BLOGS
BEST MUSCLE EXERCISE
Are you still struggling to gain muscle mass? Stuck in a rut with your bodybuilding progress? While most muscle building problems can be traced to a poor diet, sometimes your training just isn’t right. No matter what your specific situation, a trip back to the basics is probably in order! Here are the best muscle building exercises. Focus your training regimen on improving at these movements, and you are sure to see some great gains.
Squat
You’ve probably heard that the squat is the “king” of all muscle building exercises. Well don’t roll your eyes after hearing it once more – it’s true! The squat really is the best overall mass building movement out there. Not only will squats build massive legs and a strong lower back, they will stimulate your entire body into new muscle growth!
However, the VAST majority of lifters do not squat properly, if they squat at all. Take a look around any weight room on a busy day, and if you actually catch someone squatting, they are probably doing a quarter, maybe half-squat at best. That’s a shame, because you can only reap the benefits of this great movement by sinking your squats down into the “hole,” that deep part of the range of motion that’s the hardest to get out of.
Your form on the squat should start with the proper setup. With your ankles directly under the bar and your hands at a comfortable width, get under the bar and SQUEEZE your shoulder blades together, creating a “shelf” for the bar on your upper back. This should be uncomfortable! Arching your back (not rounding!), take the bar out of the rack and take two solid steps back into a medium-width stance. Now you’re ready to squat!
Begin the squat by pushing your hips BACK, not by sitting straight down. Your hips and hamstrings are where the power really comes from in the squat, and you will only fully engage them by doing this sit-back motion. Once you’ve begun to sit back, your knees will naturally bend, and you will descend. Once you reach the parallel position, where the crease of your hip lines up with top of your knee, DRIVE the weight back to the top as hard as you can. Repeat for the desired reps. Make sure you are increasing the numbers from workout to workout!
Bench Press
Everyone’s favorite, the bench press can be one of the best upper-body mass builders if you do it right! As with most basic movements, though, you shouldn’t look to your fellow gym goers for good examples of proper form. Follow these basic tips to lift more weight, build more muscle, and keep your joints safer with the bench press.
First, try not to think of the bench press as a “chest” exercise, at least not until you’re advanced enough to have weak points in your muscle development. For now, you want to think about moving lots of weight by effectively recruiting your pecs, delts, triceps, and even lats. This is how you build the most overall mass with the bench press.
To set up, place your feet in a solid position on the floor – no wobbling, and definitely no elevated feet! While grabbing the bar, pinch your shoulder blades back as tight as you can, the same way you did with the squat. Keeping this tight position, take the bar out of the rack, and lower the bar with your elbows at a 45-degree angle. This will help recruit your pecs, delts, and triceps equally, as well as save your shoulders from the stress of the “elbows-flared” bench press. Once the weight touches your chest, drive it to the top as hard as you can!
FITNESS JOURNEY
DANCE BOOSTS YOUR FITNESS JOURNEY
Dancing is not only a fun way to pass the time; it also offers many health benefits that can improve your fitness journey. Dance has helped people live healthier and happier lives; here are just some tips on how dancing can improve your life.
Dance Can Make Your Fitness Journey More Enjoyable
When starting on the road towards health, many people channel their efforts into one specific activity or type of food. Unfortunately, doing this can make the journey less enjoyable and lead you to feel stressed about your health instead. On the other hand, dancing is broad in scope – so there’s no pressure for it to be a part of every workout session.
Boosts Energy
Dancing is a great way to boost your energy levels. All the movements in dance require you to use up more oxygen and will leave you feeling energized and improve your mood!
TIPS TO REDUCE BELLY FAT
In order to reduce tummy fat, one needs to follow a well planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region:
Eat plenty of soluble fiber
Soluble fibre forms a gel with water that slows down food as it passes through your digestive system.
This type of fibre promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fibre is found in peas, beans, apples, carrots.Soluble fibre is found in peas, beans, apples, carrots.Soluble fibre is found in peas, beans, apples, carrots.
Avoid Alcohol
While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess.
One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.
Drink Green Tea
A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
Workout regularly
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.
The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age and even BMI. In addition to cardio, resistance training can further help with fat loss too. In addition to cardio, resistance training can further help with fat loss too. In addition to cardio, resistance training can further help with fat loss too.
That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. Regular exercise also is ideal for weight maintenance after weight loss.Regular exercise also is ideal for weight maintenance after weight loss.Regular exercise also is ideal for weight maintenance after weight loss
