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How to Train Your Muscles

There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.

Muscular Man

There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don’t rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.

Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.

Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don’t play much role in it. So it is possible to work the biceps as well with full power and weights.

Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles.  Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.

— this article is written by a dietitian @ FitHo
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Best Exercises for Butts

We have written a lot about how to work your abs, biceps and even back and whip them into shape in our various articles on Fitho’s exercise routine. Its time we gave the “butt” the importance it deserves. A good butt doesnt only look good on women but men need it as much to complete the look. You can work your butt according to your body shape, meaning whether you are a pear shape or straight shape this routine will even out your minus points and highlight your plus points.

The idea is to target the relevant muscles directly to first lose the fat  and then tone up. These set of exercises can be done any where at anytime without any equipment. 15 minutes a day for 5 days a week and you should see results in just two weeks.

Squats: One of the best exercise which will not only train your butts but your hips and thighs. They also help build body strength. Stand with feet apart and bend your knees while going down. Keep your butt out and torso straight. Do 10-12 reps and 2-3 sets in a day. You can do it in the morning before leaving for office or in the evenings. This exercise will tone your butt quickly.

Lunges: Another highly effective butt exercise which works the hamstrings, quadriceps and calves. It is easy to perform and its intensity can be varied by holding weights in the hand. To perform this exercise stand straight. Take one step forward and bend the front knee along with the back knee.  Keep the front leg put and move your back leg up and down. You could do lunges while walking, doing alternate legs in the same exercise.

Step-ups: You could do this exercise on any platform that is not very high. On stairs on a step box. Like we climb steps put your feet on the platform and pull your body help pushing the heels. Do as many reps you can though 30-40 would be sufficient for the day.

Hips Raise: Lie down on a floor and keep the knees bent while keeping your back touching the floor. Slowly raise your from your butts and hold it for a few second. Get down to normal and repeat 10-15 times. You could not let the body touch the ground holding it in the air. Count it as one everytime you near the ground. Keep your glutes squeezed while doing the exercise.

Planks: This is a great core exercise as it works your abs, obliques, legs and your butts. Lie down on the ground on your stomach. Place your forearms on the ground and lift your body with it keeping toes on the ground and keeping the body straight. They help build strength and stamina.

Include these exercises in your schedule and see the difference. Do the exercises in the correct posture. Stay tunned if you want to increase the intensity and graduate to the next level of fitness.

 

— this article is written by a dietitian @ FitHo

Best Weight Lifting Exercises

Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.

Muscular body

Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.

Best Weight Lifting Exercises

Best Weight Lifting Biceps Exercises

Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.

Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.

Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.

Best Weight Lifting Triceps Exercise

Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.

Dips: Keep your body upright to allow maximum tension on the triceps to build power , strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.

Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.

Best Weight Lifting Shoulders Exercise


Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.

Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.

Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.

Best Weight Lifting Chest Exercise


Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.

Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.

Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.

Best Weight Lifting Back Exercise

Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.

Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.

Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.

Best Weight Lifting Abs Exercise

Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.

Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.

Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.

Best Weight Lifting Quadriceps Exercise

Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.

Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.

Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.

Best Weight Lifting Hamstring Exercise

Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.

Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.

Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.

Best Weight Lifting Calves Exercise

Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.

Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.

Best Weight Lifting Forearms Exercise

Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.

Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

 

— this article is written by a dietitian @ FitHo

Improve Immunity with Exercise

women Exercising (Cr/freedigital)

Research is trying to figure out if better immunity can be achieved through exercise. As there are many factors involved in immunity like age, diet exercise etc. Exercise is vital in life as it keeps one active, maintain blood sugar levels, increases absorption of nutrients and for various other purposes. Diet and exercise form a great combination to increase immunity and keep us healthier and fit.

We eat foods that boost immunity but if the metabolism of the body is slow then the absorption of vitamins and minerals important to boost immunity will slow. Exercises help increase metabolism, so improving metabolism through exercise will help improve immunity through increased absorption of essential nutrients. Improved blood flow through exercise will help the immunizing nutrients to transport faster in the diseased area helping fight the infection, germs and bacteria and flushing toxins out of the body.
(more…)

— this article is written by a dietitian @ FitHo

Exercise Ball Exercises

Exercise ball(Cr/freedigital)

Exercise ball or often called as swiss ball is made of soft elastic which can be used to perform exercises for physical therapy, training and exercise. Swiss ball adds an edge to regular exercises like crunches by increasing the intensity on the core and strengthening the  muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae.

Exercise ball makes a person balance himself on it and doing a exercise on it increases the intensity of the exercise. When you sit on the ball the abs and legs contract to avoid falling giving a better balance and alignment.

Exercise ball increases the blood flow in the body and makes one more energetic other than just providing balance. It improves posture and strengthen lower back (more…)

— this article is written by a dietitian @ FitHo

Liposuction – Post Surgery Fat Gain

Rising signs of obesity are making people very conscious and prompting them to take not so healthy steps to deal with the extra fat.  People have a tendency to gravitate towards all the possible shortcuts to get what they want. Hence Liposuction is gaining popularity as the quickest mean to lose fat from the problem areas. Through this procedure fat is sucked from your problem areas and leaving it look deflated. Many men and women are readily going for liposuction which is the fastest way out without altering the lifestyle naturally and losing fat by maintaining a healthy lifestyle. But is liposuction a healthy option for fat loss.

Researchers at University of Colorado found in a study on the effect of post surgery liposuction, that the fat suctioned out had returned on the body but at different places like arms, shoulders, back etc. The process of liposuction surgically destroys the fat cell web from that area but the body instead compensates it by growing it on other body areas later. The study said that people who underwent liposuction of a area gained that fat again a year later at a different part.

Whenever the body loses fat cells new one replace it. But during liposuction the fishnet of that area is removed and very less fat cells remain. If your lifestyle routine and habits are not managed in a healthy pattern then fat would increase on other parts of the body. So it is important to manage your eating habits and exercise religiously to maintain that fat loss otherwise it will reappear on your body at different parts. When large amounts of fat are removed it leaves dents and marks on the body. There are limitations to getting a liposuction done. A person has to be above 18 years and certain health conditions are required to undergo it. Also one cannot undergo a tummy and abdomen liposuction together due to the repercussions.

Losing the entire body fat is difficult with liposuction and the chances of regaining the fat is more with it especially at different body parts. But its possible to lose fat from all your problem areas at once and keep it off for a longer duration by just adjusting your lifestyle. The lifestyle shift is nothing but eating healthy and exercising enough. Even if you were to compare the price points its cheaper to consult a professional for diet & exercise programs than go to liposuction specialist. Liposuction is an invasive surgery where the person is required to be admitted for atleast 2-3 days for the procedure. Besides Liposuction comes with a lot of side effects like sagging skin, lack of shape on the body part operated and post recovery period.

Next time excess fat on the body is troubling you before you consider going under the knife consult a professional weight loss company. It can be the best decision you make for living a healthy life.

— this article is written by a dietitian @ FitHo

Exercise Tips for the Perfect Body

If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.
Here are some easy tips to keep in mind when working out to get the best body shape.

Pear Shaped: Like an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders exercise to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top. (more…)

— this article is written by a dietitian @ FitHo

Reduce Stress with Yoga

We all get stressed with some reason or the other depending upon our lifestyle. Work, home, partner, family and different aspects of life can be factors in causing stress. Stress can get difficult when it soars high in level causing anxiety, depression and you start to get inefficient. Stress can be tackled easily through yoga and exercise and help you rejuvenate with booming energy levels. Yoga is highly effective in tackling stress and the body releases endorphin, a chemical that makes you feel good.

Stressed-employee(Cr/freedigital)

Stress is mostly psychological showing its effect on our body and performance. Yoga is highly beneficial, de-stressing with our breathing and body postures that bring down the stress and clear the mind with the thoughts, eases muscles, makes you feel good and refill you (more…)

— this article is written by a dietitian @ FitHo

Simple Yoga Asanas to Start

You’ve probably heard about the benefits of yoga, but have you wondered how you can start. As we always suggest, start with the easy stuff. So, here are some simple yoga asanas and poses that can get you started.

Yoga Pose

Child Pose or Balasana: This pose is ideal for beginners where a person surrenders to (more…)

— this article is written by a dietitian @ FitHo

Tips: Get back to slim, quick!

The most important tip to look instantly slimmer is to have the right posture. You’ve heard it before, but its true! It help you look slimmer and burn more calories.

We tend to slouch when we sit, stand, drive, etc. Ever wondered why? Its your lazy body’s way to support its weight. Slouching makes all your upper body weight get supported by your backbone, instead of your back and abdominal muscles.

To improve your posture, check out these exercises for lower back muscles. When you stand up straight, it elongates your torso so you instantly look slimmer. Your back bone is essential to almost all physical activity. It protects you spinal cord. So, protect it by taking away the pressure of supporting your upper body. Try this compete upper body exercise.

Also when you stand straight, you use your back and abdominal muscles to support your upper body weight. This strengthens your torso muscles (also known as your core), raises your metabolic rate and burns more calories. So, it has a double benefit. Not only do you look instantly slimmer, you also build muscle, and stoke your calorie burning mechanism.

Having a hard time keeping  your back straight? In our next article, we’ll tell you simple exercises that you can do to help strengthen your lower back, for a better posture and smaller tummy :)

More tips to get lean and slim quick!

 

— this article is written by a dietitian @ FitHo