Category Fitness & Workout

Working out at the gym is a craze nowadays as the focal point of life has shifted from ‘eating tasty’ to ‘staying healthy’ for most people in the twenty-first century. We join the gym to do exercises that we cannot do at home for lack of proper equipment. Apart from a wide range of equipment present at the gym, it is also the mood and vibe that gets us to work out better than we would have done at home. But are you doing all the right things while working out? Are you sure you are not committing any workout mistake, especially if you are a beginner? 

In this article, we will be focusing on the most common gym mistakes for beginners. If you have been working out for a few months but are devoid of any results so far, the chances of you making more than one of the below-mentioned mistakes are pretty high. Keep reading to know where you might be going wrong. 

1. Not Warming Up

Being a beginner, you might not understand the importance of warming up. It might look like an unnecessary prologue that can easily be skipped. Well, you couldn’t have been more wrong with your notion. You might incur serious injury while working out if you skip warming up. For a high-intensity workout, it is imperative that your body has better blood flow and its temperature is higher by 1.5 to 3-degree Fahrenheit than usual. Doing quick warming up is something you should never skip while you are at the gym as it raises the body temperature and prepares the muscles for exercise. 

2. Focusing only on the Targeted Area

It is another one of the many bodybuilding mistakes beginners do. Each person has a body that has some or the other lacunae. It is necessary that you know which part of your body needs working out. But to solely focus on that part of the body is utter foolishness. If you head on like this for a few more months, you will discover that your targeted part is more pronounced and the other parts of the body are seeming out of proportion. Not quite the result you want, right? So, avoid making this mistake any further. 

3. Waiting for an Equipment to be Free

It is good to plan ahead but being absolutely stuck to it isn’t wise. It is a given that there would be many people at the gym and equipment that you want might not be free at that moment. The worst thing you can do is to rest your body while waiting for that machine to be free. Although relaxing your muscles after doing a set is important, but an unscheduled relaxing will do more harm than good. It will cause your body to cool down, and your rate of calorie burning will obviously droop along with it. 

In case a machine is not free, try moving to the next one on your list to avoid making one of the many workout mistakes. 

4. Not Knowing Your Capacity

An ordinary gym mistake for beginners is that they try to exercise too much in too little time. If you are a newbie at the gym, you have got to let your muscles get accustomed to different types of exercises. You cannot expect to gain six-packs in the matter of a week. Be realistic and go slow. Remember-” slow and steady wins the race.”

5. Skipping Gym on Account of Muscle Soreness

It is one of the many reasons why beginners dropout from gyms. Workout leads to tiny muscle tears which leads to muscle pain. It is a very common thing, and you must not leave going to the gym on account of this. Continue working out. However, do not do high-intensity workout as it will lead to highly sore muscles. Go light on the exercise, but do not skip going to the gym altogether. 

6. Not Hydrating the Body

Making several bodybuilding mistakes is common for beginners and getting the body dehydrated is one of them.  You lose a lot of water from your body while working out at the gym in the form of sweat. Lack of water causes lesser blood flow in your body. So, it is imperative you keep sipping on your bottle of water while working out to make up for the water loss. 

A thing to note here is, do not drink a lot of water at the same time as that will cool your body down. Take small sips every now and then instead.

7. Avoiding Weights

Cardio is one great way to pump up your heart rate and burn more calories. But lifting weights is what will give you a toned body. If you aim to look toned and not just ‘thin,’ do not skip lifting weights. 

It is a common notion among women that they will look ‘masculine’ after lifting weights. Ladies, please note that you do not have the testosterone level that one needs to get that masculine look. So be calm and lift some weights for a super-sexy body. 

8. Being Complacent

Another one on the list of gym mistakes for beginners is being complacent after they have been attending the gym for a couple of months. Beginners stop exploring their potentials and become satisfied with the number of reps they are doing. 

Remember guys, to get better at anything you will have to keep pushing your boundaries and achieve what you thought your body is not capable of. Do not be complacent and achieve a new peak every day to become a better bodybuilder. 

9. Using Incorrect Techniques

The root for doing anything right is via following the correct techniques. If you aren’t following the correct technique of doing an exercise, you are doing one of the worst workout mistakes. Your efforts and sweats will go in vain if you aren’t using the right posture. Get your posture right and know the correct way of doing an exercise from your gym instructor before shedding your sweat. 

10. Not Planning Your Workout

Many newbies go to the gym by following a herd mentality. It is one of the bodybuilding mistakes you want to avoid. You have a different body that needs individual attention. And so, a general workout plan might not be the best-suited thing for it. 

Discuss with your trainer and plan your workout sessions. Know the number of sets and reps of exercises that your body needs to look smoking hot. 

Conclusion 

While at the gym, understanding what not to do is perhaps the most important thing. Getting a subscription to the gym will cost you some bucks, but it needs a good amount of focus and thorough knowledge on the subject to achieve results.

We are all aware of the innumerable benefits of yoga today. Performing yoga regularly not only strengthens your body and regulates your organ functioning, but it also improves mental health. As you perform yoga repeatedly, the blood flow increases and this allows more oxygen to reach various body cells, thereby enhancing their function.

Yoga is a unique ancient wellness science, which combines physical poses with controlled breathing and meditation. These poses help you get stronger mentally so that you are able to face the challenges, fears and frustrations of daily life.

There are some exercises in yoga which are essentially beneficial for the mind. These exercises help you stay focused, calm and alert. Yoga also helps to increase the gray matter in the brain. They increase the overall brain wave activity and cognition.

Asanas like plow pose, bridge pose, inversions like the shoulder pose and big toe pose help to increase blood circulation and oxygen flow. Asanas like the lotus pose help to de-stress and relax. These exercises are explained below:

Tadasana or the Mountain Pose

This is a simple standing pose which helps you focus on your breathing. It also alleviates headaches and insomnia. Tadasana helps you sleep better and keep your brain more alert. 

You need to stand with your feet together and arm by your sides with your fingers pointing down towards the ground. Your pelvis should be neutral. Next, broaden your collarbone and roll the shoulders back. Breathe in and out gently.  

Sarvangasana or the Shoulder Stand

This is an inversion asana which helps you nourish your brain by improving the blood flow to the pineal glands and hypothalamus. The improved blood flow, in turn, boosts cognitive functions. 

To perform this pose, you need to lie down on your back and slowly lift your legs up into the air, extending them towards the ceiling. Rest your elbows on the floor, while keeping the hands beneath the hips. Breathe in as you slowly raise the pelvis and then your trunk off the ground. Continue until your chin touches your chest. Hold on to this position and try to hold your breath for a few seconds. Then breathe out slowly while lowering your torso back to the ground.

Paschimotanasana or Seated Forward Bend

This is a really good asana which revives your nervous system, calms your mind and also boosts the blood supply in your brain. 

Begin this asana by sitting on the ground on a yoga mat in order to support your hips. Now extend your legs. Put pressure on each buttock turn by turn, while pulling away from the other sitting bone. Press your palms and fingertips onto the floor and raise your sternum towards the ceiling. Inhale as you lean forward from the hip and extend your arms fully. Do not lean from your waist. You will feel your tailbone lengthen. Next, ease into the forward bend and lengthen your torso while keeping your head raised. Now your elbows should bend out to the sides and lift up off the floor. In this pose, you will feel your lower belly touch your thighs and then your upper belly, followed by your ribs. Next, touch your head to your thighs last. Let the front torso rise and lengthen each time you inhale and while you exhale, release a little more into the forward bend. Repeat this for 2 to 3 minutes. 

Padmasana or Lotus Pose

This yoga asana is a beautiful representation of the lotus flower. The lotus symbolizes fearlessness and perseverance. This pose looks quite simple but in reality requires a lot of patience and practice. This pose is generally used for meditation. One gets physical and mental satisfaction in this pose. Padmasana relaxed the mind and also calms the brain.

Begin this pose by sitting on the floor with your spine elongated and erect. Keep your legs stretched out. Slowly bend your right knee and use the hands to place your right knee on your left thigh. Your soles should point upward and your heels should be close to your abdomen. Repeat the same with the other leg. Once both your legs are crossed, your feet will be comfortably placed on opposite thighs. Keep your hands in the mudra of your choice and place them on the knees. Keep your head straight and spine erect at all the times. Do not slump. Take deep breaths and hold on to every breath for a few minutes before you release. Repeat the same pose with the other leg on top. 

Padangusthasana or Big Toe Pose

Big Toe Pose or the Padangusthasana is an easy yoga asana. Padangusthasana can be broken down as Pada – foot, Angustha – big toe and Asana – pose. The Big Toe Pose helps in stretching the muscles right from the head to the toe. Padangusthasana helps in keeping the blood pressure under control. It helps in increasing blood circulation in the brain. It balances the body, improves concentration, focus and memory. It cures headache and insomnia and calms the mind. It also helps in rejuvenating aching and tired muscles. 

Stand straight keeping the feel parallel to each other and 6 inches apart. Contract your thigh muscles which will push your knee caps outwards. Now, keeping your legs straight, try and bend forward in order to touch the forehead to the knee. Make sure that your torso and head move together. Try and stretch out as maximum as you can. Next, hold your big toes on each foot with your fingers. If you are not able to grip your toes in this posture, you can use a strap or a band to hook under your toes and hold that until your body becomes more flexible. Now inhale and lift your torso and straighten your elbows.

Wait for a count of 30 seconds and then exhale as you release your torso and bend towards the knees again. Repeat this cycle of inhalation and exhalation for some time, increasing the stretching of the torso every time. Make sure you do not stress on any other part of your body like neck as this will lead to pain later on. Straighten up and come back to the starting position.

Practice these 5 yoga poses regularly for mindfulness. It is advised to practice yoga under the guidance of a trained practitioner for beginners. 

For more wonderful articles on mindfulness and yoga, keep reading Indian Fitness Mantra.

Building muscles is not easy as losing weight as you cannot achieve the desired results by continuing the same exercises over and over again. It is a common occurrence when people get stuck in the middle by neither gaining muscle size nor the strength they desire. For that you need to trick your body. Here is an easy fix which will also answer your doubt regarding low repetitions or high repetitions.

Your body is very smart and once you have been in the training schedule for long, your body adapts to your patterns. To get a reasonable progress faster, you need to ditch the same set or same rep scheme and the same intensity. If you think that training in the 8, 10 or 12 rep range, will get you your desired body, then you are wrong. Conventional wisdom for muscle gain stated that heavy weights and low reps were the best way to get maximum muscle growth. But now, the concepts may have changed.

Endurance

Low reps with heavy weights help in increasing strength, while high reps with light weight help in increasing endurance. As you increase your repetitions, you will find a gradual transition from strength to endurance. High reps help to develop Type 1 muscle fibers which are endurance based and slow in getting tired, while slow reps activate Type 2 muscle fibers which have greater power but get tired quickly. 

Strength

Low reps with heavy weights are better for optimal strength increase, while high reps with light weights can still result in strength gain but not as much. In both the reps, however, muscle hypertrophy and overall endurance is the same. Powerlifters train for competitions with low reps of heavier weights as this helps in increasing neuromuscular adaption, i.e., increasing efficiency of the brain to control the muscles. 

Fat loss

Dieters who lift heavy weights lose the same amount of weight as dieters who lift light weights or just do light cardio, but the weight loss by the heavy weight lifters is fat, while the cardio group lose muscle along with fat. High reps with light weight can create a muscular response but it does not remove fat better than low reps with heavy weight. It is concluded that it is not the amount of weight that is lifted or the number of reps that help burn fat, but it is the intensity of the workout. For an ideal fat loss, one should focus on creating muscular failure with little rest in between exercises which can have substantial effect on the hormonal, metabolic and calorie burn effects.

Building Muscle

Similar to fat loss, number of repetitions optimal for muscle building is under 15. But some other researches show that muscle building can be effective with light weight and more reps too. This is still open for debate. Just by lifting heavier weights, one does not get better muscle. Building muscle also depends upon the combination of what you eat and intensity and volume of workout and not on the weight or reps.

Final Verdict

So it is concluded that any rep range can help you increase your strength, build muscle and also lose fat. Here are some rep ranges which are classified according to the different categories:

Increasing strength

Strength – under 6 reps (80 – 100% of exercise volume)

Endurance – 15 + reps (0-10% of exercise volume)

Hypertrophy – 6 – 15 reps (0-20% of exercise volume)

The top strength athletes in the world focus majorly upon lifting very heavy weights for low reps.

Fat Loss

Strength – Under 6 reps (0-15% of exercise volume)

Hypertrophy – 6-15 reps (70-85% of exercise volume)

Endurance – 15+ reps (15% of exercise volume)

The intensity of the workout is more important than the number of reps for fat loss. The rep range of 6-15 reps is considered as most optimal by most gym trainers. 

Building Muscle

Strength – Under 6 reps (30% of exercise volume)

Hypertrophy – 6-15 reps (60% of exercise volume)

Endurance – 15+ reps (10% of exercise volume)

While it is possible to build muscle with lighter weights, the conventional method is of lifting heavy weights and then gradually increasing over time. Genetics also play an important role in the composition of muscle fibres in different individuals. 

For those looking to increase strength, increase fat loss and also build muscle all at the same time, it is advised to stick to the optimal fat loss range of 6-15 reps. 

For more interesting articles on body building and fat loss keep reading Indian Fitness Mantra.

Working eight to nine hours a day for five to six days a week can burn out anyone. These working hours are more for entrepreneurs. They live a very hectic life. But they also contribute commendably to the economy of the country. Without them, a country cannot enjoy the benefits of expansion and advancement. They are forever juggling deadlines, statistics, employee welfare, goals, objectives, deals and contracts and in the midst of all this, their health goes for a toss and eventually, so does their performance. 

To be an efficient entrepreneur requires a lot of patience, hard work, healthy mind and an energetic body. We all know about the wonderful benefits of yoga in rejuvenating and relaxing our minds and bodies. The wondrous effects of yoga are also very beneficial for entrepreneurs so that they can keep up with their pace. 

Yoga has been embraced by many phenomenal entrepreneurs like Russel Simmons, Sergey Brin, Daniel Loeb and they constantly boast about its positive effects in their lives. Yoga has helped them gain mental clarity. It has also helped them remain calm and take crucial and strategic decisions. 

So how exactly does yoga help a businessman? If you are an entrepreneur and want to lead a fit and healthy life so that you can flourish in your career without any health obstacles, then you should read below to understand how yoga can be beneficial in your daily life.

1. Yoga helps you to remain focused:

Yoga has plenty of focus improving postures. These old and time-tested exercises have proven to improve your concentration and strengthening your intuition. Practicing yoga daily can help entrepreneurs visualize their end objectives better and get closer to their goals. It helps you gain a better foresight that is one of the most essential qualities of a good entrepreneur. Furthermore, it also helps to calm the mind and soothe the nerves. Both Amasthiti and Pranaamasana are yoga postures that help to alleviate stress and improve focus and determination.

2. Yoga helps to develop patience:

Practicing yoga regularly helps a businessman develop patience. Entrepreneurs are often handling a lot of pressures and progress is made slowly. Obstacles are bound to come in the path. Yoga helps to develop this trait in a gentle way and incorporating yoga in your daily life can make an entrepreneur more calm and patient. 

3. It helps to evolve flow of expression:

A good thought process and continual innovation is crucial for successful entrepreneurship. A good businessman should have clear communication and a clear head. With good and clear communication, entrepreneurs can easily control the situations and also express and convey their thoughts and ideas better. This in turn, helps in better results. Yoga helps an entrepreneur strengthen his communication skills, motivation and belief, thereby leading to a better flow of expression. Breath control techniques in yoga are immensely beneficial for this fluency in thought. 

4. Yoga helps you become fearless:

Often entrepreneurs feel insecure and scared of the outcomes. Past mistakes or outcomes and future commitments make them feel vulnerable and fearful. Such fear can not only impact their bodies and minds negatively, but can also prove to be a hindrance in decision making. Practicing yoga daily makes them calm, focused and positive. It helps them overcome their fears and move forward with better foresights.

5. It helps them come to terms with their inner peace:

Entrepreneurs of start-ups often struggle with a lot of things at the same time, including an eerie sense of insecurity. Yoga teaches you that while you cannot control the flow of things outside your body, you can very well control your emotions inside. It helps you realize your inner peace and once you have gained control of your mind, you will find it easier to handle stress outside. Yoga is based on the principle that everything in the outside world is temporary. It helps us concentrate on our inner being that is beautiful and pure. Practicing yoga can instil a feeling a deep calm and restfulness. 

6. Yoga is great for Stress Management

Yoga helps you manage your stress levels better. It helps you achieve a better state of mind. Meditation helps you declutter your mind and attain peace. It is common for entrepreneurs to lose their calm once they deals are not sanctioned or deadlines are not met. Yoga helps you becomes calmer while handling business deals.

7.Yoga teaches you how to value people

Yoga teaches you to value others and their efforts. Maintaining a healthy relationship with employees and peers can be tough but as an entrepreneur you must realize that your business cannot run without the combined efforts of all. Yoga teaches you to be more empathetic towards others and understand everyone’s problems. It teaches you to respect others and build better relationships in order to achieve success. It also teaches you value your customers and think for their welfare. 

8. Yoga increases creativity

Entrepreneurs need to be creative. Their creative passion can only help them come up with excellent ideas and innovations which can lead them to success. Stress and long hours of work can affect their creativity. Yoga helps them withstand the stress and tap onto their creative prowess in order to stand out in the industry. Once the stress is relieved, the human mind can be boosted with productivity and creativity.

Women entrepreneurs should practice yoga daily especially because they handle more stress, trying to balance home and office work both. Yoga gives them more focus, health benefits, calmness, efficiency and productivity. A few minutes of yoga every day in the morning can not only unwind you from the previous day’s struggles but also power-charge you for the day. Many big companies today are introducing yoga in their offices as a compulsory regimen for the employees.

With so many benefits of yoga for entrepreneurs, it should be incorporated into your daily regimes on priority basis. Yoga can make your bodies and minds stress-proof and perfect for outstanding entrepreneurship. 

For more engaging articles on yoga and its benefits keep reading Indian Fitness Mantra.

The Indian fitness industry is poised for massive growth in the very near future. As of now, the current scenario in the industry in India can be described as largely unorganized. But when you compare this industry to the last decade, there has been a huge demand for fitness products and services. 

With the growing awareness in health and fitness and with the advent of technology that has helped spreading of crucial information across the nation, one can expect major changes in this industry in the coming years. Consumers today are taking a greater interest in fitness and seeking products that help them remain fit. 

Fitness industry can be categorized into fitness workouts in gym, health supplements and exercise gear and equipment. The rise in fitness awareness has led to a rise in gym memberships, demand for trainers, and demand for exercise clothes and equipment and also in health supplements. Currently, the fitness industry in India is enjoying a major and rapid expansion and very soon it can compete with the more developed nations.

Fitness workouts are not only limited to cardio or weight training, but exercise enthusiasts are trying different forms of fitness such as Zumba, MMA, Pilates, kickboxing and aerobics. Simultaneously, the rise of professional sports has also lead to the supply of fitness products and solutions in the market depicting a substantial opportunity for emerging fitness seekers and sportspeople. 

Evolution of Indian Fitness Industry

Rise in technology and awareness in consumers are the two main reasons for the evolution of Indian Fitness Industry. A decade back, this industry was mostly dominated by athletes and sportspeople be it in gym or fitness centers. Only these people demanded fitness gear, sports equipment and supplements. But now, as more and more people know about the benefits of fitness for overall health, the demand has increased. 

Today, manufacturers and suppliers are leveraging technology to create and deliver fitness products to consumers. Several fitness startups are targeting urban consumers for their products and services. This sector is increasingly stressed today with work load and engaging in fitness for well-being and happiness has become crucial. The market for such devices and products is quite large ranging from wearable fitness devices, digital platforms to sign for gym memberships, state-of-the-art fitness equipment and a lot of health supplements. 

With the entry of technology and digitization, the Indian fitness industry is soon going to witness a major overhaul. With a number of fitness apps being available for smart phones, the fitness industry is going places. These apps allow people to schedule their workouts and trainings at the gyms, thereby giving them flexible time shifts and also ease in management. The level of flexibility and easy availability is prompting more and more individuals to get involved in fitness today despite their busy office schedules. A conventional gym membership would charge them more than such flexible fitness training shifts today and this is also one of the reasons for the major surge in demand. Urban men and women have also seen a change in their body stamina, energy and strength by working out regularly, and hence motivating them to continue with their fitness regimen.

How large is the Fitness Industry in India currently?

By the end of 2018, the total revenues collected from the Indian fitness industry amounted to USD 908 million. Further growth is expected at a rate of 9.3% by 2022. But a major portion of these revenues collected will arise from the consumption of fitness wearables. 

There are a large number of upscale fitness centres coming up in urban localities, encouraging more and more men and women to join the bandwagon just to be noticed in the urban crowd. Majority of these customers belong to the disposable income group between age group 20 to 45.  

A large number of cases of obesity, diabetes and heart disease in India has also triggered a rise in demand for fitness. This is one of the key reasons for the sudden surge in the number of weight loss products and also in the amount of gym memberships. People earlier considered spending money on gym memberships as a luxury, but today, these people perceive fitness as a compulsory part of their lives, with most people opting for muscle-building exercises and cardio-vascular health promoting training. Women are also participating in strength building exercises. 

The future of fitness in India

The near future would find a lot of fully-equipped gyms in corporate offices and big companies as more and more people are giving importance to employee wellness and health. This will enable employees to look after their fitness with a different perspective and a fun way to distress from their workload. 

Hospitality industry has been following this trend since long, but fully-equipped gyms were found more in big properties of the 5 star range. In near future, gyms and health centres will be found in every hotel. Residential complexes are also providing health clubs and gyms to the residents. Many fitness enthusiasts are also demanding home gym equipment and services and so the demand has risen considerably. Services such as personal trainers, nutritionists and fitness experts are also available on online portals and mobile apps.

In the coming years, one can find a rise in more fitness start-ups and big companies exploring Indian boundaries for a very potential fitness market. Indian consumers today have greater access to tech-driven services, wearable gym gear, fitness equipment and other such services, which were initially available only abroad. Soon, all these sectors will open up their branches in India. 

Indians have realized the importance of fitness not only for bodily strength and well-being but also in curbing various diseases such as anxiety, depression and others. With the increase in awareness, there is a better scope for fitness industry in India today and it is bound to increase substantially in the coming years.

For more interesting articles like this, keep reading Indian Fitness Mantra.

”Each workout is like a brick in a building, and every time you go in there and do a half-baked workout, you are not laying a brick down, somebody else is.”

 – Dorian Yates

Despite spending an inordinate amount of time at the gym, if you aren’t making enough muscle mass gain, it is definite that you are going wrong somewhere. Many sites will tell you a lot on muscle gain and how to do it. Some websites focus completely on home-based techniques and diet, while others will ask you to do a power-packed workout at the gym. 

The answer to gaining the intended mass is by combining both the strategies. Shedding sweat at the gym is an absolute necessity, but it has to be fused with proper diet and discipline for gaining an enviable body. 

Let us have a look at the 10 of the most basic rules for muscle mass gain: –

1. Work on Targeted Areas

The first leap towards anything greater is via analyzing the lacunas and weak points. You have to do the same with your body. Analyze your body well and see if any part is out of proportion. People always have some parts of their bodies that are more developed than the rest. To make your physique look attractive, you have to work more on the parts of your body that need working out. 

2. Use Free Weights

Free weights include dumbbells, kettlebells, barbells or anything that you can pick up and exercise your muscles. The advantage of using free weights is that it works up more muscles at once by working against gravity. Lifting free weights results in more mass gain than any machine can make you achieve. 

3.  Focus on Muscle Groups

If you are a beginner who has joined the gym to gain mass, any workout will help you build muscle. However, if you are someone who has been working out for a while, your body is now accustomed to the intense exertions at the gym. It is time you target muscle groups like back, legs, and chest. 

Add more intense workouts, such as pull-ups, deadlifts, squats, dips, bench-presses, bent-over-rows to your working-out sessions. These are exercises that will help in muscle mass gain. 

4. Increase your Rep Capacity 

In the first week, you step into the gym; you will get a fair estimation of your rep capacity. To achieve the intended muscle gain, you will have to increase your rep capacity. The key to gain muscle healthily is to take it slow but steady. Remember, as you train your body, your muscle will become stubborn and will need more exercise to stay in shape. So, increase your rep capacity if you want to have and maintain a hunky body.

5. Inculcate Discipline

While endeavoring for gaining muscle, you must be disciplined. Form a chart and follow it religiously. You must know that all the top body-builders follow a strict routine and work-out schedules. To have that type of body, you must do the same. Set the alarm for the morning and make a diet chart. Do not skip working out. Cheat days are for cheaters; you aren’t one of them.  Make discipline, consistency and hard-work your habit. Success will automatically follow. 

6. Understand your Body

You have a different body than anyone else. It is a primary reason for the uniqueness of your existence. Gym instructors are knowledgeable persons, but it is you who would understand your body and its capacity more. Try not to rush your body to do things that it is not prepared to perform. You might even incur an injury in the process. 

Another thing to remember is, it is not your pace that can achieve that physique; it is your steadiness instead. So, make sure you rest your muscles between completing a set and beginning another to avoid an over-worked body and sore muscles.  

7. Compound Movements: The Ultimate Key to Muscle Mass Gain

To make every muscle group stand out, you must include compound movements in your workout sessions. Compound movements work on multiple muscles at the same time and help immensely in muscle gain. Exercises like barbell squat, deadlift, etc. are a few examples of compound movements that will aid in increasing muscle fiber and muscle separation.

8. Drink More Water

Water is the single most important component in our body. Your muscles will be deprived of electrolytes if you do not drink sufficient water.  It helps nutrients to reach the muscles and makes them function properly. Water also helps in the structure-formation of protein and glycogen, and so, hydrating your body is immensely essential if you are trying to gain some muscle. 

9. Incorporate Carbohydrate in Your Diet

Everyone knows that protein is the best friend of every body-builder. However, did you know that you must not avoid carbohydrates? Yes, you heard it right. Carbohydrate is the best when it comes to replenishing your body with energy; which you need in ample amounts while exercising. Another factor for which you would want to incorporate carb in your diet is, carbs fill your muscles with glycogen, which helps your muscle increase in size while you are resting. 

10. The Power of Protein in Imperative to Muscle gain

You must eat enough calories to supply your body with constant energy while trying for muscle gain. Protein and bodybuilding go hand in hand. This macronutrient helps in re-building the tissues that are damaged while working out. 

An average individual must consume 0.8gms of protein per body pound. But if you are aiming at muscle mass gain, you must increase it to 1.5 to 2.0 per body pound. You must consume high-quality protein such as whey, lean meat, eggs, and milk. Protein is immensely important as it increases the strength of muscles. 

Conclusion

A well-structured body looks attractive. But building it is not a cake walk. You will have to be determined in your pursuit and do everything mentioned above with a positive mindset to have a good body that is healthy and fit. 

”Take care of your body, it’s the only place you have to live.”- Jim Rohn

Exercise is any form of physical activity which helps your body to burn calories. There is a plethora of exercise that one can do. A common misconception is the fact that ”real exercise” happens only at the gym. That’s indeed not true. You can do any form of physical activity and call it an exercise. Jogging, running, swimming, skipping and dancing are all forms of physical exercise that you can do to remain fit. A sedentary lifestyle might seem tempting, but there is more than one disadvantage of not exercising. To get to the detail further, let us first have a close look at the reasons for lack of exercise.

Top 5 Reasons for Lack of Exercise

There can be several physiological and psychological reasons for people not wanting to exercise. Below mentioned are the most common ones:

1. Lethargy- This is by far the most common excuse of people who do not understand the grave implications and disadvantages of not exercising.

2. Lack of Time- This is another reason for lack of exercise. But what is wealth if you do not have the health to enjoy it? Take out time for exercise if you want to enjoy a healthy life.

3. Depression- It is a psychological cause. People who are suffering from clinical depression tend to shy away from any form of physical exertion. But one must understand, exercising is a great way to say goodbye to depression as it releases endorphins (also called happy hormones). Exercising gives you a sense of achievement that aids in shooing depression away.

4. Fear- There can be many types of fear that can act as a hindering factor in getting the required amount of physical exercise. Among other types of fear, the commonest ones are fear of change in schedule, fear of failing to continue and fear of physical exertion.

5. Lack of friendly environment- This is another reason for lack of exercise. You could be a new mommy, a person whose neighborhood isn’t safe, or have some other factor that does not make your immediate environment exercise-friendly. 

No matter what your reasons are, you must seek some way to overcome them and give your body ample exercise to avoid the disadvantages of not exercising.

The Disadvantage of not Exercising

Countless studies have pointed out the health issues that may arise if a person resorts to a sedentary lifestyle. It will slowly but steadily build a cumulative load of health problems that you might have to face at once. It is for this reason that we are saying that lack of exercise is worse than many diseases. 

So, what are the disadvantages of not exercising? Let us have a glimpse at the gamut of ailments that you might incur if you do not give your body exercise daily or frequently. 

1. Obesity

The first and the most apparent thing that you would notice if you are living a lazy life is weight gain. You might have an amazing metabolism now, which has kept you slim and toned. But it will not be so always. Your lack of exercising will show soon on your figure as you start gaining weight rapidly. 

2. Hormonal Imbalance

If you live a sedentary life, you might be at the risk of developing a hormonal imbalance. Exercising releases endorphins. If you don’t get frequent exercise, a lack of endorphin will make you feel negative and low. You will have more mood swings and become increasingly prone to irritation with each passing year. 

3. Decreased Energy Levels

One needs ‘energy’ to get even the smallest of things done. If you don’t accustom your body to exercise, you will feel a dip in your energy levels. You will require immense motivation to get menial things done and will soon be lying on the couch watching TV and doing nothing. Lack of exercise isn’t just bad for your health; it also makes you inefficient and incompetent as a person. 

4. Loss of Muscle Strength and Low Pain Tolerance

Your muscles won’t develop if you do not exercise. You will have lesser strength as compared to others who have made exercising a daily habit. Lack of exercise also makes your pain-tolerance low. You would feel pain in much more magnitude than is normal if you do not exercise. 

5.  Invites Several Ailments

A massive disadvantage of not exercising is the fact that it will make you sick eventually. You will invite many diseases at an early age, and your internal organs will start to slow down. 

Some ailments that are common in people who do not exercise are; –

• Poor blood circulation

• Cardiovascular troubles

• High cholesterol

• Anxiety and depression

• Immune trouble

• Hormonal problems

• High blood pressure

• Increased chances of stroke

6. Insomnia and Other Sleep Disorders

It is a given truth that people who exercise, sleep better than those who don’t. You will have a surplus of energy from your food intake. This energy does not find any vent to get out of your body, and as a result, you might suffer from a lack of sleep (insomnia).  

7. Low Self-Esteem

No matter what your reason for lack of exercise might be, you are bound to have low self-esteem. You will not be as competent. You might suffer from body-image issues and will be prone to anxiety. All these combined will ultimately make you think less of yourself as a person.

Conclusion

If you are reading this article, it is a clear indication that you are interested in being healthy. You have already taken the first step. Start taking baby-steps from here and exercise daily. In a month, you will see a massive improvement in your health and lifestyle. Start today, as tomorrow never comes. 

What is the significance of functional training?

Functional training helps your body move more comfortably. Bodies that move more can burn calories faster without exercise. This training also makes your other training patterns more effective. People who are trying to lose weight engage in functional training to make their transformation faster. 

Sometimes, while performing some exercises on a regular basis, you are unable to lose weight. To find the right exercise routine that can help you lose weight efficiently can be quite challenging. Some indulge in heavy cardio sessions, but there are some easy ways to lose unwanted weight without having to endure heavy exercises for hours. 

Functional training was introduced into the fitness industry with the concept of having some light-weight exercises for people who want to lose weight but also do not want to go through conventional training.

So what exactly is functional training?

These fitness exercises focus more on your long-term fitness and well-being. Performing them regularly, also helps you lose weight. These are designed to improve your posture, balance, muscle strength and flexibility. Functional training improves the way your brain communicates with your muscles while they are being exercised. While you focus on the distance you have covered in cardio, you tend to focus more on the movements you are making in functional training. This also helps you stay balanced and in a good body shape for long. 

Functional training and weight loss

While you stress and strain your body in cardio and weightlifting, these exercises only make you feel more comfortable. According to some researches, bodies that are able to move more freely, can burn calories faster. These are more common exercises which bring about mobility in your joints and posture. 

If you have any weakness in a particular area of your body or face any issues with flexibility and balance, these training exercises can help you overcome them. Once these weak areas of your body are improved, you will face greater strength, stamina and mobility. Often a personal trainer can help you combat such problems as they are able to spot your weaknesses quickly and will teach you exercises to build strength in those areas. Once you are in total control of your body, you will find it easier to lose weight. 

Simple Functional Exercise Routines

You can incorporate simple functional exercise routines into your everyday life by doing just a few of them every morning before you start your day at home or even before your current fitness routine, just as warm-up exercises.

• The Plank:

  One of the most famous functional exercises, the plank is an exercise for intermediate levels, in which you strengthen you core and also improve your balance and posture.

Single-Leg Stand:

In this exercise, you focus on improving your balance, as you stand firmly on just one leg for as long as possible. You will find your core getting stronger and ease in weight loss on performing this regularly. 

Lying Shoulder Flexion:

You need to lie down on the floor and lift your arms from the side to up above your head. This posture will help you control your back and also your abdominal muscles, which in turn, help in weight loss. 

Benefits of Functional Training

Functional training is the new buzz in the fitness world. This form of workout exercises your muscles on the whole in a way in which you use your body on daily basis. It prepares you for different forms of everyday activity and helps to maintain body strength and endurance. 

Here are the main benefits of this training:

• Makes daily activities easier

Functional training improves the overall function of the body and boosts muscle strength and endurance. This overall body stability makes your muscles and joints more flexible. This in turn helps you with your daily movements. It is low impact, less stressful, helps with the joints and also makes it easier to lose weight.

Build better muscle memory

Functional training aids greater muscle memory. As you perform a particular movement regularly, the better and faster your body responds to the movements. By performing regular functional training exercises, you build muscles and your core strength and also effectively boost your brain’s memory. 

Increases flexibility and coordination

Functional training encourages you to start and end in a position where your muscles are stretched. It helps you increase the flexibility of your joints and offers resistance to your muscles. This means that your body learns better coordination in your bodily movements.

Improves balance and posture

The exercises help to enhance your strength and balance and eventually, your overall posture. In almost all the exercises, you need to make use of smaller muscle groups to support the larger ones, and this in turn helps to correct your posture. 

Eases joint pain

Those suffering from regular back, shoulder or joint pain can find relief from functional training exercises. These exercises help to bridge the gap between personal training and physical therapy. These help to restore your back and once your chronic back pain vanishes, you will find ease in movement. Similarly, arthritis and knee pain can also vanish with regular functional training exercises. 

Reduces risk of injury

Functional fitness training also reduces risk of injury. These exercises are particularly beneficial for sports people and athletes to make their joints and muscles more flexible. 

These exercises constantly force the body to adapt to different demands placed upon it and as a result, the body ends up losing weight. It is ideal for any sort of workout and should be clubbed even with heavy cardio or weightlifting so as to reduce fat faster.

To learn more about trending alternate forms of exercises, keep reading Indian Fitness Mantra.

We realize we have to exercise for our well-being; however a long lasting habit of exercise may likewise enable us to feel more youthful and remain stronger in many ways into our senior years. Further, individuals in their 70s who have been exercising daily for a considerable amount of time appear to have put a brake on the aging procedure, keeping up the heart, lung and muscle wellness of healthy individuals somewhere around 30 years more youthful.

Begin Your Exercise Safely

Getting active is one of the most beneficial choices you can make as you age, yet it’s critical to do it with safety.

Get Medical Approval from a doctor before beginning any exercise program, particularly if you have been suffering from any prevailing condition. Inquire as to whether there are any exercises you ought to avoid.

Consider Well-Being Concerns. Remember how your on-going medical issues influence your exercises. For instance, diabetics may need to alter the medication’s timing as well as meal plans when opting for regular exercise plan.

Always Listen to What Your Body Needs and Can Take. Exercise should never damage or make you feel terrible. Quit your exercise immediately and get medical help if you have any dizzy feeling or shortness of breath, suffer from pain in your chest or any pressure or, get affected by cold sweat, or experience any sort of pain. Also, put your regular exercise schedule on hold if a joint turns red, swollen, or delicate to touch—the most ideal approach to adapt to injuries is to stay away from them in any case. If you experience pain or uneasiness on a regular basis after working out, try to exercise for less time however more often all through the day.

Begin Slowly and Develop Relentlessly. If you haven’t been active in some time, develop your activity program gradually. Take a stab at dividing exercises in ten-minute sessions two times per day or again attempt only one class every week. In case you’re worried about falling or have a progressing heart issue, begin with easy and simple chair activities to gradually improve your health along with confidence. Thus exercise will make you look younger as you start gradually and start to get used to it well.

Prohibit Injury as well as Discomfort by getting warmed up, relaxed and sipping water throughout your workout.

Focus on An Exercise Plan for something like 3 weeks or a month so it progresses toward becoming a regular habit, and power yourself to adhere to it. This is a lot simpler when you discover exercises you like.

Try Experimenting with Mindfulness. Rather than daydreaming when you work out, concentrate on how your body feels when you move—for instance the mood of your breathing, the manner in which your feet hit the ground, your muscles flexing and much more. By practicing mindfulness you will be improving your physical condition quicker, get rid of pressure and uneasiness better, and keep you away from mishaps or wounds.

What Should You Do If You Hate to Exercise?

If you fear working out, you’re not the only one. In any case, you don’t need to exercise until you start to sweat or each muscle aches to have a major effect to your health. Consider exercises that you like and how you can consolidate them into an activity schedule:

• Listen to music or any audiobook while you exercise. 

• Window shopping while strolling at the shopping center. 

• Get focused while playing tennis. 

• Take photos on a hike.

• Meet new individuals at a yoga class or wellness center. 

• Watch your favourite movie or TV series while on the treadmill. 

• Instead of conversing with a friend over some refreshment, talk while strolling, stretching, or any type of strength training.

• Walk through the golf course rather than utilizing a cart. 

• Walk or play with your dog. If you don’t have a dog, offer to take your neighbour’s pet for a walk or volunteer at a pet sanctuary. Go for a run, walk, or cycle—perceive how much better you feel after some time.

• Find an activity pal, somebody whose company you truly appreciate, and attempt exercises you’ve never attempted before—you may discover something you adore. If it turns out to be not so helpful, then at least you’ve invested some time and energy with a good companion.

What Are The Activities That Seniors Must Practice?

Walking: It is an ideal method to begin working out. It requires no special equipment, other than a pair of comfy walking shoes, and it can be done at any place. 

Senior Sports or Wellness Classes: Keeps you inspired while giving a source of fun, stress alleviation, and a place to meet friends. 

Water Aerobics and Sports: Working out in water lessens stress as well as strain on the body’s joints.

Yoga: Mixes up a variety of postures with breathing. If you move through these postures it will aid in improving your strength, mobility along with balance, and can be adjusted to any dimension. Such type of exercise will make you look younger apart from keeping you healthy and fit.

Tai Chi and Qi Gong. These are systems of different movements that are inspired by martial arts. By practicing these you will be improving your balance as well as strength. Classes for seniors are frequently accessible at nearby YMCA or any community center.

Is There Any Benefit of Exercise for Seniors?

Physical activity has been the main supporter of life span, adding more years to your life—even if you start late in life. In any case, getting active isn’t just about adding a more time to your life; it’s tied with adding life to your years. You’ll not just look better when you work out, you’ll feel more enthusiastic, increasingly vivacious, and experience more happiness.

Physical Health Benefits

Aids You to Maintain or Lose Weight: As metabolism normally reduces with age, keeping up a healthy weight is challenging. Exercise aids in increasing metabolism and builds muscle mass.

Diminishes the Effect of Ailment and Long-Term Disease: Individuals who exercise will in general have improved immunity and digestion, improved blood pressure and bone density, and a lower chance of Alzheimer’s disease, obesity, diabetes, coronary illness, osteoporosis, and some cancers.

Upgrades Mobility, Adaptability, and Balance: Exercise will improve your strength, adaptability and postures, which on the other hand will aid with balance, coordination, and decreasing the danger of falls. Any sort of strength training likewise lightens the symptoms associated with persistent conditions, for example, joint inflammation.

Mental Health Benefits

Boosts Sleep: A quality sleep is crucial for your general wellbeing. Exercise can enable you to fall asleep very fast, rest all the more profoundly, and wake up feeling increasingly vigorous and revived.

Improves State of Mind And Fearlessness: Exercise is an immense stress reliever and the endorphins created can really help decrease sentiments of bitterness, gloom, or tension. Being active and feeling strong causes you to feel increasingly fearless.

Does Astounding Things for Your Brain: Getting active may will help to lessen the impact of brain disorder, for example, Alzheimer’s disease.

Thus, exercise can do wonders for you. Feel like working out now? To know more about health and fitness keep reading our blogs.

Running a marathon isn’t an easy task. It requires a great deal of stamina, fitness, practice, and self-belief. If you have decided to run a half marathon, then you are already a winner in your mind. All you need to do is, practice running to turn it into reality. People run a marathon for different reasons, some want to spread awareness, some want to raise funds, and others have it on their bucket list. So, if you are a beginner, you are in the right place as this article is all about beginner marathon training plan and tips for first-timers. 

 Beginner Marathon Training Plan

Marathon is one of the most physically straining sports that you will ever participate in. As we have said earlier, it needs an inordinate amount of zeal. If you have that zeal and are planning to run in a marathon, we have a marathon training plan for you. 

1. Select the Type of Marathon

There are a number of types of marathons. There is the 10k marathon, half-marathon or 21k marathon, 42k marathon, and Ultramarathon (more than 42k). If you are a first-timer, we would recommend you to stick to the 21k marathon. In our opinion, the 10k marathon might not get you that sense of achievement; while the full marathon might be too much for a beginner like you. So, take the middle path and go with the 21k marathon. However, if you wish to run a different one, you are more than welcome to differ from what we recommend. 

2. Map-Out a Plan

The completion of a marathon needs planning. You will have to have a ground plan to follow. You will read a lot of guides online, but you can make some changes to those so that it suits you better. 

Marathon is ultimately a running sport. It will test your stamina and running ability to the core. The ideal beginner marathon training plan in our opinion consists of 16 weeks. Most sites will tell you to go for a 10 week to 12-week plan. However, we intended to differ, as the extra week would come handy if you intend to take a few days off because of sore muscles. A few additional weeks of practice will also train you better. 

3. Practice Running

Your marathon training plan must include regular running. To excel at anything requires practice. You will have to set a daily running target and achieve it. These small achievements will, in turn, build the belief that you can complete the marathon you are about to take part in. It is also essential that you do not skip days as that will pull you back and have demotivating effects on your psyche. 

4. Measure Your Progress

To run on a daily basis for 16 weeks straight is not enough. You will have to make an assessment of your daily or weekly progress. Set a limit for every day and stick to it. If you do not measure your progress over the weeks, you will never know how good (or bad) you are getting. 

5. Follow a Balanced Diet

We repeat- Marathon needs a lot of energy. If you do not have energy, you would probably pass out somewhere in the middle of the track. So, to supply your body with amply energy, include carbohydrate in your diet. Avoid unhealthy fats, but do not cut down on healthy ones that you get from several tree nuts. While training for a marathon, you must also hydrate your body well to make up for the water loss through sweating. 

6. Have Confidence in Yourself

You should have faith in yourself to finish a marathon. Confidence is the key to success. Even if you start off slow and manage to run only 3kms on the first day of your beginner marathon training plan, don’t lose hope. Have faith, and you will see that your body is doing the unthinkable in a matter of weeks! 

7. Push Your Limits 

Do not stop after running a particular distance. You will have to push your limits to see how much your body can endure. If you stop at one point and do not thrive at running further, you won’t get any better. You will never know what your body is capable of. So, if you are a beginner who is training for a marathon, set your daily target a little higher than what you achieved the day before. 

8. Do Not Over Do It

Pushing limits is required, but you should also understand where to stop. If you are not feeling well after running a certain distance, you must stop. Do not push yourself in those cases. Another thing that you will have to monitor is the fact that the daily limit is not more than what is logically achievable by you. If you set an insanely high limit, you would either end up with sore muscles after completing it or feel completely demotivated in case you fail to achieve the daily target. 

9. Embrace Taper 

The worst thing to do in a marathon is to start it with a fatigued body! In the last 2 to 3 weeks of your beginner marathon training plan, you should sleep more and focus on recovering. In the last few weeks cut back on exercise, and embrace taper. It will give you more energy and help you run in the marathon like a Pro. 

Conclusion

Marathon running might seem simple as you are given the option to walk or jog if you wish, but it is far from being easy. The intention of these Tips for first timers is to build them from inside-out as a runner, as a sportsperson and as someone who believes in themselves.