a little extra attention. And stronger forearms mean more weight or repetitions on your grip-intensive exercise for more gains. Here we’ll dive into why the forearms are challenging to build, the benefits of training forearms, and four forearm exercises for your forearm flexing pleasure.   Why Are Forearms Hard To Grow? Many forearm muscles, small and large, have varying fiber types, but most forearm muscles are slow-twitch dominant. Slow twitch dominant muscle groups like the forearms and calves are challenging to grow because they are endurance based because they rely on a steady supply of oxygenated blood to operate. […]
Jun 17

Smart Tips for Losing Weight and Keeping It Off

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Losing weight is about more than what you eat   Now you can have your (rice) cake and eat it too. It is possible to lose weight and keep it off — who says you can’t have both? Registered dietitian Nicole Hopsecger, RD, LD, shares six tips for losing weight while maintaining your health.   6 tips for losing weight and keeping it off   Restrict calories in a tailored program. Not all calories, or bodies, are the same. The right diet for weight loss can be different combinations of carbohydrates, proteins and fats. “I personalize a patient’s diet, and work with them on an ongoing basis so that I can adjust based on their personality and what is medically correct for them,” says Hopsecger. Realize that a restrictive diet is a temporary measure. Restricting calories is only the first step and not a permanent solution. Once you lose weight, you should switch to a more moderate calorie intake balanced with regularly scheduled exercise activity. Reach out for support. If you have enough discipline and self-support to maintain your diet plan, that’s great. “I also recommend group support, as it’s been found to provide long-term success,” says Hopsecger. Find support […]
Jun 16

Having a stressful day at work? Here are some ways to relax your mind and body

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Feeling stressed out is totally normal, but being stressed all the time isn’t great for your health. Knowing how to relax is vital for ensuring your well-being, and it can restore the passion and joy in your life. Here are a few tips to relax.   Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down.   Here are some ways to relax your mind and body   1. Meditation Sitting back and meditating is one of the most popular methods to relax after a long day. It does not require too much physical effort, which is excellent if you are physically tired. You can employ this mindfulness technique to calm the mind, reduce stress, and improve overall well-being. It can be something as simple as breathing exercises or as complex as visualization techniques. It can help to quiet the mind and promote […]
Jun 15

6 Lower Chest Exercises with Cables

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Lower chest exercises with cables tend to be a great workout method that can be easily incorporated into your workout routine. These exercises, which include the cable, will allow you to perform more intense workouts as it will help you lift weights than you can seldom lift with free weights. Heavy overload will activate your muscle fibers and allow you to build greater strength and muscle in the body. We have curated a list of the best lower chest exercises using cables that you can incorporate into your workout routine.   Best Lower Chest Exercises with Cables   1. Cable Crossovers Cable crossovers are the best lower chest exercises with cables that will effectively engage your pectoralis major. This exercise will tone your chest along with giving your upper torso a powerful stretch. Here’s how to do cable crossovers: Begin by securing the pulleys of the cable machine at shoulder level before standing in the middle of both the pulleys while maintaining a good posture of the body. Grab both the pulleys in your palms with your arms straightened to the sides and your elbows slightly bent. Next, drive your arms together to the front of your body and cross […]
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