Carrying extra weight around has many negative side effects. It can lead to everything from serious health conditions to unnecessary pain. If you’re considering trying to shed some extra weight this year, dieting and exercise are crucial for long-lasting change. The effort should not necessarily be about “losing weight” thought, right? You want to focus on how to improve your body composition by losing fat and gaining muscle in order to keep your metabolism as high as possible.
Let’s think about a few of the most important lifestyle habits we’ll need to change in order to get our body composition moving in the right direction.
Do you want to start exercising in the New Year and get in amazing shape for 2022?
While this may seem like a simple goal, the majority of people who try to start exercising end up failing. To ensure you crush your New Year’s Resolution and your fitness goals, follow our simple tips and find out how to start exercising again to start off the New Year strong!
There are about 8,675,309 workout routines that you can try. One of the most effective types of routines I have found in the first 14 years of my training career is total body training. A full-body workout will stimulate all of your muscle chains sufficiently to elicit a powerful physiological response.
The Principles of Total Body Training
Train every muscle group 3 times per week.
Select one exercise per muscle group, per day.
Hit each muscle group from a different angle or intensity in each workout.
Never go to absolute failure on any exercise; leave one rep in the bank, except sometimes on the last set.
Keep workouts under one hour, not counting warm-ups and stretching.
Change everything up after two months.
Why Might This Be the Most Effective Form of Training?
High frequency (how often you train any given muscle) means more chances to recover and grow stronger/bigger.
Low daily stimulus (# of exercises and sets per day for any given muscle) lowers your chances of overtraining.
Avoiding training to failure also lowers the chances of overtraining.
Hitting muscles from all angles each week strengthens stabilizers and is proactive injury prevention.
Avoid muscle adaptation by changing up the whole routine after 2 months.
Let’s take a few minutes to example one of the better full-body workout routines I’ve written. The next time you want to change up your routine, try this for a month or two.
Sticking to a fitness routine and staying in shape is important to your health, but if you’re a student heading home for the holidays, it can be tough to do so. It’s hard to find outdoor activities in the winter and you may not have access to the same fitness resources at home. Here are six activities students can use to stay in shape over the holidays.
There’s nothing worse than feeling motivated and ready to work out, then going to the gym and finding out it’s crowded. Motivation dives when you see the equipment you were hoping to use all filled, and you may stare out at the crowd wondering where you can squeeze in to get your workout. When you’re trying to workout at a crowded gym, you need to have a plan to get in, get fit, and get out efficiently. Perhaps the frustration gets to you and you leave, feeling dejected and disappointed. A lot of people have been there, and although it seems daunting and disappointing, you can still have a great workout, even if it’s not according to plan.
With the new year coming and resolutions about to hit, you can believe your gym is about to be crowded, so pay attention! Read on for some tips on how to survive the crowded gym and still get your workout in.
The holiday season is such a fun time of year. There are parties, decorations and so many reasons to enjoy life. But a lot of times, all the celebrations come with a cost. It can be easy to fall out of your fitness routine and healthy eating habits during the holidays. Here are some tips on how to stay active during the holidays.
College can be an amazing time for young adults, but it can also be extremely stressful. Instead of turning to healthier solutions for stress like exercising and eating well, most college students resort to negative coping habits. These habits typically involve drinking alcohol, choosing greasier and more calorie-dense meals, and neglecting physical exercise altogether. These factors combined explain why 70% of students gain weight during college. This phenomenon commonly referred to as the ‘Freshman 15’ is very real. When the Freshman 15 sets in, it becomes harder to stay healthy in college, so best to squash that 15 before it accumulates.
If you want to be the exception and stay fit throughout college, here are seven effortless ways to incorporate healthy habits into your student routine.
Boot camp exercise is high-intensity interval training. We are talking about highly intensified full-body training that promotes functional fitness. Accept this challenge and set a time for the workout! Put together your own boot camp workouts by stringing together some of the best boot camp exercises into an intense circuit.
You will get an excellent shape as long as you work hard, but exercise is not all you need. Since nutrition is responsible for roughly 75% of your progress, it is better to control your food habits than to rely on exercise alone.
While you can practice BootCamp workouts at home, we do encourage joining a gym that offers group BootCamp classes. They will also typically offer additional classes such as kickboxing, weight lifting, and TRX circuits. The main benefits of group classes are:
structured workouts
community participation
accountability
Experts say boot camp exercises work like magic. Are you willing to learn how? Hold on; you need to know preliminary exercises and lifestyle habits before you get started. With no need to join a gym at first, you can just do this at your own pace. Spend an hour a day, five times a week, and prepare for your 3-month journey towards metamorphosis.
Here are 5 of the best boot camp exercises and variations you can use to begin your journey.
Exercise is key to maintaining a healthy lifestyle. But it can be hard to find the time and motivation to go to a gym or fitness studio, especially if you’re not very good at socializing. Luckily, there are many benefits that come with working out at home. Let’s unpack what we mean by “working out from home.”
It doesn’t matter how old you are – your exercise routine should always include some form of physical activity such as walking or running (or even doing crunches) for at least 20 minutes per day. If this seems like too much work, think about all the things you could do during those 20 minutes! You could walk laps around your block, jog through your neighborhood, or even do squats and lunges in your living room. If you’re feeling motivated enough, you could create an entire workout routine using either online video exercises or checking out this article for some workout ideas.
This question is often asked by people. Doessocial media motivate or discourage our workouts? The answer to this question stays unclear mostly.
According to researchers, a new study has been found where for some people social media is very helpful when it comes to working out.
For some people, media posts that include images of other people or friends doing workouts motivate them.
People get motivated when they see good working out clothes, or others checking into gyms, and also people sharing their fitness achievements.
The other half does not like or get motivated even though there are hundreds of posts about working out.
It leaves a negative impact on them, and they start feeling bad about their body, as they think to fit in the society or earn the ‘perfect body’ tag is very important.
How often do you find yourself with nothing to do, no one to hang out with, and nothing on TV? When those moments hit do you stop to consider how the benefits of exercising from home can improve your lifestyle?
The truth is that sometimes the best workout plan for us is just sitting around. That’s because when we’re bored at home, our bodies naturally move more than they would if we were completely entertained. And more movement means better health.
This article will help you figure out how to use your downtime as an opportunity to get some exercise. We all know it can be tough getting motivated enough to go outside for a run or head down the gym every day- so why not take advantage of those moments where you have time on your hands?
Boot camp workouts can be defined as a mixed bag of intense workouts, including power movements, speed elements, and strength training. There are different styles of boot camp workouts, which can focus on bodyweight exercises and military-style drills. Included in the best boot camp exercises, you can expect some calisthenics like pull-ups, squats, crunches, push-ups, and lunges.
The desire to have a fit, toned physique and defined 6-pack abs may seem out of reach, but it’s actually an attainable goal – if you’re willing to put in the work to reach that goal you too can develop 6-pack abs. Washboard abdominals do not come easily to most, and the straightforward fact is that you’ll have to work hard to achieve and maintain that chiseled midsection.
Here are 8 lifestyle and training strategies you can use to make the trip to Shreds-Ville that much easier.
Are you trying to get in the habit of working out but just not feeling motivated? Or, maybe you’ve been working out for a while and you’re not seeing results. There are many factors that can lead to that sluggish feeling and to a lack of results. Here are a few tips and tricks to better support your workout routine.
Weightlifting is extremely good for you. It helps your body remain strong as you age, helps increase sports performance, helps maintain muscle mass while trying to lose weight, and even helps prevent blood clots and stroke. That being said, lifting, especially lifting heavy weights, can be intimidating if you don’t know where or how to get started. Here are some starting points if you’re thinking about how to get started with weightlifting.
To some, going to the gym is just like having a cup of coffee. But others (maybe this is you?) will need to gather the last of their energy to do it at least every week. Sometimes even if we go to the gym for some 20 minutes on Thursday or any other day, we feel like composing songs to our praise.
Let’s be honest, you already know so well many reasons as to why you should go to the gym. You’ve probably even sworn to be consistent and disciplined with your fitness schedule. Such reasoning sometimes goes out the window after a day of work or studying, and you’d rather instead enjoy a night on the couch with Netflix.
By the time you finish reading this, you will have a few more reasons why you must attend the gym and hopefully get motivated to start a new routine.
Rebounding is an aerobic exercise that entails jumping on a trampoline. It is an ideal option for all ages, especially as you can go for gentle rebounding or up it to high intensity following your needs and situations. From kids to older adults, rebounding workouts can transform the body, making it easier to maintain a healthy lifestyle. Much like any workout, the more you put into it, the better results you’ll realize. The best part is that rebounding is fun. You can hardly mask that smile as you jump on the trampoline, making it an ideal option even for those who don’t enjoy working out. High-intensity rebounding workout’s popularity continues to grow by the day. Let’s look at how it can transform your body, making high-intensity rebounding workouts a favorite among many.
Everyone knows exercise is essential to good health, but the types of exercise you do matter almost as much as choosing to exercise in the first place. If you neglect to exercise certain parts of your body, those parts will suffer for it. Plus, doing the same kind of exercise all the time can get repetitive. Here are six types of exercise you shouldn’t skip.
Fitness boot camp workouts provide you with an opportunity to build your endurance, strength, and, in many cases, resilience. However, before diving in head-first and signing up for a boot camp experience, you need to know what you are getting into.
These classes help you build your endurance, agility, and strength while ensuring you have the energy and focus on tackling whatever the day sends your way. The question is – are you up to this challenge? Find out by reading the information below.
If you’re bored of interval training, running on the treadmill or riding the bike, badminton might be something for you.
Though many people know badminton as a fun backyard game, it is an intense olympic sport with roots dating as far back as far as Ancient Greece and Egypt 2.000 years ago.
Just like with other types of cardio, you can play at any intensity you like, starting from a low-intensity equivalent of a brisk walk, all the way up to your VO? max.
In this article, we’ll look at some of the pros and cons of playing badminton for cardio, when your main goal is getting stronger in the gym.
