Health

5 Most common workout mistakes and how to fix them

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Planning on starting an exercise program? You are on the right track. This is the possibly the best choice you have ever made for your health. But hold on! If you do not have the techniques right, there’s a good chance that you may get disappointed soon.

 

As amateurs, most of us make a lot of mistakes while working out. We do not seem to get the technique right. Gym instructors from the best fitness center in Jaipur point out five common workout mistakes and how to fix them. Read more to find out.

 

5 Workout mistakes to avoid if you really want to get in shape

 

  1. Never skip your warm-up session

 

Technically speaking, warming up preps our nervous system for exercise and prevents premature fatigue. Warming up is a basic necessity especially before doing high-intensity exercises. Engage in some light activities that will make you sweat light. It can be anything from brisk walking, arm circles to squats and shoulder shrugs.

 

  1.  Do not avoid strength training exercises

 

If you are in your middle age or beyond, now is the time to work out your muscles by engaging in strength training. As you reach your 70s, your muscle strength will start to deteriorate by 25 % of what you used to have in your mid-30s. And if you are lucky enough to approach your 90s, you will lose up 50 % of what you once had.

 

Apart from muscle strength and elasticity, strength training also builds your tendons, and ligaments, improve muscle tone and help get rid of stubborn fats. With stronger muscle tones, everyday activities like climbing stairs or getting out of a chair for that matter seems easy as you age.

 

Examples include yoga, resistance training, body-weight exercises, etc. You can increase the effectiveness by either doing high reps or low reps.

 

  1. Do not isolate your muscles while training

 

If you have been spending a lot of your time doing crunches in the hope of getting a six pack or doing bicep curls to build your arm, at the end when you don’t see results you will only get frustrated. Because, unless you lose your belly fat, those abs will never be visible. Here’s how you can fix your routine.

See Also: Best Gym in Jaipur

Do compound exercises like squats, deadlift, pushups, and pull-ups. They consume your whole body strength, and you end up burning a lot of calories in the process. Also, if you want solid abs, watch out for what you are putting in your mouth. Abs have always been about diet. Hence, our next point!

 

  1. Never neglect the power of nutrition

 

The key to a healthy food habit is to take it seriously. It is a myth that if you exercise right, you don’t need to watch what you are eating. No one can stress enough the power of nutrition. Food is not just crucial for weight loss but also impacts your long-term health. Invest in healthy and organic food. If cost is a factor and you are always on a tight budget, buy in bulk.

 

  1. Do not overdo yoga

 

When you are new to yoga (find the best yoga classes in Jaipur) and just beginning to understand the physical postures, we only focus on nailing every pose. We fail to recognize the fact that when we dig deeper, that’s when the magic begins.

 

Yoga does not work like cardio or strength training. You shouldn’t experience pain by going overboard with it. Yoga is not a competition. Ease off when things start to twinge. The transformation will happen when you focus within.

 

Respecting your body is key. Workouts should be easy, effective and fun. Create a balance between activity, food, and recovery for long-term results. At the end of the day, you should just feel happy about yourself.

Posted by gajendra in Excercise, Fitness, 0 comments
Find the best workout routine for your age

Find the best workout routine for your age

What is the best definition of an ideal workout? Certified personal trainers and coaches at Fit O’ Clock, the best gym in Jaipur, says the ideal exercise is the one fits your schedule perfectly fine and also that you really enjoy.

 

The reason behind it is simple.

 

If it is nearly impossible to achieve or does not fit your schedule, you will end up doing nothing. Therefore, the trick is to find workouts that you can stick to for quite a significant amount of time.

 

Here is a list of ideal workouts for different age groups.

 

The 20s

 

  1. Get going and start running

 

The healthier your cardiovascular system is now, the healthier you will be later. It is found that people who did more cardio in their 20’s have 40 percent lower risk of cardiovascular disease and 50 percent lower risk of death.

 

Best trainers in health recommend 30 minutes of moderate cardio expanded over 5 days a week. 25 minutes of intense cardio workout 3 times a week is a good alternative too.

 

  1. Take up a yoga class

 

For today’s 20-somethings, calm does not come easily. Students and fresh graduates find it difficult to relax. The result? Insomnia, depression, weaker immune system, and digestive trouble. Yoga is a boon in today’s scenario.

 

Practicing a little yoga every day can control stress, reduce cortisol levels, maintain blood pressure and regulate weight loss. For beginners, two sessions per week will do the trick.

 

The 30s

 

  1. Interval training is the ideal way to go

 

As you hit the 30s, your metabolism will start taking a detour. Before even realizing, it will start to slow down. Hence interval training. The beauty of it is, your body keeps burning calories for 10 to 12 hours even after your workout sessions.

 

  1. Lift weights to rebuild what you’ve lost

 

When you are at your 30s, you start to lose one-third of a pound of muscle every year which makes you weaker as you age. Focus on strength training, like lifting heavy weights to maintain your muscle mass. Grab those dumbbells and repeat 8 to 12 reps in a row.

 

The 40s

 

Any exercise will do. Just do it.

 

Get more physically active to skip the middle age conundrum. Working out keeps your cells from aging fast and also lower risk of damage. Ideal activities for you includes moderate cardio (jogging), weight training, vigorous cardio (spinning), walking, etc.

 

The 50s

 

Build your muscles with dancing and hiking

 

Fit O’ Clock, best fitness center in Raja Park near Adarsh & Jawahar Nagar, Jaipur help people in their 50s to keep their muscles as strong as it needs to be. Apart from dancing and hiking, aim for 30 minutes of weight training activities. Other activities that you can include are jumping, running, skipping, etc. for 45 minutes 3 times a week.

 

The 60s and beyond

 

As you hit the 60s milestone, a warning sign of cognitive decline starts doing the rounds (especially in women). Healthcare services recommend doing medium-heavy weights for 40 minutes, twice a week at this age.

 

SEE ALSO: Biggest Fitness Trends 2018

 

Engage in light activities like walking and gardening to prevent diabetes, cardio-based diseases and even certain types of cancers. Or else find any other activity that gets you up and moving for 30 minutes a day. Pick anything at your convenience and commit to it.

 

Exercising at any age can never go wrong. In fact, it is important that you keep your body moving throughout your life (no matter your age!). Keep in mind that your needs change as you get older. Workout according to the tips mentioned above.

Posted by gajendra in Excercise, Fitness, Health, 0 comments
5 Reasons Why You Should Start Your Day With A Solid Breakfast

5 Reasons Why You Should Start Your Day With A Solid Breakfast

Uh-oh! I overslept again! How on earth will I make it to my early meeting?

 

Umm! Maybe skip shower… No. No. Need to make a good impression. Maybe skip breakfast. Anyway, I need to lose weight. So, it’s settled then. I am skipping breakfast.

 

Do this struggle sound familiar? Well, we are sure it does! Most of the time, we get so involved in accommodating heavy duties in our lives, that we start neglecting our health – unintentionally.

When they ask us to eat breakfast like a king, lunch like a prince and dinner like a pauper, they are onto something… something very important.

 

Yes, you may always have the time to prepare yourself a heavy breakfast every morning, but you still need to feed your body. ‘Breakfast’ means breaking the fast that your body goes through after dinner till the next morning. Your cup of morning coffee won’t suffice.

 

Let’s talk logic today. Here are five reasons why you cannot afford to skip breakfast any day.

 

Related: Food Habits to Follow 

 

5 Reasons why you should never skip your breakfast

 

  1. No food equals low energy. If you start your day with low energy, you are bound to get tired fast. Your blood glucose levels haven’t been restored yet. You cannot even get your morning gym sessions (Get trained with the pros in the industry at the best gym in Jaipur) right. When you are hungry later, you will grab almost anything available.

 

  1. A breakfast deprived body is like a car running on an empty tank. Your brain will function at its pace useless your body restores back its glucose levels. Breakfast can improve memory and concentration levels and also keep us happy and stress-free. You get going with your day with positive energy.

 

  1. Breakfast has a huge impact on your metabolism. Have you ever got skeptical of not losing weight after staying hungry for months? Newsflash. Staying hungry won’t make you lose weight, but eating healthy will.

 

  1. Quite miraculously eating regular breakfast can prevent type 2 diabetes in the long run. No, we are not kidding. Many types of research reveal that the good effects of eating a healthy breakfast every day. People who do so can decrease their risk of diabetes by almost 30%. Logic? When you do not fuel up in the morning, it may cause insulin resistance that triggers Type 2 Diabetes.

 

  1. When you start your day eating healthy, you won’t be hungry for a long time and therefore, less likely to binge eat. Cholesterol levels remain under check, and you get more strength and endurance to engage in physical activities.

 

5 Tips to eat healthy breakfast quick

 

For most of us, it is difficult to find time to prepare a heavy breakfast buffet in the morning. These quick breakfast making tips will definitely trigger your taste buds every morning.

 

  1. Too busy to slice your bread in the morning? Slice half of it beforehand and wrap the remaining half in plastic. Put both the halves in your freezer. Grab them every morning straight from frozen and toast them as needed.

 

  1. Chop your fruits on the weekend and store them in sandwich bags in the freezer. You can also add nuts, chia seeds, protein powder, etc. Take them out in the morning and blend them with a couple of ice cubes and some liquid.

 

  1. Instead of wasting your time pre-whisking eggs, simply melt butter in the pan and crack the eggs in. Mix the yolks and whites with a spatula. It cooks faster this way.

 

  1. Cut fresh fruit at night and drizzle with lemon juice. This will keep them from browning. Gobble them while you are on your way to the gym (Searching for the best gym in Jaipur? Try Fit O’ Clock).

 

  1. You can skip the jam if you don’t have any. Simply, mash whatever fruit you have in your refrigerator (berries, bananas, and the likes), sprinkle sugar and start spreading.

 

See Also: Biggest Fitness Trends 2018

 

Breakfast is the best meal of the day. Skipping will end up losing a lot more than you think. Munch your way to keep your immune boosted, cholesterol level maintained, appetite controlled and bones strengthened. And yes! You lose weight too. Start your day with a big smile on your tummy.

Posted by gajendra in Fitness, Health, how to lose weight, 0 comments

5 Brilliant Health & Fitness Books to Motivate You

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Did you know there are five aspects of fitness that shape up your body?

Did you know those aspects are body composition, cardio respiratory endurance, muscular strength, muscular endurance, and flexibility?

Together they have the power to affect your quality of life! If you have no clue, it is time you read some literature.

There are thousands of fitness books available out there. While some are ok, some aren’t that good. But there are a few that are able to make ripples.

We have come up with Fit O’ Clock’s (the best gym in Jaipur) gym expert compilation of the best fitness books that are guaranteed to leave you inspired.

5 Best Fitness Books that you should read right away

1. Brian Keane’s The Fitness Mindset

Brian Keane’s The Fitness Mindset will change your entire perspective about food, exercise, and stress. The book focuses on the power of psychology how it can influence the process of weight loss. It covers common areas of fitness including diet and interval training.

Keane’s book will motivate you to overcome fear and anxiety to achieve your fitness goals. His literature is high on readability quotient, and its inspirational quality has been making it a hit among readers.

2. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide

Academy of Nutrition and Dietetics Complete Food and Nutrition is drafted for people of all ages. The book is neutral for all backgrounds and all body type. It preaches to readers about the benefit of a nutritious diet.

It explains the art of dining and the best eating practices by backing them up with the latest scientific theories. The book is considered as the nutrition bible. It will teach you how to eat better even with health issues.

3. No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Fitness trainers at the best gym and fitness center in Raja Park, Jaipur recommends this book as a go-getter. No Sweat takes on a different approach to fitness. The author Michelle Segar is a motivation scientist who makes his readers aware of scientific studies revolving around motivational psychology and techniques that will help them to lead a healthy lifestyle.

His book offers a four-point breakdown plan for readers to incorporate working out as part of their daily routine.

4. Live Young Forever

Considered as Godfather of modern fitness, Jack Lalanne in his book Live Young Forever jots the benefits of exercising, eating right with the right mindset. His literature speaks of motivation, developing good habits, better posture, working on your relationships, wonders of exercising and more.

See Also: Budget-Friendly Exercise Equipment for Your Home Gym

5. Body by Science

Body by Science: A Research-Based Program for Strength Training, Bodybuilding, and Complete Fitness in 12 Minutes a Week is another revolutionary book written by Doug McGuff and John Little. It promises to give you better muscles through high-intensity training if you are willing to work hard.

These books written by renowned experts and professionals creates its own genre of fitness information. Most trainers (Get the best personal training sessions at Fit O’ Clock, the best gym in Jaipur) follow them because the information is gold. Sold in millions, these books have transformed many lives. So you know what to do, right?

Posted by gajendra in Fitness, Health, 0 comments

Which gives better body?

Compound Exercises or Isolation Exercises

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Craving for toned muscles? But not sure, which is the best way to build muscles?

 

When you ask different people, you get different answers. While some rave about the benefits of combining multiple muscle groups at once, others ask you to isolate specific muscles and work on them.

 

Confused who’s right? Which should you do and why?

 

Trainers at one of the best fitness center in Jaipur ask you to start with a simple research. Get your basics right about the exercises you intend to do.

 

See Also: High Reps or Low Reps: What get results?

 

Classification of Weight Training Exercises

 

How are weight training exercises classified? A common way is how a specific exercise trains your body and what muscle groups are being used. Having said that, exercises are divided into two groups:

 

  1. Compound Exercises
  2. Isolation Exercises

 

Compound exercises require the combined effort of muscle groups and joints. For example, dips a popular compound exercise require the involvement of chest, triceps, and shoulders. Similarly, pull-ups need back and biceps, Deadlifts need Posterior Chain, much of the lower body and upper body and so on.

 

Isolation exercise targets one joint and one specific muscle group at one time. Here are a few isolation exercises with the muscle it trains. Chest during flat, incline or decline flyes, shoulders during lateral raises or front raises, biceps during biceps curls, triceps during triceps extensions and hamstrings during leg curls.

 

Advantages of Compound Exercises

 

  •        It takes care of overall muscle development and forms a better training base.
  •        You can work out more muscles in less time.
  •        You don’t need to spend more time in your gym and fitness center.
  •        As multiple muscle groups are involved, you can double the weight you’re lifting.
  •        It strengthens core muscles and helps you avoid spinal injuries.

 

Advantages of Isolation Exercises

 

  •        It targets special muscle groups in the body.
  •        This form of exercise is ideal for body parts that need special attention.
  •        It helps you gain mass and drive up the volume of the training sessions.

 

Related: Cardio or MRT: Which workout burns more fat?

The Verdict

 

Compound Exercises or Isolation Exercises?

 

When you are planning a workout, it is important that you first establish your goals in mind. What is it that you intend to achieve? Is it function or aesthetics? Do you want or summer body or do you wish to want instead to increase strength and performance?

 

You need to understand your goals because both compound and isolation exercises perform in certain ways exclusive to each other. You will need to come up with a work out routines based on your fitness goal your body. Trainers at Fit O’ Clock, the best gym in Raja Park, Jaipur takes note of every detail and help you commit to the type of exercise ideal for your body and its needs.

 

So, if you are looking for building muscles or toning your arms or working on any specific areas of the body for that matter, isolation exercises is what you should consider. But, if your focus is on upper body muscles, compound exercises are your way to go.

 

Posted by gajendra in Excercise, Fitness Gear, Health, 2 comments

5 Budget-Friendly Exercise Equipment for Your Home Gym

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It is very easy to skip the gym when you have a guilt-free excuse in order. Some pull off the classic ‘too far away’ gig while others stick to common introspections like dirty socks, smelly or people mirror flexing for Instagram.

 

If you do want to work out, but physically reaching the gym feels like too much work, why not build yourself a gym where you live? No… no… We are not talking about anything fancy or expensive.

 

As long as you exercise, we believe the purpose is served. These 5 exercise equipment below will fit in your living room and won’t break the bank. Have a look!

 

  1. Jump Rope

 

Most fitness instructors at the gym (Looking around for the best gym in Jaipur? Try Fit O’ Clock) vote for jump rope as the ultimate piece of workout equipment. It is inexpensive, portable and is a great cardiovascular workout. You can make it extremely easy or challenging according to your fitness goal.

 

Jump ropes generally cost very less and are cardio that you can practically do anywhere with a small open space. Do not expect to be able to skip for 30-minutes straight as a beginner though. After a minute of jumping take a few seconds of rest.

See Also: High Reps or Low Reps: What get results?

  1. Stability Ball

 

Those large, inflated balls do not cost much. They normally range between 45 to 75 centimeters in diameter and can support an adult weight. If you do not know much about stability ball, this tool is for the abs.

 

Here’s how you can use the ball to maximum utility. While doing push-ups, try balancing your shin on the ball. You can make wall squats even more challenging by placing the ball between your back and the wall. Another trick is to lay on the ball as if you are lying on a bench and try to stable your weight with your feet. Then do a few dumbbell chest presses or triceps extensions.

 

  1. Dumbbells

 

Dumbbells are a good idea to start with as they help in building up total body strength. They are staples at every gym (Fit O’ Clock – best fitness center in Raja Park, Jaipur) around the world. They are an easy fit in any resistance-training routines. Get at least three to five sets with weight ranging from 5 to 30 pounds. They do not cost much. But we’ll advise you to test out a few brands before making the big purchase.

 

  1. Kettlebells

 

You can use it during squats, lunges, or shoulder presses. And because of all the swinging that can be done, it also makes for an excellent cardiovascular workout. Though pricing varies by weight, it won’t burn a hole in your pocket.

 

  1. Yoga Mat

 

Though not much fitness equipment, yoga mat should be on your list. Coz’ you won’t want to slide on your hardwood floor or your slippery carpet. Or do you? You can pick a good quality, non-slip yoga mat for a very less price.

Related: Biggest Fitness Trends 2018

You can also take your pushups, planks, and lunges outside without having to worry about sticks and stones pricking you.

Note: These equipment prove that you don’t need to invest heavily to get fit. Now make your home gym all the more welcoming and fitness-friendly.

Posted by gajendra in Excercise, Fitness, Health, Motivation, 6 comments

High Reps or Low Reps: What get results?

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If you are a regular at the gym (one such is Fit O’ Clock
best gym and fitness center in Raja Park, Jaipur), you must have noticed the contrast between how men and women lift weight differently.

 

While you may find guys lifting a ton of weights for a few reps in the effort to increase muscle strength, women on the other hand curls 5-pound dumbbells for around 25 reps to tone their arms.

 

Most gym & fitness centers make us believe that high reps lead to fat loss and low reps to strength.

 

But is it really true?

 

Let’s help you upgrade your knowledge on reps and loads today!

 

Basics of Strength Training – Things you need to know

 

Fit O’ Clock, the best health club in Jaipur focuses on repetitions (reps) and sets as the foundation of the majority of its strength training programs. Reps represent how many times (quantity in number) you complete a movement.

 

  •         1 to about 6 such movements is counted as low reps.
  •         8 to 12 such movements are counted as mid-range reps.
  •         More than 14 such movements are counted as high range reps.

 

Sets, on the other hands, stand for how many times you have completed a rep scheme. So, if your trainer prescribes 3 x 5, it means he is looking for sets of 5 reps, i.e., you need to complete the exercise 15 times but taking mini breaks between each set of 5.

 

How heavy is ideal for your body?

 

Here’s something you need to know. Each rep scheme that you complete will have a different effect on your muscles. In case of low reps, you will start to wear out toward the end. In higher rep, though you may not fail, you will feel fatigued. The rule of thumb is to choose a weight that challenges your body. But it does not mean you have to exhaust yourself for that matter completely.

 

See Also: 7 Popular muscle gain myths we need to stop believing in

 

High Reps or Low Reps for Weight Loss

 

Here’s something most of us have been getting wrong! We believe that the amount of weight used during a workout or the number of reps we do helps us lose weight. But no, that’s not true. It is instead all about the intensity of the exercises we commit to. Take less rest between exercises to burn more calories and increase metabolism.

 

High Reps or Low Reps for muscle building

 

While some researches back the popular belief that reps under 15 are good for muscle building, some others believe that both light and high reps can be equally effective. And no! A heavier weight does not automatically build muscles. Your diet plays an important role, plus the intensity of the workout.

 

Related: Cardio or MRT: Which workout burns more fat?

 

Verdict: Should you go light or go heavy?

 

So which is the ideal strength training program for your body? Trainers at the best gym in JaipurFit O’ Clock has a tip for beginners. Start with low weight high reps or moderate weight moderate reps!

 

So, to go light or to go heavy is totally your call. Because at the end of the day, both build muscles and give the toned appearance.

Posted by gajendra in Excercise, Fitness, Weight Loss, 2 comments

Cardio or MRT: Which workout burns more fat?

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In 
Jaipur, Fit O’Clock is the largest gym and fitness center. This health club offers personal trainers for individual-specific training. As the best gym in Raja Park, we approached them for insight into cardio and resistance training.

 

When it is about fitness and fat loss, most of us (including me) do not know what the best thing to do is? What routine should I follow at the gym near me? Is there any special diet? What about cardio? Is it helpful?

 

Too many unanswered questions!

 

Let’s pick one at a time. Today, we shall discuss the advantages of traditional cardio workout and metabolic resistance training and find out which is best for you.

 

Sounds interesting? Then let’s move on.

 

What is Cardio?

 

They say cardio can help you lose weight. But first, what does the term ‘cardio’ stand for in the gym & fitness industry?

 

Cardio is any form of workout that increases the heartbeat and makes your breath heavy. It requires the use of large muscle groups and demands increased oxygen to the muscles for a longer period (say 30-60 minutes). Exercises like Pilates, yoga, boot camps, and weight training are examples of cardio.

 

What is Metabolic Resistance training?

 

Metabolic Resistance training induces strength building. It focuses on exercises that accelerate metabolism. MRT can help build muscle and shed body fat (weight loss).

 

It is also known as anaerobic training. With high intensity, full body exercises, MRT will leave you out of breath, hence the term anaerobic. The concept is to fit in more exercises within a limited amount of time.

Related: The Truth About How to Lose Belly Fat

Traditional Cardio vs. Metabolic Resistance Training

 

  1. Traditional cardio focus on building endurance. And since there is no high-intensity workout involved, they can be stretched for a longer period. Like cross trainer or running on the treadmill.

 

On the other hand, metabolic resistance training is about variation. You can work with weights on day 1, circuits on day 2, bodyweight exercises on day 3 and even mix them all up in between.

 

  1. Traditional cardio is immensely time-consuming (and not to forget boring). Plus there is also a downside. With time, our body tends to get comfortable to the workout and increasing the need to work longer to get the same results.

 

However, so is not the case in metabolic resistance training. As our body is exposed to different levels of intensity, a significant amount of calories are burnt in lesser time and continues to do so for up to 48 hours even after a workout. Such is the beauty of MRT.

 

  1. Yes, traditional cardio can also help you lose weight (but has little effect on strength and muscle building). Since endurance is the main focus of all exercises revolves around the same. Which is why traditional cardio may take comparatively more time to get in shape.

 

Metabolic resistance training, on the other hand, focuses on strength building and metabolism. It can quickly get you into shape.

see also: Biggest Fitness Trends 2018

The Verdict

Traditional cardio or metabolic resistance training? It all narrows down to you as an individual. You need to understand your goal first and what you love.

 

If you do not mind steady state, long-form exercises, cardio is your way to go. But if you are more inclined towards variations, give MRT a shot.

 

Lured into hitting the best gym in Jaipur, already?

Posted by gajendra in Excercise, Fitness, Weight Loss, 2 comments

The Truth About How to Lose Belly Fat

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Weight loss
comes with a price, and so does those flat abs that you crave so much to the extent of hitting the gym 24 hours a day (only if it had been possible!).

 

We want you to get this straight – that losing belly fat takes more than sweating your way out in the best health club near you (Fit O’ Clock – if you are from Jaipur) or skipping on those carbs.

 

With your mental health, cortisol levels, nutrition, hormones and intensity of workouts playing an active role, experts are of the opinion that there is no one formula to shed those belly fats.

 

So, where do you start? Well, don’t worry! We have got you covered.

 

Below is 5 top tricks and trainers’ advice on how to start dropping those pounds before you know it.

 

Top 5 Proven Tips to Lose Belly Fats

 

  1.    Jump start your day early

Every morning you wake up two choices. Either continue to sleep with those extra fats lounging on the bed or get up early and get fit. According to studies, if you doze past 10:30 in the morning you will end up gobbling nearly 250 more calories over the day. Just a short period of early morning exposure to sunlight can have a wonderful effect on your BMI.

 

  1.       Big and balanced breakfast

They say ‘breakfast is the most important meal of the day’ for obvious reasons. It gets your metabolism rolling after a period of fasting since the last meal you had the previous night. Also, it controls your mid-morning hunger so that you do not binge on unhealthy foods. The best kind of weight-loss breakfast is a platter full of nutrients. Pair whole eggs with whole-grain toast and fresh fruit is enough to get you going.

 

  1.       Have your carbs before bed-time

You need not cut down fat to lose fat. Carbs are essential, and timing is to be kept in mind. Strict ‘nay’ in the morning and a big ‘yay’ at night.  Non-processed carbohydrates like white rice, sweet potatoes, etc. create serotonin in the body that helps you sleep in a calm, relaxed state.

 

  1.    Not to forget weight training

With sleep and nutrition covered, next is you need to lift. Go out and hit the best gym in raja park or the best health club near your locality to shed those belly fats faster. Resistance training is key. Most trainers support the idea that 16 weeks of weight training can boost metabolic rates by 7.7 percent ( just enough to get rid of those extra inches). Enroll yourself in the best health club, incorporate a yoga class or swimming lessons.

 

  1.    Keep moving

Let’s speak stats. If you jog the equivalent of 12 miles a week, you can burn 67% more calories than by resistance training. But, if you do not like jogging, don’t give up just yet! Aim for 45 minutes of brisk walking every day instead, and it will still do the trick.

 

The Bottom Line

The first thing you need to do while planning your flat belly routine is to program yourself mentally. You need to be comfortable in your skin to gain confidence.

 

No matter how hard people make it sound, losing belly fats is actually pretty easy (if you can get the facts straight!). Apart from a balanced diet and good sleep, spending a few dollars in a fitness center in raja park can get the shape you have always dreamt of.

 

Ask yourself the question – which is the best gym near me? Go Out & Get Rolling.

Posted by gajendra in Fitness, Health, how to lose weight, Weight Loss, 0 comments

Biggest Fitness Trends 2018

Every year fitness trends come and go, but today we are going to discuss the basic and biggest fitness trends of the year 2018. While there is no right way to burn your extra calories, fitness trends will inspire how people work out on their daily routine.


Some of the Biggest Fitness Trends for the year 2018 are mentioned below:-

 

  1. A) Group Training

Sometimes it becomes very difficult to motivate yourself and to move on. Group training comes with its own surprising health benefits. It helps in motivation, and to boost our body which keeps us active and fit.

 

Some of the benefits of group training are mentioned below:

  1. Motivation
  2. Structure
  3. Accountability
  4. Fun

 

  1. B) Bodyweight Training

From last several years’ bodyweight training has been re-popularized by the fitness world. There is no equipment and space required for bodyweight training and therefore it is the best exercise for any time. Most bodyweight exercises are accessible for any fitness level and it includes push-ups, planks, Marching Glute Bridge, squats etc. They can be remarkably challenging and effective way to work your muscles.

See also: 10 Ways to Achieve Weight Loss Goals

  1. C) Strength Training

Are you feeling overweight?

Do you want to burn your fats?

Then strength exercise is best for losing weight (and body fat).

This is an important element of any fitness routine. It helps in burning fats and it keeps your bones and heart health alternatives which helps in preventing pain and injury in everyday life.

 

Types of Strength Training

 

  1. Total Body Circuit Training
  2. Push-Pull Training
  3. Powerlifting Training
  4. Explosive Dynamic Training
  5. Muscular Isolation Training
  6. Agile Strength
  7. Explosive Strength

 

  1. D) High-Intensity Interval Training

High-intensity interval training (HIIT) is also known as best calorie burning exercises or in layman’s term interval training (SIT) structure of Interval training. There is no universal time duration for High-Intensity Interval Training. You need to start with a warm-up session. This one boosts glucose metabolism and is recommended to practice with maximum intensity.

Effective High-Intensity Interval Training workouts are mentioned below –

  1. Walk and Sprint
  2. Jog and Sprint
  3. Infinite Pushups
  4. Infinite Squats
  5. Push and Squat
  6. Sit Up and Jump
  7. Infinite Burpees
  8. Prison Workout
  9. Seal Jumps
  10. Sprint, Push and Squat

See Also: Indian Antivirus

  1. E) Personal Training

  2.  Personal training helps many people in reaching their goals in an effective manner that works for an individual and thus, therefore, it is listed as the best biggest fitness trend in 2018. Sometimes personal training can get pretty expensive but it provides faster and better results. Personal training helps in proper fat loss and muscle gain. Sometimes when you are not getting the result and need some extra guidance there personal training is best for you.

 

Contact – Best Fitness Center in Jaipur.

 

  1. F) Wearable Technology

No one can even guess that wearable technology is also the part of fitness trend, but yes it is true. When an individual fails to keep a count on their workout, wearable technology can give you an excellent feedback about your moves. With the help of the wearable technology that includes activity tracker, smart watches and heart rate monitors you can estimate your steps, sleep, standing time, calories burnt, and time spent working out.

Posted by gajendra in Excercise, Fitness Gear, Health, 1 comment