Weight Loss

10 Workout quotes to fight your mid-week blues

10 Workout quotes to fight your mid-week blues

Are you starting to feel demotivated with your workout routine? Are you disappointed because you aren’t getting the results as fast as you thought you would? Don’t find it worth anymore?

 

C’mon! Do not feel bad. Getting a little disappointed is okay. Most of us feel this way at times. It is completely natural to have your doubts.

 

But what is unnatural in your weight loss journey is to give up. You need to push through the temporary blip and get moving. How do you do it?

 

A little motivation and inspiration might just do the trick, so you live a healthy lifestyle. It usually takes just a sentence to get to work out. We have 10 of those.

 

10 Fitness quotes to inspire your weight loss goals

 

  1. “You don’t get the ass you want by sitting on it.”

 

Nothing in life comes for free. So, if you want something… GET UP and GET GOING! You aren’t going to get in shape by sitting on your butt. And when you are out there, try these 10 Ways to Achieve Weight Loss Goals.

 

  1. “Your body can stand almost anything. It’s your mind that you have to convince.”

 

Habits do not get developed overnight. The logical side of your brain will agree to it. But it’s the emotional side that needs more convincing. Do not get tricked into lazying around.

 

  1. “Fitness is like a relationship. You can’t cheat and expect it to work.”

 

When you cheat, you only hurt yourself. So instead of coming up with plans to cheat on your workout routine, why not look for ways to actually do it without making a fuss?

 

  1. “My protein shake brings the boys to the yard. And they’re like: your muscles are hard. Damn right, my muscles are hard. I could train ya, but I’d have to charge.”

 

No no! Not all protein sources are dull. You can never get bored of chicken breasts and fish filets if you know the trick.

 

  1. “Respect your body. It’s the only one you get.”

 

Yes, it’s just the one you get in a lifetime. You cannot afford to think of your body as your nemesis. Though it can be tempting to lazy around, but hit the best gym in Jaipur and add more intense workouts with each passing day.

 

  1. “Use the 21/90 rule: It takes 21 days to create a habit. It takes 90 days to create a lifestyle.”

 

Do not be that kind who try something new for a week, get tired and simply give up. Rightfully said, it takes time to create a habit and patience to create a lifestyle out of it. Invest well to get the body you are proud of.

 

  1. “Do it because you love it, not as penance for pie. Workout because you love your body, not because you hate it.”

 

Exercising is not punishment for your body. You should feel confident in proclaiming. Love your body, so you do not compromise on becoming the best version of yourself. Keep fixing where you feel is the need.

 

  1. “Knowing you are worth the effort, the hard work, the love, the sweat, the tears, and all the beauty and prosperity that comes through it, and continue to flow towards you as the result.”

 

No one else, but YOU are responsible for whatever happens to your body. So when bad days hit, don’t get emotionally invested in them. Ditch them for hard work and sweat.

 

See Also: Find the best workout routine for your age

 

  1.  “The more you step onto your yoga mat, the more you get to uncover and discover the true essence of this practice. Working out becomes overrated, working in becomes your main priority. Keep showing up.”

 

Yoga is about inner peace and overall well-being. It should not be tough to keep you on track.

 

  1. You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.”

 

‘Coz of the pain and effort, working out can feel like a drill with each passing day. The trick is to get your priorities straight, no matter how painful it gets.

 

A good dose of inspiration is always welcomed. Hope these fitness quotes help you in the long run.

Posted by gajendra in Excercise, Fitness, Health, Weight Loss, 0 comments
4 Health myths that you should let go

4 Health myths that you should let go

An apple a day keeps the doctor away. Carrots give night vision. Organic food is more nutritious. Eat small meals throughout the day.

False, nope, false and nope.

Its time you put an end to misconceptions and myths about health and the human body. What you believe is right can be flat-out wrong. We have rounded up five most popular health opinions that are completely untrue.

4 Popular health opinions that you thought were true

#1 Organic food is pesticide free and naturally more nutritious

No, organic food is not free of pesticides. Farmers are permitted to add naturally derived chemicals in their produce – which in some cases can be a lot worse than their synthetic counterparts. But then again, the level of pesticides is very low in both organic and non-organic foods. Therefore, it is not an issue of major concerns.

If you consider eating organic food for its nutritional benefits or for weight loss goals, you do not get any advantage over non-organic food.

#2 It is okay to eat food within five seconds of dropping it on the floor

Imagine the cupcake you really wanted to eat falls on the floor. If no one is watching, you might just pick it up, dust it off and eat, right? If asked you will come up with the five-second excuse stating it’s safe.

Sorry to burst the bubble, but bacteria can contaminate that cupcake within milliseconds. Then again, if your food is moist, it will attract more bacteria. Also, there is no such thing as safe duration. The only factor safety depends on how clean the dropped surface is.

So, we would ask you to avoid it, because it’s up to you. But if it is a busy street, like near the best fitness center in Jaipur, we would want you to think twice.

#3 You can eat as much low-fat food you want

Whether you are into strength training or any other form of best workout routine, it will do you no good if you eat low-fat junks to satisfy your taste bud.

Here’s a food fact. Regular food tastes like cardboard when all the fat has been taken out of it. Therefore, food manufacturers add other things like artificial sweeteners like aspartame, high fructose corn syrup, etc. to compensate for the absence of fat.

NOTE that artificial sweeteners are NOT better for you than sugar. Rather it increases the risk of obesity, diabetes, heart disease, depression, and even premature delivery.

#4 Eat many mini meals throughout the day

You must have heard this a lot. Instead of sticking to three large meals, eat many small meals throughout the day to manage your metabolism.

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But studies say, this does not make sense. Yes, eating raises the rate of metabolism, but the amount of energy used depends on the amount of food we eat and not on the count of meals. Also fasting is good for your health.

Now that you are aware of these health myths, also find out the 5 most common workout mistakes and how to fix them.

Posted by gajendra in Excercise, Fitness, Health, Weight Loss, 0 comments
High Reps or Low Reps: What get results?

High Reps or Low Reps: What get results?

If you are a regular at the gym (one such is Fit O’ Clockbest 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?

Cardio or MRT: Which workout burns more fat?

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

The Truth About How to Lose Belly Fat

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
10 Ways to Achieve Weight Loss Goals – Updated

10 Ways to Achieve Weight Loss Goals – Updated

Most of the time we end up giving up on our weight loss goals. Coming to think of it, it is actually our unrealistic expectations that makes the process look harder and unachievable.

Weight loss may require changing our lifestyle to a great extent (which is often easier said than done). You cannot do so without making a few compromises. The trick is simple – No pain equals no gain.

Losing weight is not always about stocking up on diet foods and hitting the gym (Fit O’ Clock – best gym in Jaipur).

Continue reading →

Posted by gajendra in Health, Weight Loss, 1 comment