Category Archives for "Fitness & Nutrition"

November 21, 2016

Tips for a Safe Program of Strength Training

Through strength resistance training, challenges can be thrown towards muscles. Stronger counterforce is seen on the occasion as you are pushed against the wall or picking up a dumbbells. By increasing the amount of the weight continuously, more resistance is generally offered to the muscle. In this way, muscles are strengthened further for a fit body. There is no doubt in the fact that through these exercises, muscle mass can be increased. Everyday activities can be maintained with the process too. Lifting bags of groceries, climbing stairs and running for the bus can also help to get a fit body.

For every possible muscle group, it is important to do some strengthening exercise. It is better to go for resistance training for minimum twice a week. Single set must be repeated for minimum eight to twelve times rigorously. Through each session of resistance training, effective results can be obtained. Following to resistance training, the muscle must be given rest for minimum 48 hours.


Tips for safe training

  • Prior to the exercise, you must warm up for 10 minutes. By walking and stretching, muscles can be warmed up for the resistance training. Preparation for the workout can be done in best possible way in the process.
  • More concentration must be given to the issue of form instead of weight. The alignment of the body must be maintained in a perfect manner. Everything must be done smoothly. Due to poor form, injuries can be seen in the body. According to the experts, it is better to start strength training without any weight. Light weight can be utilized in some occasion.
  • By working out in a perfect tempo. Control over the training process can be maintained in perfect manner. Compromise may not be noticed at all on the issue of strength gain. Momentum is required for strength gain. On the count of three, you can lower the weight following to a lift. It can be lifted once again after three seconds.
  • Breathing is very essential while exercising. During a work against the resistance, you must exhale. However, you can inhale at the time of releasing the weight.
  • Increase in the weight can be done very slowly. The amount of the weight must be decided according to the nature of the exercise always. If you chose a weight that can exhaust with two repetition of an exercise then it can be a good way to guarantee a fit body. Weight can be added only of you can repeat the exercise in a good form.
  • For resistance training, you must create a workout routine. It must involve all the major muscles of the body effectively. Workout for Full Body can be done three times in the span of week. However, you can divide the exercises also. Someday, you can concentrate on the upper body and other day you must look at your lower body.
  • Some relaxation must be offered to the muscle also. Due to rigorous strength training, tear can be noticed in the muscle. Lots of issues may not be noticed as a result of tear. Through knitting up of tears, muscles are generally strengthened. It is better to give 48 hours to recover the tear.
October 25, 2016

Simple Steps to Ensure a Fitter Life

By training minimum five days in a week, it is possible to get an athletic and fitter body. In order to stay healthy, training must be made an important part of the day without any doubt. Exercise creates an impact over the body. Tension is adapted by the body at any given occasion.

If you sit all day long in front of the computer then body may alter its structure. To stay healthy, one to two hours of workout is done in a day and it can be continued for minimum three to five days in a week. Strong body is generally built in this fashion.

Steps 1: Decide what you want

In the very beginning, you must decide about your goals regarding fitness. In case, you want to keep your heart healthy through training then it is better to go with running or walking. Sports activities are also chosen for the purpose.

Everyone likes to feel good while standing in front of the mirror. If you fall in to the category then cardiovascular and resistance training can offer best possible results. For further strong body, you can concentrate on bodybuilding, powerlifting, weight lifting, marathons and Crossfit. Diverse ranges of benefits can be observed with each activity. Along with a goal of long term nature, it is important to fix shorter goal also. By choosing a shorter goal, it can be possible for you to stay on track.


Step 2: Choice of Medium

Following to the selection of goal, you must concentrate on the training medium. By choosing a medium that is beneficial and also enjoyable, more effective results can be obtained in minimum amount of time. Exercise regime must be maintained as a habit. It is important to stay active every day. On the occasion, you can choose soccer, basketball and even an extreme of ping pong. However, selection can be made between walking, running and lifting also. Due to interest on the training mode, you may able to continue it for a longer amount of time. The activity must be continued at least one month to know its beneficial effects. Small goals must be remembered along the line. Short goal can change from time to time as you like to increase 5lbs more weight with training equipment with the interval of each week.

Step 3: Look for a companion

By finding a partner for the workout, fun and excitement can be enhanced further. Both of you can support each other during training process. In case you are not enjoying the process of training at all. Then, time must be given to know about an exciting part. Support of a person must be taken that enjoys these processes and can motivate you in your goals. Playing a game always helps to keep the environment exciting and fun.

Steps 4: Locate a location and personal trainer for exercise

Perfect location for performing exercises must be found in addition to a trainer. The exercise schedule can be started from almost anywhere whether it’s a gym, living room or park. Some equipment can be chosen for the exercise also. Personal trainer must come with adequate knowledge and certification. Recommendation from the friends can be taken to choose a fitness trainer easily.

Build Muscle Mass Quickly Through Workouts With Dumbbells presents a few tips on how to build your muscles quick, in sort of DIY way. As a once skinny person who had a ridiculously difficult time gaining even a single pound of body weight, my mind was constantly nudged with the question of how to build muscle mass quickly. I was very self-conscious with my lanky frame and the thought of joining a gym full of muscle-bound folks made me shudder with embarrassment, hence my initial foray into the world of muscle building began at home, performing workouts with dumbbells.

Training the legs

slika-3Large dumbbell squats tend to be your very best buddy with regards to building some effective thighs. It is a completely extreme physical exercise as well as demands the actual synergist of each and every muscle mass from the thighs to become correctly performed. Absolutely no 2 methods about this, if you are seriously interested in including lbs associated with strong muscle tissue, this particular physical exercise is really a must-do. An additional good lower-leg work out may be the dumbbell lunges that additionally assistance to create your own quads as well as hamstrings.

Training Your Back

With regard to including width for your back again, you are able to choose the one-arm series or even the actual dumbbell bent-over series. Both of these workouts tend to be superb with regard to squeezing the actual muscle tissue from the back again, permitting the actual muscle mass dietary fiber to become maximally employed with regard to elevated muscle mass development as well as power. 10-best-muscle-building-back-exercises-v2-7Buying much more extreme dumbbell physical exercise in order to excite your back again muscle tissue? After that appear absolutely no beyond the actual deadlifts! Numerous lifters vow through this particular physical exercise, as well as appropriately therefore, because this particular motion is actually effective at working the whole back again complicated producing a quick as well as unparalleled muscle mass improvement. Lots of people would rather make use of the barbell whenever carrying out this particular physical exercise however a set of hand weights may complete the job equally well.

Training Your Chest

istock_000019055191_medium-lunamarinaYou’ll need a strong, flexible incline/decline pounds table to be able to perform probably the most effective upper body physical exercise actually created. What’s the actual physical exercise a person request? The reason why it is the one and only the actual traditional table push. The actual granddaddy of upper body actions! The reason why do you really need a good “adjustable incline/decline” pounds table? Nicely, it is best that you simply range from the slope as well as decrease edition of the physical exercise whenever instruction your own upper body which means you can vary the actual position associated with drive with regard to much better development within the top as well as reduce the main upper body muscle tissue.

They are the actual routines along with hand weights which tackle the conventional beginner query associated with “how to construct muscle tissue quickly”. Believe in me personally, simply a set of flexible hand weights as well as pounds table and also a good bulk attaining diet regime can function miracles for the entire body.