Fit Life: Your Ultimate Fitness Guide

Working out at home can get a bit confusing with all of the influencers pushing their brand names with odd movements just to call that a workout. We must stay focused on what we are meant to be doing either in the gym or at home.   Well... Working out at home is not as easy as one might think, Most people think they'll just rep out a thousand push-ups and end up developing injuries.  Workouts should always be done in the most effective way to maximize function (your goals). The perfect home workout I'll be taking each major muscle group Chest, triceps, and shoulder When it comes to your chest muscles, your primary focus will be on the pectoralis majors and minor muscles, but you’ll also want to focus on the deltoids. The deltoids are the muscles that run along the right side of your chest and below your armpits. They’re also the muscles that cover your shoulders.   Pushup and its variations The press-up, also known as the push-up, is one of the most popular upper ext...

Losing weight might not be as easy as most people think it is and yet it's still more easy than people make it out to be. It's ideal to stay lean to a certain extent and today I will be introducing steps that you should take in order to make your weight loss journey a success.  Protein Consuming the right amount of protein can help maintain muscle mass during weight loss. Protein-rich diets can also help reduce Trusted Source hunger and snack cravings by making you feel full. For most healthy adults, the recommended amount of protein to consume is 0.8g of protein per kg of body weight (0.36g per lb of body weight). Your protein needs may differ depending on your level of physical activity and your medical condition. Since protein makes you feel full, some people choose to eat a high-protein diet as part of their weight loss strategy. Here are some of the top high-protein foods you can eat. Avoid liquid calories Drinks that contain liquid calories, such as sugary soft beverages,...

Running on its own has major health benefits including increasing blood flow and cardiac function but what role does it have to play in building an aesthetic physique?  If you’re looking to build muscle, you might be wondering if running makes you stronger or slows you down. Barbells and dumbbells are common forms of external resistance, but sprinting is another form of resistance due to the speed of our bodies. This is another important source of overload. Studies show that the impact of the landing during sprinting can be more than three times your body weight. When you multiply this by multiple foot contacts during a sprint, you get both the challenge and the benefits of sprint training for tissue growth. Running can help strengthen your lower body, but it really depends on how hard you're running and how long you're running.  In a study, 12 college students (recreationally trained) completed 4 sets of HIIT (high-intensity interval training), where they ran for 4 minutes at...

I'll assume that whoever is reading this post has some interest in fitness and working out but it's not just as simple as that.  Not everybody can have access to the gym, maybe due to financial reasons, geographical problems (where you're located), or maybe situational circumstances. In this case, the one solution you'll have is to jump on the bandwagon of home workouts.  HOW DOES MUSCLE GROWTH HAPPEN Tension For muscle growth to occur, you need to put more stress on your body than it has ever been accustomed to before. The primary method of doing this is by lifting progressively heavier weights. Damage If you have ever experienced muscle soreness after a workout, then you have experienced localized muscle damage.  This localized muscle damage causes inflammatory molecules to be released and immune system cells to be activated.  These immune system cells are called satellite cells and they jump into action.  This does not mean that you need to be sore for this t...

To obtain an aesthetic physique it's necessary not to skip leg day, if not you'll be looking like chicken with huge upper body and thin legs... Which we all know isn't aesthetic.  Leg day might be painful and gruesome but it'll be worth it at the end of the day. Here are some leg day workout you can do to improve aesthetics and physique.   Barbell squat There are lots of different ways to do the back squat, but when you say squat to most lifters, they'll probably think you mean this one. It's a classic because it's one of the easiest and best ways to work the major muscles in your legs. Plus, it's a great starting point for other variations. How Step up to the rack, grab the barbell with both hands, lower yourself slightly, and pull yourself up to position, building tension in the mid-back and keeping the bar on the back below the neck.  Lift the weight and step back into position, keeping your feet wide shoulder-width from each other and your toes point...

Progress in the gym is something that can vary greatly from person to person, some might aim to see consistent growth in strength while others, increase in muscle size on rare occasions some might hope to see an increase in athleticism or some other form of progress.  But today I'll be looking into gym progress and what might be holding you back. ACTIVE RECOVERY Active recovery is any form of exercise that moves the body while allowing the muscles to fully recover.  This is essential to ensure that the body can benefit from exercise without becoming exhausted.  Examples of active recovery exercises include a slow run, a longer walk, and yoga. This type of exercise is beneficial in that it keeps the body moving and burns more calories than if the body had a full rest day. However, it also provides a much-needed respite for the body and mind. REST DAYS If you're doing the same workout over and over again, you might not feel like you're getting the most out of it.  Expe...

Growing a big chest can be quite an issue to some people, the chest is one very lusted-after muscle group that most men and some women dream of getting.  To some people, it may come as a natural phenomenon, while to others they'll need to put in a lot of extra work to get the size they want and deserve.  THINGS TO DO Method When it comes to weight training, "explosive" is the way to go.  Studies have shown that lifting hard and fast leads to faster muscle growth than lifting slow. So, if you want to get bigger chest muscles, don't count your reps - just do as many as you can in one minute or two.  This type of training calls for perfect technique, so it's best to do it fast on concentric and slow on eccentric.   For example, when you're doing a bench press, you need to focus on the push-up, then the bar will come down to your chest, and that's the concentric. When you're doing a pec fly, bring your arms together and then drop the bar to the side. EFFOR...

Athletes and recreational gyms go through bulking and cutting phases to build muscle and strength. Bulking and cutting are strategic periods to gain or lose weight.  These strategies are quite common, but you may be wondering about the pros and cons, and whether they’re even necessary.   What is Bulking ? A bulking period is a strategic period of eating in excess of calories.  When you’re bulking, you’re consuming more calories than you’re burning. The aim is to gain weight primarily because of increased muscle mass.  What are the Pros and Cons of Bulking and Cutting?   Bulking and Cutting: Calories Surplus and Weight Gain, Calorie Deficit and Weight Loss, Muscle Gain, Muscle Maintenance, improved Resistance-Training Performance potential, Decrease in Resistance-Training PerformancePotential for Excess Fat Gain and Fat Loss For most people, bulking and high-intensity resistance training is the best way to increase muscle and strength.  This can be done in a...

Now that you've begun working out, it's time to introduce to you something that you can add to your checklist, DIET Diet plays a very important role in our health and fitness and most people tend to ignore this. If you like, workout for three hours in the gym and don't take a proper diet you'll see that you'll find it very difficult to attain your dream physique. weight-reduction/gain plan plays a critical position in building the right body. it's far often said that "abs are made in the kitchen," highlighting the significance of nutrients in accomplishing favored physical outcomes. here are a few key aspects of a weight loss plan that contribute to building a proper physique: Calorie consumption: To construct muscle and decrease body fat, it's crucial to consume the co...