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  1. People who are trying to lose weight and drop some body fat are always looking for the best thing available for fat loss. The best diet, the best fat burner, the best type of fat loss cardio, the best exercise for fat loss—anything and everything that will help achieve this. Still, nobody has yet figured out the best exercise for fat loss. Want to know the best exercise for fat loss? THERE IS NO SUCH EXERCISE. Pexels Yes, you read it right. If there was ever a best fat loss exercise and if it worked, you would see 90% of the people at the gym doing just that one single exercise. Do you see everyone in the gym doing one same exercise every time you walk in? Obviously, not! Now, let's understand what leads to fat loss: A Caloric Deficit It has two components—the food intake part and your activity levels. The food intake is the 'Energy In' and the exercises you do/lifestyle you have is a part of 'Energy Out'. The best way to increase your energy out? Simply move more. Yeah, it is as simple as that. The thing you should be focusing on is to move as much as possible and to engage as many muscle groups as possible when you hit the gym. Single body part a day? I do not think so. Your bicep/triceps day or your shoulder day? Not even that. Pexels Focus on full body movements or compound exercises that work for two to three muscle groups simultaneously instead of doing the one muscle group a day workouts. Just take a guess, what will burn more calories? A back squat which works your full body at a given time or a set of bicep curls which work two fibers of your muscle? On top of it, you also want to watch the number of calories going inside your mouth. You can do all the full body exercises, you can take all the fat burner pills, burn as many calories as you want but it won't account for anything if the number of calories you are consuming is more than the number of calories you are burning. Long story short, stop looking for best anything. Fat loss is calories in lesser than calories out at the end of the day. And if you want to burn more calories, start doing exercises that burn more calories and not one body part a day. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  2. Deadlift is easily one of the most loved exercises. You will see intelligent lifters as well as complete ego lifters in the gym doing it. But lately, it has become the 'Instagram brag exercise'. Everyone wants to post their videos by tagging along with #strongAf #strongerthanyou. Not only is this complete crap but also doesn't take into account that DLs are not the best muscle builders. © YouTube Another thing is that most dudes doing DLs don't even know the correct form, movement pattern or have the motor skills required during the execution. To correct these mistakes, read this. Here's a quick guide for you - There are 5 deadlift variations: Conventional deadlift Sumo deadlift Romanian deadlift Stiffed leg deadlift Trap bar deadlift So, why do I say that DLs are not effective muscle builders? Here' why: 1) High Systematically Fatigue Exercise Due to the explosive movement, deadlifts can keep you sore for days. There is a huge amount of spinal load when you lift the bar from the floor. Stress is high as the mechanical tension goes up over time. 2) Trains All Muscles But Masters None Deadlifts directly work your glutes and hamstrings but the range of motion is not enough to recruit all muscle fibres. These are the strongest muscles in your body, but the deadlift requires holding the resistance in the hands, making the grip a weak connection in training the hips. If you use a mixed grip, you put insane powers on the shoulder blades and the bicep of the hand taking a supinated grip; consequently, many people have torn their bicep doing deadlifts. For hip development, hip thrusts have shown great glute activation when compared it with squats and deadlifts. Same goes for hamstrings, Romanian deadlifts, stiffed leg deadlifts, leg curl and good mornings activate more hamstring muscles fibres than the deadlifts. © YouTube You must be thinking what about traps? Shrugs do a better job than deadlifts if your goal is to grow your traps. 3) Not The Best Movement When Hypertrophy Is The Goal Hypertrophy means growing new muscle tissue so that you can do more volume over time and adapt. Volume is more important than intensity for a physique guy. As deadlifts can make you sore and can keep you away from other training sessions as well which means might be uncomfortable when performing some other exercises; exercises like good mornings, rows, shoulder overhead press, etc. You can get other stimuli from other exercises if you don't want to perform deadlifts in your training career. You can be strong and jacked if you don't deadlift. You can still train your lower back by just doing deep squats or back extensions. Conclusion Deadlift makes you look badass in the gym but it's not necessary to perform if your goal is physique. If strength is goal hit your deadlifts hard. If hypertrophy is the goal then ignore them.
  3. This is one myth that just refuses to die. A layman knows a simple fact that he/she needs to exercise hard and eat good to lose weight. Though this line itself has quite a lot of loose ends, we will not get technical about it. But this simple understanding has got a lot complicated now, for most people. One stupid complication which has come out of it is the DIET: EXERCISE ratio. There's No Diet To Exercise Ratio © Unsplash There are clearly two camps, in here. First one is the group which supports exercise and claims it to be the one-in-all, end-in-all concept to a fit body. Then there is the other camp, the now dominating one, that is, the diet camp, which consists of primarily the dieticians, and some common trainers and people. For them it's the diet which matters the most. Worse, they claim that even if you don't exercise, a good diet will cover it up all. It is mainly the diet protagonists which have made these ratios of 70:30, 80:20, 75:25 etc. wherein the greater part is taken up by the diet. Now if you ask them a simple question “how did you come down to this ratio?” The answer is either a blank stare with a confused look on the face, which if you closely observe means “what do you mean by 'why'?” Or, it is a common generic answer for many such questions i.e. “everyone says the same thing.” © Unsplash Similarly, when you ask dieticians, as to where they got this stupid ratio from, they simply have no answer. This is not a scientifically designed ratio based on studies. This is simply a self-made ratio. Understand this thing, for a dietician the primary earning is through diet recommendations. If she tells you that diet is not of much importance, or is of equal importance as exercising, she has a fear of losing her customers. Because dieticians are taking money to design a diet for you, they will of course emphasize on diet more. It's their bread and butter. The ratio is always one, has been one and it remains the same. The correct Exercise & Diet ratio is 100:100. Yes, you read it right. Its 100% diet, 100% exercise & overall movement, 100% sleep and relaxation. If any of the components takes a hit in any way, the others will surely suffer. Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama, US, says: “Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you're also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you're burning mostly fat Are 'Abs' Really Made In The Kitchen? © Unsplash If you ask me about the statement “abs are made in the kitchen”, I would like to restate it, “abs are made in the kitchen, after you return from the gym”. Diet is extremely important, and there is no doubt about this, but then lazy snob, eating less sitting on a sofa, will never ever be healthy or fit, just by being on a diet, neither can a person who is eating and exercising perfectly, survive without proper sleep and recuperation. Even the studies have shown the same, it's a complete package. Human body doesn't work in parts. Akshay Chopra, is a graduate of the National Defence Academy & the Air Force Academy, and a former IAF pilot. He is one of the most qualified health, fitness & nutrition consultants in the country, and an author of multiple books & ebooks. He is among the few in the country to have a background of competitive athletics, military training and bodybuilding. He is the co-founder of the Body Mechanics chain of gyms, and India's first research based channel We R Stupid. You can check out his Youtube here.
  4. In India, milk consumption is almost as common as water consumption. Since our childhood, we learn to consume milk in some form or the other. Some like to consume it as a part of regular healthy breakfast while a few consume it in the form of tea or coffee made with milk. Though majority of the population has absolutely no problem is consuming milk in their regular diet, there are people who cannot consume milk as their body is not able to digest it. They are called lactose intolerant and you will be surprised to know that around 70% of the world's population suffers from this problem. However, nowadays we do have options available in the market where even lactose intolerant people can consume dairy milk. Lactose Free Milk © YouTube Not many people are aware of this that there is a variety of milk available for people who are lactose intolerant. People who are lactose intolerant suffer from symptoms like diarrhea, vomiting and abdominal pain when they consume milk. Lactose free milk is a commercial milk product to help such people as this type of milk is free of lactose. Lactose is a type of sugar that is found in Cow's milk and it is due to this lactose that lactose intolerant people are not able to digest the Cow's milk. Lactase is the enzyme that is produced by human body which breaks down lactose in the body. Lactose-free Cow Milk is commercially produced by adding lactase enzyme to the milk to help people to digest the milk who are lactose intolerant. This type of milk has almost the same texture and taste as of the regular milk. Similar Nutrition The best part of these lactose free milk products is that they have approximately the same nutrition value as of the regular milk. A cup serving of around 250ml will supply you around 10 grams of protein. It will also have the same micronutrient profile like calcium, phosphorus, Vitamin B12 and riboflavin. Majority of the lactose free milk also come fortified with Vitamin D which is add on to the micronutrient profile. Thus switching to lactose free milk isn't a bad choice if you have lactose intolerance problem. Tastes Sweeter The only difference that you would feel in the taste of a regular milk and lactose free milk is that the later one tastes a little sweeter. Since the enzyme lactase is added to lactose free milk, this lactase is broken down into two simple sugars, glucose and galactose. Now since our taste buds perceive these simple sugars as sweeter than complex sugar, the final lactose free product has a sweeter flavor than regular milk. Even if you chose a non-flavored variety of lactose free milk, it will still taste a little sweeter than the regular milk. Word Of Caution © YouTube Though lactose free milk is safe to use for people with lactose intolerance, it may still cause problems if you are allergic to dairy and dairy products. There is a difference between lactose intolerance and being allergic to milk and dairy products. If someone is allergic to dairy, they will be allergic to lactose free milk too since it is Cow's milk with added lactase. For such people, the best solution is to replace milk with non-dairy products like Almond milk or Soy Milk. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  5. Dorain Yates, on Joe Rogan's podcast, once said that the exercises to build muscle will never change. And every day, in the gym, hustling my way through iron, I find this as the supreme truth. That's exactly what the old school exercises gave us- thick and big muscles. Fancy new school exercises are well, yeah, just fancy to look at. The big compound moves will always be the cornerstone of the muscular development. One such old school giving is the dumbbell pullover. Lost in time, this exercise was once a staple in every meathead's upper body routine. Now, not many people do it. Why and how did the pullover become such a controversial exercise? Let's decipher. The Dumbbell Pullover © Pinterest Right through the 50s till the early 70s, the dumbbell pullover was a staple chest and back exercise. Reg Park, Sergio Olivia, Arnold Schwarzenegger, Lou Feriggno and many other golden era kings advocated this exercise. The Disappearance Of The Pull-Over © Facebook Enter Arthur Nautilus, the man who introduced the pullover machine into the world of bodybuilding. Nothing was the same after that. Since the bodybuilders now had access to a more specific machine, the inclination towards the free weight dumbbell pullover diminished. Soon after, the 90s saw the exit of the pullover with the pompous entry of the functional fitness advocates. Bashed left, right and centre and the pullovers were labeled a 'shoulder-killer'. Does It Really Cause Shoulder Injuries? Almost any exercise done wrongly can cause injury. Either you are just too weak or simply lack the mobility to perform the pullover. Before jumping right into a pullover, check your over head shoulder pressing. Can you press with a full range of motion? If yes, go ahead. If no, you need mobility work. Can you do dead-hang pull-ups- all the way down and all the way up? If yes, you can try the pullover. To know whether if this exercise is for you or not, take a lighter weight and perform some initial reps. If you feel something weird in your shoulders, it's not for you. How Bros Do It Wrong! 1) Not bracing the core. 2) Dead straight arms by locking the elbow. Always maintain a slight bend. 3) Bending the elbows way too much and hence involving the triceps. How To Do It Right 1) First things first, tighten your core. 2) Use a moderately heavy weight to start with. 3) Don't lock the elbows into a straight arm. Keep a slight bend, not too much either. 4) Don't over-stretch in the over head position. 5) Keep the shoulders depressed (retracted) into the bench. What Does it Really Build Though? © Facebook Well, both. The pullover was once called the upper-body squat for a reason. It hits nearly every damn inch of your back and the chest. Depends on how you perform it, chest and back can be targeted separately. But all in all, it does hit both the muscle groups.
  6. This article is going to be very personal for me, as I will be sharing with you my own experience with workout addiction. Yes, that's true; you can become addicted to exercise. Though a majority of the people around the world find it hard to get the ample motivation to exercise regularly, there is a small population who IS addicted to it. Yes, the ones who often spend their online surfing time reading fitness blogs like this one! No, I am not saying that you are definitely an addict if you're reading this article, but I want to share a few traits of someone who works out constantly. But before I get down to those symptoms, let me tell you more about my own experience of workout addiction. I have loved to be active in my entire life, at least as far as I can remember. I just love to sweat daily and get that endorphin high. I easily get carried away, trying to squeeze in more intensity, more strength, the list goes on, but the bottom line is, I don't always know when to give my body a break. Or rather I should say, technically I do 'know' (as it's my profession) but I still struggle with establishing the right balance. The result is inadequate recovery, and suffering from a host of consequences which could range from mild to severe. Strange as it may sound, but once exercise is in your blood, in your regular routine, you simply feel “off” when you skip it. I become moody and irritable when I don't get my daily sweat session. Now that's a good thing if it gives you the motivation but it's not for everyone and hugely depends on your training age. The problem starts when your body is not adequately recovering and you simply don't know how to take a break. Below is the list of the signs that indicate you are overtraining - 1) Sleeping Too Much Or Not Sleeping At All If you are tired and sleepy all the time even after getting a good night sleep or if you find it hard to get a good night sleep, you might be a victim of overtraining. Working out too much can release stress hormone like cortisol which can interfere with your sleep. On the other hand, working out daily with a high intensity can increase your recovery period to a point where you always feel sleepy. © Pixabay 2) Getting Sick Very Frequently Over-exercising can weaken your immune system as it will always be busy with the post-workout repair. Exercise is meant to strengthen your immune system and not to weaken it. If you feel that you have started falling sick more often, it might be a sign of overtraining. 3) Too Sore All The Time It is obvious to feel sore after an intense workout. However, if you feel sore in every muscle at every time of the day, that's not really a healthy sign. It means that you need to slow things down and take a break from a workout. © Pixabay 4) Dipping Energy Levels A healthy and balanced workout makes you feel energetic and motivated towards the next workout. However, if you really have to drag yourself to the gym and your energy levels have been slowly diminishing, it may be a sign of overtraining. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  7. Hitting back can actually get confusing for some people. It's a large muscle group, with too many exercises and no idea about what loads to choose. Here let me briefly chop up some tips for you first and then I'll let you know a killer back exercise. How To Go About Choosing The Exercises To Completely Hit The 'Back Muscles' © Pixabay 1) First things first: there's no point doing every damn back exercise on the same damn day. Pick the ones you FEEL the most. By 'feel' I mean the exercises that really make you feel like your back is all up in action and doing what you want it to do. No more than 3 are optimum, given the fact you go hard throughout all sets for these. 2) Stop doing 'marathon reps'. If you are doing up to 15+ reps on an exercise, you are not doing anything. Definitely not hypertrophy work. Control rep speed, feel the stretch and contract on every rep, breathe properly and maintain proper form. Cut down the reps to 8-10. 3) Have a vertical pulling, horizontal rowing and a bent over pulling action exercise. Progressively overload on every exercise. Incorporate these 3 tips while training your back and you will feel the difference. Low reps means lesser fatigue, controlled rep speed means consistent mechanical tension and more loads mean more muscle tissue damage. The Neutral Grip 'Paused' Pull Downs © Amazon So here it is. This is the exercise that I don't see getting its full due. This great 'lat builder' is called the neutral grip 'paused' pull downs. This exercise adds to your strength and size all while increasing mobility across the shoulder and the back region. How To Do It Set up the neutral grip that you usually use for seated rowing on a lat pull down pulley. Tuck yourself into the seat and pull straight down. Where to include the pause? Both when your lats are stretched out on the top (2-3 seconds) and when they are contracted upon pulling down (3-4 seconds). Sounds brutal? Well, it sure is. Use the weight that you can handle best and don't compromise your form. © PubMed As you can see in the above image, these pull downs fire up the pectorals, biceps, and the rear deltoids too.
  8. What's the one thing that most dudes desire when it come to a chiseled core? Yes, of course, a cut-up six pack but it doesn't end there. Seen that V-shaped muscle wrapped around the waist? Yup, that V that goes down south on the male torso. That's called the Adonis belt. It's one of the most desired muscles of the core musculature and we get bombarded with question as to how to get that popping? So here, it is. I'll tell you how to perform an exercise that directly hits the Adonis belt. The Adonis Belt © Pixabay Despite being pretty much desired, this muscle is hardly talked about by most coaches. If some do, best believe that they know very little about it. How thick and prominent you Adonis belt would be comes down to the development of your internal obliques and transverse abdominis. Exercises That Most People Think Build The Adonis Belt Planks Crunches Side bends (Please don't fool yourselves with this) Sit-ups But the thing is that these exercises don't build the Adonis belt! Sorry, if you were killing yourself with these. Isometric don't really work the Adonis as hard as it's required. The True Adonis Belt Building Exercises 1) Heavy Deadlifts 2) Heavy Loaded Carries Both the above exercises are so demanding on the core that it works almost every muscle including the transverse abdominis and internal obliques. Hence, a rock hard Adonis Belt! The Ab Wheel Roll Out © YouTube One exercise that stands out for core activation and muscle fibre recruitment is the ab wheel roll out. Do it from sitting on the knees or from standing up right, whatever floats your boat. This is the one exercise I am talking about. Also, don't just do it for the sake of it, give it the same love your give to your biceps and see this hide gem come out.
  9. Almost all of the people who join the gym in the hope of losing fat look for exercises which will help them burn fat. What if I tell you that instead of looking for specific 'fat-burning' exercises, you should target something entirely different which will help you lose fat better than just doing those exercises! © YouTube Yes, instead of looking for exercises that will magically burn off all that fat that you are holding, your main aim in the gym should be to get stronger. The stronger you are, the more weight you would be able to lift with a form that you should and the more weight you lift the more muscle you'll build. And building muscle is what you joined the gym for in the first place because exercise does not burn fat. To burn fat you have to eat less food than what your body needs to maintain its weight i.e. eat in a caloric deficit. Think about it, it is a win-win situation for you. You get stronger plus you look better. So, you must now be thinking about how do you train to get stronger and build more muscle in the gym? Here's how. The Progressive Overload Before we get into what progressive overload is, let me share a secret with you. Your body does not care what type of exercise schedules or workout routines you want to follow to lose fat/gain muscle. It also is not bothered about your dreams of getting fit/looking great. What your body cares about is keeping you alive and it wants to and have evolved to do it in an very efficient manner. To make sure that this goal is met, your body has become smart enough to adapt to whatever stress it is put under. So, the only way to change/improve your body (composition) is to force your body to do it, which means you need to create a certain environment consistently for long enough time that forces your body to change and make improvements. When you look at it in terms of fitness/bodybuilding, Progressive Overload is that “environment” that forces your body to change. What Is Progressive Overload? If you want to get fit (build muscle/get stronger) you must force your body to adapt to a tension that significantly larger than what it is used to experience which means if you go to the gym and just do the same “fat burning” exercises day after day in the hope that those specific exercises would somehow directly burn fat (they won't) without aiming to progress in terms of the weight that you lift. Your body will NOT change or make improvements. You can keep doing for the next 20 years and you still won't see any results. © Thinkstock On the other hand, if you increase the tension that you put your body (muscles) under by increasing the amount of weight that you lift, then your body will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks. These changes and improvements are those muscles and strength gains, better performance, better body composition and overall a better version of you which you achieve by basically telling your body that in order for it to do what you are forcing it to do, it HAS to make these changes and improvements. Moral of the story being that you should go to the gym and lift some iron and while you are at it, consistently try to lift than what you have been lifting rather than being that idiot that who does 1000 crunches in the most shittiest of forms thinking that it will make him lose fat. Now go do some deadlifts. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. Nav is an avid bodybuilding enthusiast and heads the NABBA (National amateur bodybuilders association) as a General Secretary. This innate passion and position has helped him work with a lot of bodybuilders to help them take their physique at the next level. He also has a lovely pet called Buster whom he enjoys playing with in his free time. You can reach Nav on nav.dhillon@getsetgo.fitness to take your fitness and physique to the next level.