Jul 19

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
Jul 18

Fitness goals: 8 strategies to stay healthy and happy, age like a pro

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As you age, your body undergoes changes influenced by various factors, including your lifestyle choices. Poor habits can speed up the natural ageing process, leading to a range of symptoms, from decreased mobility to chronic illnesses. The effects of ageing can manifest in several ways, such as decreased muscle strength, joint stiffness, and increased susceptibility to chronic diseases like heart disease and diabetes. These changes are often accelerated by unhealthy habits like sedentary lifestyle, poor nutrition, and smoking. However, by making proactive adjustments, you can reduce these effects and pave the way for a healthier, more vibrant future. According to the National Center for Complementary and Integrative Health (NCCIH), maintaining a balanced diet, staying physically active, managing stress, and avoiding tobacco and excessive alcohol consumption are key to promoting longevity and quality of life as you age.   Here is how these 8 lifestyle changes can help you age happy and healthy:   Stay on the move: Engage in moderate exercise such as walking, swimming, or yoga to improve cardiovascular health, muscle tone, and joint flexibility. Physical activity also supports cognitive function and mood regulation. Stick to good eats: Embrace a diet rich in fruits, vegetables, whole grains, lean proteins, […]
Jul 17

Active mind/body, healthy mind/body

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Spring is just around the corner and if you’re ready to reboot one of your New Year’s resolutions, here’s why exercise should be at the top of the list. Current medical research continues to robustly establish vigorous physical exercise as a major influence on overall health and well-being, in addition helping in the treatment of many diseases including depression, cardiovascular disease, diabetes, and arthritis. A recent study found that regular, intense exercise beneficially influenced the action of 400 genes — that’s right, 400 genes, a huge number — that produce proteins increasing the healthy functioning of mitochondria, the energy-producing machinery inside every cell. Exercise is synergistic with medicines and surgery. Developing, undertaking, and maintaining an exercise regimen is one of the best steps a person can take toward a self-actualized style of medical care.   An exercise “prescription” We are a physician couple who have been physically active all our lives. We prescribe exercise regularly in our practices (one of us is a neurologist, the other a psychiatrist) and approach it in exactly the same way that we approach prescribing a medication, informing patients of dose and frequency benefits, possible side effects, and mechanisms of action. We describe a concrete […]
Jul 16

5 ways to stay safe while running or working out in extreme heat

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Follow these top tips for a healthy and enjoyable summer workout routine   As the scorching Spanish summer sets in, many of us are keen to continue pursuing our fitness goals, whether that’s running, cycling, or simply taking the dog for a turn around the park. However, it’s important to recognise that working out in extreme heat comes with its own set of challenges. So, how can we stay active while also staying safe? Here are a few essential tips for a healthy and enjoyable summer workout routine:   1. Embrace the early bird mentality One of the simplest yet most effective strategies is to pay attention to the weather forecast and choose your workout times wisely. Opt for early mornings or late evenings when the heat is more bearable. This way, you can still enjoy your workout routine without the scorching midday sun beating down on you.   2. Acclimatise your body It’s important to give your body time to adjust to the rising temperatures. Gradually increase the intensity of your workouts, allowing your body to acclimatise to the heat. Start with lower-intensity exercises and, as you feel more comfortable, ramp up the pace. This approach helps prevent heat-related […]
Jul 15

5 fitness tips to combat physical inactivity for a healthy lifestyle

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Know five essential fitness tips to combat physical inactivity and promote a healthy lifestyle. Learn effective strategies to stay active and maintain your well-being through simple yet impactful habits. Maintaining an active lifestyle is crucial for overall health and well-being. World Health Organisation’s (WHO) recent statistics point to an increasing issue in a society where mobility is medicine. Currently, half of India’s population does not exercise. This startling figure represents a worrying increase from a mere 22.3% in 2000. 31% of adults worldwide fit this description, however, India’s 49.4% proportion is higher than average. The gender gap is especially concerning, with women in India exhibiting lower levels of activity than men. If present patterns continue, it is projected that by 2030, about 60% of adult Indians will not be engaging in the recommended levels of physical activity. The consequences are severe; a lack of physical activity is linked to increased risks of illness, weight gain, and mental health issues. The World Health Organization (WHO) states that a person’s risk of non-communicable diseases (NCDs) like diabetes, heart disease, and several types of cancer is considerably increased by physical inactivity. In addition, inactivity aggravates mental health issues, weakens muscles, and impairs cardiovascular […]
Jul 14

How to trick your mind into losing weight

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1. Psychological tricks to lose weight Losing weight is hard and maintaining a healthy weight once you’ve got there is even harder. While we mostly think that weight loss is all about eating a calorie-deficit diet and sweating out in the gym, it all actually starts and ends with your mindset. With the right and focused mindset, you will do all these necessary activities to lose weight. However, with a distracted mind, you may go on a diet for three days, only to chomp on chocolate chip cookies the next day. So what do we do to trick, or in a way, train our mind to lose weight for real? Read on to find out!   2. Build a streak One of the best tricks to lose weight is to be consistent in whatever workout or diet plan you choose to stick to. Just like building streaks on social media, create a health streak for yourself and see how long you can go on. Note that once your streak breaks, and it will, do not spiral and justify to yourself that now that you have eaten one chocolate and broken your streak, you can eat five more since nothing matters […]
Jul 13

5 exercises that can help if your back and shoulders are cramped from computer use

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If your workday is being hampered by aches and pains all over, adding these moves to your workout routine can help   If you’re finding yourself struggling with a sharp pain across your shoulders, down your back or through your arms, you can blame the constant hunching-over your computer and phone. “Sitting for prolonged periods while you work from home with your shoulders forward and your chest muscles compressed can cause an over-stretched upper back. This has caused a bad posture endemic in the midst of the pandemic,” confirms Bhavna Harchandrai, a Mumbai-based fitness expert. “This often leads to knots in your neck, headaches, neck pain, shoulder impingement, numbness of the arm and upper back muscle soreness.” Stretching increases blood flow to the muscles to relieve stiffness, which lengthens the muscles and improves flexibility, reducing a risk of injury and allowing for a greater range of motion. But strengthening the muscles in the first place can help prevent the pain. A strong upper body also improves posture, so you’re less likely to slouch if you’ve built up your form and strength. “You’ll want to try exercises that will stretch out the chest and anterior deltoids, strengthen the upper back and […]
Jul 12

Eye care tips: 8 ways to protect your eyes in monsoon season

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During the monsoon season, common eye problems include conjunctivitis (pink eye), styes, dry eyes, and fungal infections. Increased humidity promotes bacterial and fungal growth, leading to infections like conjunctivitis. Stagnant water and moist environments contribute to the spread of bacteria, causing styes and fungal infections. Pollutants carried in rainwater can irritate eyes, exacerbating dry eye syndrome. Proper hygiene, avoiding touching eyes with dirty hands, using clean water for eye care, and wearing protective eyewear can mitigate these issues. Immediate medical attention is advised if symptoms like redness, itching, discharge, or blurred vision occur. Here are eight essential eye care tips for the monsoon season suggested by Noida-based ENT Dr Neha Sharma. Keep your hands clean: Regular handwashing with soap and water is crucial to prevent the transfer of harmful bacteria and viruses to your eyes, significantly lowering the risk of infections such as conjunctivitis. Protect your eyes from rainwater: Shield your eyes with sunglasses or a brimmed hat to block rainwater contaminants, which can cause irritation and potentially lead to infections if they come into contact with your eyes. Maintain proper hygiene: Use separate, clean towels or tissues for your face and eyes to avoid spreading bacteria and viruses that […]
Jul 11

7 fitness tips for combatting physical inactivity for healthy lifestyle

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n a world where movement is medicine, the latest data from the World Health Organization (WHO) suggests a growing concern. Half of India’s population is now physically inactive. This stark statistic marks a troubling rise from just 22.3% in 2000. Globally, 31% of adults fall into this category, yet India’s figure of 49.4% surpasses the norm. Particularly alarming is the disparity between genders, with women in India showing lower activity levels than men. Looking ahead, if current trends persist, it’s anticipated that by 2030, nearly 60% of Indian adults will fail to meet recommended activity levels. The ramifications are dire, insufficient physical activity is associated with heightened risks of disease, weight gain, and mental health challenges. According to WHO, physical inactivity significantly increases the risk of developing non-communicable diseases (NCDs) such as heart disease, diabetes, and certain cancers. Moreover, lack of exercise contributes to poor cardiovascular health, reduced muscle strength, and compromised mental well-being.   Here are 7 fitness tips to combat inactivity   Consistency is key: Consistency forms the backbone of any successful fitness regimen. Start with short, manageable sessions of physical activity, such as a brisk walk or gentle yoga stretches. Gradually increase both the duration and intensity […]
Jul 10

The ‘One Punch Man’ Workout Is Taking Over Social Media—Here’s Exactly How to Do this 30-Day Workout Plan

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From how effective it actually is to how to do it safely, here’s everything you need to know. If you’re into anime or manga, you’ve probably heard of the “One Punch Man” workout by now, or you may have gotten wind of it on TikTok or Instagram. If this is the first you’re hearing about this ultra-popular 30-day workout plan, here are the details: The workout is based on the workout routine of an anime character named Saitama who dreams of being a superhero. When he saves a child from a villainous monster, he’s on his way, except for the fact that he lacks serious strength. His solution? An intense workout he does every day for three years, ultimately earning him such incredible strength, he can knock virtually anyone out with one punch, earning the name One Punch Man. The result of this story has been a workout routine everyone wants to try. But how do you do it, and is it safe? Here’s everything you need to know—including whether or not you should add it to your workout routine. Get ready to sweat!   What Does the One Punch Man Workout Consist Of? “The One Punch Man Workout is […]
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