fitness center in jaipur

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
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, 1 comment
Biggest Fitness Trends 2018

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
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, 11 comments