Fitness Alert: These workout videos of Deepika Padukone will make you hit the gym right now International Business Times, India Edition
* This article was originally published here
Saturday, February 29, 2020
Slow, steady increase in exercise intensity is best for heart health
For the vast majority of people, the benefits of physical exercise outweigh the risks. However, for those who have inadequate training or who have underlying heart problems that may not have been detected, the risks of heart issues from extreme exercise, such as participation in marathons and triathlons, are increased.
* This article was originally published here
* This article was originally published here
Scientists find link between genes and ability to exercise
A team of researchers have discovered a genetic mutation that reduces a patient's ability to exercise efficiently.
* This article was originally published here
* This article was originally published here
How To Stay on Track and Reach Goals
A lot of people made New Year’s resolutions to lose weight and to live a healthier lifestyle. Can you really do anything you put your mind to? Without a doubt! You can definitely do anything you set your mind to but it takes action, it takes perseverance, it takes facing your fears and most likely getting out of your comfort zone but nothing worth having comes easy in life.
Eighty percent of people give up on their New Year’s resolutions by the second week in February, so do yourself a favor and pick realistic goals. You should also keep in mind that choosing realistic goals or resolutions and achieving them improves our mindset. Even a small victory is still a victory (like 30 days without alcohol) and you end up preparing yourself for a much larger one. I reset my goal list each month because some are accomplished and some need more work. When a goal is complete I add a new one to the list and attack. There is no better feeling than checking off goals.
Which goal is more achievable? Losing 80 pounds or cutting refined sugars from your diet? If you cut sugar from your diet, you’re more likely to lose weight. Take your goals one small step at a time and one day at a time. You don’t have to take shots of beet juice and eat rabbit food topped with flax seeds to be healthy. Losing weight will come with dedication, determination, motivation and a solid plan of action.
Giving up is too easy. Putting in the work and pushing on when you want to give up is what makes the change. Whether you get discouraged or simply lose interest, giving up too easily is a big resolution breaker. I have been training people for some time now and see a pattern every new year. The motivation to drop weight and live a healthier lifestyle is through the roof for about the first five weeks and then the motivation fades and clients start to fade away. Many people make their resolutions with a determination that they can accomplish them, but come February the excitement wears off and other priorities begin to take precedence. Try to set smaller goals throughout the year. By doing so, you can keep yourself on track and use the power of positive reinforcement to keep your momentum going. Start small. I’ve said this before, but that’s because it’s one of the most important tips in motivating yourself and others toward a goal.
Turn your small goals into a habit. Everything in life is the result of a habit. If your resolution is to stop a bad habit, you need to replace it with a good habit to serve the same purpose. So let’s say, for example, you find yourself hungry at 2:00 p.m. every day. That daily candy bar won’t help you lose weight. But, swapping it out for a few strawberries and a handful of almonds instead will satisfy both your hunger and sweet tooth. The most common New Year’s resolutions are to lose weight, exercise and eat more healthfully. These are achievable goals, yet so many of us can’t follow through. It’s because we don’t take an approach that’s rooted in reality.
Gain clarity about your goals. Goal setting is not a gift, it’s a skill that can be acquired. Most people abandon their goals just two weeks after setting them. Unless you’ve been living under a rock, you probably more or less know how to live a healthy lifestyle. It is easy to talk the talk but life is about the consistency of the walk. It’s easy to write all these things down, and even keep them in the back of your mind as you continue with your day; how many of us can say that we’re practicing these things on a regular basis? I can confidently say with confidence that I do what I say I am going to do. I smash goals because of my mindset to do so. So let’s get healthy.
The word “health” refers to a state of complete emotional and physical well-being. Health care exists to help people maintain this optimal state of health.
It’s not about eating a few carrot sticks and skipping a meal. It’s about taking care of your body and maintaining a lifestyle of health.
Here are 9 steps that will help you have the longest, healthiest life possible:
- Don’t smoke
- Be physically active every day
- Eat a healthy diet rich in whole grains, lean protein, vegetables and fruits
- Maintain a healthy weight and body shape
- Challenge your mind
- Drink water
- Manage your mental health
- Destress
- Exercise
It is a gift that we can wake up each day and be grateful to be alive. Life is too short and we only get one. The healthier you live your life and take care of the body that was created for you, the greater chance you have to live a long healthy happy life. You are what you eat. The saying is true, but the phrase cannot be taken literally. It describes how your body and health will be conditioned according to the type of food you eat and the amount you take in each day. Filling your body with toxic fast food every day will result in bad body performance. Fast food does not fuel your body properly – it just makes us feel nasty and sluggish. Take time to respect your body by giving it the nutrients and minerals it needs to perform at top notch. Stay blessed.
* This article was originally published here
Friday, February 28, 2020
When should you eat to manage your weight? Breakfast, not late-night snacks
The balance between weight gain and weight gain loss is predominantly determined by what you eat, how much you eat, and by how much exercise you get. But another important factor is often neglected... it's not just how many calories you eat, but WHEN you eat them that will determine how well you burn those calories.
* This article was originally published here
* This article was originally published here
Thursday, February 27, 2020
5 Tips for Better Push-ups
The push-up is one of the most awesome exercises for your upper body and your physique in general. Many women struggle with them, and even if they can eventually build up to doing a few on their toes, the form is messy at best.
This is one of those exercises that the ladies tend to shy away from because well, we want to be good at everything, and if we’re not good at it or someone might be watching as we fall on our face, we’re better off just skipping it.
I have many clients who come into my gym who can’t do a quality push-up. Their butts are in the air, their elbows fly out to their sides in the “chicken wing” fashion and they just can’t seem to get very low. It’s frustrating; I get it. In just a matter of weeks, I can tweak the form, build up their strength and have these very same ladies performing multiple repetitions of push-ups from their toes and eventually even adding weight to the exercise for added difficulty.
How do you get good at push-ups? I mean really, really good? Here we go.
1. Keep the tension
Most women perform the push-up without enough tension. The biggest mistake I see is that they let their bodies relax as they lower to the floor, making it much more difficult to power up and keep the elbows in tight. How do we remedy this? Think about keeping the same amount of tension on the way down as you do on the way up. Squeeze every muscle in your body as you lower and as you rise up out of the push-up.
2. Squeeze the shoulder blades
The upper back is a key component in the push-up movement. Once you get the tension technique, this part becomes much easier. As you come up from the floor, squeeze your shoulder blades together aggressively and this will give you more strength and help keep the elbows in.
3. Mix up the repetitions
There are many different opinions on how to build up push-ups. Some people say hit a certain number of kneeling push-ups before you go to the toes and others rely on starting from the toes and increasing the range of motion as the client gets stronger. I have my ladies mix it up. If we are doing sets of 10, I’ll have them perform 5 on the toes and then drop and hit 5 from the knees. This increases their core stability and overall strength when they train from the toes, and then being able to get low and deep from the knees will improve their confidence. Just make sure when you drop to the knees you’re keeping those pesky elbows in.
4. Train with frequency
If you want to get good at push-ups, you must do push-ups. Train in some push-up variety 3 days each week. Make sure you’re never going to failure on the exercise, as you want to stay strong and keep your confidence up. Build your repetitions by 1-3 every week.
5. Strength train
In order to get better at push-ups, you have to be strong. Don’t throw these into some silly little circuit of ab crunches and treadmill jogging. Make sure you’re in a solid and progressive strength-training program including squats, lunges, kettlebell work, pressing movements and pulling movements. Train your core with plank variations and anti-rotation exercises. Push-ups require overall strength so hit those weights, ladies.
The push-up is one of the best movements for training the upper body and core. Training in this fashion will develop lean muscle and help you to not only rock at push-ups but have a rockin’ body in general.
* This article was originally published here
Wednesday, February 26, 2020
Not eating enough?
As the title says curious if im not eating enough. Been working out since may of last year, minimum 3 times a week and to be honest I dont really feel great after a workout or the day after just know that its necessary to be healthy. Last week I hurt something in my shoulder so decided to take this week off from the gym to rest and heal up, and low and behold I feel great this week, not working out besides a 1.5 mile run in the morning 3 times a week.
Its got me thinking that something has to be wrong if im not feeling good after a workout or the next day, has me thinking it could be nutrition.
Currently 6'2'' 220 pounds, trying to lose another 40. (used to weigh 350 pounds and lost the first 130 over the last 8-9 years or so).
I eat about 1500 calories days I dont workout and 1700 calories days I do, majority of my calories come from Protein and a good amount of fat. I use keto to lose weight, so I eat less than 20 carbs a day.
Any advice?
My workout tends to be twice a week- 8 sets of 5 of squats, 8sets of 5 of bench, 30 pushups and 3 sets of 10 of lat pulldown
third day is 8 sets of 5 deadlifts 8 sets of 5 overhead press 30 pushups and 3 sets of 10 of dips.
All lifts ramp up and I wanna say the last difficult set is about 80% of max, so currently squat i get up to 180, deadlift is at 165, and bench is at 150.
Thanks for any advice!
[link] [comments]
* This article was originally published here
Tuesday, February 25, 2020
Picking up a pingpong paddle may benefit people with Parkinson's
Pingpong may hold promise as a possible form of physical therapy for Parkinson's disease. People with Parkinson's who participated in a pingpong exercise program once a week for six months showed improvement in their Parkinson's symptoms, according to a preliminary study.
* This article was originally published here
* This article was originally published here
Monday, February 24, 2020
Insufficient evidence backing herbal medicines for weight loss
Researchers have conducted the first global review of herbal medicines for weight loss in 19 years, finding insufficient evidence to recommend any current treatments.
* This article was originally published here
* This article was originally published here
Sunday, February 23, 2020
Cutting — Immediate vs Gradual
I've been looking through past posts/the Wiki, but haven't found any resources so I thought I'd post.
I'm approaching the start of a cut following my winter bulk, and I'd like to hear opinions on a gradual cut — slowly decreasing my daily calorie intake — vs an immediate cut — setting my calories count very low below my TDEE.
Last spring, I did an immediate cut, going from 2,8000 calories to 2,000 overnight on January 1st. I lost 15 pounds in 8 weeks, but I'm pretty sure I lost all the muscles from my bulk: I was a stick.
This time around, I'm thinking of decreasing from my bulking calorie count (2700) by 50 calories a week to lose about 10 pounds by the middle of May. For context, I'm 185.
Any advice on whether this approach is worthwhile would be appreciated!
[link] [comments]
* This article was originally published here
Monday, February 17, 2020
"What Factors Influence Injury Risk in Powerlifters?" Stronger By Science
https://www.strongerbyscience.com/powerlifting-injuries-factors/
I see A LOT of stuff on here about how X Y and Z all will cause injury. How you will break yourself if you do more than 3 days a week, how lifting heavy sets will increase injury risk, how specific lifts (cough, deadlifts/squats) will cripple you for life. While I appreciate that there is a lot of fear-mongering in the fitness world and that it might leave beginners, aka the bulk of the users here, a bit bar-shy, I think it is important to realize that plenty of valid training techniques and lifts are not just waiting to rip your shoulders apart or snap your back.
What this analysis of the reported programming choices and injury rate of 350 powerlifters1 found was, in brief:
-Having a pre-existing injury or other limitation was massively correlated with injury rate.
-Being a guy might be associated with getting injured.
-Cardio might be protective against injury.
And that is it. Number of heavy sets (85%+), frequency of Squat/bench/dead, number of days worked a week, and multiple other factors, all were NOT significantly correlated with injury rates.
Now, like the author says, DO NOT TAKE THIS AS GOSPEL. Like any other study this one is not perfect, but please at least consider that MAYBE injuries are not as easy to predict as you might think and that you can train heavy, train often, and train those scary deadlifts without the barbell animating and clobbering your kneecaps into dust.
1 I think its worth noting in the main post that they defined injury as:
“Acute injury is defined as 1) any bone fracture, muscle/ligament/tendon tear, or joint sprain/dislocation/separation; 2) any injury that necessitated a trip to an MD or PT (not a chiropractor or massage therapist); 3) any injury of any variety that necessitated taking time off from training for two weeks or greater. For example, a knee injury that required you to stop squatting for three weeks even though you never stopped benching would be considered an acute injury. Being sore and skipping one workout would not be considered an injury.”
And that the "powerlifters" that made up the population were just people who responded to a request to participate on social media. As such, I really doubt that all or even most are actually high level experienced power-lifters. Rather they are probably mostly amateurs or self-identified 'powerlifters' because they train SBD, so they probably mirror the average population here pretty well.
[link] [comments]
* This article was originally published here
Eternal fitness confusion - muscle growth
Right. I have been confused for 10 years about this. First heading I will lay out the worldwide fitness misconceptions that I have been told are debunked. Second heading I will lay out what is supposed to be the truth. Third heading I will highlight my confusion.
Misconceptions debunked: There is no such thing as spot reduction. You can't do 500 crunches a day to get abs. Only certain athletes need to do that as part of conditioning for their sport. Likewise, there is no such thing as spot muscle growth. You can't do endless curls to get big biceps. However, the majority of people believe both of these things to be true.
The truth: You need to get a low body fat percentage to show off muscles. You grow muscles through lifting and eating enough protein to "fill in" the tears in muscle fibres obtained from lifting. New lifters avail of "noob gains" which is where new lifters progress rapidly because what they're actually training is their Central nervous system adaptability.
My confusion: Why do bodybuilders do high reps to grow certain muscles? Why has my body definitely changed since I started lifting and rock climbing if I have never pushed past noob gains? I have never lost enough weight to go back into "gains mode". I've always constantly be trying to cut or just not being concious of what I'm eating. However, my body has definitely changed in line with my strength (I was very weak before).
I certainly know spot reduction isn't real but I am confused as to how I went from twig send to big arms over the years of getting into fitness. I could never do pull ups 4 years ago and do them regularly now and my arms have gotten bigger and veiny. But how?
I am not humble bragging, I am just confused. I never set out to "look better" by exercising and so it is a bonus. I'm guessing some of it has to do with better posture, mobility, healthy glow, some small degree of weight loss... Maybe some pump on the arms giving the veiny appearance?
[link] [comments]
* This article was originally published here
2x100 crunches or 4x50 crunches?
I've been trying a basic routine within the last 3 weeks. 6 days a week i've been doing 100 push ups, 100 bench dibs and 200 crunches.
My question is, what would be more beneficial to my body. Doing 50 crunches at a time, in 4 sets, or 100 crunches at a time in 2 sets?
I don't struggle in the least bit doing 50. Seems too easy infact, but when i do 100 i end up very exhausted and i suspect i might be using poor form when i pass the 80-90 mark. But I definetely feel more accomplished and like it has done a bigger difference when i'm done.
What are your thoughts? 2x100 or 4x50?
[link] [comments]
* This article was originally published here
Just a helpful reminder that one chicken breast can have around 100g of Protein, not 25. Remember to count your serving sizes correctly!
A couple people I knew over the years made a mistake I used to make. We would get a pack of chicken breasts, usually 5 or so, and misread the servings on the back. The serving usually said something like “25g of protein per 100 grams.” After crunching the numbers, I found that an average chicken breast was about 400 or so grams and the math made sense when you check with how much the whole container weighs.
Some of them were turned off by the idea of adding chicken breasts to their diet simply because of the 25 grams of protein misconception.
[link] [comments]
* This article was originally published here
Fitness App Market 2020-2026 Global Opportunities for Growth || Leading Players are adidas International Trading B.V.; Motorola Mobility LLC; ASICS Corporation - Nyse Nasdaq Live
Hey, I’m looking for someone to do daily workouts with :) is this the right sub for this?
Sorry if this is posted in the wrong subreddit! If so please let me know which sub is dedicated to this sort of thing, thank you!
[link] [comments]
* This article was originally published here
Sunday, February 16, 2020
How far am I from developing / how should I go about developing a physique like this?
I think my frame is roughly similar to the picture on the right; I specifically am interested in developing a core like that.
I've heard over and over again that 80% of abs are made in the kitchen and not at the gym. I'm pretty satisfied with how much I am currently able to lift, so if my rate at which my lifts increase slow down because I need to cut down a few percentage of body fat I'm more than willing to do that. I have an app that I use to track my caloric intake, I'm eating about 2000-2500 calories per day depending on if I skip breakfast.
Can you recommend specific exercises that I can do to develop that lower v shape and upper part (beneath the pecks). I'm sorry if my terminology is terrible, I need to do my reading haha.
My current ab routine is pretty simple. I do a 5 minute core workout every day (at the end of whatever other workout i'm doing): 30 leg raises, 30 raised leg circles in each direction, a two minute plank (sometimes weighted, but usually not), and I lay on my back and hold a 20 pound dumbbell up for a minute. Sometimes I'll do leg raises on a flat bench, but only maybe once a week. I also run about 2 miles a day (to and from the gym).
My diet is pretty clean for the most part. Breakfast for the most part consists of 3 hard boiled eggs, toast with peanut butter and a cup of milk. Lunch is a turkey sandwich with a lot of vegetables and a lot of turkey, dinner I usually make a chicken stir fry with white rice. I try to snack on fruit and nuts for the most part. I cheat sometimes, but I think I would consider my diet pretty clean.
I'm 19 years old, 6'2, I bulked a little bit recently but I've been cutting down, so I'm right around 175lbs.
tldr; I'm tryna get a nice 6 pack, and I think I have the abs, I just need to figure out to bring them out, so how do you reccomend I go about that?
Also do you think I'm close to that physique or am I just boosting my ego by making the comparison?
[link] [comments]
* This article was originally published here
Doing C25k three different ways?
I’m definitely in the obese category. I deal with a lot of knee, ankle, and foot problems currently, all of which are likely exasperated by my weight.
I like the structure of the C25k program, and the idea would be to do the program first on the elliptical, then as a walk/jog, then as a jog/run.
I have other exercises/workouts I’d be doing during this time frame, but has anyone done the C25k as a graduated program before?
[link] [comments]
* This article was originally published here
Eli5 Question about using my core...
I read about how engaging my core is important for improving my poor posture. Often I hear "engage your core" does this mean like flex your core or just suck in your gut? Lol thanks for reading first
[link] [comments]
* This article was originally published here
When you feel like you’re hitting the wall, during a rep, run, workout, whatever, how do you push through it?
I’m kicking off a fitness campaign for myself this year, I haven’t weighed myself but I am guessing 285 as a starting point and my goal weight is 200 or below by this time next year. I went for a jog, stopped once halfway through(short route but gotta start somewhere) and I had to fight all the way down low to finish it out to my house. My question to you is, what do you do to tear down that wall that we all hit?
[link] [comments]
* This article was originally published here
Subscribe to:
Posts (Atom)