Fitness
Squats

5 things you didn’t know about Squats

In quality preparing and wellness, the squat is a compound, full body practice that trains principally the muscles of the thighs, hips and backside, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and in addition fortifying the bones, tendons and inclusion of the ligaments all through the lower body. Squats are viewed as an essential exercise for expanding the quality and size of the legs and also creating center quality. Squats are ordinarily used to sharpen back, thigh, and hip stability. But while numerous individuals are been doing squats they are uninformed of the accompanying focuses which are been referenced in this one.

1. Squats can uncover muscle lopsided characteristics

Your squat can enlighten a fitness coach a great deal concerning your muscle awkward nature, body’s structure, qualities, and shortcomings. It may appear to be a fundamental exercise, however it’s anything but difficult to mess up—regardless of whether you’ve been doing them for quite a while. You may not understand your knees collapsing, or that you’re not utilizing your hips enough, or in case you’re inclining forward excessively if nobody has remedied you previously. It’s imperative to have an expert watch you. You’d be astounded about what you can find out about your body!

2. There are TONS of varieties

A great many people stay with the dependable customary body weight squat, however there are a lot of others you can experiment with to fortify your glutes and lower body. Substitute with split squats, gun squats, sumo squats—the rundown is interminable!

3. Your glutes are the greatest muscles in your body

In the event that you need an aggregate body exercise, dependably get your glutes included. The gluteus maximus is the greatest muscle in your body, making it the greatest calorie burner as well. Adding weight preparing to your exercises enables your body to discharge testosterone, which helps as a development hormone and enables your body to assemble muscle and copy progressively fat.

4. Squats are likewise a center exercise

Typically, when you consider stomach muscle practices your mind bounces to crunches or sit ups. Be that as it may, squats constrain you to connect with your center for adjustment. Cup squats are ideal for testing your center; holding an iron weight or a free weight before your chest, drives you to remain upstanding and connect with your abs significantly more.

5. Squats aren’t the main butt-building exercise you require

In opposition to mainstream thinking; squats aren’t a restricted ticket to a superior butt. On the off chance that you need to construct your glutes to their maximal potential, you have to add different activities to your munititions stockpile too. Attempt dead lifts, hip thrusters, or split squats to develop what’s good.

Having an energetic, round butt is extremely popular because of Jennifer Lopez, Kim Kardashian, and different celebs who gloat goods powerhouses. In spite of the fact that they might be honored with the correct materials, the fact of the matter isn’t everybody is fabricated a similar way. Remember these new realities whenever you’re attempting to break parallel.

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Fitness
Workout

Best Circuit Training Routines to build strength and Stamina

Exercising is an important activity that you must do during your day to keep your body functional. While normal exercise is enough to keep you in a fully functional and capable form, if you need to increase your Strength and Stamina, you need to adopt Circuit Training Routines as per your body type and needs. Here are some of the best Circuit Training routines for you to increase your strength and Stamina.

1. Beginner Body Weight Workout Circuit

As the name suggests this is for the beginners who wish to increase their body weight and size in order to increase their strength. Workout involves the following exercises and you need to run through the circuit three times with breaks just between two circuits

  • 20x Bodyweight Squats
  • 10x Bodyweight Pushups
  • 20x walking Lunges, 10 for each leg
  • 10x dumbbell rows
  • 1×15 sec Plank
  • 30x Jumping jacks

2. Advanced Bodyweight Workout Circuit

If the previous one seems too easy for you then move to the advanced level of the same. This will hurt you seriously.

  • 10x one legged squats – each leg
  • 20x bodyweight squats
  • 20x walking lunges, 10 for each leg
  • 20x jump step-ups ,10 for each leg
  • 10x pull-ups
  • 10x dips bar stools
  • 10x chin-ups
  • 10x push-ups
  • 1x 30 second plank

3. Playground Workout Circuit

For a more dynamic and flexible body, this one is a perfect.

  • 20x Alternating Step-ups, 10 for each leg
  • 10x Elevated Push-ups
  • 10x Swing Rows
  • 8x Assisted Lunges
  • 10x Bent Leg Reverse Crunches

Go through the circuit three times

4. Playground Workout Circuit Level 2

If the Level 1 seems easy, try this one.

  • 10x Bench Jumps
  • 10x Low Incline Push-ups
  • 10x Body Rows
  • 8x Lunges
  • 10x Straight Leg Reverse Crunches

Go through the circuit three times.

5. Kettlebell Workout Circuit

Here is our Kettlebell Workout circuit.

  • 8xHalos (each side)
  • 10x Goblet Squats
  • 8x Overhead Presses (each side)
  • 15x Kettlebell Swings
  • 8x Bent Over Rows (each side)
  • 6x Front Rack Reverse Lunge (per side)

6. Beginners Gym Circuit Training

If its your first time in your gym facility then our Beginners gym guide is perfect for you.

Day 1

  • 10 barbell squats
  • 10 push-ups
  • 10 pull-ups or pull-up alternatives!

Day 2

  • 10 barbell romanian deadlifts/regular deadlifts
  • 10 push-ups
  • 10 dumbbell rows per arm

Do these routines each on alternative days like starting from Monday by Day 1 and then doing Day 2 on Tuesday and then doing Day 1 on Wednesday.

7. Hotel Workout Circuit for Travelers

If you are a traveler and need to keep yourself in shape over your travels then this is the place to know your best course routine.

Level 1

  • 20x Body Weight Squats (you don’t need a chair like in video, that’s just if you need help)
  • 15x Incline Push Ups (feet on floor, hands on edge of bed or desk)
  • 10x One-Arm Luggage Rows (each arm, use your suitcase as your weight)
  • 10x Reverse Crunches

Level 2

  • 25x Overhead Squats
  • 20x Push Ups
  • 10x Inverted Rows (using the desk in your hotel room…just don’t break it!)
  • 15x Reverse Crunches
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Health
low carb diet

Low Carb Diet-Fat or Fiction?

Low carb diets are diets which aim on cutting down on carbs and limiting the carb intake to help reduce body fat and lose weight, the way it works is by cutting down on carbohydrates the body burns fat for energy instead of glucose from carbohydrates and this causes weight loss and a decrease in body fat but these kinds of diets also cause nutritional problems for the dieters. There are various arguments whether low carb diets really work or not along with certain aspects about the diet and this article talks about the facts and fictions of this diet.

  1. Low carb diet works or not: This is one of the main arguments regarding this diet and to answer that question, yes low carb diet does work to help lose weight and harmful body fat as it has shown to be effective by over 20 scientific studies as it reduces the amount of glucose in the liver and muscles which in turn reduces water weight and studies show that they cause a greater reduction in harmful belly fat from the liver and abdomen.
  2. All Carbs are bad: Most people who follow the low carb diet believe that all carbs are bad but that is false as there are healthy carbs that you should eat like whole grains, fruits and green vegetables, dieters can also balance low-glycemic carbs like oats and sweet potatoes with fruits, vegetables and lean protein which gives them enough energy to last the day. Having a healthy intake of carbs is important and helps the body perform better.
  3. Low carb diet causes nutrients deficiency: If a person eats a well formed low carb diet it provides enough nutrients to the body, food items like pork, chicken liver, peanuts, asparagus, spinach, strawberry, avocado and more give enough vitamin and nutrients to meet the requirements for an adult. Low carb does not cause nutrient deficiency if the diet is balanced and well formulated.
  4. Low Carb diet is bad for the heart: This is not necessarily true, due to the high cholesterol and saturated fat intake in low carb diets this belief has risen among people but there has been no direct link as studies have observed increased cardio health as the blood triglycerides go way down, blood pressure also goes down and so on but there are some people who have experienced heart problems while on a low carb diet.
  5. Lots of meat and no veggies: The belief that low carb diet involves a lot of meat and not eating vegetables is false as even though there are people like body builders who eat meat only there are also people who eat vegetables, fruits nuts etc without exceeding their carb intake per day, there are many vegetarians who follow a low carb diet although getting all the nutrients and vitamins can be a bit hard for them.

Low carb diet has it cons and pros and it all comes down to how you manage your diet and as long as you get your nutrients and vitamins from your low carb diet it is ok, if you face any health problems then be sure to go for a check-up and re-evaluate your diet.

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How To
Workout

What to do when you Lack Motivation for working out?

Exercise or working out has always been a real struggle, especially for the teenagers who have so much other unimportant work to do in their life. The youth is also no less than them they are just working like cattle, the whole day to earn themselves a decent amount of living so that they can save money for themselves even in their old age but do you know we all should do work out and exercise not only to keep ourselves fit but even in your old age when you will be ill, money will only be able to take you to a luxurious hospital but if you exercise daily, exercise will keep you away from any kind of hospitals. This is the first and the most important benefit that by working out we are not only making our present good but our future too.

So now the problem is that even after understanding the benefits of work out, we just cannot overcome our laziness and the lack of interest in doing exercise. This lack of interest is mainly due to lack of motivation. It is a very simple phenomenon, that we need motivation 24×7 in our lives from doing a small work like picking up a spoon to big works like studying.  Without wasting time on YouTube by searching about useless things one should see motivational videos. These kind of videos evokes us and instils a new fire within us every time we see them. Even if that fire lasts only about several seconds its good, believe me it is because earlier you were not doing anything but now after seeing the video you did something and something is always better than nothing. The second thing one should do is to think about the benefits of work out and exercise, read about its benefits, talk about it to people. When you will be doing it you will automatically feel the urge to do workout because you then you would have read about it so much that you would want to do it practically to feel its benefits. Now even after trying those two ways if you are still unable to get the motivation then only one way is left which is to go to some hospital and see the long queue of patients over there. Just sit there and observe them and their diseases you will get to know a lot just by observing them and then talk to them and ask them what they did that they got the disease and what the doctors are saying and then question the doctors that if they had exercised would the condition remained same or Better or worse and you will get your answer and hopefully your motivation too.

Work out not only keep us physically fit but mentally healthy too. It makes our heart to function properly. And diseases don’t even come near the people who exercise daily. To stay fit, to stay healthy, to stay active and most importantly to stay alive you must work out

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Skin Care
Sauna

5 Mind-Blowing Health Benefits of Sauna

Going to sauna and sauna therapy itself is an ancient method of detoxifying your body, mind and soul and really has many positive health benefits, from removing toxins, clearing your skin, burning you fat, improving you health etc below will be listed 5 mind-blowing health benefits of sauna.

1. Detoxification : Sweating is an effective way for our body to remove waste and sitting in a sauna will help you sweat a lot and in turn remove waste like uric acid, sodium, cadmium, Arsenic, mercury and lactic acid from out body which is generally excreted through urine and studies say that sweating is a better and more effective way of removing these toxins than any other way. Sauna therapy is also used for drug users trying to rehabilitate as it helps remove any traces of drugs in their system.

2. Skin treatment : Sitting in a sauna heats up your body, lowers blood pressure, increases blood flow and oxygenation along with metabolic rates and this really has a positive effect on the skin, it removes bacteria that helps with acne, produces collagen and elastin which helps keep the skin firm and plump and reduces wrinkles and stretch marks, the increased blood flow helps the skin regenerate faster and removes dead cells, in general sauna therapy helps to keep your skin fresh and younger.

3. Weight Loss : Saunas also really help you with losing weight as it increases blood flow, lowers blood pressure and increases oxygenation of blood which is what exercise or cardio does, the increases heat also helps to burn away the fat and calories and hence help you lose weight or excess body fat. Women who want to lose weight can try going to the sauna with better results if you go after a workout.

4. Cardiovascular health : With the lowered blood pressure, better blood circulation and oxygenation along with other effects similar to cardio workout sauna have known to help people with heart problems and improve cardiovascular health in general. Studies showed that men who went to saunas on a regular were at a lower risk of having a heart attack or die from cardiovascular problems than men who didn’t this also seemed to be the case for dementia in old age. Going to saunas is really good for your heart and it also prevents various other diseases and problems like chronic pain, fatigue, arthritis and much more.

5. Improves Immune System : With the numerous health benefits that saunas have it also helps the immune system and healing, a number of studies have shown that going to saunas helps in producing white blood cells which in turn helps to heal wounds and other injuries, even retinal injuries and heal any damage to your eyesight, it is also shown that saunas help to fight against the cold and flu and helps clear up any congestion in the airways or the lungs and even helps people who have asthma.

Sauna and heat therapy really works miracles and helps with numerous diseases and problems and keep you fit, if you have a physical ailment or even stress, depression and other mental problems then sauna therapy might actually help you alleviate those problems.

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Fitness
Protein rich food

High Protein Sources for Vegetarians

Protein is one of the most important food ingredients for the growth and development of the Human Body. Whether you are a bodybuilding enthusiast, an athlete, a sportsperson or just a person with regular protein needs, consuming a fixed amount of protein is necessary for your body. A popular myth surrounding protein-rich food is that only eggs and meat have the necessary amount of protein to fulfill the diets of athletes and bodybuilders. To be fair to vegetarians, it’s not the reality, to be honest. There are a number of vegetarian sources of protein which provide a high value of nutrition when consumed. Some of these sources are listed below.

1. Soybeans and Soy Products

Soya beans and soy products are one of the topmost sources of protein for a vegetarian. There are numerous ways in which a person can eat soy. Whether its tofu, soy milk or roasted soybeans there are many options for those who want protein. There are such a large number of ways to eat soybeans, but the best way is a traditional Indonesian fermented Soy product. If your diet includes a high intake of Protein, make it a part of your diet for good.

2. Hemp Seeds

The non-intoxicating cousin of marijuana, hemp has another benefit other than medical use for thee protein needy people. The seeds of the hemp plant are fast turning out to be a popular protein-rich ingredient in diets all around the world. You can simply sprinkle hemp seeds in your salads or add hemp protein powder to your post-workout meal.

3. Quinoa

With more than 1400 types of Quinoa products in the market, Quinoa is an ancient product that has higher protein value than most grains available. Packed with a hefty dose of healthy unsaturated fats, it’s an excellent source of fiber which can make you feel fuller for longer. You can eat Quinoa bowls in the breakfast or mix it with veggies to make different dishes, it’s a versatile ingredient which can be used in any way.

4. Spinach

Spinach, a protein food made popular by the animated cartoon Popeye the Sailorman, is really a protein-rich source of food. A cup of Spinach has as much protein value as a hardboiled egg with half the fat content. You can also maximize the nutritious value of Spinach by steaming it instead of eating it raw. Spinach is also a popular ingredient that you can ad in your salads, stir-fries, it’s really versatile.

5. Guava

This tropical fruit is an unbeatable source of protein and it also happens to have the highest value of protein in all of the fruits. Guava contains more than 4 grams of Protein along with 9 grams fiber and just 112 grams calories per cup. With seven times the amount of Vitamin C in oranges, this fruit should really make its way into your shopping list every time you go shopping. Add this fruit to your fruit salad or just eat it raw while on the go, it’s a super food for those with high demands of protein in their diet.

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Health
Nuts

Nutritional Foods for Teenagers

Some might say that this generation of teenagers do not have a proper diet and may not consume proper food that will help then in proper development. This might be true to some extent but many teenagers are now focusing on their diet and take care about things they eat. If you don not consume proper food then it might have adverse effects on your health. Below are some food items that will help you in maintain a proper diet and nutritional value in your body.

List of nutritional foods:

  • Peanut butter: who expected that this tasty treat is very important for our body as much as it is important for our breakfast? The peanuts in this peanut butter carry high level of fat and calories. The fat is unsaturated which is good and kids actually need a lot of calories so that they can go about their day. This food is packed with iron and is quiet energizing. Peanut butter sandwichs are the easiest sandwich that you can make as it requires the least effort and knowledge. Peanut butter is great in taste and has high nutritional value and that’s all that we ask for.
  • Hummus: vegetarian food may seem like it lacks nutrition than meat and fish but most of the green leafy vegetables are the most nutritional foods. Hummus is basically a chickpea puree which is a really common vegetarian spread. It tastes good and is rich with iron and magnesium. Lots of people love hummus and usually pair it with pita bread which can also be healthy if you choose the whole wheat option. This snack is stomach filling and is also filled with much nutrition.
  • Mangoes and grapes: fruits as we all know are filled with many proteins and nutrition’s and you can consume then on daily basis and have a good diet plan. Most of the teenagers may not like or eat every fruit but most of them love mangoes and grapes. These two fruits are filled with fiber and potassium. These fruits are very tasty and have high water content. You can munch on them as you watch television or while just sitting and having a chat with family.
  • Frozen yogurt with cashews and walnuts: many teenagers seem to love this food and frozen yogurt is something that is currently receiving a lot of fame. This particular food is loved by teenagers during breakfast hours and it is quiet nutritional. Low fat yogurt or no fat yogurt may be better than a regular one as it has more calcium and proteins and lesser fat content into it. Dry fruits have always been a great source of iron and are best for keeping your energy levels up. Cashew and walnuts have high levels of zinc, magnesium and iron and is perfect for a teenager’s body.

These are some examples of nutritional foods that are needed for proper growth of teenagers and many more like granola with milk and whole wheat grains are some of the things that normal teenagers should consume.

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Health, How To
mental

How to Stay Healthy and Happy After Retirement

The retirement age is slowly, but steadily increasing as the decades go by. Naturally, this increase comes with it a naturally expanding lifespan. Since the 1980s, for example, the average lifespan of both males and females has increased by 7 years. Compared to the retirement age, which has only increased by 2 years from 65 to 67, this more or less indicates that we will have more time to enjoy our golden years.The quality of these golden years, however, depends entirely on how well you can maintain your health and happiness. Don’t let old age get you down, and instead follow these steps to make the most out of your retirement years:

Don’t Deny Your Body What You Need

Having your body fail on you is frustrating, but it is going to happen. Instead of rejecting and denying these changes, we all need to learn to accept them as they come. Yes, your bladder is going to become weaker as the years go by, and if you have a problem with incontinence now the issue will only worsen. Just because this happens, however, does not mean it is your fault or you should be ashamed. Simply listen to what your body needs and provide for it. In this case, it will mean buying diapers for adults. Or perhaps you need a mobility assistant – all of these are fine to use so long as they help you live as you want to.

Improve Your Diet Immediately

The earlier you start eating healthy foods and maintaining a balanced diet, the better. If you haven’t up until this point, then you have to commit now. You have more time to cook healthy meals and to source or even grow fresh fruits and vegetables. If you don’t, your health could take a turn for the worse faster than you expect. You don’t need unhealthy additives like salt to eat well, you only need a bit of effort and creativity or, more likely, the internet and its wealth of healthy recipes.

Find Fun, Social Ways to Get Your Exercise

Exercise is important and critical to your health no matter what age you are, and after you retire, you have a lot more time to commit to it. Rather than try to get your exercise in alone, find fun ways to do it. Join senior exercise classes so that you can not only get exercise in that is safe for you to do, you can also make friends and grow your social circles.

Go to the Doctor Regularly for Checkups

Go to the doctor as often as they recommend you to and go through all the necessary checks. Yes, it is uncomfortable, and in some cases it can even be painful, but early detection will be key to manage your health moving forward.

Get Out there and Learn New Things

Just as you should get out and join an exercise group, so too should you take classes and otherwise try to get out there as much as possible. Go to gallery events or learn a new skill. Go on a trip – there are so many ways you can get out there and discover the world and all that it holds. The only thing you should not do is cut yourself off socially. Your retirement is the time you have to finally live life to its fullest, and the time to start is now.

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Health
Men's health

How to Take Control of Your Health

When we come to think of our personal health, we might often fail into the trap of considering that things are mostly out of our hands. There’s so much in the media these days to suggest that all kinds of foods are unhealthy, cancer-causing and bad for our health. It can be difficult to know what information to trust. However, this trap can be avoided. By doing the right research, and taking control of what we buy, what we eat, and the way we lead our lives, we can truly gain ultimate control over our health.

Purchasing

You’re in total control over the food you consume. You choose what goes into your shopping cart, and you choose what goes into your meals at home. When you choose to eat out, you choose the establishment, and you choose from the menu. There can be no excuse for practicing anything other than a healthy eating routine: not an extreme diet, but a sensible and balanced intake of the foodstuffs one needs to remain healthy. You’ll know what these are: the trick is to be sensible, remembering to consume always in moderation.

Motivation

You’re also in control of how you use your leisure time. Many people feel simply too tired to head out and exercise after a long day at work. This is often excusable, but if it becomes routine, you may find yourself struggling to force yourself out even when your energy reserves are relatively high. Ensure that you’re always motivated to go to the gym or out on a jog, perhaps by setting weekly and monthly goals, to that you continue to hold ultimate control over the fitness and muscularity of your body, instead of giving up hope on its health.

Responsibility

Many individuals consider that their health is in some way, not their responsibility. They might, perhaps, offset that responsibility onto their employer, or onto the state. It’s the wrong attitude, and the only way to take total control over your health is, of course, to be responsible when it comes to visiting the doctor and taking your medication. Be aware of the subscriptions you can fill though finding a Pharmacy Online to supply you. Do this only, of course, after speaking and getting advice and recommendations from your doctor. By being proactive, you may well save yourself a period of poor health.

Lifestyle

The final component to living a healthy life is to concentrate on all other areas of your lifestyle. You’ll know the snag points: smoking, drinking, and drug-taking being the three main points of concern. But there’s also sleeping: it’s seen as essential to good health that you observe a regular sleep pattern. And finally, something that’s often overlooked altogether when considering one’s health: mental health. One in three adults will suffer a mental health condition in their lifetime, so ensure you’re well-equipped with a support structure and open dialogue to help if you encounter your own mental health decline.

Take ultimate control over your health by following these four easy tips.

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How To
Weight loss tips

How to Keep yourself Motivated for Weight Loss

Hitting the fitness center is the easier part of the whole weight loss process. What’s even more difficult and stressful is to keep the momentum and continue to put in the efforts towards achieving your goals. So, we have listed some tips for you on how to keep yourselves motivated throughout the process.

1. Determine Why You Want to Lose Weight

Clearly list out all the reasons you want to lose weight and jot them down. This will help you stay committed and to reach your weight loss targets. Read through them daily and use them to boost yourself up.

2. Have realistic expectations

Most professionals recommend only losing 0.5–1 kg per week. Setting unrealistic goals can lead to frustration and lead you to give up.

3. Focus on Process Goals

Mostly folks trying to shed weight only set final targets, instead, you should set process goals, or intermediate actions that you’re going to take to reach your desired outcome.

4. Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to and avoid plans that would be nearly impossible to follow in the long term. Therefore, avoid strict diets and consider creating your own custom plan.

5. Celebrate Your Successes

Losing weight is hard, so reward yourself keep yourself motivated. When you feel proud about yourself, you will increase your motivation. However, it should be behavior changes and not just reaching a certain number on the scale.

6. Find Social Support

People need frequent push and positive feedback to stay motivated. Tell your close kin and pals about your weight loss goals so they can help support you on your journey. Research shows that those who make a public commitment are more likely to follow through with their goals. The people you share your goals with and accountability are directly proportional and hence more effective the results are.

7. Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight. When you are too restrictive, you will find more inclination on cheating and huge pangs of craving attacks. Thus, try to be like, “I had a big lunch, so I should aim for a healthier dinner”. And avoid being cruel to yourself on errors. Be liberal to yourself and remind yourself that this isn’t the end of the world.

8. Learn to Love and Appreciate Your Body

It has been a proven fact that people who hate their selves are less likely to lose weight. Take steps to improve your perspective on body image, it can help you lose more weight and maintain your weight loss.

9. Get Professional Help When Needed

Don’t be shy to get a professional help to aid your weight loss efforts when needed. Many people get boosted and more inspired by the accountability a professional provides them. If you are still finding it difficult to get motivated then do consider the option of visiting a psychologist or dietitian who is trained in motivational interviewing.

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