Category: Workout

Yoga for Weight Control

Yoga for weight control is a safe solution, according to a study by the Fred Hutchinson Cancer Research Center in Seattle, Washington.

The research involved a group of 15,500 healthy individuals, both men and women in middle age. This demographic often faces challenges in weight management due to a decrease in calorie needs and a shift in energy levels as they age.

Regrettably, this is a reality that I’ve personally come to understand over recent years, where reducing food intake became an unwanted last resort. Despite engaging in daily cross-training, it took a full year to shed 16 pounds of excess weight.

Now, returning to the study: Yoga practice, in this context, meant dedicating a minimum of 30 minutes per week for at least four years. Comparatively, this may seem like a modest commitment, and some Yoga instructors used to claim that such minimal Yoga sessions would yield no significant results.

How times have changed; Yoga has been contributing to people’s fitness for approximately 5,000 years, and its myriad health benefits remain a subject of fascination, warranting further research.

Yoga Emerges as a Safe Approach to Weight Management

Alan R. Kristal, Dr.P.H., the principal author of the study from the Hutchinson Center’s Public Health Sciences Division, stated, “Individuals who maintained a healthy weight at age 45 and regularly practiced Yoga gained approximately three pounds less over that ten-year period compared to those who did not practice Yoga.”

Until we have comprehensive research findings, it’s reasonable to conclude that incorporating Yoga into your weekly routine, along with mindful eating, can contribute to weight management and potentially weight loss.

When seeking a Yoga instructor, look for someone who combines compassion with encouragement for more frequent practice. The benefits of regular practice, attending three to four Yoga sessions per week, can be remarkable, especially when sustained over many years.

Yoga for weight control is safe

Yoga offers a gentle approach, especially when compared to many high-impact aerobic exercises, making it an ideal practice for promoting long-term wellness. Your knees, spine, hips, and shoulders will benefit from the nurturing care that Yoga provides, granting them enduring health. In contrast, many contemporary exercise regimens may not boast the same protective advantages as Yoga.

In terms of nutrition, it’s crucial to distinguish between genuine hunger and cravings. Often, they are not interchangeable. As a devoted chocolate enthusiast, I’ve learned that indulging in an occasional piece of chocolate is a far wiser choice than succumbing to a dozen chocolate donuts. This isn’t an endorsement of excessive chocolate consumption but an invitation to savor it in moderation, avoiding daily indulgence.

In essence, what I’ve discussed revolves around awareness, self-control, and moderation. It’s imperative that we break free from mindless eating habits.

Recent studies revealed that women who incorporated a daily 1200 mg calcium supplement into their routine experienced a 54% reduction in premenstrual food cravings.

On a different note: Anxiety triggers the release of cortisol, a hormone that can amplify carbohydrate intake. Carbohydrates offer a temporary boost in serotonin levels, momentarily inducing relaxation.

Achieving your best physical condition is intricately linked with a positive mindset. Therefore, tap into self-improvement resources to maintain your journey toward optimal health on the right track.

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Meticulously crafted to cater to both newcomers and seasoned yogis.

Experience 13 video guided Yoga sessions, from foundational poses to advanced sequences.

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Yoga is a Safe Solution to Weight Control
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The First Rule Of Muscle Gaining

The first rule of muscle gaining – or should we say rules?

If there’s one thing I’ve learned in the gym, it’s that there are many basic rules you should abide by.

And if you want to make gains, you’d better learn them fast.

Another thing is that there are no shortcuts – you have to put in the work.

And it’s not just hard work. It must be smart work – working hard around the fundamental principles.

This is especially valid for a tough process like muscle gaining, but rest assured – with a little bit of dedication and knowledge, you can turn your body into a lean, mean muscle-building machine.

In this article, we’ll talk about the fundamental principle of muscle growth that you simply can’t “hack” your way around.

Why Do Muscles Grow?

Ever wonder why your muscles seem to grow after a streak of particularly grueling workouts?

It’s not just “toning” because first, toning is a myth, and second, muscles actually do undergo physical changes in response to new, previously unknown stress.

When you subject your muscles to a novel form of stress, they respond by growing larger and stronger.

This increased size and strength allow them to better withstand the stress in the future.

Essentially, muscle growth is just your body saying, “alright, let’s see what else you got.”

But the term “previously unknown stress” is quite generic, so let’s narrow this down a bit to a more specific definition.

Rule Number One

Most people who are new to weightlifting often ask the question, “How do I gain muscle?”

The answer is actually quite simple: progressive overload.

Progressive overload is the gradual increase of stress placed on the body during exercise.

“Oh, so I just have to lift heavier?”

Well, yes and no.

Progressive overload is not just about lifting heavier weights – it’s about challenging your muscles in new ways.

By constantly challenging your muscles with new stimuli, you will force them to adapt and grow.

Now, without further ado, let’s have a look at the 4 tried and tested ways to realize the principle of progressive overload.

Increase Weight

There is no shortage of advice on how to progressively overload your training.

But what is the most effective way to do it? Well, the most common method is to simply increase the training weights.

Besides bulk muscle growth, increasing the weights used will also stimulate strength gains, which compounds benefit in time.

Nevertheless, you shouldn’t go too quickly about it.

Here’s a sample progression you can use in your workouts:

Step 1 – Start off with a challenging weight and do 5 sets of 5 reps

Step 2 – With every workout, go up a couple of reps

Step 3 – When you reach 5×8 with this weight, increase by up to 5 kg and do the same

Step 4 – Rinse and Repeat

Increase Reps

In the simple progression we showed above, it became clear that increasing the weight is accompanied by increased reps.

This is, in fact, the second most common way to progressively overload, and it may just be less strenuous and have a slightly lower risk of injuries.

Realizing it is quite simple – monitor your sets and add a couple of reps here and there.

Increase Sets

Besides increasing the reps done and the weight used, you can also opt for an increase in the total number of sets completed.

You’ve done 5×8 for some time and can’t quite feel it?

Add another set of 8!

This is the third most common way to progressively overload, and combined with the second one (increasing reps), it’s a fantastic way to increase the total work you’ve done during a workout.

Decrease Rest

The most uncommon way of realizing progressive overload is by decreasing rest times between sets.

In other words, you make the body do the same amount of work but in less time.

This is a form of progressive overload that is often overlooked. By decreasing rest times, you force the body to work harder and adapt to the new demands placed on it.

This can lead to increased muscle size, as well as improved strength and endurance.

So if you’re looking for a way to take your training to the next level, try decreasing your rest times and see how your body responds.

You might be surprised at the results.

Final Words

So, what is the first rule of muscle gaining? It’s not just about increasing the weights used.

You must challenge the muscles in new ways.

But remember that you also have to eat enough protein and get good sleep.

By following this simple (but effective) advice, you can start getting results in no time at all!

And as always, if you need an extra helping hand, don’t hesitate to reach out to us!

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The Top 5 Bodyweight Exercises

The Top 5 Bodyweight Exercises to unlock your fitness potential – by itself a solid workout routine. So make sure to incorporate these exercises that can be done practically anywhere.

Maintaining a consistent workout routine is crucial for your overall health and well-being. However, life often throws curveballs, preventing us from hitting the gym.

That’s where bodyweight exercises come to the rescue!

Bodyweight exercises, also known as calisthenics, offer a convenient way to get an efficient workout without the need for any equipment. Plus, you can perform these workouts almost anywhere.

In this blog post, we’ll unveil the top five bodyweight exercises that provide a comprehensive full-body workout. So, let’s dive right in!

Bodyweight Squat

The bodyweight squat is a fantastic exercise for engaging your legs and glutes while mastering essential lower body mechanics.

Here’s how to do it:

  • Stand with your feet shoulder-width apart.
  • Keep your arms at your sides or comfortably crossed over your shoulders.
  • Lower your body into a squat by bending your knees and lowering your buttocks.
  • Reach a position where your thighs are parallel to the ground.
  • Hold this position briefly.
  • Finally, stand up without fully extending your knees.
Push-Up

The push-up is a timeless bodyweight exercise that targets your triceps, chest, shoulders, and core.

Here’s how to perform a push-up:

  • Start in a high plank position with your feet hip-width apart.
  • Place your hands flat on the ground beneath your shoulders, slightly wider than shoulder-width apart.
  • This hand placement evenly distributes tension across your working muscles.
  • Lower your chest until it’s about an inch or two above the ground.
  • Push back up to the starting position.

To increase the challenge as you progress, experiment with wider or narrower hand positions.

Hanging Leg Raises

If you’re aiming to work your abdominal muscles, leg raises are a top choice.

Here’s how to do them:

  • Hang from a bar with your hands shoulder-width apart.
  • Straighten your legs and ankles.
  • Lift your legs while maintaining a rhythm to account for body swing.

If straight-leg raises are too challenging, opt for knee raises instead. The technique remains the same, except you bring your knees toward your chest.

Triceps Dips

Tricep dips are highly effective for toning the back of your arms.

Here’s how to perform tricep dips:

  • Start by sitting on the ground with your knees bent and feet flat on the ground.
  • Place your palms flat on the ground behind you, with fingers pointing toward your body.
  • Lift your body off the ground, supporting yourself with your palms and feet.
  • Lower your body by bending your elbows and then push back up to the starting position.

This version is suitable for beginners due to its limited range of motion. To increase the challenge, consider placing your hands on a bench or couch, allowing for a more extensive range of motion.

Sprints

Last but not least, we have sprints! Sprints are the ultimate bodyweight exercise for targeting your lower body muscles, including the thighs, hamstrings, glutes, and calves.

In addition to visible improvements, sprints also enhance strength and explosiveness, making them an ideal choice for leg workouts.

Sprints offer numerous ways to increase complexity and intensity, providing versatility in your training routine.

For more details on advanced sprinting techniques, check out our dedicated article.

In Conclusion

There you have it—the five most effective bodyweight exercises to target your entire body!

For a well-rounded workout, consider incorporating pull-ups in their various forms.

Next time you’re short on time or unable to hit the gym, remember these exercises. Give them a try, and stay committed to your fitness journey!

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Yoga Success: 7 Important Tips

Yoga Success: Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

  1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.
  2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.
  3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.
  4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommenations.
  5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.
  6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.
  7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

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Banish Back Pain with Effective Exercises!

Banish back pain now by strengthening your core.

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their lives.

The typical approach to treating lower back pain involves boosting core strength to improve muscle flexibility, provide better spinal stabilization, and address muscle imbalances. These core muscles surround and support the spinal column, spanning the area between the hips and shoulders. Muscle imbalances in any of these core muscles can contribute to back pain.

For instance, if the muscles in the back of your thighs are weaker than those in the front, it can result in uneven stress on the front of your spinal column. Such imbalances can be caused by prolonged periods of standing or sitting, improper strength training, or running, potentially leading to discomfort due to a lordotic curve or sway back of the vertebral column.

Controlled Breathing

There are more effective ways to incorporate core strength training exercises into your workout routine than the traditional crunches. One effective method is focused on controlled breathing. You can integrate the following Pilates-style breathing technique into various strength training exercises: Inhale during the bending phase and exhale during the exertion phase. This deep breathing technique should be synchronized with the resistance or force exerted during the exercise.

It engages the diaphragm muscles, providing spinal support and elongating the spine by encouraging diaphragmatic breathing instead of shallow chest breathing.

Exercises like the tummy tuck and bridge lift can help alleviate back pain and strengthen the core muscles. To perform a tummy tuck, simply execute a pelvic tilt to lift the abdominal muscles off the floor while lying face down. Engage your glutes to elongate the spine, directing your tailbone toward your heels rather than pressing into your thighs. Complete 10-12 repetitions of each exercise, alternating between them until you’ve done 2-3 sets.

For the bridge lift, position your feet on a bench or the floor and lift your pelvis upward. Keep your rib cage low to minimize irritation in the spine muscles. This relieves back stress and focuses muscle contractions on the hamstrings and glutes.

Incorporate stretching

To reduce spinal tension, try the lumbar side stretch, hip flexor stretch, and calf stretches. The hip flexor stretch involves bringing one foot forward at a 90-degree angle (knee to hip and knee to ankle) while the other leg remains on the floor behind, with the foot pointing toward the ceiling. This stretch opens up the muscles on the sides of the spine near the hips. Squeeze your glutes to deepen the stretch with each exhaled breath. You should feel the stretch in the back leg, front thigh, and front leg hamstrings.

For the lumbar side stretch, assume a wide-legged stance with knees bent while sitting or standing. One hand reaches down toward the inside of your thighs, and the other hand goes behind your head.

Lastly, the calf stretch targets the Achilles tendon, the furthest pull on the spine. Place an object under your foot and lean your body weight forward while maintaining steady breathing. Hold each stretch for 10-30 seconds. You should feel a stretch behind your knee and shin.

By strengthening your core muscles, you can continue your fitness journey without sacrificing your back health. Always consult your doctor before starting any exercise program!

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5 Reasons You SHOULD Hire A Coach

So, you’ve made the decision to embark on your fitness journey? Fantastic! But hold your horses for a moment.

You might believe that going solo is the best route to achieving your fitness goals, but you’d be mistaken.

In fact, enlisting a coach is one of the smartest steps you can take to ensure your fitness success is virtually guaranteed.

Curious why? Here are five compelling reasons why hiring a coach is a must!

#1 Tailored Training Plans

Ever found yourself lost on the internet late at night, pondering how many sets and reps to tackle for those bicep curls?

If you have, you understand the frustration and confusion that comes with not having a clear workout plan. This is precisely where a fitness coach or personal trainer can make a world of difference. Certified professionals can craft effective training routines that eliminate guesswork.

Additionally, they offer valuable guidance on proper form and technique, safeguarding you from injuries while optimizing your workouts. If you’re feeling stuck in your fitness journey, this reason alone justifies hiring a PT!

#2 Customized Nutrition Plans

Beyond workouts, a fitness coach can curate a personalized nutrition plan tailored to your specific needs and objectives. They eliminate the guesswork by providing constant guidance and support.

Whether your goal is weight loss, muscle gain, or overall health enhancement, a fitness coach is your compass to success. You won’t have to navigate this journey alone – your coach will be your steadfast motivator every step of the way.

Moreover, they can closely monitor your progress and make necessary adjustments to the plan!

#3 Prevention of Costly Errors

Coaches are worth their weight in gold because they prevent expensive missteps. Their experience equips them to differentiate what works from what doesn’t.

They understand the significance of tracking progress, setting goals, and troubleshooting when things don’t go as planned. While you could learn from your mistakes, it would take longer and potentially cost more in terms of time and resources.

A coach ensures you stay on track, motivated, responsible, and injury-free!

#4 A Fresh Perspective

A fitness coach offers an outsider’s perspective on your training, noticing aspects you might overlook. They provide critique and feedback that foster improvement.

They’re adept at identifying errors in your form, technique, and even your mindset – then they work to rectify them.

Remember, an external viewpoint always adds value, and coaches excel in this department!

#5 Accountability

Boost Have you ever initiated a solo workout routine, only to gradually skip more sessions until quitting entirely? It’s a common predicament, but there’s a solution: hiring a fitness coach.

A great coach doesn’t merely devise an effective workout plan; they also hold you accountable. They ensure you attend your workouts and push you to persist even when fatigue or discouragement sets in.

In essence, a fitness coach can be the linchpin between success and failure!

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Strength Training Benefits for Women: Debunking Myths

Strength training benefits for women are waiting to be discovered. It’s time to shatter some misconceptions and embrace the power of strength training!

For too long, the idea of lifting weights has been associated with bulky muscles and intimidating gym rats.

But the truth is, strength training offers a plethora of advantages for women of all ages and fitness levels.

Not only can it help build lean muscle mass, but it can also boost confidence, improve bone density, and even reduce the risk of chronic diseases.

So, grab those dumbbells and let’s explore the incredible world of women’s strength training.

Redefining the Modern Body Image

It’s no secret that the modern body image for women has become distorted, bombarding us with unrealistic and often unattainable standards through media.

These standards can trigger feelings of inadequacy, shame, and even lead to harmful behaviors like disordered eating and excessive exercise.

However, let’s be clear: our aim here is not to promote a specific body type or shape. Instead, we’re here to illuminate the unique advantages of strength training for women, encouraging everyone to embrace their individuality and inner strength.

Whether you’re petite, curvy, tall, or somewhere in between, the benefits of strength training are accessible to all who are ready to put in the effort.

Let’s shift our focus to what our bodies can achieve rather than conforming to appearance ideals. Harness the power of strength to feel confident, capable, and truly comfortable in your own skin.

Busting Myths About Women and Training

The gym has long been seen as a male-dominated space, giving rise to prevalent misconceptions about women and training.

These misconceptions not only paint an inaccurate picture but also have the potential to hold women back and reinforce harmful gender stereotypes.

Let’s debunk the top 3 most common myths!

#1 Myth: Becoming Masculine

One of the most persistent misconceptions surrounding weight training for women is the fear of becoming too masculine and bulky.

This myth, despite its longevity, is entirely baseless in reality. Women lack the testosterone levels necessary to develop masculine features, regardless of how heavy they lift.

Instead of bulking up, strength training actually helps women build lean muscle mass, enhancing their natural curves and improving overall body composition.

In fact, weight training empowers women to achieve a toned, athletic physique that embodies both femininity and strength.

Let’s dispel this myth once and for all and fully embrace the myriad benefits of strength training, free from the fear of excessive muscularity.

#2 Myth: Not Needed For Weight Loss

Another common misconception suggests that weight training is unnecessary for weight loss and that cardio alone suffices to shed excess pounds.

While it’s true that the core requirement for weight loss is a caloric deficit, dismissing weight training would be a missed opportunity.

Weight training offers a plethora of benefits during weight loss, including improved metabolism and enhanced overall body composition.

Moreover, it helps counteract the loss of muscle mass often associated with dieting, making weight loss more sustainable.

So, ladies, while weight training isn’t mandatory for weight loss, it’s a valuable addition to any fitness routine that should not be overlooked.

Put those 40-minute treadmill sessions on hold and embrace the benefits of weight training!”

#3 Myth: Weightlifting Is Dangerous

Another common misconception surrounding weight training for women is that it poses a danger and can lead to injuries.

However, when performed correctly with proper form, weight training proves to be a secure and effective means of enhancing overall strength and fitness levels.

In fact, weight training reduces the risk of injury by strengthening muscles and joints, enhancing posture, and lowering the likelihood of falls and accidents.

Moreover, weight training aids women in building robust bones and preventing osteoporosis, a prevalent condition among aging women.

Of course, it’s crucial to begin slowly, progressively increase workout intensity and weight as your strength grows, and seek guidance from a qualified trainer if you have questions about form or technique.

Let’s debunk the myth that weight training is perilous for women and welcome the numerous benefits it offers.

In Summary

To conclude, the advantages of strength training for women are abundant and wide-ranging, despite persistent myths regarding its efficacy and safety.

In reality, weight training can assist women of all ages and fitness levels in developing strength, enhancing overall health, and boosting self-assurance.

By debunking prevalent misconceptions about weight training, we can empower more women to seize control of their fitness and achieve their objectives.

Whether you’re an experienced gym enthusiast or embarking on your fitness journey, incorporating strength training into your regimen can profoundly enhance your physical and mental well-being.

As you now know, strength training benefits for women are many, so let’s shatter these barriers and commence weightlifting with pride and confidence!

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Essential Fitness Program Components

Essential fitness program components often elude newcomers as they embark on their fitness journey, primarily relying on others’ advice for gym exercises. What’s often missing is the underlying rationale, leaving them without the knowledge needed to make informed choices.

In truth, a majority of individuals step into the gym without a clear understanding of their routines. To maximize your time and progress in the gym, it’s imperative to comprehend the purpose behind each exercise, the recommended rest intervals, and more.

Have you ever pondered the essential elements of a successful fitness plan? Why do specific exercises follow a particular sequence? What constitutes the foundation of an ideal fitness regimen tailored to your goals?

To unveil the answers to these inquiries and gain deeper insights, read on.

Creating the Ultimate Fitness Plan

You might be surprised to learn that a haphazard training regimen and diet you find online might not be the magic formula for achieving your dream physique. To craft the perfect fitness plan, consider these five essential components:

  1. Strength Exercises: Incorporate core compound movements like Deadlifts, Bench Presses, Squats, and Overhead Presses into your routine, provided they don’t cause discomfort. Regularly progressing in these exercises aligns with both strength and muscle growth, leading to an ideal outcome.
  2. Accessories: While movements like bicep curls, triceps/leg extensions, lateral raises, and lat pulldowns should have a place in your program, they shouldn’t dominate it. If you’re a natural trainee, include these exercises and strive for linear progression. However, prioritize building strength in compound movements.
  3. Conditioning/Endurance: To maintain good overall health, include aerobic exercises in your routine. Cardiovascular workouts are often overlooked but are crucial. They aren’t essential if you already engage in significant daily physical activity, such as achieving 10k+ steps daily. However, when daily activity decreases, consider aerobic work to maintain and enhance heart health, from jumping rope to “Tabata” training or participating in sports.
  4. Sleep: Adequate sleep is paramount for your overall health and gym performance. Poor sleep habits impact your physical appearance and overall well-being. Aim for 7-8 hours of quality sleep each night, maintaining a consistent sleep schedule. This aligns your circadian rhythms, leading to improved recovery, enhanced performance, and an overall sense of well-being.
  5. Proper Nutrition: A solid training plan can’t compensate for a subpar diet. Tracking calories and macronutrients initially can help you grasp the intricacies of nutrition. Focus on including a quality protein source in every meal (e.g., fish, meat, eggs, whey protein), steer clear of processed foods high in trans fats and carbs, and limit alcohol intake to a minimum (e.g., 2 glasses of wine per week).
  6. Training Volume: Training volume, or the total work accomplished in a single workout, is a pivotal factor in your plan. It drives muscular and neurological adaptations, yielding significant results when combined with intensity. Aim for 5-15+ working sets per muscle group per week, scaling your volume lower as a beginner and higher as you progress. Distribute this volume across separate training sessions to optimize performance and overall quality volume.

By integrating these key components, you’ll be on the path to crafting a fitness plan that yields remarkable results.

Essential Fitness Program Components Takeaways
  1. Prioritize building strength by consistently progressing in compound movements during each session.
  2. Incorporate aerobic exercises to uphold optimal cardiovascular health.
  3. Ensure you receive an adequate amount of sleep each night to enhance performance both in and out of the gym.
  4. Adhere to a balanced and nutritious diet.
  5. Above all, savor the journey and find joy in what you’re pursuing.

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Benefits of Yoga

Benefits of Yoga through meditation works remarkably to accomplish harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us?

Stress is the number one suspect affecting all parts of our physical, endocrinal and emotional system. And with the help of yoga this things can be corrected. At the physical level, yoga and yoga poses have proven to be extremely effective for various disorders.

Listed below are just some of the benefits of yoga that you can get.

Benefits of Yoga 1:

Yoga is known to amplify flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercises routines.

Benefits of Yoga 2:

Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.
It has also been found that the body which may have started doing yoga being a inflexible one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon.

Benefits of Yoga 3:

Yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime.

Benefits of Yoga 4:

Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection.

Benefits of Yoga 5:

Yoga offers a total detoxification of the body. It gently stretches the muscles and joints as well as massaging the various organs.

Yoga ensures the optimum blood supply to various parts of the body.

Benefits of Yoga 6:

Yoga helps in the flushing out of toxins from every nook and cranny of your body as well, as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Benefits of Yoga 7:

Yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a side effect of this powerful practice. What yoga does is harmonize the mind with the body and these results in real quantum benefits.

It is now an open secret that the will of the mind has enabled people to achieve extraordinary physical feats, which proves beyond doubt the mind and body connection.

In fact yoga = meditation, because both work together in achieving the common goal of unity of mind, body and spirit which can lead to an experience of eternal bliss that you can only feel through yoga.

The meditative practices through yoga help in achieving an emotional balance through detachment.

This in turn creates a extraordinary calmness and a positive outlook, which also has tremendous benefits on the physical health of the body.

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Meticulously crafted to cater to both newcomers and seasoned yogis.

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Benefits of Yoga
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Beginner Training: An Introduction

You’ve probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts.

You might have even thought to yourself, “How do they do that? I could never do something like that. Is that what I really need to be in shape? Impossible!”

But you don’t have to be a Crossfit enthusiast to reap the benefits of strength training.

In fact, beginner training is a simple and effective way to start improving your health and fitness levels.

This guide will introduce you to the basics of beginner training so that you can start getting in shape today.

And so, are you ready to learn? Let’s get started!

Setting Realistic Goals

You’ve just joined a gym, or maybe you’re thinking about joining one. You’re new to this whole working out thing, and you want to set some goals.

But where do you start?

Well, it’s important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.

This may seem like a lot to take in at first, but don’t worry – fitness training is not about setting the goals of “getting abs” or “big arms.”

Again – It’s all about establishing a strong base layer of physical properties and motion control.

Think of it as building the foundation of your house.

So again:

  1. Build some strength
  2. Build some endurance
  3. Learn proper exercise form

These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you’re new to the gym, the array of equipment and exercises can be daunting.

But don’t worry, there is a ‘secret’ … Compound exercises!

Compound exercises are key for any fitness training regimen, especially for beginners.

These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.

For one, they help to build functional strength, which is the type of strength that you use in everyday activities.

Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.

In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.

So which are the main movements we’re talking about?

Here’s a list for you:

  1. The Squat (Barbell, dumbbell, machine) – Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back
  2. The Bench Press (Barbell, dumbbell, machine) – Targets the chest primarily, but also the shoulders and triceps
  3. The Deadlift (Barbell, dumbbell, conventional, Romanian) – Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius
  4. The Overhead Press (Barbell, dumbbell, machine) – Targets the shoulders primarily, but also the triceps and upper chest
  5. The Pull-Up (Wide grip, narrow grip, neutral grip) – Targets primarily the back but also the biceps and forearms
  6. The Parallel Bar Dip – Targets the chest primarily but also the triceps and shoulders
  7. The Row (Barbell, dumbbell, machine) – Targets the back primarily, but also the biceps and forearms
  8. The Lat Pulldown – Targets the back primarily, but also the biceps and forearms, just like the row does

At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.

As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you’ve hit a plateau in your weight training.

You add more weight, you up your reps, but you just can’t seem to break through to the next level.

The answer, it turns out, may be as simple as taking longer breaks between sets.

That’s right – in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.

By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.

As a result, you’ll be able to push yourself harder and achieve better results.

So next time you’re struggling to break through a plateau, remember that a little rest may be all you need.

Again, 2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn’t want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out.

When you work out, you’re actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.

This is why it’s important to only work out each muscle group every 72 to 96 hours.

By giving your muscles time to recover between workouts, you’ll be able to build stronger, healthier muscles.

Time is just the fundament, though.

During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:

  • High-quality food
  • Hydration
  • Sleep
  • Stress management

Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Beginner Training: Conclusion

Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners.

It’s important to set realistic goals and pick the right exercises to start with.

Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.

Working out at a gym for less than 3 years?

Our Beginner’s Program is perfect for anyone with 0-3 years of experience in the gym.

Included, you get a workout plan and instructions for 3 sessions a week and one for 4 sessions a week. Choose the one that suits your lifestyle best.

All the exercises are fully explained with individual instructional videos.

See Our Beginner’s Program Here