How To Effectively Warm Up

Warm up is a session which takes place before doing physical activity. It consist of cardiovascular exercises along with stretches which are designed to increase circulation, bring the heart rate up and increase the body temperature while stretching helps to warm the muscles and make them ready for the movements that will be required to carry out during the activity. The most important reason for doing a warm up is to decrease the chance of suffering an injury during exercise. Most of the warm up sessions are held between 20 to 30 minutes which is enough to get ready for the physical activity and makes the player mentally ready.

The Best Way to Warm Up

The best way of warm up is to never start with static stretches, as they require little movement of the body. Dynamic warm ups are the best as they engage more muscles and get the heart pumping. Light aerobic exercise should be done for five to ten minutes. Warm ups should be adjusted according to the exercises a person will be doing during his workout.

Some great warm up exercises include the following:

Jogging On The Spot

Jogging on the spot is a great way to get your heart pumping and blood flowing. It engages all the muscles in your body and will help in bringing oxygen into your lungs. Always remember to breathe steadily while performing this exercise.

Hopping On The Spot

Hopping is a more intense warm up exercise than jogging. It also effectively gets your heart pumping. You may feel out of breath quickly when you first start hopping, but slowly your body will adjust to the movement and regulate your breath, so you will then be able to hop for longer periods of time before becoming out of breath.

High Kicks

High kicks are a great way to get blood flowing in the legs and also help increase your range of mobility. Try performing 20 kicks on each leg to start with. With each kick, remember to engage your muscles and stretch your leg out as much as possible.

Jumping Jacks

Jumping jacks are a high intensity warm up exercise that engages all muscles in the body. Remember to stretch your arms and legs out as much as possible with each jumping jack, and don’t forget to breath in and out. Start with 15 jumping jacks, and increase as you become more comfortable with the exercise.

Benefits Of Warm Up

While it may seem too tiring to warm up before each work out or training session, there are many reasons why it is necessary to do it. Below are just a few benefits of warming up.

Increased Body Temperature:

The temperature is increased within the muscles they are used during a warm up. A warmed up muscle contracts more forcefully and relaxes more quickly.

Increased Blood Temperature:

The temperature of blood is increased more quickly as it travels through the muscles. The increase in the blood temperature weakens the bind of oxygen with the hemoglobin so the oxygen is available more available to working muscles.

Improved Joint Range of Motion:

This increases the range of motion around the joint.

Hormonal Changes:

During warm up body increases its production of certain hormones which are responsible for the production of regulating energy. This balance of hormones makes more fatty acids and carbohydrates available for energy production.

Mental Preparation:

The warm up is a good time for clearing mind, reviewing skills and strategy and increasing the focus.

Which warm up exercises do you preform before a training session? Comment below!

Is A Personal Trainer Right For You?

When you first start training at the gym, it may seem like a very confusing situation. There is so much equipment that is used for different purposes, exercises that target specific muscle groups, and on top of that you have no idea of the other requirements that come along with effective training.

Enter a personal trainer. Personal trainers are qualified individuals who help you achieve your fitness goals, by developing a work out plan that is right for you, making sure you stay on track, and helping you stay motivated. There are a lot of benefits of hiring a personal trainer, yet some people do not feel that a personal trainer is right for them.

This is because some people feel that they are not training “intensely” enough to require a personal trainer, others believe that all the information they can get from a personal trainer are also available online for free, and others simply can’t justify spending that amount for their health. However, there are several benefits of hiring a personal trainer in certain situations, that can lead to even greater gains and overall well-being. Here are just some of those benefits.

Personalized Training Plan
A Personal Trainer will be able to tailor your training plan to suit you and what you enjoy, as well as encourage you to do the exercises that are best to achieve your goals. Moreover, a personal trainer will take into account your personal capabilities, restrictions (e.g. is you have any injury), and goals, and will find the best exercises for you accordingly. They make sure that you are following a routine that works for you; there is no generalization in it. At the same time, they will find exercises that you enjoy doing, and mix it up with some more challenging exercises that are necessary for your gains. In this way, you will get the right training plan for you.

Work Around Your Schedule
With a personal trainer, you will not feel the need to compromise on your daily routine in order to get your exercise in. Personal trainers understand that different people have different availabilities, and so they will tailor their job timings in order to accommodate your schedule. So, whether the only time you have available to train is at a ridiculously early hour before work, or on your lunch break, or mid-afternoon before the kids come home from school, you are sure to find a personal trainer who is available at that timing.

Keep You Motivated
Not only do personal trainers create a work out routine for you, but they also make sure that you remain driven and motivated to follow through it, at all times! So on days where you are not feeling up for it, or feel demotivated by your progress, you can count on your personal trainer to bring your motivation levels back up. This also is great as it prevents you from slacking off; personal trainers will surely hold you accountable for all of your fitness goals, ensuring that you stay on target.

Clearly, there are several ways that a personal trainer can help you. Once again, it depends on the level of dedication that you have towards your training routine that will ultimately determine whether you are willing to invest in a personal trainer. If you are indeed dedicated, then the pay off of hiring a personal trainer will surely be worth it!

Have you ever considered hiring a personal trainer? Comment below!

Best Bodyweight Exercises For Your Arms

If you are trying to build arm muscles, such as biceps and triceps, then there are some great exercises that can help you develop these muscles in no time! These exercises can be performed at home or at the gym, before or after your regular workout. Make sure that you combine your workout with plenty of water, and a balanced diet that is rich in protein and fats from lean meats, as well as carbohydrates.

Try these exercises out next time you are working out your arms!

Diamond Pushups

Diamond Pushups are a great exercise for the triceps. Once you have reached failure, you can switch to a normal stance pushup (taking a 10-15 second rest) and dish out as many reps as you can till failure again. Make sure that your hands are in line with your chest and not in a lower position.

Max Chin-up Hold

This exercise really gets the blood pumping and is a great workout for the biceps and is pertinent when trying to build bigger arms on bodyweight exercises. When doing this exercise you perform a chin up and hold yourself at the top for as long as possible (till failure). When you can’t hold on any longer, come down and rest for 15 seconds. Then perform the exercise twice more.

 Tiger Bend Pushups

Personally, this is one of my favorite pushup variations. For starters it looks pretty cool, however, it’s not just about how it looks. It’s a really painful exercise but a really effective one as well. This, along with diamond pushups will make sure you’re getting the best out of your workout routine.

One Arm Bodyweight Curls

This exercise is really similar to dumbbell curls except the fact that you’re using your bodyweight and not dumbbells. This exercise solely focuses on the bicep and biceps alone and will really help in increasing muscle in the arms. You could either perform this on a pullup bar or gymnastic rings. Whichever one is more convenient and comfortable for you.

Remember not to be discouraged if you find it difficult to complete these exercises at first. Your body will slowly develop the endurance and muscles needed, and then you’ll be performing these exercises easily in no time! Keep in mind that it is a continuous process, and it is simply not possible to develop massive arm muscles overnight. So, be steadfast and consistent in performing these exercises. Good luck!

Which exercises do you practice for building arm strength? Comment below!

Bodyweight Exercises To Make The Most Out Of Leg Day

Leg day is one of the most important days in any workout routine, unfortunately, it is the most over looked or avoided one as well. Working out the legs through compound movements (squats etc.) not only increase testosterone levels but also helps release a growth hormone which results in more gains and greater strength. However, as stated before, without proper diet, and a proper routine, it’s unlikely you’ll see any significant changes.

1.  Close-Stance Squats

It is pretty much like an ordinary squat, except your feet are less wide apart than the usual form. This exercise hits most muscles in the lower body but it’s greatest effect is on the quads and the outer side of the thigh muscles. Remember, since you’re using body weight only you have to make this exercise as difficult and as effective as possible by increasing the ‘time under tension’. Do this by slowing down the pace of repetitions and spending a greater amount of time in the position where your muscles are under the most amount of stress.  

2. Split Jump or Jumping Lunges

Split jumps are not only a great exercise to build muscle, it is a very good exercise for cardio as well. It even improves your stability, and balance as you’ll be challenging the core and hips (they help in rotational movement) along with the glutes, quads and hamstrings. You can increase the difficulty level as you go on by attempting to jump higher or going even lower when at the bottom of the position of the exercise.

3. Pistol Squats or One-Legged Squat

One legged squats are probably one of the hardest body weight exercises out there. Not only because you have to lift most of your whole bodyweight on one leg, but also try and maintain your balance while doing so. If you’ve never done this exercise before you will need assistance at first (by holding on to something) but as you keep doing it you’ll be able to do it without help in no time. It is a really important bodyweight leg exercise and it really does help grow stronger and bigger muscles. Not to mention it also puts a great amount of toll on the core muscles. As to why it is called a ‘pistol squat’ is because your body is shaped like a pistol at the bottom of the movement.

What exercises do you use to tone and build leg muscle? Comment below!

Best Bodyweight Exercises for Upper Body Strength

Building strength doesn’t necessarily mean going to the gym and lifting weights, it can also be done at home. However, even this training method requires the same amount of dedication, consistency, and hard work. Having said that, it is easier to be consistent with this routine rather than having to go to the gym although, going to the gym and opting for weight training will give you relatively quicker results.  The upper body muscles include (Back, chest, shoulders, triceps, biceps, and forearms). So, without further ado, let’s look at how you can increase your upper body strength at home.

Dips

Just like most other bodyweight exercises (pullups etc.) it is a compound exercise. Meaning it trains many muscles at the same time. And to increase strength, compound exercises are a must. Dips, are mainly a triceps exercise but they also force the chest and shoulders to work. It is one of the most important exercises in bodyweight training to develop muscle, and strength in the upper body.  Once you find it easy to complete 8-10 reps, you can start adding more weight to your body by filling up a bag with books and wearing it. Continuous tension is necessary to gain strength.

Wide Grip Pull-ups

Pull-ups are by far the best bodyweight exercise out there. It hits multiple muscles such as the bicep, the forearms, traps(shoulders), and the upper back. However, their greatest effect is on the lats and the biceps. Lats are the biggest muscle in the upper body and increasing their strength and training them is pertinent. And of course, it is the exercise that most helps you in getting that V-Shape. Many people confuse pull-ups and chin-ups. Remember chin-ups have an underhand grip (palms facing you), whereas, pull-ups involve overhand grip (palms facing away). 

Diamond Pushups

Diamond Pushups are a great exercise for the triceps, chest and front shoulders. It is easier to do than the dips, so you should do dips before this exercise in the whole workout. Once you have reached failure, you can switch to a normal stance pushup (taking a 10-15 second rest) and dish out as many reps as you can till failure again.

Handstand Pushups

This exercise is really difficult to do. Not only do you have to do a handstand, but you have to do a pushup while doing it as well. But don’t worry, there’s a way to be able to do it within 2-3 weeks.

Firstly, you’ll have to do a supported handstand and hold that position for as long as possible. Once you can hold for long enough, then you will do a supported handstand pushup. And eventually, you’ll be able to do with out support. Having said that, it is easier said than done, and without effort, grit, and hard work you won’t be able to achieve your goals. 

Which exercises do you use to build up upper body strength? Comment below!

How To Build Lean Muscle

A common fitness goal for many people training at the gym is to build lean muscle; that is, to build muscle mass and tone the body without the fat. In order to build lean muscle, it is crucial to follow a strength based training routine, as well as to follow a balanced and healthy diet. Here are some more tips to help you build lean muscle effectively:

1.  Strength Training

One of the most important steps for building lean muscle is to focus on strength training, and in particular weightlifting.  Focus on weightlifting at least 2-3 times per week, focusing on all major muscle groups, including the shoulders, abdomen, chest, legs, and arms. Keep in mind that correct alignment and positioning is key to proper weightlifting and to avoiding injuries. Thus, do not start lifting weights blindly. First learn the proper technique before starting to train regularly.

2. Take Breaks on Alternate Days

It is essential to give your body a break in between strength training days. This allows your body to repair and build the muscle. Training every single day without any break can tire out and put a strain on your body, which will be counterproductive in training for a fit and healthy lean body.

3.  Push Your Limits

Real progress is made when you push your body past it’s limits when working out. This means that you should keep lifting weights until you find it difficult to make it past the last few reps. Doing too few reps will not allow your body to build muscle. However, it is important to keep in mind that there is a difference between an intense workout and a painful workout. While intensity is good for building lean muscle, if you feel extreme pain when working out then you should not continue. Pushing past your limits when experiencing pain can lead to serious injuries.

4. Stay Hydrated

When doing any type of training, it is essential to drink plenty of water. Staying hydrated will give your body the energy it needs to build muscles, and will reduce excess exhaustion and fatigue faced post-workout. As you train, you are likely to sweat and so it is necessary to replenish your body by drinking enough water.

5. Follow A Healthy Diet

A healthy and well-balanced diet is another important step when aiming to build lean muscle. Make sure to include plenty of fresh fruits and vegetables in your diet, as well as slow-digesting whole grains such as brown rice, quinoa, and rolled oats which will give you a supply of energy throughout the day. Furthermore, in order to build lean muscle, it is crucial to get enough protein in your diet. Foods with a high source of protein include eggs, poultry, lean beef, yogurt, cottage cheese, etc.. A high protein diet will help build lean muscle in no time.

How do you work on building lean muscle? Are there any specific exercises you follow? Comment below!

How To Develop A Gym Routine - And Stick To It!

Many people ask each other what they should do for a workout and which exercises they should follow. Every person has different wants, for example some want to lose weight whereas some would like to do muscle training. Generally, an effective workout plan is related to each specific person, and it is  developed around the person's age, goals, etc.. It is easy to over complicate the process when there is so much conflicting advice, ranging from how many reps to start with, how much time to spend on each exercise, and more. Healthy training is not about working out for hours in a day to get results; in fact working out 2 to 3 hours a week can also produce effective results.

Training:

Imagine you just walked into a gym and saw a bunch of people doing different exercises and you have no idea about what you are going to do, how much weight you should start, how many reps you should do, etc.. This lack of knowledge is the reason why most people don't get effective results.

So it is important to develop a gym routine for yourself, rather than walking into the gym blindly. Developing a comprehensive routine will give you more clarity about your goals, and will therefore lead to more effective results. Here are some tips for developing your gym routine:

1.  Do your research and set realistic goals. The more informed and clear you are about your training session, the better you will perform, and this will lead to greater satisfaction.

2. Whenever you walk into the gym, have a plan about which muscle you are going to train and which exercises to follow in order to avoid wastage of time.

3. If you are into songs make a playlist in advance to keep yourself focused.

4.  Turn your phone off to avoid unnecessary distractions.

5. Always start with warm up exercises to get your blood flowing and your muscles to open up before starting to train. This will reduce the risk of any injuries.

6.  Avoid taking lots of rest between sets

7.  Train two muscles in a single day to be more effective.

Schedule:

Most people follow different routines for their work out over the week. It is advisable to start your workout plans from Monday in order to be more motivated. If you are a beginner and want to train one muscle a day then you can consult the following routine as a guideline:

Monday: Chest Day

Tuesday: Back day

Wednesday: Shoulder day

Thursday: Arms day (biceps & triceps)

Friday: Leg day

Saturday: Rest

Sunday: Abs and Cardio

Keep in mind is that on your rest day, don't waste the whole day without exercising. Do light exercises such as push ups, or even a brief walk.

Motivation:

People are lazy and often can't find the proper motivation to go to gym. For example, they come from a long day of work feeling tired and cannot bring themselves to go to gym. That is why it is important to find things which motivate you to go to gym. For example:

1. Find a gym buddy. This way, if one of you is feeling lazy then the other person can drag you to the gym. Not only that, but having a gym buddy makes your work out more enjoyable.

2. Join a gym which meets your specifications. This includes finding a gym that has the machinery and equipment you require, and which is also close to your home so that it is easy to go there at your convenience.

3. You should track your progress every week so that you can see whether you are making progress or not. If you are then this will be a good motivator for you.

Exercise is very important for maintaining a healthy lifestyle, so finding a motivator for yourself is extremely essential.

Daily Life:

Many people find it hard to stick to a gym routine because of their busy lifestyle. However, if you are committed to your training session, then you must prioritize and find time in your daily schedule to go the gym. You can make exercise a part of your life in many ways. Here are some suggestions:

1. If you work and feel demotivated by time you get home, the best solution is to keep some spare gym clothes at your workplace so you can go directly to the gym.
2. Turn little things into a workout like when you are watching TV you can start doing leg raises or any form of exercise.
3. Stretch out during the day. There are even some exercises which can be done sitting in your office desk or classroom that can be incorporated in your daily routine.

Have you developed an effective gym routine that works for you? How do you motivate yourself to stick with the routine? Comment below!