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ZODIAC

Found 72 results

  1. The world of sports has witnessed numerous stars leaving their mark on history. Some enticed the world on the back of their natural talent, others captured the imagination of fans through hard work and passion for the sport. Cristiano Ronaldo is an athlete who belongs to the latter category. Throughout his life, Ronaldo has been compared to Lionel Messi. The Portuguese surely doesn't have the natural talent of Messi, but he adequately makes up for it with his impeccable hard work and unmatched dedication to succeed. Just like Kobe Bryant's 'Mamba Mentality', Ronaldo's willingness to improve himself by the day is what makes him a worthy adversary to Messi and an inspiration to budding talents. As expected, Ronaldo was on a rampant run this season, scoring 25 goals in 32 games. During December and February, he scored every week from Matchday 14 to 23 without a failure, including three braces and a hat-trick. But then, the Coronavirus (COVID-19) outbreak saw the sporting events getting suspended as the world came to a standstill. © Reuters The last game Ronaldo played was the much-anticipated derby against Inter Milan who lost 2-0. And, with the situation getting slightly better, the resumption of football across countries has left many fearing potential injuries for players. The likes of Danny Rose and David Moyes have already raised concerns over the degraded fitness levels of footballers which can lead to injuries upon resumption of football. But, Ronaldo is in a league of his own. Returning to Italy early in May, Ronaldo was forced to observe two weeks of quarantine in a Turin house as imposed by the law. Following the frustrating quarantine, Ronaldo began his individual training with Juventus trainers. On 31st May, Ronaldo shared an Instagram post of him practising his long-range shooting skills with goalkeeper Carlo Pinsoglio. He captioned the post: Practice to perfection with @carlopinsoglio Feeling stronger". And, stronger he emerged. View this post on InstagramPractice to perfection ð¯â½ï¸ with @carlopinsoglio ðð» Feeling strongerðªð»A post shared by (@cristiano) On June 1, the physiological data of Ronaldo measured by the Juventus staff was unbelievable. According to 'AS', The 35-year-old was subjected to multiple tests which included athletic evaluation and skill-performance with the ball with varied intensity. And, the results are not just good, but actually much better than his performance evaluated before lockdown in March. So, how did he do it? Here's the answer. View this post on InstagramMy beautiful training partner!ðð»ââï¸ðªð½ #stayactive #stayhomeA post shared by (@cristiano) While other footballers were busy gaining traction on social media with their posts or, like in Eden Hazard's case, stuffing their face with buns, Ronaldo was using the lockdown period to improve what was already impressive fitness levels. Arriving in Madeira after suspension of Serie A, worked tirelessly with the tools available at home. As claimed by 'Goal', Ronaldo worked out four hours a day to attain what many feel is impossible. View this post on InstagramKids, let the Dad do his work ð¤·ð»ââï¸â¤ï¸ð #stayhome #stayactiveA post shared by (@cristiano) For someone who returned back to Italy, not just looking like a beast, but also feeling like one, you'd expect the footballer to take it easy, as after all he is in better shape than before, right? Well, not Ronaldo. After completing his quarantine and tests, the Portuguese footballer was to join his first team training session on June 2. And, the Juventus talisman arrived for training four hours before any of his teammates showed up. View this post on InstagramExplode mode ð¥ð¨A post shared by (@cristiano) According to 'Tuttosport', Ronaldo arrived at the Continassa JTC at 12:52pm yesterday. Paying attention to the smallest details of his athleticism, Ronaldo trained by himself through multiple drills and sessions for four staggering hours before joining his teammates, who all arrived at 5pm, for the full-blown team session. That's the kind of commitment and passion that separates Ronaldo from the rest. And, believe it or not, it's nothing new for Ronaldo. View this post on InstagramHappy birthday to me!!ððªð½ð¤ªA post shared by (@cristiano) Carlos Tevez, who shared the dressing room with Ronaldo at Old Trafford, once opined: "If you got there (training ground) at half seven, he was there. I said to myself, 'How do you catch this guy out?' So I got there one day at half six and he was there. He was half asleep but he was there". The Portuguese former fitness coach Giovanni Mauri, too, had an interesting incident to share. "Cristiano is a phenomenon and an elite level athlete. We are talking about a world-class player who, when we returned home at 2am from a Champions League away match, would not jet off home in his car. No, he would stop at the training centre for at least an hour for various recovery exercises and cryotherapy," Mauri once said. View the full article
  2. In the world of football, where numerous icons of the beautiful game have captured the imagination of fans over the years, few have managed to reach the stardom Cristiano Ronaldo has in his illustrious career. If winning 29 trophies including six league titles and five UEFA Champions League honours established him as second to none in club football, Ronaldo's triumphant run with Portugal in Euro 2016 proved he's just as good on the international circuit. From scoring insane headers, amazing free-kicks to the deft-touch finishes, Ronaldo's individual brilliance doesn't just make him an indispensable asset for his team, but also earned him five prestigious Ballon d'Ors. And, the fact that, at the age of 35, Ronaldo holds numerous goal-scoring records and still continues to prove his worth on the field, truly establishes him as one of the modern-day greats. View the full article
  3. While staying at home can mean no productivity for some of you, there are some who are making the most of all the time they have. From working from home to working towards your body goals, multitasking has become the need of the hour. Indulging in so many different activities within the same day can confuse you with your wardrobe choices. Here are five multi-purpose t-shirts that are as comfortable for your work from home hours, as they are breathable for your workout hours. __ECOMLOOKS__370__ __ECOMLOOKS__371__ __ECOMLOOKS__372__ __ECOMLOOKS__373__ __ECOMLOOKS__374__ All these T-shirts are versatile in terms of fashion and will stay just as functional post quarantine. After all, work and workout are both crucial parts of our lives. Make your life convenient with these multi-purpose T-shirts and accessories like this Office-To-Gym Multipurpose Bag. __ECOMPRODUCT__275__ Explore More: View the full article
  4. With gyms being shut, we have no other option but to work out at home. While some are pro in working out wherever they can, some are cribbing and making excuses for not being able to motivate themselves for working out at home. So, Hrithik Roshanâs dad Rakesh Roshan, who is 70 years old, is sweating it out and looking at him should be one big booster to your mind to get up from that couch. Hrithik Roshan took to Instagram to share a video of his father working out like a pro. He wrote, âDamn! That's My Dad. Never gives up. This is the kind of resolve and determination we all need to have to fight in times like these! He'll be 71 this year and works out 2 hours a day. Oh and he just survived cancer last year. I think the virus should be afraid of him. Very very afraid.â Take a look at the kind of determination Rakesh Roshan has: View this post on Instagram. Damn ! Thatâs My Dad. . N.E.V.E.R. G.I.V.E.S. U.P. . This is the kind of Resolve and Determination we all need to have to fight in times like these! . . Ps: Heâl be 71 this year and works out 2 hours a day. O and he just survived cancer last year. I think the virus should be afraid of him . Very very afraid . . @rakesh_roshan9 . #nevergiveup #stayhome #stayfit #legday #lockdownworkout #dad #nevertooold #foreveryoung #A post shared by (@hrithikroshan) After the video started to garner attention, many youngsters started to comment that they should take some inspiration from him. © Instagram/Hrithik Roshan © Instagram/Hrithik Roshan © Instagram/Hrithik Roshan In November last year, Rakesh Roshan had talked about his battle with cancer wherein he admitted he was actually scared when he got to know that he was suffering from cancer. In an interview with Hindustan Times, he had said, âI got a bit scared when I was told that my tongue may have to undergo a cut and do some grafting. The tongue is the worst place to have cancer. You may not be able to drink water, coffee, tea. Even taste buds change and things may not taste as they should. I went through those hassles for 2-3 months.â If he can bounce back and work out, whatâs stopping you? Maybe, itâs time that you finally take some motivation and burn those extra calories! View the full article
  5. It is a well known fact that Farhan Khan doesnât shy away from speaking her mind and sharing her opinions on social media. Farah took to Twitter to share a video where she has slammed all the Bollywood celebs who have been posting workout videos on social media. As all the gyms are shut during the lockdown, celebs like Katrina Kaif and Jacqueline Fernandez have been sharing their workout regimes with their fans on their social media platforms. But, this hasnât gone down too well with Farah. Hereâs the video: The bigger epidemic.. work out videos!! donât make me feel worse pls! pic.twitter.com/NYs4tFwm3a â Farah Khan (@TheFarahKhan) March 26, 2020âIt's my humble request to all the 'celebrities' and 'stars' that please stop making your workout videos and bombarding us with it. I can understand that you all are privileged and you donât have any other worries in this global pandemic except for looking after your figures. But some of us, most of us have bigger concerns during this crisis," Farah said in her video. She also threatened to unfollow the celebs who continue to share their workout videos. âSo please have mercy on us and stop uploading your workout videos and if you canât stop, then please donât feel bad if I unfollow you. Stay safe," she added. Well, it seems like it has completely backfired on Farah as people are now trolling her for her opinions on Twitter. People told her that thereâs nothing wrong if celebs are motivating their fans for keeping their health in check through exercises during this lockdown. There's nothing wrong in giving motivation to those netizen. Rather than they keep eating and watching tv, it's fine if they do the exercise and also house work. â Mira (@itskaytobeyou) March 26, 2020There's nothing wrong with motivating and entertaining people in such a situation, don't just crib for no reason. You can choose to not watch these videos. â Niraj purohit (@Nirajpurohit23) March 26, 2020Agar aap Nahi Karna chate hoo to maat Karo! Kyu dusre ko maat Karne ko bol rehe ho! â MONISHA ï¸ (@MojumdarMonisha) March 26, 2020As she said she can't post workout videos but needed attention since everyone is posting video so even she had to ! â Astha Agarwal (@astha_astha1396) March 26, 2020What's wrong in motivating people to work out ?! instead its the most productive thing that can be done at home,Good diet and exercise +Maintaining hygiene is the bets we can do sitting at home..This tweet makes no sense ! â Ãerlin//Andrés de Fonollosa (@SourabhAhuja18) March 26, 2020Oh pipe down!! These work out videos are there to motivate people to stay healthy, sitting at home all day isnât good for you!! â Gurpreet Dilvarh (@gdilvarh) March 26, 2020Do you agree with what Farah has to say or do you think the tweet actually made no sense? What are your thoughts on this? Let us know in the comments section below. View the full article
  6. We did not choose the quarantine life, it basically and sadly chose us. However, all that the government has asked us to do is literally stay home, and that is all. Let's be honest for a minute now. That gym membership is being wasted, those dumbbells and treadmill are being used as props around the house and basically, adding to aesthetic pressure. So, while you continue working from home and try to find inspiration to work out, let's find some motivation via our favourite celebrities who are inspiring us to ace this quarantine life: 1. Disha Patani This actress has a body to die for and while Tiger and she are basically 'couple goals' in terms of working out together, Disha is having fun with light cardio with his sister Krishna Shroff. If weights are not your thing, just plug in your phone, blast some music and dance along bro. View this post on Instagram This is how we do it #quarintinelife @kishushroff ð­ð¤£ A post shared by disha patani (paatni) (@dishapatani) on Mar 24, 2020 at 2:01am PDT 2. Amitabh Bachchan Big B is proving that age is just a number when it comes to building resistance and immunity by hitting his home gym. View this post on Instagram Keep the gym going .. build resistance .. fight fight fight !!! ðï¸‍âï¸ðï¸ðªðª A post shared by Amitabh Bachchan (@amitabhbachchan) on Mar 24, 2020 at 2:01am PDT Sigh. Hope are we are this active when we are in our seventies. 3. Katrina Kaif One of the fittest actors in the industry, she continues inspiring her fans to not be lazy and keep that heart rate pumping, even when you are in quarantine mode. She has actually put up a pretty detailed post of how to warm up and follow it with a good strengthening workout. View this post on Instagram #WorkoutFromHome #Part2 Since we are all practicing #SocialDistancing @yasminkarachiwala and I worked out at our homes and put the workouts together for you to do at yours. Stay home stay safe ð ⣠â£â£ ♦ï¸ #Warmupâ£â£ 1.Squat with feet hip width apart - 2 sets x 25 repsâ£â£ 2.Squat with feet wide parallel- 2 sets x 25 reps â£â£ 3.Squat with feet wide turnout- 2 sets x 25 reps â£â£ 4.Squat with feet together- 2 sets x 25 reps⣠â£â£ ♦ï¸ #Workout:â£â£ â£â£ 1.Forward and Backward Lunge - 2 sets x 15 reps â£â£ 2.In Hover, Hip Dips - 3 sets x 20 reps 3.Curtsy Lunge to Side Kick - 3 sets x 15 reps â£â£ 4.Suicide Push- 3 sets x 15 reps â£â£ 5.Landis or Single Leg Squat - 3 sets x 15 reps â£â£ 6.Squat Jacks - 3 sets x 25 reps â£â£ â£â£ @reebokindia #CommittedToFitness â£â£ ð¥ by @isakaif ð A post shared by Katrina Kaif (@katrinakaif) on Mar 24, 2020 at 2:19am PDT 4. Rakulpreet The gorgeous and super fit actress is teaching us how we don't need a fancy gym to find any sort of motivation. You can simply jump around the house and burn some calories doing NEAT exercises. View this post on Instagram Who says you need a gym to burn that fat !! And now you have all the time in the world too ! Make the most of this guys ! 30 mins of this and your workout is done ! Schedule given by @toughtaskmaster ðªð» share your home workouts and tag me #jantacurfew #stayhome #staysafe #staystrong A post shared by Rakul Singh (@rakulpreet) on Mar 22, 2020 at 2:06am PDT 5. Fatima Sana Sheikh The Dangal star is skipping laziness by literally skipping her way through fitness. In case you are having trouble finding a convenient way to work out, you can begin with this basic jumprope exercise. View this post on Instagram #FatimaSanaShaikh #quarantine #workout #socialdistancing #lockdown #CoronaVirus #india #StayHomeSaveLives A post shared by Manav Manglani (@manav.manglani) on Mar 23, 2020 at 11:05pm PDT 6. Neha Sharma The 1920 actress is taking fitness goals to another level by including basic weight training, yoga and some light cardio with her sister in tow. Tag your sibling or your cousin along and just move to the terrace for a while and get going. View this post on Instagram Working out from home..#workoutmotivation #inthetimesofcorona #homebound .. A post shared by Neha Sharma ð« (@nehasharmaofficial) on Mar 24, 2020 at 3:28am PDT So, what are you waiting for? Stay hydrated, stay motivated and please, stay indoors! View the full article
  7. We have noticed Shahid Kapoor working out in the most basic workout garb. From his Givenchy shorts to wearing two joggers at the same time, he never fails to impress the paps even when he is at the gym. But if you ever had a good look at his sneakers, you would know how obsessed he is with his textured grey sneakers. © Viral Bhayani Looks like, Shahid finally decided to forgo of his favourite pair because recently, his Instagram feed, as well as his stories, welcomed a new pair of workout shoes that we just love. With one million likes on just one picture, we couldn't be more surprised looking at such a funky pair, given the fact that he is a true sneaker God of B-town. © Instagram/Shahid Kapoor © Reebok Shahid is seen sporting Reebok's Daytona DMX Vector sneakers. This retro version has a fast and furious look and vibe to it. The upper is made of a layered mix of textile along with synthetic leather. The midsole has a perfect cushioning which makes the pair quite comfortable. © Reebok Now, for all the runners and workout freaks, these sneakers will prove to be your best bet due to its lightweight construction. As for its price, the pair is available for Rs. 7,444 in India. View this post on Instagram #DaytonaDMX #ReebokIndia @reebokclassicindia @reebokindia A post shared by Shahid Kapoor (@shahidkapoor) on Nov 5, 2019 at 3:26am PST Speaking of his outfit, Shahid wore basic black tee with joggers. But, his sneakers stole the thunder. Must say, Shahid, we loved your shoes as much as you loved flaunting them. Keep up the fashion game rolling. View the full article
  8. Chris Hemsworth is not just one of the fittest people in Marvel, but also the entire Hollywood. I mean, that's like a pre-requisite for playing Thor in any movie other than Avengers: Endgame. He's a gym bro out and out, but not the cringey, annoying one, but the kind that would give anyone the motivation to actually start working out or maybe take their workouts to the next level. He, obviously, spends a good amount of time working out, so it's no surprise that every other thing he posts online is videos of him doing just that. But, what sets him apart is his content. Unlike the usual crowd, who post gym-mirror selfies and flaunt oiled abs at the same damn gym every time, Chris likes to mix it up and actually show all the crazy workouts he does. Well, if that's not inspiring, I don't know what is. I probably heard about 'underwater workout' for the first time because of Chris. View this post on Instagram Huge thanks to @marlow_warrington @xptlife @lairdhamiltonsurf for running us through some intense pool/breath/water training. Great to try something new, keep the body guessing. Train/Eat/Live well @centrfit ð¤ð¤ A post shared by Chris Hemsworth (@chrishemsworth) on Jul 18, 2019 at 2:30pm PDT His latest video on Instagram is also no different. He is so hot, oh wait, scratch that, it was so hot that his shirt apparently burst into flames. View this post on Instagram It was so hot my shirt literally burst into flames, luckily I was wearing my favourite pair of fire retardant shorts 𥵠give this circuit a go 6 times through @centrfit A post shared by Chris Hemsworth (@chrishemsworth) on Oct 17, 2019 at 8:50pm PDT Can one of my life goals be working out with Chris? View this post on Instagram Wrestling some iron with Jorge and Zoco while yelling loudly and playing dramatic music. Wanna see more of this madness? Check out @centrfit! (Link in bio) A post shared by Chris Hemsworth (@chrishemsworth) on Sep 22, 2019 at 6:56am PDT Is it just me or does that look fun? View this post on Instagram Punchy little circuit this one. 6 exercises, 6 reps, 6 rounds, no rest between individual exercises, 1 minute rest in between each round or just throw up and power through ðªð¤¢ð¥ check out @centrfit for more movement, nutrition, and mental fitness tips and techniques!!#thedevilsburn A post shared by Chris Hemsworth (@chrishemsworth) on Aug 7, 2019 at 7:18pm PDT Now, that's a workout with a view. View this post on Instagram Just crushed a workout from the @centrfit app. Launched about a month ago and the goal was to create a holistic all-encompassing approach to building the best version of yourself. The feedback so far has all been in that arena, so we couldn't be happier! Thanks to everyone who's on board. If you haven't checked it out, head to Centr.com or jump into the @Apple App Store and get involved! (link in bio) #CentrOwner ððªð¤ A post shared by Chris Hemsworth (@chrishemsworth) on Mar 23, 2019 at 1:00pm PDT Just wow. View this post on Instagram Mixing it up. Get creative. Keep moving. Variety is key! ðªðª @centrfit A post shared by Chris Hemsworth (@chrishemsworth) on Feb 13, 2019 at 4:48pm PST And, that obviously led to this hilarious video. View this post on Instagram The student has become the master. #Repost @jackblack ã»ã»ã» Mixing it up. Get creative. Keep moving. Variety is key! ðªðª Who did it better? #ThorWorkout @chrishemsworth âï¸ - @mrtaylorstephens A post shared by Chris Hemsworth (@chrishemsworth) on Feb 26, 2019 at 12:53pm PST There's never a boring workout. View this post on Instagram Trying to lock in on my workout spirit animal for 2019 @zocobodypro @da_rulk A post shared by Chris Hemsworth (@chrishemsworth) on Jan 11, 2019 at 7:11pm PST Something anyone can do at home. View this post on Instagram Try this 10 times through ð¤®Cheers to @da_rulk for giving us this little leg burner. No equipment needed, low impact and super functional. You'll feel like you're wearing a pair of concrete gum boots afterward ð¬ðª @zocobodypro A post shared by Chris Hemsworth (@chrishemsworth) on Dec 10, 2018 at 8:33am PST "Mixing it up." View this post on Instagram The character I'm playing at the moment is ex-military so I've been mixing up my training working with a few super humans with military backgrounds - the focus is on strength, speed, mobility and little to no rest to build endurance. Feeling goooooooood!Also been working on the sound I make after side kicking the heavy bag yeoooooooow ðªðªððð¤ð¤ðð #giveitacrack A post shared by Chris Hemsworth (@chrishemsworth) on Nov 13, 2018 at 8:04am PST That Thor glove, tho. View this post on Instagram Outdoor session in London for MIB!! Cheers to @zocobodypro for posing as an alien and letting me beat up on him. Sorry for the boot in the face ð¬ð #MenInBlack ð¥ @azzagrist A post shared by Chris Hemsworth (@chrishemsworth) on Jul 27, 2018 at 7:43am PDT Think you have it in you to get through these workouts?
  9. You may have seen this guy at your gym. The one who has an impressive upper body and a laughable lower body. Their legs are non-existent compared to the massive upper body. The reason, well, you know it. No leg days at all. They only keep training their upper body and keep beefing it up. Truth be told, that is not impressive. They are usually referred to as having chicken legs. Are you also someone who has avoided training legs and now has chicken legs? Well, it is not late yet. Start incorporating leg workouts and beef up your legs as well. Why should you be doing that anyway in the first place? - Better physique symmetry - More functionality - Reduced risk of injury - Look fu*king awesome! I am pretty sure the last reason should be enough to convince you. Leg development has always been a part of the physique and bodybuilding sport and your entire body is supported by your legs. © Getty Images It is like the foundation of your house. Would it not make sense to have a strong foundation? Now let's understand the leg muscles. Your legs are made up of mainly 4 muscle groups. They are: 1. Quadriceps 2. Hamstrings 3. Glutes 4. Calves There is another set of lifters who ignore training their hamstrings and glutes, as the classic bodybuilding documentaries did not cover it. Well, do not be that guy. Give equal commitment and dedication to all of these muscle groups if you really want to maximize your leg development and have awesome looking wheels. For maximal development, another thing that I recommend to my clients is to hit a leg workout at least twice a week. The same goes for any other body part. © Getty Images If you are a natural lifter and want to maximize muscle development, ensure that you are training each body part at least twice a week. Here is a sample hypertrophy workout you can start doing for your legs right from the next session: 1. Hip Thrusts - 3 sets of 8 to 12 reps 2. Back Squat or Leg Press - 3 sets of 8 to 12 reps 3. Lying Hamstring Curls - 3 sets of 12 to 15 reps 4. Walking Lunges - 3 sets of 12 to 15 reps 5. Calf raises - 3 sets of 12 to 15 reps Along with this, you can end your session with a farmers walk if you are feeling confident. It will not only work your legs, but it will also engage your core and help you develop arm strength as well. So start working out your legs and do not be the bro that has chicken legs! 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 with 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.
  10. There's always an urge to follow a grooming routine when you have a day off or while relaxing. We get it! But when it comes to giving your skin a chance to glow post workout, you generally tend to skip it, assuming the routine will take longer. Our guide will help you elevate your post workout regimen so you don't perspire during your boardroom meetings. Get ready to be the savvy gym-goer, right away! 1. Wash Your Face With A Mild Cleanser © Getty Images A meticulous workout session may make you proud, but for your skin, that's not the case. Sweating is a way to detox but when it mixes with the dead cells, your pores could get clogged. Don't be the guy who doesn't care and use a gentle face wash to steer clear of the oily skin and blackheads. 2. A Quick Body Cleanse © Getty Images That worked up sweat now needs a heavy duty shower gel. Use a vitamin packed body wash to hydrate and refresh your body. Invest in a good foaming option that helps you get rid of the stink and lets you stride with a good whiff. 3. Wash Your Hair © Getty Images Using a shampoo post workout sesh is vital, but in case it means you have to lather your hair again within 24 hours, we suggest you go for a dry shampoo. Shampooing often can take away the natural oils. A dry shampoo is a quick fix to steer clear of the odour and grime. 4. Don't Overdo Your Hair © Getty Images As tempting as a hair gel can look, applying too much can mess up your hairstyle. Take a pea sized amount and work it on your hair for a natural look. 5. Do Not Shave © Getty Images It is advised to not let the blades come in contact with your skin post workout sesh as it's quite sensitive at this time. If you have a date night or a meeting, remember to shave a day before. Lack of time means cuts and bruises and we don't want that. 6. Moisturise Your Skin © Getty Images We all need a skin nourishing cream to tackle dryness. And not just your face, but all the drying regions like elbows, knees, heels - need hydration. A quick massage with a lotion will leave you with a lasting fragrance, plus relaxation. 7. Slather Some Sunscreen © Getty Images Basking in the sun has become a part of your life, but not shielding your skin will damage it. Head out applying an SPF 30 sunscreen and use it as a part of your daily routine. 8. Look Good, Smell Fresh © Getty Images Finally, the last step to not reek of disgusting odour is by using a fresh cologne, sprayed on the pulse points. Remember, less is more!
  11. It's true, hard workouts equal hard results and it takes lots of effort to get a great body. Your entire hard work means nothing if you can't recover from your killer sessions. © Getty Images The faster you can recover, the more intensity you can keep up in your sessions. If you are looking to speed up your recovery so you can get bigger and stronger, then follow these 5 guidelines: 1) Embrace Your Post Workout Meal: You need food to be energized. Many of you are hungry and are low in energy after a workout. You get energy from food and beverages. Ergo, you need to eat some carbs and protein post-exercise. How much? That's subjective. A good range would be 40-80g of carbs and 30-40g of protein. 2) Short Naps: In addition to a good night's sleep (if your schedule will allow it) get in at least one 15 to 20-minute nap during the day. These little short naps help to aid in recovery. Small naps are good for your heart, blood pressure, stress levels and even weight management. When you sleep your body recovers. 3) Hydration And Caffeine: Drinking adequate amounts of water will help you to flush out toxins from your muscles. your body needs water to function; a small two per cent dehydration will result in a 10 per cent reduction in strength. © Getty Images Proper hydration also helps to keep our joints lubricated. Drinking water will lead to improved gym performance and fuller muscles. Caffeine has shown to suppress fatigue and might help you to boost you after your workout. Have a cup of coffee pre-workout if you like it. 4) Active Rest Recovery Is Your Friend: Rest days give your muscles a hard-earned break from yourself beating at the gym. If you feel up to it, some light movement like grocery or clothes shopping, an easy bike ride, watching a movie, or even doing mobility drills could help in recovery-promoting effects as well. These strategies come under active recovery. Light cardio after a heavy strength training session will help relieve soreness by stimulating blood flow and improving circulation to the muscles. If you experience muscular tightness, then foam rolling can be an excellent way to fight this for flexibility but don't expect any wonder to happen via foam rolling, a new meta-analysis on foam rolling says its a complete waste of time just helps in some flexibility. 5) Reduce Overall Stress: Acute stress-which comes from training is a good thing. Chronic stress from other sources like work, relationship, inadequate sleep, etc can significantly affect how you feel on a day-to-day basis as well as how quickly you recover. Too much stress can drastically delay your recovery time between workouts. When hard workouts are tossed into the volatile combination of high chronic stress and an already tired body, you are asking your body to finally break down in the form of dull results or, worse. © Getty Images Any form of stress in your life is going to take a toll on your overall well-being and your body's capacity to take on anything further. Take steps to reduce your stress level to ensure you can jump back faster. Do something you really enjoy, make yourself happy, and surround yourself with people who love you and support you. Recovery is a crucial part of any fitness-related goal. No recovery = no results! Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  12. There are three types of 'gym bros': 1. Who never work on their legs 2. Who workout their legs but have questionable form. 3. Who just squat and call those who use the smith machine 'idiots'. First things first, the legs are very important if your goal is strength and looking good. Legs essentially carry your body weight and are very functional. It is as important to work on them as your biceps. Now, many bros think the smith machine is a waste of time because it removes the need for muscles that stabilize the body. Well, that's not true. The Smith machine can easily cover your entire lower body i.e. quads, hamstrings, glutes and calves. If you do not work on your legs and do not enjoy free weight exercises, do this workout pattern for a minimum of 12 weeks. It will increase your lower body strength if you be consistent. 1) Smith Machine Close Stance Squats You often don't perform a full range of motion when doing the traditional back squats, so this a great tool for you to do deep squats with proper complete reps. Set your feet inwards to your shoulder level and squat. 2) Smith Machine Romanian Deadlift Simply do this exercise, hip hinge and stretch your hamstrings. One of the ideal movements to grow your hamstring strength. Start with a light to moderate weight. 3) Smith Machine Hip Thrusts A strong butt can help you to squat more weights and can you give you an aesthetic look if your goal is to improve your body composition. In scientific studies, the hip thrusts have been shown the ideal exercise to grow your glute strength and force, when compared squats. Here is a tip: Don't arch your back when thrusting, keep your back neutral and don't hyperextend. 4) Smith Machine Standing Calf Raise The smith machine can be a helpful tool for your calves as it is easy to apply progressive overload here which over time can grow your calves. Here is a sample workout plan: Smith Machine Squats - 3 sets of 6-8 reps Smith Machine Romanian Deadlifts - 3 sets of 8-12 reps Smith Machine Hip Thrusts- 3 sets of 8-12 reps Smith Machine Calf Raises- 3 sets of 12-15+ reps I am pretty sure you will enjoy this workout and do it every time you have a lower body session. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness
  13. If you have a beer belly bulge that you're not very proud of, then you've come to the right place. The annoying commute of everyday life might leave you with no time to work out and take care of yourself. This means you might end up with racoon eyes and a particular bulge that you're not very proud of. While long term solutions might range from taking care of yourself, your skin and adopting a healthy work out sesh, the short term solution is simple, which is to dress in a way that completely hides the bulge. Here's how you can do that. 1. The Posture Matters © livestrong Firstly, before we start telling you what to wear and what to avoid, you need to get your body posture right because that greatly impacts the visibility of your bulges. So nix crouching and slouching like a couch potato and start sitting up straight and standing upright. 2. Nix Tight Fitted Clothes © manhoodtv If you've gained weight recently, it possibly also means you've outgrown your current size that you wear in clothes which means you should nix wearing tight fitted clothing. It's time to get your sizes right and wear the right size that helps hide the belly. So avoid wearing those tight tees that highlight your belly or tees and that lift from the back when you sit or bend and display your handles. It's really that simple. 3. Nix Extremely Loose-Fitted Clothes Also © Getty images At the same time, you don't want to wear extremely loose fitted clothes also. These can be counterproductive in the sense that they exaggerate body fat instead of hiding it. It's very important to get measured and stick to your size. 4. Stop Believing In Myths About Belly Fat © Getty images You can pull off anything as long as it suits your body. It's a myth that light colours won't suit you. If you get the right size of these colours and combine it with a fitted counterpart, they will definitely work. For example, a light blue shirt would work for you if you pair fitted trousers with it. However, if either of the sizes is off, the pair can be counterproductive. 5. Always Choose Mid-Rise © Getty images When buying trousers, choose mid-rise that fits well around your navel. This will attempt to conceal your belly fat by pressing it in. 6. Layering Helps © Getty images You must've heard this one before but layering is a really good technique to conceal belly fat. So, a shirt over a t-shirt or a scarf in the Summer work great. In the Winter, choose shrugs, jackets, long coats that streamline your figure and conceal the fat.
  14. You must have seen bodybuilders spending hours in the gym and you might think, “I do not have the time to be in the gym 4 hours a day. Does this mean I cannot gain muscle?” The short answer is NO. You can still very much gain muscle. Spending 3-4 hours in the gym is not realistic for people with regular 9-5 jobs. Here are 3 training methods which can help you gain more muscle in less time. 1. Supersets Supersets are done with pairing opposite muscles back-to-back without resting between two muscle groups. Let's say you have an arm day, so when you train your bicep muscle, the opposite muscle triceps are resting. Perform any variation of biceps for one set and then go perform a variation of triceps without giving rest. This enables you to perform quality volume in less time. Supersets can be done on compound movements but it would be ideal if one compound lift is combined with a single joint movement. Example - Superset between bench press and cable rows. © MensXP 2. Drop Sets A simple technique where you perform a set of any exercise single joint exercise variation to failure or just short to failure. Then drop some weight and continue for more reps with reduced poundage and no rest between sets. Eg - Barbell curls: Set 1- 20kg for 10 reps, drop the weight 10-15% do another 10 reps, drop the weight 10-15% and do another 10 reps till your planned sets are done. Drop sets should be done on single joint movements and not on compound movements as it's not safe due to its method protocol © MensXP 3. Rest-Pause Sets These are modern intensity techniques in which you can increase your muscle activation and training volume in a short amount of time. Plus, you get a magnificent pump. Rest-pause sets are performed by completing a normal set of exercise to concentric failure. This is when you physically cannot do another rep with decent technique. Then you rest for 15 seconds and do another set to failure with the same weight. Then you rest 15 seconds and repeat the process as many times as you desire. Rest-pause training activates all the muscle fibres in the first set, so every rep thereafter is maximally effective. Rest-pause training should be done on single joint movements like side raises, bicep curls, etc So, the next time you think you need to spend 4 hours a day in the gym or think your workout is not going to help you, give these techniques a spin and finish an effective workout in a shorter amount of time. Author Bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  15. Who doesn't like showing off their arms at parties? But what do you do when you're in a rush and are short on time? How do you get those pumped up biceps? Well, worry not. We've got your back. Here's a short time-saving workout that will get you an insane bicep pump: Firstly, your workout form should be on point, or else you would be just swinging your arms and won't be getting the potential results. Also, the tempo has to be very controlled. Keep the eccentric phase slower than concentric. © Thinkstock The Workout Rep Range for Working Sets: 12, 8, 6 Number of Working Sets: 3 Number of Warm Up Sets: 2 Rep Range for Warm Up Sets: 12 (Pick lighter weight compared to the working set of 12 rep max) Rest Period: 45 seconds-1 Minute The Split A. Target Muscles: Triceps A1: Close Grip Bench Press Pro Tip: Keep the grip shoulder width apart and slightly bend your forearms towards the chest when you bring the bar down. Give a one-second pause and then push it up while focusing on your triceps. A2: Lying Triceps Pulley Extention Pro Tip: Grip the pulley rod firmly at shoulder width apart. Bring it down slow and push it up without a jerk. Go for 2 drop sets after the completion of your last working set. A3: Reverse Grip Triceps Pulley Push Down Pro Tip: Give a one-second pause every time you push it down. © Picabay B. Target Muscles: Biceps B1: Biceps Barbell Curls Pro Tip: Do 2 warm-up sets here and during the working set, give a one-second pause at every concentric movement. Feel the contraction every time you curl. B2: Incline Dumbbell Curls Pro Tip: Set the bench at a 45-degree angle and when you take the starting position, make sure your head is resting back at the bench. Arms should be hanging down straight and do not take your elbows forward while you curl it up. B3: Hammer Dumbbell Curl Pro Tip: During the eccentric phase, let your arms get fully straight and while you curl it up, keep your elbows stable. Go for at least 3 drop sets here in your last working set. C. Target Muscle: Forearms C1: Farmer's Walk using dumbbells (3 rounds) Pro Tip: Grip the dumbbells from the centre. Increase the weight with every round and prefer picking a challenging weight. Do wear a belt for better core support in the heaviest set. Give this simple yet effective workout a shot, and let me know your feedback on my Instagram @rachitdua. Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.
  16. During college life, we are stuck with multiple assignments, presentations, and the most troublesome of them all—the semester exams. In addition, we also have spring rolls screaming our name in the canteen and the biryani waiting for us outside the campus. But what about trying to stick to a fitness routine and never being able to adhere it? I think this one is pretty common amongst us and except the firm-headed and the determined ones, lot of us struggle to feasibly maintain our fitness goals. Trying all gimmicks to gain an inch or two on the arms to doing multiple sets of crunches to get those chiseled abs, we know these people… don't we? How about cutting through all the gimmicks, hopping from one program to another and following a program based on solid logic and evidence which gives you measurable results by just performing it 4 days a week? You just need to train 4 times a week and not more than 90 minutes to improve your physical fitness and enhance your physique. Yes, that is what I'm promising you with my 4 days a week intense workout program below which you can follow easily. I just want you to keep one promise, follow the below program exactly for the next 12 weeks and I will make sure that you make measurable progress. Let's cut through everything now? **SS- SUPERSET *AMRAP- AS MANY REPS AS POSSIBLE 1. Use RPE chart for intensity 2. Use proper form and technique for all repetitions 3. Only go to failure for isolation exercises 4. Follow a slight caloric deficit diet or slight caloric surplus diet depending upon your fitness goals Day one focuses on accumulating volume, day two acts as a moderate to low intensity workout preparing you for the heavy session on Friday and the last day i.e. Saturday (day 4) acts as a means to get in more volume on accessory lifts which you might have missed during the week. Feel free to change the last day according to your weak points but only do so if you have the knowledge on the same. This program would be suited best for beginners to early intermediates. Let me know in the comments below what do you think about the program and what are you currently following especially during the busy schedule of college. PS: Don't forget to send me those transformation pictures Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  17. Thor, the Son of Odin and a Norse God according to mythology, has got to be one of the top three Avengers for me and Chris Hemsworth brilliantly plays his character in all the Marvel movies. Hemsworth is generally a very fit guy but to play Thor, he took his physique to the next level. The thing that stood out the most were his guns. They looked God-like, especially when he held the Mjolnir, his hammer. Do you want to build God-like arms just like Thor? Start doing these things: 1. Do Unconventional Exercises Like The Rows, Pull-Ups & Farmers Carry © Marvel Your biceps are engaged and activated when you do upper body pull movements. Make rows, pull-ups, chin-ups, etc. a staple of your upper body work. Along with that, add some unconventional exercises as farmers carry, medicine ball throws, etc. You can see Chris Hemsworth doing it in this video: 2. Use A Full Range Of Motion If you are struggling to grow your arms despite training them regularly, your gym partner is your ego. There is no other possible conclusion. Countless times I have seen people load plates on the barbell and not even complete one full rep on a set of 21s. Stop doing this bullcrap! Want to grow your arms? Use a full range of motion. You will lift a lighter load but that's okay. It will be effective. 3. Establish A Mind-Muscle Connection © YouTube Arnold talks a lot about the importance of this when discussing training. I do agree, partially. Mind-muscle connection is fundamentally feeling the muscle when lifting weights. You lift the weight in a controlled way. It is beneficial when you do isolation work like bis and tris. 4. Work On Both The Heads Of Your Biceps You have a short head and a long head in your biceps. If your goal is to build roundness and size, it is important to work them both. Exercises for the short head: 1. Spider curls 2. Preacher curls 3. Chin-ups Exercises for the long head: 1. Incline dumbbell curls 2. Cable curls with your shoulders pulled back 3. Drag curls Here is a sample back and biceps workout you can add to your routine: © YouTube Barbell Rows - 3 sets of 6 to 8 Chin-ups - 3 sets of 6 to 8 Seated Rows or Chest supported rows - 3 sets of 8 to 12 Lat pulldowns - 3 sets of 8 to 12 Preacher curls - 3 sets of 12 to 15 Cable curls with shoulders pulled back - 3 sets of 12 to 15 Hammer curls - 3 sets of 12 to 15 Incorporate this in your workout to build godly arms like Thor. 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 with 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.
  18. Hugh Jackman may have left Wolverine behind but his fans are not ready to let go of the iconic character just yet. Even the slightest hint towards the return of Logan makes everyone go crazy and no one would mind the return of Wolverine, of course. Moreover, Ryan Reynolds is also not helping Hugh convince everyone that Wolverine is gone for real. Hugh posted a workout video and everyone thinks there's only one reason that he could be working out - Wolverine's return. It's not like he's an actor and has to stay in shape for his job, nope, he can only workout to play Wolverine. Gym Heckler. #dogpound #Bri #cameo pic.twitter.com/pLJuTW0H0M — Hugh Jackman (@RealHughJackman) January 7, 2019 Beast mode, obviously. #Beastmode ðª pic.twitter.com/igTjaYtaeC — WolverSteve (@WolverSteve) January 7, 2019 *Wolverine Bloggers will say that he's preparing for the cameo in Avengers 4 ðððð — MaicWithAMouth (@MaicolPezzi98) January 7, 2019 Will he? why are you training so hard like this ? wolverine will return? 𤠗 Maioli (@jvmaioli) January 7, 2019 More Wolverine gifs. pic.twitter.com/qYxQqW63dL — Philip Rodriguez (@pinoyakohahaha) January 7, 2019 Just one thing? When Huge Jackman begins uploading fitness pics/vids it usually only means one thing: pic.twitter.com/tQW9AeF3DG — Michael Taylor (@TheTaylor1982) January 7, 2019 Yep. Yes, The Wolverine part of you is saying, you can do it Hugh!ððªðªðªðª — Naeemaothman (@naeemaothman4) January 7, 2019 *insert Thor's gif saying 'Is he, though?'* Someone's getting in shape to be Wolverine again ðwelcome back Logan #Marvel — Kieran Ince (@MarvelINCE) January 7, 2019 It would. Are they going to find a way to get Wolvie in #DarkPhoenix? That'd make a lot more sense than Avengers. — X-MenFilms.com (@XMenFilms) January 7, 2019 Okay, so apparently he's back. Welcome back Logan ð — TheViewFromNowhere (@MarkASedgwick) January 7, 2019 You know why. Why you building up your guns again Hugh? ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤#snikt — Mattytime (@Mattytimetweet) January 7, 2019 Yes, he's the one who will defeat Thanos. But this #cameo makes me curious ð¤ð¤Maybe Avengers Endgame rumors are real? pic.twitter.com/5dMskZK8FK — julia (@juliaxmrngstar) January 7, 2019
  19. If I look back, it was during my boarding school days when fitness first happened to me. Thanks to the ethos of the school, we were equally pressed to be physically fit as we were to be good at academics. From doing push-ups, pull-ups, sprints to yoga, I almost started learning everything about fitness right from my boarding school days. Days Of Being Skinny Though I loved being an outdoorsman, I was still pretty skinny. The craze of building a good physique started when I was in 10th standard, as I used to do pull-ups every day on an old iron bar running across our dormitory. This was followed by 50-100 push-ups. After doing this for months on end, I noticed an impressive difference in my biceps, chest and the back. I was hooked! Since the food served at the hostel kitchen massively lacked protein, I was still skinny and stuck at 45 kilos. The Bullying Motivated Me! Since I was a skinny little fellow, my classmates made it sure to take my case. I was called names, picked up and thrown around and pushed around throughout the day. On the face of it, I acted cool. Deep inside, this bullying added the fuel to my fire to getting jacked. Hostel Food Growing up in a hostel, food was a major issue. I needed more food to put on weight but never actually got enough. Luckily though, by the time I entered 12th standard, I had managed to put on 5 kilos of weight and graduated proudly out of school. Stepping Into A Real Gym I got admission in Bangalore for my higher studies and it was there where I first saw a real gym. The bodybuilders there astonished me and I was hooked onto the dream. I immediately took the membership and started working out the very next day. The Nutrition Confusion So, now I had access to machines, but what I didn't have was the knowledge about the right nutrition. I kept eating whatever I got and performed exercises with poor form. Back in the day, there was no YouTube or Facebook to look at and learn things, so I did what I could pick up from the bigger guys in the gym. Despite going to the gym everyday, I saw no legitimate results. The bigger guys suggested me to get on steroids and tutored me to believe that only steroids can get me bigger. Luckily, I didn't go ahead as I was aware of the adverse effects of anabolics. Then I joined a group on FB that promoted the keto diet like a religion. I gave the diet a try and was left in a miserable condition. I lost fat and along with that whatever little lean muscle I had. Soon after, I stopped doing that and also stopped following the group. Reading The Right Things I then joined a really credible FB group and started reading nutrition research papers, instead of following 'bro-science' experts. Whatever good info I came about, I applied that in my training and nutrition. The rest is rock and roll history. Slowly and steadily, I got into fitness professionally. After realizing that natural bodybuilding is a joke because of untested competitions, my interest shifted towards Powerlifting, which was a turning point in my life. Since then, I have competed in 2 powerlifting meets. Presently, I am also doing a training course by GetSetGo Fitness to take my career further ahead in the fitness industry.
  20. Many a times when I go to the gym and see personal trainers making their clients do something new, it makes me question their certifications along with their common sense! You go to the gym to augment your strength, your physique and your fitness. But some trainers make you do questionable stuff to show that training with them is 'different.' However, is different always better? You can decide that for yourself. Here are the 10 of the dumbest (and in some cases, outright dangerous) workout videos I have seen in 2018 so far: 1. Ego Pressing On The Leg Press I have seen this multiple times at the gym. Trainers add plates to the leg press to satisfy egos. In no way does partial leg pressing help their clients. Here is how it can be outright dangerous: 2. Curling In The Squat Rack It is a golden rule of lifting. DO NOT CURL IN THE SQUAT RACK. Especially if you are blocking someone from squatting doing it! And if you do, at least curl with a full range of motion. Unlike this: It is one of the reasons people cannot grow their biceps. 3. Deadlifting With Poor Technique If you do not plan to compete in powerlifting, you can skip doing deadlifts. Yes, you read that right. There is no mandate of doing deadlifts. It is an exercise where one can easily go wrong and hurt themselves due to poor technique: 4. Functional Stupidity How do you do this? Pick a compound exercise and insert a piece of functional equipment into it. Like jumping, running, etc. into it. Make it unsafe as possible. As more the safety issue, better the exercise. Just like this: 5. Using The Smith Machine To Satisfy The Ego The Smith machine can be a great tool and can also help you work during injuries as a prehab or a rehab tool. But many people just use it to satisfy their egos: 6. Quarter Squats This is a favourite for many people. They load up the weight of more than twice of what they can do on the squat and do quarter squats. This must be a common sight at your gym as well: 7. CrossFit I have written a piece on why CrossFit does not make sense as a form of workout. It leads to people doing such questionable things at the gym: View this post on Instagram ð via @jeff_fitness - - ðµð¾ð»ð»ð¾ð @GymFuckery @GymFuckeryTV @GenerationIronOfficial @Squat_Wolf - - ð¥ @gymfuckerytv - - - Send us your gym fails, comedy and memes (dm or email us) or use #gymfuckery to be featured. A post shared by gymfuckery™ (@gymfuckery) on Dec 7, 2018 at 9:28pm PST Oh, and funnily enough, the CrossFit games in 2018 had people slipping when squatting 450+ lbs because the platforms were wet and they could not care more to make them dry. 8. Fake Plates Using plates that look like 20 kilos but are actually 5 kilos. Yes, that is a trend now to be popular on Instagram: 9. Fake Dumbbells Fake weights have now become a thing with dumbbells too: View this post on Instagram Lightweight baby ð³ð - - - - ð¥ credit @zoekfit - - Send us your gym fails, comedy and memes (dm or email us) or use #gymfuckery to be featured. A post shared by gymfuckery™ (@gymfuckery) on Oct 12, 2018 at 7:07am PDT 10. Shadowboxing Anywhere If you want to do boxing, join a boxing gym, and not do something like this: View this post on Instagram Tag a mate who would lose this fight ð¤ via @ultimatecombat A post shared by gymfuckery™ (@gymfuckery) on Sep 11, 2018 at 10:28am PDT Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  21. Dude1: "Bro, you should try this chest exercise...the pump is amazing." Dude2: "Bro, try this weird exercise for inner chest development." © YouTube What's the common thing that you notice among all these pieces of advice thrown at you in your gym? They are generalized, given without any scientific reasoning, lacking progression protocols and usually transferred from one gym bro to another. In this article, we will go through the basics of chest anatomy, its function & how we can train and build the ultimate chiseled chest in 2019 Let's get started! Chest Anatomy & Its Function The pecs, or commonly called the chest, consist of two heads i.e. sternal head and clavicular head. Both of these heads are attached in the upper arm at the sternum and clavicle respectively. The main function of the chest is to bring the upper arm towards the midline of the body ie transverse shoulder adduction. The clavicular head of the chest also assists in shoulder flexion. An example would be the chest flye for sternal head and the incline bench press for the clavicular head. The exercises which we would program would mainly target 2 muscles: pec major and pec minor, covering both the sternal and clavicular heads Workout For The Ultimate Chest © Unsplash â Key points which we have learned over the years in training any muscle group is that: it is more effective to train a muscle group more than 1x per week in order to optimize muscle protein synthesis or so-called MPS. â Experts have also suggested that somewhere between 15-25 sets per week are optimal to develop the chest. The lower range would tend better for beginner lifters and higher end for more advanced athletes. â It can be noted that the angle of the bench affects the chest activation, whereas the incline bench helps target the clavicular head more i.e pec minor and so does the grip width i.e. the closer you hold the bar it would work more of your upper chest due to more shoulder flexion. Now, considering all the above information, we will train the chest 2 times a week. This workout can be included in your current training split or can be adjusted in a full body, upper/lower or push-pull-legs split during the week. The training cycle will be of 4 weeks, we will use linear progression (increasing weight, reps or sets every week) and use RPE (1-10) for defining the intensity of our program which is going to help you maximize your chest gains in 2019. Day 1 * AMRAP: As many reps as possible Day 2 Progression Scheme: â Lift weights with which you can perform the lower end of the prescribed rep scheme. â Increase the number of sets or increase the number of reps every week using the same weight till you hit the top range. Once you hit the top range, Increase weight, and repeat the same cycle. â For intermediate to advanced lifters, using some form of periodization which goes along with your training for other body parts would be more beneficial. â Compound exercises such as bench press, incline bench press, and close-grip should be focussed on getting quality reps along with avoiding failure on every set. â Going towards failure in sets would be better suited towards isolation exercises such as the flye and pushups in the end. â Bands, chains or other accommodating resistance can be used for progression especially in exercises such as pushups and dips. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  22. If you are amongst those who like to work only on their show-off muscles (biceps, chest or abs), then you may move on to some other article, but if you are looking to build a V-taper sturdy back in 2019, then I suggest you read this complete article. I know it happens during your initial years of training, when you don't really work on your back as you don't really see your back in the mirror after every set. However, when you have spent a couple of years in your training, you realize the importance of that V-taper thick back. In this article, I am going to tell you 5 exercises that you should be doing in 2019 to build that V-taper and thick back: 1. Barbell Deadlift © YouTube The king of all the back exercises is the deadlift. It's not just an exercise for your back muscles but it actually works on your complete posterior chain. However, I would suggest that the deadlift shouldn't be just about the numbers game where you flaunt your latest deadlift numbers. Building good hypertrophy in your back muscles has more to do with thr correct technique and range of motion than just flaunting your deadlift numbers. Thus, focus more on the mind and muscle connection than just adding plates to the barbell. 2. Pull-Ups © Thinkstock You may say that I am being biased here, but trust me, no other exercise except Pull-ups offers you the same level of upper lat muscle activation. You may find it difficult to perform it if you are a beginner, so I would suggest that you take the help of a spotter or use the assisted pull-up machine if your gym has one. Also, performing Pull-ups early in your workout is always the best, as you might not be able to do them with the same intensity during the latter part of your workout. Not to mention that form is important here too and the scapula should be retracted before initiating a pull-up. 3. T-Bar Rows © YouTube If there's one exercise that has served a staple in back workouts from Arnold's era, it's the T-Bar Rows. T-Bars are your best bet if your back muscles are weak from the middle. A neutral grip T-Bar engages your rhomboids, teres and trap muscles at the same time, helping you to build that cobra shape thick back muscles. The best part about this exercise is that even if you do not have an exclusive T-Bar Station in your gym, you can still perform this exercise with a barbell and free weights. 4. Single Arm Dumbbell Rowing © Bodybuilding Wizard Single arm dumbbell rowing is an ideal way to include a few unilateral movements in your back workouts. It also allows you to lift heavier weights and perform an optimum range of motion. Try to maintain a neutral spine position if you want to hit your overall back muscles and not just the upper lats. Generally, people often complain about having a weak lower back, well, a majority of them fail to maintain a neutral spine and thus work only on their upper lats. 5. Close Grip Pull Down © YouTube The Lat-Pull Down is an exercise that people always perform in their back workout. I am sure you would also be doing it from the first day of your visit to the gym. Thus, instead of Lat-pull downs, I've included a variation in this workout. This one is called Close-Grip Pull down where you will perform the same movement but with another grip. Use the close grip handlebar to perform this movement. It will give you the same level of lat-activation, if not less, and will also offer you a change of exercise. 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.
  23. Ever since making his international debut in 2016, Yuzvendra Chahal has become a vital cog in the Indian cricket team's spin bowling department. From breaking partnerships to providing crucial breakthroughs, the leg-spinner, with his ever-increasing variations, continues to aid his side in crunch situations. Bowling in tandem with Kuldeep Yadav, Chahal also forms a formidable partnership in spin bowling for Team India. But, in the Virat Kohli era of Indian cricket, successfully carrying out predefined roles aren't just enough. For a man who emphasises on fitness, Kohli demands its players to be agile and fit to perform in other departments of the game. Thus, we have seen the new-age Indian cricketers spending quality time in the gym to raise their fitness levels. View this post on Instagram Trying to UP the game down under #stayahead #IndvsAus A post shared by Yuzvendra Chahal (@yuzi_chahal23) on Nov 20, 2018 at 3:46am PST Chahal was probably doing the same when he shared a brief video of himself on the social media. Taking to Instagram, the Indian spinner uploaded his workout video where he was seen sweating it out in the gym as part of India's fitness session ahead of the first T20I against Australia. "Trying to UP the game down under #stayahead #indvsaus," he wrote on Instagram. While the 28-year-old failed to make the cut for India's playing XI at the Gabba, he thronged the social media for all the wrong reasons - courtesy Chris Gayle. Responding to Chahal's post, the Jamaican marauder took a dig at his former Royal Challengers Bangalore (RCB) teammate by writing: "Lord help me". On the other hand, while Chahal was sitting out, his compatriot Kuldeep took two wickets at the expense of 24 runs in the first T20I against Australia. However, India's decision to play Krunal Pandya backfired big time as the allrounder gave away 55 runs in a mere four overs, conceding six sixes as Australia romped to a competitive total of 158/4 in the rain-hit clash which was eventually reduced to 17 overs.
  24. Winter season is just about to set in. Come November and we'll start feeling the chills. With dipping temperatures, down goes your general mobility and flexibility. This reduced mobility and flexibility, if not taken proper care of, can lead to muscular cramps. Thus, it is important that you spend some time getting warmed up before a workout session. Why Warming Up Is More Important In Winters © Pixabay Cold weather makes the muscles sluggish and unprepared for workouts. This leads to two major implications. 1) Cold And Tight Muscles Are More Prone To Injuries Than Warmed Up Muscles. Since cold muscles have limited mobility, muscles tend to strain and pull under stress. Try stretching an ice cold rubber band. It will break, of course. However, when the same rubber band is stretched at room temperature, it will stretch easily. Our muscles behave in quite the same pattern. 2) Cold Muscles Don't Operate At Maximum Range Of Motion. Since they are less ready for action, they don't access their full potential strength. With a proper warm-up, you actually increase the temperature of your muscles. This increase in muscle temperature loosens the muscle tissues and makes it more elastic. Hence, preventing injury. How To Warm-Up Before Your Workout The debate of static versus dynamic stretching before a workout is a hot topic, with recent studies pointing out some mixed results. Now static stretching before a workout is not that bad as earlier thought to be; however, there aren't any benefits of doing static stretching before a workout either. Thus, dynamic stretching before a workout session should be a staple of your workout regime throughout the winter season. Now before you start asking about the common dynamic stretches before a workout, it is important to know that even dynamic stretching should be performed after some form of aerobic movement. A light jog or a couple of minutes on the spin bike should serve the purpose here. Now let's see a few common dynamic stretches that you can perform before your workout. © Pixabay Use Foam Rollers Foam rollers are also an effective way to get your body prepared for a workout session. Foam rolling your muscles before a workout will take care of the chronic fatigue, tension and overuse of muscles. It may also help in getting rid of the adhesions tendons and ligaments. Vinayasa Flow or Hindu Pushup stance This is also a yoga pose and it's a great dynamic warm-up exercise to prepare your upper body for the workout. It will also open up your whole back muscles to prepare them for weight training. If you do not know how to do a vinayasa flow, you can also perform Hindu pushups, as they will also serve the purpose. Inchworm Exercise They are a slight progression from the Vinayasa Pose. If your job involves prolonged sitting, then you must do this exercise to open up the entire backside of your body and to open up a lot of muscles that get stiff with prolonged sitting. It's actually a dynamic version of vinayasa flow yoga. Pigeon Pose I personally recommend this one for leg day. This is the ultimate 'glute-loosener'. If you've got tight hips, this is the exercise that will be uncomfortable and rewarding at the same time. However, since you will be performing it as a dynamic stretching, do not hold the pose. 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.
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