Exercise

DO YOU WANT TO PARTY WHILST WORKING OUT ZUMBA IT IS
Added To Favorites
Removed From Favorites

  0

Lots of people swear by Zumba for weight loss, but does it really work? The answer is YES, it does work out really well for effective weight loss process along with many other amazing benefits. This form of workout was invented by Beto Perez, and now it has become a raving hit at the fitness centers worldwide. Zumba fans welcome the killer workout with the catchy music. It is a combination of samba, salsa, hip-hop and mambo, which makes it an ultimate fat burner that will have you sweating within minutes. Let’s explore the major benefits of including Zumba in your routine to shed off those extra pounds-1. Weight lossUndoubtedly the best advantage of including Zumba in your workout routine is the spectacular weight loss results this new fitness craze can bring. It boosts the weight loss process by burning around 800-1000 calories in an hour, which is a huge number. It is an extremely fun workout that will improve the working of your cardiovascular system, which plays an active role in fighting the unwanted weight.2. Complete body toningAlong with weight loss, this workout also helps to tone the entire body as well as it contributes in increasing your muscle mass and strengthening your body. While doing Zumba you unknowingly engage yourself in high-intensity workout moves like squats and lunges, which tone your body from head to toe. Though such results can be easily achieved via other forms of exercises as well but, Zumba is different as it is not boring and repetitive in nature.3. AddictiveIt is really difficult to fall in love with your workouts but with Zumba this problem easily gets fixed. This form of workout has so much fun that you would actually be looking forward to your next workout session. This level of motivation will make the process of weight loss a lot more faster and happier. So if you need motivation Zumba is the way to go!4. Get socialGoing to a Zumba class is a new way to make friends and get social. All the members of the group are directed towards one goal that is to stay healthy and lose weight, which makes it easier to socialize with them. Every workout session becomes a party and you tend to achieve your goals faster without even knowing. So get fit by connecting with like-minded people by joining a class now!5. Metabolism boosterZumba plays an active role in burning out calories even when your body is at rest. A higher metabolic rate indicates that you have a healthy body, so give your body the boost now. Along with this, it burns around 800-1000 calories in an hour which makes it very clear that you can have a treat or two without feeling guilty.6. Stress relieverZumba is a great stress buster and works as a perfect therapy for your body. It is a perfect way to bust out all your stress that you accumulate throughout the day. The music and upbeat moves help in releasing the mode improving hormones – endorphins. Along with this, when you are relaxed you will have a more sound sleep, which also contributes in fastening the weight loss process. Overall, it contributes in long and healthy life by reducing tension/stress, blood pressure management and other lifestyle related diseases.7. Suitable for every ageAge is not a road blocker for this workout form. It is perfect for all age group as it combines a lot of fun element and exercise with music/dance. Zumba makes people of all ages and from all walks of life, feel active and healthy. So don’t worry just go and shake it off!8. FlexibilityZumba is a perfect blend of dance with aerobics. It plays a very active role in increasing body’s flexibility and also stretches your muscles. If you stick to this workout form on a regular basis, stretches such as touching your toes and doing full splits will become a reality in no time.9. Boosts immunityZumba is an intense workout form that helps you go beyond your limits. Daily activity is often considered a major factor in improving the overall health and also boost the immunity levels. When you workout the blood gets pumped up and immune fighting cells are transported to the required areas, which ultimately helps in fighting off the disease. This is not a special benefit of Zumba, but it definitely is the most interesting and fun way!10. Beautiful skinA Healthy body leads to a healthy and beautiful skin. Every move of Zumba is targeted towards a specific body part, which makes it a full body workout. Dancing to fast beats will make you sweat, which will increase water intake. Drinking a lot of water will help your body to flush out all the toxins, which can cause pimples, acne, rash, blotches and disorders on your skin’s surface. Make a routine to do Zumba daily for 40-50 mins daily, and you’ll notice a visible improvement in your complexion!Join a Zumba class now to reap all these benefits and have a healthier and happier lifestyle! **CHEERS**...

BENEFITS OF SPRINTING
Added To Favorites
Removed From Favorites

  0

Most people who start working out for weight loss measure their progress with the number of hours they spend working out on a treadmill or bike. It’s not difficult to accept and justify this approach as this is what everyone else seems to be doing at the gym too. After all, if you want to lose weight you have to put in your time, right? The answer is yes by working out for hours you will surely lose weight but the unfortunately it isn’t the healthy way to do it. This is because you are mostly losing water and muscle weight, which slows down your metabolism causing you to gain body fat. This workout pattern has been negatively re-compositioning your body; trading muscle for fat. When it comes to opting for a good workout for the purpose of fat loss, the most fruitful one is to go on a shorter but higher intensity sprints. This method of exercising for fat loss is known as high-intensity interval training, or HIIT.High Intensity Interval TrainingWhat exactly does one mean when he or she says that high interval training are more suitable for people who want to lose weight faster in comparison to long and steady periods of cardio? To answer this question in an easy to understand manner, let’s start the answer with an example – A typical jogger will pace himself at a steady clip over a fixed distance or period of time. If he intends to run for an hour, he will jog at a pace which will help him in sustaining and completing his goal. On the other hand, HIIT training involves doing short but intense running sprints where the runner is required to run as fast as possible. When running on a treadmill this means cranking up the incline and increasing the speed drastically. The period of exercise is very short ranging anywhere between 15-60 seconds but during this duration the individual pushes him as hard as possible. The total time of exercises is not more than 10-20 minutes and with a short break after each repetition. HIIT training takes less time to achieve the same results as longer, slower running – but it’s certainly not easier.The ScienceIs sprinting combined with interval training really more effective for fat loss than a steady jog or is it just a myth? International Journal Sport Nutrition and Exercise Metabolism conducted a study by dividing a group of male students in two sets – 30 minutes of steady jogging, or 2 minutes of intensive sprint interval training – 3 times a week for 6 weeks. The results of the study indicated that the interval spring training actually boosted the student’s metabolism the same amount as those who jogged, even though the joggers exercised for 28 minutes more than the sprinters each session. This is just one of the result, there are many other studies which have indicated a positive impact of sprint training as compared to longer, marathon style runs. There are some more reasons which could be held accountable for it –1. Anabolic effect Studies have shown that doing sprint training along with eating more calories actually results in building better muscles. There is a striking difference between a sprinter’s build as compared to a marathon runner’s build, which is mainly because of this anabolic effect.2. Increased Aerobic capacity Since you get engage in intense sprints it helps in pushing the body’s system to increase the limit o oxygen your body can use. You’ll feel more energized and “fit” from doing sprints, compared to doing long, but low-intensity cardiovascular exercise.3. Afterburn Effect is the most beneficial output of the getting engaged in interval training. It helps you burn off fat even 24-48 hours after your last workout.4. Less hunger Joggers tend to find them famished after a long run resulting in increased appetite whereas sprint training does not have any such impact on appetite.Myth vs FactThe conventional wisdom of working out for long hours to lose weight is actually based on a flawed wisdom, which showed that low-intensity training is more likely to use stored fat as fuel than high-intensity sprints. While this is certainly true, the reason this wisdom is flawed is because the high-intensity training still results in more fat burned overall, even if the lower intensity training burned more fat compared to glycogen percentage wise.Say no to jogging?Though HIIT is more effective as compared to a jog but this certainly doesn’t mean that you should completely say no to jogging. On the other hand, for the overweight individuals it is highly recommended to build a strong cardio base through jogging instead of sprint training. Along with this, many people like to go for long runs to de-stress and meditate. and off course it does contribute in burning calories though not as fast as high-intensity interval training. But if you’re looking for an effective way to burn fat, your best bet is to start doing HIIT now.Tips for effective sprint training1. Warm-up: Don’t forget to warmup before starting a sprint session.2. Time Your sprints: Set the exact timings of your sprints and gradually increase them for faster results.3. Straighten up: Avoid leaning forward when in a sprint session, rather try to maintain a straight pose for more effective output.4. Never rush recovery: Have a well defined time for sprints and don’t forget to do the same for rest5. Don’t count, just sprint: Simply keep in mind that intensity matters more than repetitions....

BURPEES FOR INSTANT WEIGHT LOSS
Added To Favorites
Removed From Favorites

  0

Well, today let’s talk about this power-packed exercise which is called the BURPEES. It was named after the American Physiologist Royal H. Burpee. He developed the BURPEE test as a part of his thesis during his PhD in Physiology as a simple method to know the fitness level in a person and this is how it all began. Today this is the most effective form of exercise that gives immense results for weight loss and body toning. Now doing this power-packed exercise is too simple. You just need to perform the following steps:1. Take a standing position2. Get in the plank mode3. Lower your chest to do a push-up4. Kick your feet back to their original position5. Get up, jump and repeat it from step one.There are some super benefits if you include this exercise in your workout schedule, which are explicated as under:1. No Equipment neededThis form of exercise does not require any equipment which makes it very easy to be performed anywhere and anytime. Since it is a non-equipment workout; so you really do have no excuse to not do them! You can do them in your home, at the gym, in the garden, on holiday – or anywhere else you feel like.2. Strengthens your coreBurpees will get you the perfect abs and core in the fastest way. It is one of the best exercises ever to boost your endurance and build a strong core. Just 10 burpees reps in a row will make your heart pound and your breath get quicker. Do them consistently and watch as your core strengthen!3. Burns mega caloriesBurpees actually convert your body into a fat burning machine. They are awesome because they help in complete body workout. This single exercise includes a squat, press up and jump squat. As this exercise involves multiple muscles, it tends to elevate your heart rate to maximum level and hence burn loads of excessive calories. Along with this, some studies have also shown that high-intensity exercises like burpees actually burn up to 50% more fat than moderate exercising. It is quite indicative that it is the perfect form of exercise which burns mega calories, builds upper-body strength, and increases power. So if you want to lose weight, ditch the bike, cycles and treadmills – and do burpees instead.4. Improves aerobic enduranceBurpees aren’t just great for helping you to lose fat and build muscle; they can actually help to improve the health of your heart and lungs. This is because burpees are classified as an anaerobic exercise, which means that your muscles aren’t using oxygen during the workout. Instead, your body uses glycogen (the stored form of glucose) as fuel. Anaerobic exercise plays an active role to increase endurance and fitness levels.5. Works on entire bodyThe most effective and productive mix of multiple exercises has enough options to tone the entire body. Its impact is not limited to only one body part rather it helps in toning and shaping the entire body structure.6. Raises metabolism for a continued fat burning even after completionAccording to American College of Sports Medicine doing 10 fast-paced reps of burpees makes the same impact at revving your metabolism as a 30-second all-out sprint. Improved levels of metabolism make your body a fat burning machine and helps to burn calories and fat long after you actually stop exercising.7. Good for everyoneBurpees is one form of exercise that benefits all kinds of people. If you are a Pro at Workout and spend more than 2 hours on exercise every day, it will definitely benefit you if you include Burpees in your workout and also if you are a beginner and have just begun to work out or get into a regime for Weight loss, it will give you miraculous results. Hence, it can be treated at par with running as it surely takes some efforts to do burpees.8. Extensive results if you do it every dayUnlike running, which is a monotonous form of exercise, burpees are fast paced, dynamic, and never boring. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain or, just to look good. Including this exercise in your daily routine you will be able to achieve your weight loss goals much faster than any other form of exercise.Now after getting educated about the benefits of Burpees, one starts to think how many should be done. Well for that if you have just learned to do burpees and can do it right, start with 5 at a stretch and then keep doing it for a week. Once your body gets used to this exercise, you can keep adding 5-10 more every day and your final target could be as high as 100… So don’t wait. Just pull on your shoes and your gym wear and start doing BURPEES now.Caution: You should start doing it only if you know the right way to do it. Please make sure you don’t hurt your knees while doing it. If you feel the pressure on your knees, immediately stop doing that....

SQUATS TYPES & BENEFITS
Added To Favorites
Removed From Favorites

  0

Weight training and aerobic activities are two most effective forms of exercise which help in boosting the weight loss process. There’s one single form of exercise that covers the benefits of these two – Squats. Squats are the perfect staple and they make your body look pretty amazing in just some time. They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises. Today we have got some great variations in squats which will not only keep you addicted to this exercise but will also double the level of impact it makes on your body. Checkout now-1. Body weight squatsBefore trying out the advanced types of squats, it is very important to perform the basic squat in the right manner. This type of squat is the regular and most basic pose of the exercise which absolutely requires no equipment. The main key that will help you master this form of squat is to pretend that you are sitting on a chair and remember to put all your weight on the heels. Following are the steps –a) Feet hip width apart and slightly pointed out.b) Squat down to where your knees reach a 90-degree angle.c) Try to maintain the weight through your heels as you push yourself back up to start.d) Repeat 2-3 sets of 15 body weight squats.It is very important that you do not lean forward and maintain a flat back while doing this exercise.2. Jump squatsThis is the advanced step for basic squats. Use the same pose but instead of going down with your body weight explode up and land back safely in the squat position. Use the following steps for perfect posture-a) Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.b) Dip your knees in preparation to leap.c) Explosively jump as high as you can.d) When you land, immediately squat down and jump again.e) Repeat 2-3 sets of 10 jump squats.3. Sumo squatsIn this type of squats, your feet need to be wider that you butt width and the feet need to be significantly angled in outward direction. This form of squats targets your inner thighs. To do it follow these simple steps-a) Stand with your feet wide, toes pointing out.b) Hold your hands in front of your chest and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.c) Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.e) Do two sets of 15 reps.f) If you want to make it more difficult grab some weight4. Pulse squatsWant to feel more heat and pressure? Then this will really blow you off. See the steps now-a) Get into basic squat form.b) Once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat.c) Repeat this 20 times5. Single leg squatsAnother exciting variation in squats is to go for a single leg to increase the level of pressure to another level. To do this form of squats follow the listed steps-a) Lift your left leg either behind you or keep it as straight as possible in front of you.b) Now squat down on the right leg.c) Repeat this 20 times and then switch the legs and follow the same process.6. Barbell/dumbbell squatsNow that you’ve got your basic form down, it’s time to add some weights to your squat. This type of squat is a pretty advanced exercise that needs to be done in the gym and with equipments.a) Stand with your feet hip-distance apart, holding a dumbbell or bar across your upper back with an overhand grip.b) Bend your knees while keeping all the weight in your heels.c) Don’t let your knees move beyond your toes or your knees roll out or in.d) Press through your heels, and straighten your legs to return to standing.e) Do 2-3 sets of 15 squats.BENEFITSSome of major benefits and results of opting for these squats forms in your daily exercise regime are highlighted as below –a) Builds muscles throughout your bodyThough the main target of squats is lower body and legs but they also promote muscle growth around your entire body. The major reason behind this is the high intensity of this exercise which creates an anabolic environment and pushes the body to release hormones that are vital for muscle growth.b) Burns fat and boosts weight lossAlong with building and toning muscles, squats helps in faster calories burnout. The intensity level of this exercise is so high that the rate of fat and calorie burning increases by 50%. So squats make a superb general workout for health and weight loss, as well as being a specific muscle toning exercise.c) No equipment workoutIt is a completely no equipment workout which is one the biggest advantage as you can do it anywhere and anytime you want. This also explicates that even when you are not able to visit your gym you are not away from your fitness/weight loss regime.d) Improved flexibilityThe bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them flexible and strong at the same time.e) Better functioning of the digestive systemSquats help you to remove waste from the body. It improves the pumping of body fluids, aiding in the removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for the improved movement of feces through your colon and more regular bowel movements.f) Rounded buttBenefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all!WarningIf you are new to the squats, you should start slowly. Before each session, take time to warm up your body. Be careful to keep your knees in proper alignment as you squat to avoid injuries....

HOW TO LOSE WEIGHT BY SKIPPING
Added To Favorites
Removed From Favorites

  0

Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? The answer is simple: It is SKIPPING ROPE! It is obvious that every one of us has or at least tried jumping a skipping rope in the past. It is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span.How to do skipping the right way?If you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method:The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders. It is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively!How much calories does it burn?The answer to this question is: As much you want! This is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. For example: If you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. On a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio.Benefits of skippingSome of the major benefits of including skipping in your weight loss regime are highlighted as under:a) It is a high-intensity interval training workout, which makes it one of the best cardio exercise. Skipping burns more calories in comparison to running. To make the difference more clear: The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! Along with this, British Rope Skipping Association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run.b) Skipping is a no equipment form of exercise. All the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you won’t have to miss your workout, all you need is a rope and an open area to burn calories.c) Jumping rope blasts the calves, tones your arms and shapes the abs. Studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. It is a low impact exercise than running and, therefore, a better option. Those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination!d) Skipping can be done by anybody and everybody, from beginners to advanced level.e) Skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills!f) Skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density!ConclusionThus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!...

Are Planks The Best Core Exercise
Added To Favorites
Removed From Favorites

  0

The plank is an excellent exercise that strengthens your back while protecting it. It’s a popular exercise among many fitness enthusiasts and athletes as a core-strengthening move that also conditions abdominal muscles. Your core comprises of the abdominals, obliques and back muscles. Therefore crunches alone aren’t going to do the trick. You need an all-rounder exercise that strengthens all muscles in your core and stabilizes it.All movements originate from the core. In addition, it also supports the spine, your posture, and internal organs. Practice performing a classic plank and its variation on most days of the week and increase the amount of time you hold a plank position as you progress.To perform a proper plank, follow these steps:Step 1Always warm up before starting any exercise routine. Start with 5 to 10 minutes of any light exercise such as jogging in place. This will boost blood flow and oxygen supply to your muscles, thus improving performance throughout your whole workout.Step 2Lie down with your face first on the floor and position your elbows right under your shoulders. Press your hands to the floor, keeping your arms directly under your shoulders and close to your torso.Step 3Tighten your thigh and core muscles and raise your legs and upper body off the floor. Support all your weight on your arms and toes, making sure your back is neutral and your neck, butt and legs are in a straight line. Think of yourself as a plank of wood. You’re calm and steady.Step 4Maintain the plank position for as long as possible, we suggest you try 10 seconds first and increase the length as you progress. Breathe naturally and keep your back straight throughout the exercise. When you’re done, slowly lower your body, relax and breathe deeply.Plank variationsIf the regular plank is too boring for you, you can try its variations which are fun and more challenging:1. Bird dogThis one is a killer. Bird dog is a great exercise to prevent instability. Get into a basic plank position and lift one arm off the floor and reach out. Next, lift the opposite leg and hold. If this is too challenging for you, lift your arm and leg separately but make sure you switch sides. Keep your core tight and back straight throughout this exercise.2. Swiss ball plankIf you want to work on your core’s stability and strengthen it even further, add some external instability. One great way is to use a Swiss ball. Place a Swiss ball on the floor and place your feet on it and maintain a regular plank position with arms under shoulders. Keep your core tight and back neutral.3. Side plankSide planks are a great way to work your obliques. Get into normal plank position, squeeze your butt and abs, lift one arm off the floor and place one foot on top of the other so that you’re facing one side. Stretch your free arm towards the ceiling, point your fingers and look up. Hold in this position for 10 seconds. To make this more challenging, add in a crunch! Bend your free arm and your top knee and bring your elbow or top arm towards your knee to form a crunching motion. Return to your initial side plank position and repeat....

IS POST WORKOUT COOL DOWN NECESSARY
Added To Favorites
Removed From Favorites

  0

Working out is an important part of our lives; it brings lots of benefits to our bodies and health and it is great for our psychic and mood.After a working out session, the first urge is to jump into a cold shower and relieve all that heat and cool yourself out but that is not exactly wise, because what you do after working out is as important as what you do during this process to get the best results, and here’s why it’s not so wise to jump into a cold shower:a) First of all, if you stop too sudden from of a great effort there’s the risk of getfting a dropped blood pressure and your blood could gather in your legs, so in order to prevent such thing, you should continue with an easy walk for 5 minutes after running or some stretching out after cardio or strength training, also 5-10 minutes. This way you’ll relax all that tension from the workout, avoid next-day soreness and help expediting the healing process of muscles that start to break down from the effort. It is advisable that you alternate the hot water with the cold water, during the shower to keep the blood flowing from one extreme to another, for muscle recovery and against the inflammation after work out.b) Also, you should not rush into drinking a lot of water after the workout. We know you’ve dehydrated a lot but drink small portions and allow your body to steady its heartbeats and get back to a normal function, before filling the water gap in your body. In 15-30 minutes, after the workout, your body’s metabolic window will be open and that’s the perfect time to drink water and a protein shake as well, to rebuild your muscles. If a shake is too much you could have chocolate milk for energy.c) Getting a full massage can also help, or rolling a foam roller under your back and neck will do the trick as well if you can’t have a full massage. Don’t forget to rest well and eat well, if you want to keep your tonus and be healthy looking and glowing....

BUILDING MUSCLE MASS
Added To Favorites
Removed From Favorites

  0

The basics of gaining muscle, being informed keeps you from losing motivation when legendary gains don’t magically happen!How exactly do we build muscle? The question that everyone who steps into a gym for the first time asks himself and interestingly enough the question that even top athletes and trainers haven’t quite managed to answer. What is the fastest method to gain mass, what type of exercise offers the best gains in strength, how often should we exercise, what should we do when we’re not at the gym. Just ask in any gym and you will receive 3-4 different answers. There isn’t really a definitive answer and if there is we are nowhere close to finding it. Different people can have very different bodies and reactions to the same stimuli. Much like physics though, even if bodybuilding lacks a unifying theory it doesn’t mean we haven’t covered the basics.I will try in this article to present some of these basic mechanics so that anyone who wishes to build muscle mass will have a comfortable, informed base to start on. As time passes and you get to know how your body reacts to weight training you will be able to fine tune your gain and experiment with the more subjective theories.At first the process of muscle gain can be a bit counter-intuitive. Not only do we not gain muscle in the gym but we actually lose some muscle mass while we lift. The muscle groups we exercise, especially in resistance training do become bigger, but it is not actual muscle, they are simply engorged with blood rushed there by our bodies in order to raise the oxygen levels and burn more energy. It’s how we can withstand unusually high effort levels. The muscle itself suffers tears and begins to break down during that sustained effort so in reality when we leave the gym we actually have less muscle mass than when we went in.Catabolism – The breakdown of complex molecules in living organisms to form simpler ones, together with the release of energy; destructive metabolism (oxford dictionary)That is basically what happens to our muscles when we lift, our body starts to break them down in an oxidation process that results in the energy that allows us to keep going and cellular waste like lactic acid which gives us the soreness we feel in our muscles.Anabolism – The synthesis of complex molecules in living organisms from simpler ones together with the storage of energy; constructive metabolism (oxford dictionary)These types of metabolic pathways are our bread and butter. This is how we gain muscle mass. The micro-traumas we have inflicted on the muscle have weakened it and now the body overcompensates by not only rebuilding the muscle tissue but adding more so that the risk of repeat trauma is diminished. That causes myofibrillar hypertrophy or simply put muscle growth. This process does not take place in the gym, it happens when we rest. So even if we had an excellent workout session it is equally imperative to rest afterwards, to have a healthy sleeping program and to eat a lot of proteins in order to facilitate the muscle building process. It has been shown that working very hard in the gym without a healthy nutritious diet and proper sleeping we can actually lose muscle mass. We need to take all the steps to ensure that the rate of protein synthesis in our muscles is greater than the rate at which we break them down. They need to be predominantly in an anabolic state.How much you should sleep or what you should eat is always in the debate, countless diets protein diets and supplements. And if they perfectly fit your workout, weight, age, body type etc. they can indeed offer impressive results. As a safety net though you just need to remember to sleep eight hours a night and include one of the many sources of easily available protein in your meals; red meats such as stakes, chicken breast, ground turkey, eggs, nuts, tuna, salmon and dairy products.Hypertrophy – The enlargement of an organ or tissue from the increase in size of its cellsHyperplasia – The enlargement of an organ or tissue caused by an increase in the reproduction rate of its cellsOne of the questions still left unanswered is whether muscle also grows thrfough hyperplasia. It is documented that the strains of the muscle become larger through the incorporation of proteins into existing myofibrils producing growth by increasing the size of existing cells. There have only been a few studies though supporting hyperplasia and so far all are inconclusive. Regardless of the exact biological process however what we do know for certain is what growth responds to, and that is progressive overload.Our bodies are very lazy and maintaining a large muscle mass can be a lot of work, that is why gaining mass can be so difficult, and especially keeping it. The body needs to be forced into action and for that we need to keep it at high levels of stress when we work out. Progressive overload has been proven to be the best way of doing that, constantly increasing weight to avoid the body becoming comfortable with the exercise and varying the number of repetitions and sets to force it to adapt and constantly gain muscle mass in order to sustain the constantly increasing levels of effort.The best approach for building muscle is 10-12 repetitions and 4-6 sets. Powerlifters use only 2-6 repetitions with maximum 3 sets they use very large weights, however, increases their strength very fast. Unfortunately, most of that strength comes from neural adaptation; simply put they learn to use their muscles more efficiently. It is believed that can seriously hamper muscle gain, as we said before our body is very lazy and the more efficiently he can use the available muscle the less he needs to build more in order to keep up with lifting.Ultimately however it all comes down to motivation. As long as you keep going to the gym, resting well and making sure your diet has enough protein you will gain mass. Maybe not as fast as you could or as efficient, but as the months pass you will see results and slowly you will be able to adjust your routines in order to get the most out of your effort and time....

QUICK HOME CARDIO
Added To Favorites
Removed From Favorites

  0

Don’t forget to do cardio even on gym-less days as it plays the key role in helping you lose weight.Get your heart rate up at home, a task that requires nothing more than your body weight and a couple of simple fitness tools. The list of these amazing cardio workout options helps in full-body conditioning and they will leave you sweating in just a few minutes. Here’s the list of best at home cardio options –1. Running in placeIt is the best and simplest cardio option that is available for all weight watchers. Just because you are not able to hit the treadmill or go out of your house doesn’t mean that running is not an option for. Running and jogging in place can be an equally effective workout too if it is done in the right manner. The right way to run in place is to get your knees high and really swing your arms. Just like in actual running opposite arm should swing with the opposite knee.2. Jumping JacksDon’t underestimate the impact of jumping jack on weight loss. On an average, an individual is likely to burn 100 calories in just 10 minutes. This exercise is likely to give you a serious cardiovascular burn, releasing endorphin and a good sweat. If you haven’t had a hands-on experience with jumping jacks, here’s how you can do it in the right way – stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to the midline. Repeat it for as many times as you can!3. BurpeesBurpees in one such exercise which everybody loves to hate but it has an immense number of benefits and requires absolutely no equipment. There are some super benefits if you include this exercise in your workout schedule, which are – it strengthens your core, it is a full body workout, raises metabolism for a continued fat burning even after completion and improves aerobic endurance!How to do burpees?– Take a standing position, get in the plank mode, lower your chest to do a push-up, kick your feet back to their original position, get up, jump and repeat it from step one.4. Mountain climbersMountain climbers is also an intense form or workout which requires a certain level of endurance and power. It is not an easy exercise but is certainly very productive and contributive towards your weight loss regime. The best way to do this exercise is – Begin in a pushup position, with your weight supported by your hands and toes. Now, explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.5. SkippingIt is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span. It is a high-intensity interval training workout, that requires no equipment and blasts the calves, tones your arms and shapes the abs.The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders.6. SquatsSquats are the perfect staple and they make your body look pretty amazing in just some time. They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises.You need to follow these simple steps to perform squats in a perfect position for best results – feet hip-width apart and slightly pointed out, squat down to where your knees reach a 90-degree angle, try to maintain the weight through your heels as you push yourself back up to start, repeat 2-3 sets of 15 squats.So with these simple no equipment cardio options you have no reason to miss your workout even on days when you can’t actually go out....

Cycling For Weight Loss Does It Work
Added To Favorites
Removed From Favorites

  0

Forget the treadmill or the aerobics classes. More people are now catching on to how cycling- whether it be the traditional way outdoors on the open road, or using a static bicycle in the gym for a cycling or “spinning” class- is one of the lesser known, yet highly effective exercise methods for losing weight.Taking up cycling is a fun and enjoyable form of movement that can also lead to many health benefits- including weight loss. By cycling every day, it is possible to tone the body, improve overall fitness and start to lose the excess kilograms in a steady and healthy way.The way that cycling can kick-start your weight loss efforts is through a combination of factors. Firstly, it is a low-impact sport which strengthens your hip muscles, hamstrings, glutes and quads, and the stronger these large muscle are, the easier it is for your body to burn fat.Second, cycling also requires doing short sprint workouts that are known to effectively increase levels of human growth hormone, which helps to boost lean muscle and burn fat. Finally, when cycling, you also do interval training (spurts of activity and rest) that increases your body’s metabolism, so you keep burning fat even when you aren’t cycling. It doesn’t get better than that!Like all forms of safe weight loss, the results you achieve will depend on the amount of effort you put in. To lose 1kg a week (which is a safe and healthy weight loss speed), you will need to develop a cycling routine that is consistent (at least 3-4 times a week). You will also find that your weight may not change dramatically at first because your muscle mass will first increase from the strengthening of your muscles that happens though cycling. This will mean the numbers on the scale won’t change- even though your body shape will from becoming more toned.The great thing about cycling is that it can be easily integrated into your current lifestyle. Start riding from place to place rather than taking your car. Or set up a stationary bike in your living room, and burn calories while watching your favourite TV show. The ease of being able to cycle in different situations also means you can have plenty of variety in your exercise routine, and many people soon find they become quite addicted to the cycling rush.You will also need to combine cycling with a healthy diet to get the results you want to achieve. Cyclists benefit from having more protein in their diet to keep hunger at bay and to kick start their metabolism before a ride. Don’t skip meals when regularly cycling, and eat a protein rich meal combined with healthy “good” carbohydrates within thirty minutes of completing a ride. The powerful combination of a well-rounded diet with managed portion sizes, avoiding junk food and sugary snacks, drinking plenty of water, along with a regular cycling routine will see you reaching your weight loss goals before you know it!...

WORKOUTS IN WATER
Added To Favorites
Removed From Favorites

  0

Got bored of gym workouts? Want to lose weight without breaking a sweat? It’s time to hop into the pool and enjoy water workouts that burn mega calories and tone every trouble spot. Working out in water is not only fun but also burns fat faster. Now turn you lazy summer day into a calorie burning HIIT workout! Some of the major benefits of water workouts apart from calorie burning includes – increased resistance and endurance, increase balance and joint range of motion, heals infections and also minimizes the stress on the body! Add these fun water exercises to your aquatic workout routine for improved results:POOL PLANKPlanks are equally beneficial both on land and in water. If you don’t have a strong upper body, it’s hard to hold it long enough; all of that changes in a pool. Planks boost your endurance and the water pushing and pulling on you increases the challenge to your core and hence ensures better results!How to do: Stand on the pool floor. Hold a water log (a long cylindrical piece of foam that float) vertically in both hands. Press it straight down and lean forward until your body is on an even incline. Try to do it for 1-2 minsSPIDER MANTurn yourself into a spiderman and climb the pool walls like he climbs the buildings. The major benefit of this exercise is that it provides a unique challenge to core and back muscles. This workout helps you defy the gravity that just isn’t possible on land!How to do: Stand in the pool, stabilize your body, sweep your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four repetitions and alternate the leading leg each time.WATER CARDIOCardio in water sounds so much fun and also helps to raise your heart rate and ultimately burn more calories. Along with this, it also helps to strengthen your upper chest, back, arms and core with this challenging drill.How to do it: Straddle a water hog as if you were sitting on a horse. Pedal around the pool as fast as you can. Don’t lean and sit up tall with your spine vertical. This will force your core muscles to keep you stable. Do this exercise for at least 3 mins!STATIC BALL CHALLENGEThough this exercise seems to be really easy but don’t get confused. It is a really challenging water workout which aims at strengthening your core as you work yourself upright. Keep changing the position of your arms and legs to multiply its outcome!How to do: Stand in a lunge position and hold an inflated ball with both the hands directly in front of your navel. Maintain the position of your shoulders downside and backward. Hold this position for 30 seconds and switch the leg. Do at least 5 reps.BALL RUNNINGIt is the combination of tradition running with core strengthening. The ball helps in adding extra resistance and pulls you off the center. This increases the work of core muscles as they have to put extra pressure to keep you moving forward. Keep changing the position of the ball to make the workout harder.How to do: Hold the ball with both hands directly in front of your navel. Run across the pool as fast as you can for one minute. Rest for 30 seconds, then repeat three more times.FLY BACKSThe main aim of fly backs is to work on upper chests muscles and also improve the posture.How to do it: Stand in a lunge position, reach your arms straight out in front of your chest height – palms touching, fingers extended and thumbs up. Open your arms towards the sides and then return them back to starting position. Complete 10 reps!Some tips to make the most of your water workouts are:1. Don’t go deeper than waist-high.2. Drink lots of water during and after your workout.3. Wear water shoes to improve traction and webbed gloves to add resistance and intensity to arm movement!...

BURNING FAT WITH STEP AEROBICS
Added To Favorites
Removed From Favorites

  0

Did you ever try step aerobics to achieve fitness? Step aerobics refers to a high-intensity training which requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it does not need too many equipments – get a step and a pair of gym shoes and you are all set. The entire workout revolves around ‘stepping’ which, being a low-impact movement can be done anywhere. Though strength and other exercises also hold their importance but aerobic activities burn more calories than any other form of physical activity. Aerobic steps and benches are an excellent tools when you need that weight-loss punch!According to Harvard Medical School, step aerobics is an effective way to burn a huge amount of calories. The rate at which you’ll burn the calories is dependent upon 3 things – your current weight, intensity of exercises and its duration. A 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics.Types of step aerobicsSome of the most common exercises you can do with the aerobic steps are highlighted as under:A. Just StepTurn your basic workout into a high-intensity one by simply stepping on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping and help you burn off extra calories.B. Kick StepsStart with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.C. Incline PushupAn incline pushup is a same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.D. Alternating Knee-UpsThis one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge and better the results. These can be done one at a time or in alternating sets.E. V-Step RaiseThis is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.F. Side Step Kick OutStart on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!Benefits of step aerobicsYou will be able to reap in multiple benefits if you start exercising with an aerobic step. Some of the major impacts it would make are highlighted as under:1. Being a high-intensity workout, it burns more calories in comparison to other workouts.2. It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly.3. It’s a sure shot way to tone your heart and limbs.4. Leg and buttock muscles receive a great workout from this exercise technique, and will become sculpted and toned over time.5. It also helps to build physical endurance, balance, and flexibility.6. It is a hassle-free workout routine that can be easily customized.Points to rememberFollow these considerations before you start with steps aerobic:1. Warm up your arms and legs before using the step!2. Practice aerobic step with cool down movements to get your heart rate back down.3. Stop, if your joints start to hurt during the activity.4. If you have a history of knee problems, avoid it.So what are you waiting for? The bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output!...

Tags