Fitness

5 Must-Have Fitness Wardrobe Staples

So you have recently started taking your workout seriously and want to build a proper fitness wardrobe but don’t know how. With many cute pieces floating around, it does get difficult to choose. But remember, the most important items are comfortable workout clothes. There is no point in looking cute when the clothes are uncomfortable, especially for a workout. Here are some of the must-haves to build your fitness wardrobe from the ground up.

1. Sports bra

A good sports bra is essential. If your sports bra is uncomfortable, chafes, digs in or provides insufficient support, then your workout can be an uncomfortable experience. Knowing your size is important to choose a sports bra that is comfortable for you. After that obviously, you can play with the look and color.

2. Tank top/fitness tee

A lightweight tank top is the way to go. Not everyone is comfortable in a sports bra, and even if you are, having a reliable tank top or tee is a great option. Working up a sweat becomes more comfortable in a breathable material. Moisture wicking is another one of the characteristics that people pay attention to. If you are into high intensity-training or high-impact workouts, then mesh panels are great for ventilation and will help you cool down quickly after a heavy workout.

3. Leggings/shorts

Breathable and comfortable leggings or shorts are a must for a great workout. If you are getting into intense workouts, then they are perfect because they allow plenty of ventilation. Breathable leggings move with you no matter what exercise you are doing. Mostly go for leggings if you are going to do yoga or handstands or exercises that will require your legs to be up in the air, shorts tend to ride up and become a hindrance.

4. Ankle socks

Socks are important to pay attention to because they need to complement your gym shoes, and I don’t mean style wise but functionality wise. What you should go for are lightweight running socks, they will keep your feet comfortable throughout the workout. Low-cut socks with breathable fabric, arch support, and moisture-wicking characteristic are the way to go.

5. Shoes

Shoes are one of the most important parts of your fitness wardrobe. They are going to carry your weight throughout all kinds of regimes you follow- walking, running, training, cross-fit, anything. Do not shy away from investing in good quality shoes. Cross-training shoes will work well for all your gym-ing plans, but you are planning on hitting the tracks then you might want to invest in proper running shoes. Running shoes focus on support, shock absorption, and traction and cross-fit shoes focus on comfort, and all your gym related needs.

While these are the basic wardrobe essentials that you need, there are also a few accessories that you should add in your list to make your life easier. Having a water bottle of your own is more of a necessity than want. Make sure that you own one. Other than that a duffle bag, headphones, fitness bands are all optional. It wouldn’t matter much if you don’t have them.

Fitness
Swimming benefits

5 Swimming Exercises For Beginners

If you are thinking of taking on swimming as a part of your weight-loss journey, then it is a good decision. Swimming can be used as a great form of exercise to stay fit, increase stamina, and also muscle strength. It is also gentle on the body when you begin. Like machines, it doesn’t jar your bones or damage your joints, yet is effective in keeping you fit and also helping your weight loss goal.

Swimming is said to be an easy form of exercise, which is why many people doubt it to be qualified as a weight loss exercise. But depending on your workout regime and the way you structure your swim exercises, it can be very challenging. Because the water serves as a form of resistance, it helps tone and strengthens your muscles. Swimming also improves your cardiovascular fitness and flexibility.

Make sure that you have proper gear when beginning out to help you get the best out of your workout. Having a workout partner helps too. It becomes more fun to do laps with someone with you. Listen to your body and also have a proper diet to go with your exercises. Remember when to eat and when not to before getting in the pool.

Swimcap, googles, kickboard, pull buoy, fins, and paddles are somethings to consider having if you want to seriously get into the sporting exercise.

Here are a few exercise structures you can follow to get yourself acquainted to the regime.

1. Go easy

If you are starting out, then this might help you get in the grove.

  • 1 x 100m slow swimming.

2. Swim kick swim

As a beginner, starting slow and using tool to help is a smart move. Use kickboards and pull buoy to help you tackle simple exercises before you go freestyle.

  • Swim one lap.
  • Kick one lap using a kickboard.
  • Swim one lap with a pull buoy between your legs.

You can repeat this set for 15-20 minutes. This helps you work both your upper and lower body.

3. Swim and walk

  • Swim the length of the pool.
  • Walk briskly through the water back to the starting point. If the water is too deep, you may need to wear an aqua jogger around your waist.

Repeat this exercise for 15-20 minutes for a proper workout session.

4. Swim and kick

This exercise is a full body workout with a focus on your cardiovascular goals.

  • Swim for 5 minutes, taking a break for 15-30 seconds at each end of the pool.
  • Kick for 5 minutes using a kickboard.

Repeat three times. You can increase it as you go, but three is more than enough. It helps you get in 15 minutes of a proper workout.

5. Hefty warm up

  • 2 x 50m swim freestyle (front crawl) with 30 seconds rest after each round.
  • 2 x 50m kick freestyle (hold a kickboard and use only your legs) with 30 seconds rest.
  • 2 x 50m pull freestyle (place a pull buoy between your legs and use only your arms) with 30 seconds rest.
Fitness
Weight loss tips

5 Drinks to Help Lose Weight

Losing weight is a sensitive issue to many. We try a lot of things to reach the ideal body weight and type we want. A lot has to do with the food we eat and the calories we intake. Here are some drinks that can help you in your journey towards weight loss.

1. Water

I am not kidding when I say you need to drink a lot of water to lose weight. Not only for weight but it solves a lot of skin issues too. Many drinks that we buy from stores have a ton of sugar added to them, while energy drinks might make you feel energized, it’s the sugar that is doing the most harm to you. Make a point to drink more water than energy drinks and soft drinks.

2. Vegetable juice / Vegetable Smoothie

Vegetables are healthy, we all know that. If we could turn them into drinks and fulfill our drinking quota, how cool would that be? Now, vegetable juice can be yummy or inedible to you depending on the vegetables you use. I mean I don’t want to be gulping down bitter gourd juice, even though it is one of the healthiest ones. Cucumber, carrot, cabbage, celery, kale, spinach, and wheatgrass are some of the popular smoothie veggie options.

3. Green tea

Green tea is said to increase metabolism and help lose weight. If you are a person who can’t live without tea, then it is a great idea to switch it with green tea instead. Hot or iced, depending on your preference. For it to be a low-sugar option, add honey instead of sugar. Honey is a healthy sweetener for almost anything you use sugar for.

4. Black Coffee

Like green tea, black coffee also helps boost metabolism and helps lose weight. It is also a good switch to make if you keep drinking a lot of coffee and need to reduce it. It is stronger than the one with milk so you do not constantly feel the need for drinking a lot of coffee.

5. Fruit juice / Smoothie

Fruits like vegetables are our staple healthy food. Unlike vegetables, most fruits juices are tastier and people take them regularly. Instead of buying tetra packs of fruit juices, try making them fresh. That way you know the amount of sugar going into it, which can be none if you make it at home with seasonal fruits.

Taking care of what you put in your body is important. May it be food or drinks, be aware of what you intake and also the sugar content that your drinks have.

Fitness
oats pudding

5 Morning Habits to Lose Weight

Losing weight can seem impossible at times, once you get over thinking that way. The routine you need to follow, the diet, exercise, can all be too much. Who says that you need to incorporate big changes to achieve your weight loss goals.

You don’t have to do a 180 of your current diet and lifestyle to lose a few pounds. Little daily changes can go a long way. Setting out a few ground rules, following some easy steps in the morning can help you achieve that number in your goal. Continuing the habits can actually help to keep the pounds, you shed, gone.

  • Eat a protein-rich breakfast

Breakfast is considered to be the most important meal of the day. What and how much you eat for breakfast can dictate how much calories you are going to intake in the day. If you have a full breakfast, you will feel full until it is time for lunch, stopping you from snacking in between. A lot of studies show that protein-rich breakfast can help cut cravings, and also can aid in losing weight.

  • Drink warm water

As soon as you wake up, it is advisable to drink a cup of warm water, usually lemon water. Warm lemon water has been proven to help in weight-loss, and also helps solve other health issues.

  • Get the morning sun

Spending time in the sun has shown to have effects related to weight loss. So, by being in the sun, you don’t only get the much needed Vitamin D, but it also helps with your weight loss and prevents weight gain. How cool is that?

  • Do some light exercise

A lot of people hate exercising in the morning, but doing some basic stretches in the morning might actually be more helpful than you might think. Stretching, yoga, jogging, meditating, anything light can be done. Body and mind both need to be worked out, anyway, may losing weight be your motivation for doing so.

  • Keep track of your intake

Keeping track of the calories you intake, the kind of food they eat, can be a great way to have a physical representation of the amount of unhealthy food you eat. This gives you a sense of accountability for yourself. Keeping a food diary, and writing what you ate in a day before going to bed has proven to be one of the best ways to keep track that also helps you think about your day in terms of food. There are apps that will track your diet to the T, counting calories in everything you, making a report of your intake in specific terms, the areas you have consumed more, and also what you need more of.

Making a few permanent changes in your everyday morning routine is way more effective than making huge changes that you usually drop after a few days. Starting your day right also sets a positive ton to the remaining of your day. With these habits, make sure you have a rounded diet and adequate exercise.

Fitness, Health
Fitness tracker

Fitbit Charge 3 Review – Do You Need It or Not?

Fitbit charge 3 launched in 2018 is an upgrade to the existing Charge 2 model that was launched in 2016. These are fitness trackers that can be worn all day every day to better gauge your health.

Charge 2 Features

  • Heart Rate Monitor- The device measures your heart rate at all times when you are wearing it, be it normally, walking, intense workout or any other time. Modes like normal, calorie burning, fat burning etc can be set
  • Sleep Monitor- It monitors sleep and recognises the various sleep stages giving you a better look into how well you sleep
  • Sleep Stages- The device recognises 4 sleep stages including awake, REM, light and deep sleep
  • Reminders- There are reminders to sleep, move around, alarms
  • Breathing Sessions- The device goes through with guided breathing exercises to relax you whenever you are agitated
  • Steps taken- It can track the number of steps that you have taken throughout the day and resets at midnight. The daily goal is set at 10000 steps and can be changed
  • Calories burned- Since pretty much everything is being tracked, the calories burned in walking, exercises etc can also be tracked
  • Distance covered- The device is connected with GPS via phone and can tell how much distance you have travelled
  • Floors climbed- It can detect when you climb stairs and tell you how many floors you’ve moved
  • Exercise tracker- The device recognises several forms of exercises and the time duration they’re done for thus. Making the calorie counter more effective
  • Notifications- Once calibrated with phone, all your notifications can appear on the device itself

What’s New in Charge 3

  • Waterproofing- The new model is waterproof and recognises swimming as an exercise
  • Bigger Display- A bigger display makes for a better experience when it comes to analysing tracker data
  • Brighter Display- Brightness has also increased the analysing experience
  • Flexible Band- The band is better suited to be worn on the wrist as compared to the previous design making it more comfortable to users
  • Lighter- The device is overall lighter in appearance and weight

What’s Missing

  • Colour- The band are still monochrome and could have better variants
  • GPS- There is still no inbuilt GPS in the device which would help tremendously
  • Charger- Only the proprietary charger can be used to charge the device

If you already have the Charge 2, and really want to swim and track it in your exercise routine, the Charge 3 is suggested. Moreover, the better screen display is sure to help you read data more clearly without much difficulty as the bigger screen has seen to the problem of letter huddling together in previous versions making them nearly incomprehensible.

Fitness
Belly fat

Are Fat Burners Safe for you?

Nobody likes to look oneself in the mirror and feel bad about it. Everybody dreams about a fit and toned up body and this is not bad even! There is a bit more to it, the part when such body requires hard work and the dedication!

There is no doubt, short cuts are available as well, in the fitness industry to help one achieve, what they long for: slim, fit and a toned body! The drinking of warm water, burning of fat by eating some gums or even wrapping polythene around one, makes a lot of difference, but the need is to know now, are they safe as well?

To make it clear, what fat burner are, it would be good to make the stamen, they simply help one burn fat by increasing the metabolism of the body and also the task of proving the fat as fuel to the body more efficiently also adds up to the fact that these really achieve some wonder results for the people!
Below are enlisted some of the fat burners which are no doubt, trusted by many people across the world:

  1. Caffeine
    With the emerging trend of tea, came the name of green tea, no doubt this one definitely helps in burning fat more, by making the metabolism go up by 2 %. People should not be undertaking more of the caffeine as this can get them under impact of the side effects of the green tea. The best way to find out a way is to drink the normal strong tea and under proper routine.
  2.  Green tea
    There are no as such side effects listed for the green tea. Rather reports say that Caffeine taken in a combination along with caffeine can make you have strikingly fat burning up to 65% more than the situation when anyone was taken alone! People could be easily suggested to have at least 3-5 cups of green tea while keeping them engaged and making their way out to a slim, toned and a fit body!
  3. Protein Powder
    This one is really helpful in keeping one, fit and toned up. The reason this helps to work a lot is due to the fullness feeling hormones being released by the body after consuming proteins, which actually keeps one from gulping more inside! The protein should not be a supplement for one’s diet routine but it should definitely be skipping one of the meal form the diet of an individual, which could help in gaining the best results.
  4. Soluble Fiber
    No matter what is metabolism or the digestion along with excretion is not happening properly in your body, then the dream of being a fit person could be a bit difficult to be achieved! For a clean stomach, would definitely help one have a perfect tummy fit even on that tight dress! There are various kinds of fiber diet supplements available in the market, but the need is to take the dosage carefully and without getting into too much of it on a daily basis.
Fitness
fitness trainer

Six Reasons to Hire a Personal Fitness Trainer

Staying active and sticking to your goals can seem a little overwhelming sometimes. Other times, you are too busy on your professional and family front to find time for yourself. You cannot always find time for the gym and working out at home is a little too easy to skip. If you found the first three lines, relatable, a personal trainer is who you need. The more we talk about it the more reasons we will find to hire a personal trainer. The best possible reasons have been listed below for your convenience:

  • Consistency

We never reach to the third or fourth day of the thirty-day challenges we take up. The third day we miss, and on the fourth day it becomes easier to miss and before you know it you are back to square one. A personal trainer will never let that happen. S/He will make sure you workout at least five days a week and with the best possible intensity.

  • Avoid Injury

Since you get individual attention and a personal trainer keeps a check on your posture and form, the risks of an injury drop down way further than you can imagine. The quality of a workout matters more than the number of hours you put in and a personal trainer will always make sure you work out in the best possible way.

  • Education

No one in a gym or in a park will ever tell you the way a particular exercise impacts your body. But a personal trainer will always tell you why you are doing, what you are doing. And to be very honest, that becomes one of the major motivating factors too keep going and makes you better equipped with the knowledge of what is good and what is bad for you.

  • Put the “personal” in your training

A trainer will always personalize your workout plans according to your body structure strength, stamina, drawback and other body needs. When required, s/he will also challenge you to get you to the next level, will motivate you and also hold you accountable for your health. And it’s one of the best reasons to get you a personal trainer.

  • Long-term guidance

A trainer will guide you for as long as you take to master a particular exercise or form. Personal trainer will give you both the logics and reasons to try a particular routine. S/He can always monitor your diet plan, workout plan and our progress and even if you achieve your goals, you can reach out to them whenever in doubt.

  • Better Mental Health

A personal trainer can always assist you if you lose a track of your mental health. S/He holds a position to motivate you, talk to you, hear you out and personalize your workouts in accordance with your moods and medical conditions, if need be.

There is no argument against the fact that hiring a personal train would boost your mental and physical health. Moreover, you will be consistent and better informed about your own health. And that is the ultimate goal, most of us want to achieve.

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.

Fitness
Reduce thigh fat

Top Instagrammers for daily dose of Fitness Motivation

While it is not an unknown fact that we are surrounded as well as influenced by Social Media, only a few people realize the true potential of social media for the right causes, and one of these right causes is fitness awareness and motivation. Social Media can be used in so many ways to aware and motivate people into starting fitness exercises. You just follow some of the top Instagrammers given below for your daily dose of fitness motivation, who knows it might change your attitude towards fitness!

1. Misty Copeland

A ballerina, Misty Copeland can prove to a perfect Instagrammer for your daily motivation. With such a toned, flexible and in shape physically strong body, she influences hundreds of thousands of people daily through her photos and videos, who knows you might also get your daily fix of motivation and join a gym or even better a ballet class.

2. Jen Sinkler

A former rugby player, Jen Sinkler has the motto “Unapologetically Strong” and quite rightly so it does resonate in her feed when you see her pictures and videos doing unprecedented strength training. Although strong from inside, her soft, sweet and supportive personality with motivating captions is the best thing you can find to motivate you to achieve the same.

3. Jay Cardiello

A celebrity fitness trainer and the one responsible for the awesome body of the famous rapper 50 cent, Jay Cardiello is too good himself. Follow his account for your daily dose of fitness motivation and expert tips as to how to approach your physical fitness and how to reach your maximum.

4. Simeonpanda

If you are a true fitness enthusiast, then you would have sure heard of Simeon Panda. A competitor in many fitness competitions, he suddenly became popular after appearing on covers of numerous fitness magazines in a single go. And now this fitness entrepreneur influences thousands of people around the globe by posting his workout pictures and videos.

5.TheBodyCoach

Joe Wick is a fitness coach who has set himself a task to influence and motivate people around the world and transform all their bodies. Putting a really huge influence on nutrition and how to get the optimum nutrition based on your diet, this person can really help you get into the shape of your life.

6. Two Bad Bodies

The super-fit duo of college besties Kasia and Jennifer give all the best friends in the world fitness goals through their Instagram page two bad bodies. Being certified personal trainers, these girls post some in depth and really important fitness trips and tricks for all their followers and even Michelle Obama is their fan. Having appeared on the Former First Lady of USA’s official Instagram handle many time because of her Gimme Five Fitness Campaign, these girls are real motivators you can seek on Instagram.

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