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January 4, 2020 by gym deals
As we come closer to the holiday season, most people start getting ready to celebrate and indulge in the festivities. While it is a good thing to be happy, it doesn’t mean that you should let yourself go. Most people gain weight during the Christmas period and spend the next year trying to lose it again. It’s a vicious cycle that doesn’t seem to end. So, this coming holiday season, make a promise to yourself to start the year on a good note. It can be hard with all the delicious food and family gatherings, however, if you make healthy choices, it’s possible. Here are some of the best exercises that can help you maintain yourself during the holidays.
If your home has a swimming pool then you should consider going out for a swim during the holidays. Swimming is an excellent cardio exercise that can help you in staying in shape during the Christmas period when you aren’t wanting to go to the gym. It works all the major muscles of the body and also gets your body ready for burning calories later in the day. The good thing about swimming is that it is a low-impact exercise and you can do it easily at home. The best time to go for a swim is in the morning. It would keep you refreshed for the rest of the day.
Running is an excellent exercise that can be done even during the holidays. Take small breaks during the runs if you get tired quickly. It is best to warm up a little before starting your running session too. If you are spending the holidays at a resort or near the sea then you should consider running along the beach. It is both a relaxing experience and can also make your run more challenging. Running on sand requires more effort than running on the road. However, it doesn’t put a lot of pressure on your joints. Running should be done early in the morning when you are full of energy.
Most people have a bad habit of staying at home all the time during the holiday season. This is the biggest reason for their weight gain. Plonking yourself on the sofa all day and watching TV isn’t a good way to spend your holidays. It can cause you to gain a lot of weight and also result in digestion issues. So, make sure that you go out for a walk after dinner during your holiday.
Walking can help in digestion and ensure that the meal is properly digested by the time you hit the bed. Moreover, walking is a great alternative if you don’t like going for a run. If you are spending the holiday near the beach, it would be the ideal venue for your walk. You can walk barefoot on the sand along the beach and enjoy the cool breeze.
December 27, 2019 by gym deals
Weight loss is one of the most common reasons why people hit the gym. Exercise when combined with a proper diet can help you in cutting down your belly fat. It can also help in getting you the summer body you have always longed for. However, some people fall prey to weight loss plans that just offer them a quick fix. Such plans promise a lot of things but deliver nothing at all. The reason for this is that they focus on only one aspect. Either they starve you to death or just ask you to focus on exercise while making no changes to your diet. So, is there a way to speed up weight loss results? There is. In fact, there are several. Read on to find out.
Burn More Calories, Consume Less
When trying to lose weight quickly, you have to pay special attention to your calorie intake. If you are consuming a lot of calories then losing weight won’t be possible even if you exercise regularly. So, it is best that you keep your calorie intake in check. One way of doing that is to limit your consumption of sugar. Instead, add proteins and healthy fats in your diet and pair them with fruits and vegetables. This combination will ensure that you feel full even when consuming fewer calories. Consuming fewer calories isn’t all, though. You need to burn calories too. This can be achieved with exercise. Your goal should be to burn more calories than you have consumed throughout the day.
Give Food Substitutes a Try
Food substitutes can be used in place of regular meals. Their use can be helpful for people who have a hard time tracking their calorie intake. For instance, if you often cook with fresh ingredients, you won’t be able to count the exact number of calories you are consuming throughout the day. A food substitute can help you in simplifying the task of tracking calories. Not only do they have nutritional values printed on their packages, but they can also provide you with a good mix of nutrients and proteins.
Combine Cardio with Resistance Training
Managing your diet is good but it would not be able to quicken your weight loss efforts. You will need to focus more on your exercise regime. Most people think that doing just cardio would be enough to reach their weight loss goals. While you can do it, you won’t be able to do it quickly. To lose weight quickly, you will need to add a little resistance training to your cardio routine. This will speed things up for you. Cardio is an excellent way of burning a lot of calories upfront but resistance training can help you in continuing your calorie burnout even after your workout.
Gym Deals is an online platform that allows you to compare the deals offered at different gyms located near your home. If you want to join a gym to achieve your weight loss goals then contact us anytime.
December 7, 2019 by gym deals
The holidays are around the corner. Everyone is getting ready for a relaxing time with family and friends. It is also the time of the year when we let our guard down and give in to our temptations. With so many mouth-watering dishes on offer, how can we not? While it is permissible to be a little indulgent, it shouldn’t become the norm. You still need to ensure that all the hard work you did prior to Christmas isn’t wasted within a fortnight of overeating. So, what should you do? How do you control yourself during the holidays? Here are some tips that can help you make healthy choices during the Christmas period.
It sounds obvious but you need to avoid overeating during the holidays. There is just no way around it. Research shows that on average we consume 3000 calories on just the Christmas dinner alone. That is just too much. You need to try and hold yourself back. It won’t be easy but you should at least try. One way to do this is to take breaks while eating. Christmas dinners usually have many courses. Try to stop after a few courses or skip some of the courses in between. This would give you the time to listen to your stomach that it can’t hold more and that you should stop eating. Another thing to be wary of is mindless eating. Just because there is food on the table, it doesn’t mean you have to eat it!
Cut Down on the Booze
It’s normal to enjoy Christmas with alcohol. However, you shouldn’t be drinking too much during the holidays. It is fine to have a drink or two throughout the day but make sure you are drinking within limits. Unchecked alcohol consumption can be very bad for your body. So, try to limit it. While it would be hard for you to not drink at the Christmas dinner, you can avoid drinking at other times during the day. For instance, you can cut down on the booze by replacing beer with soft drinks while relaxing with the family. Moreover, drinking juices at breakfast is another healthy choice that can keep your alcohol consumption in check.
You would think that Christmas is one time of the year when you wouldn’t get stressed. But, people tend to get the most stress during this period. Planning the Christmas dinner, having to deal with overbearing relatives, and the unending list of chores you need to do, it can all be a little too much to handle. However, don’t let the stress consume you. Remain positive and focus on the happy moments more.
Don’t Sit Around
People tend to become lazy during the holidays. Sitting on the sofa the whole day and watching TV sounds like a fun time but it can have severe consequences for your body. So, make sure that you engage yourself in some kind of physical activity. Whether it is a walk outside or playing some old-fashioned game with the entire family, you need to do something that gets you out of the home for a while. You don’t have to dedicate much time to this physical activity too. An hour or two would be more than enough.
November 23, 2019 by gym deals
Exercise is very important if you want to live a healthy life. Moreover, it can also give you a leaner and fitter body that you can flaunt at the beach. However, exercise demands consistency. If you are going to skip days at the gym or shorten your workout then you won’t be getting the results you seek. Aside from sticking to a regular workout regime, it is also important to know which exercises you should be doing. The trainer at your gym can help you with that. But, what if you haven’t joined a gym or don’t have a trainer at the gym you work out? You can try these exercises to target multiple muscle groups until you find a good gym trainer.
Deadlifts aren’t easy. However, they target many muscles groups and joints at once. When performing a deadlift, the movement is being executed by both your knees and your hips. Their movement is responsible for triggering many muscle groups that are connected to them. For instance, your hamstrings, quadriceps, glutes, deltoids, traps, and lats will simultaneously become active and simulated during a deadlift. This isn’t all, deadlifts can also activate core and grip muscles as well. Thus, deadlifts are a good way of exercising various muscle groups in the shortest possible time. You can perform deadlifts with barbells easily at home too. However, you would be better off performing it in a gym under the supervision of a trainer.
The shoulder press is another compound exercise that can help you in targeting multiple muscle groups in your arm and shoulder. This exercise focuses on your shoulder but also activates the biceps, triceps, and the muscles in the neck and upper back. When performing this exercise, you should try to keep your back straight while sitting on a utility bench. Place the dumbbells on your thighs and then left them up in the air with your hands up to shoulder height. When lifting the dumbbells, make sure that you grip them with your palms facing forwards. Now exhale and lift the dumbbells as high as you can. While inhaling, bring down the dumbbells slowly after remaining in the previous position for a few seconds.
If you are focusing on your lower-body muscles and want to work them all with a single exercise then the dumbbell lunges are a good option. They can trigger the muscles in the lower back, abs, glutes, quadriceps, and hamstrings simultaneously. Performing the dumbbell lunges isn’t that difficult either. You need to start by standing straight with a dumbbell in each hand. Make sure that your torso remains upright and then step forward with your right foot. Plant the foot at least feet away from its starting position. Now slowly lower down your body while keeping your balance and maintaining the straightness of the torso. Inhale while going doing and exhale while going back to your original position. While going back, try to push yourself with only the heel of the foot and nothing else.
October 22, 2019 by gym deals
Exercising is good for the body. However, after an exhausting exercise session, you are going to feel soreness in your muscles. This is due to the breakdown of the muscle fibres caused by the strenuous activity they had to perform. A good night’s rest is all you need to rebuild newer and stronger muscles. But, before you take the much-needed rest, it is a good idea to stretch your muscles. This will help in the muscle recovery process and also ease some of the muscle tension that you might experience. It is important that you do the stretching after the workout while the muscles are still warm.
Stretching the Neck
There are several ways to stretch the neck muscles after a workout routine. However, the simplest method is to sit up straight and then try to touch your left ear to your left shoulder. Make sure that your shoulders are in a relaxed position when doing this. You will feel a stretch in the neck muscles as you bring the left ear closer to the left shoulder. Now, bring your head down and touch your chin to your chest. Remain in this position for a little while and then roll the head to the right side and try to touch the right ear with the right shoulder. You will again feel a stretch in the neck muscles.
If your workout session involves a lot of running then your hamstrings would need a little stretching before you leave the gym. A hamstring stretch can be done in several different ways too. The easiest way to stretch the hamstrings is by standing up tall with your feet slightly apart. Now, bring your right leg forward and plant it on the ground with your heel down and your toes up. Keeping your back straight, bend the knee and go into a sitting position. Maintain your balance by placing your hands on your thighs. You will feel a stretch in your hamstring. Stay in this position for a few minutes and then repeat it on the other side.
Stretching the Quads
The quads are worked the hardest during an intense workout session. So, it is important to stretch them a little before you take rest. There are various stretching exercises available for the quads. If you are short on time and want to stretch the quads effectively then stand tall beside a wall. You will need to take support from the wall for this stretch. Make sure that your back is straight and the feet are slightly apart. Now, reach back and hold your left foot in your left hand. Your thighs must remain straight while you are doing this. You will feel a stretch in your quads. Stay in this position for a few minutes and then repeat it with other foot.
October 8, 2019 by gym deals
Regular exercise is extremely important for maintaining your fitness. It can help you lose weight and also get your body into shape. However, it is important that you exercise under the guidance of a trainer. The trainer can devise an exercise regime for you which is suitable for your fitness goals. Moreover, they can also provide you with tips on how to perform different exercises safely. Aside from exercising under the tutelage of an instructor, you should also pay attention to your diet and water intake. Staying hydrated is crucial during an exercise session or you will tire out quickly.
Why Staying Hydrated Matters?
Drinking plenty of water throughout the day is essential whether you exercise or not. Our body is almost 70% water after all. Water is used for performing a number of different functions in the body. It regulates the body temperature and ensures the transportation of nutrients to the muscles. Moreover, water is responsible for lubricating the joints too. When you are exercising, you lose a lot of water in the form of sweat. If you hadn’t been drinking water before the exercise session then you will begin cramping very soon. Also, you won’t be able to exercise at the optimum level too.
When to Drink Water While Exercising
People always find it difficult to manage their water intake while exercising. Some drink too much before starting and feel bloated while exercising while others drink too less and get cramps a few minutes into the exercise session. So, what is the right amount of water to drink while exercising and when?
Simply put, you need to drink water before, during, and after the exercise session. However, it is the amount of water you drink that you need to monitor. Make sure that you drink plenty of water about half an hour before exercising. Drink again during your warm-up but in a lesser amount. You should keep a water bottle nearby when exercising and take sips during the exercise session too. At the end of the exercise session, wait for about 20-30 minutes and then drink heavily again.
Do Sports Drinks Count?
Sports drinks are used by athletes for giving them an extra boost while exercising. These drinks contain important nutrients that are needed to continue exercising at a high level for a longer time period. However, there are many things to be considered before selecting a sports drink. Firstly, if you are not exercising at a high level, you don’t need to consume a sports drink. Secondly, if you want to drink one, it is important to choose wisely. Make sure that the sports drink you are taking doesn’t contain caffeine. It isn’t good for the body and can have a diuretic effect on the body, causing you to urinate more often.
September 17, 2019 by gym deals
Exercise and fitness have a direct relationship with your diet. If you exercise regularly then you need to ensure that your diet doesn’t compromise any of the efforts you are putting into your workouts. A good diet is usually composed of all the important nutrients. This includes carbohydrates, protein, vitamins and minerals and also water. Each nutrient has a role to play and can end up making or breaking your exercise session. So, you have to make sure that you take each nutrient in the right amount before, during and after the workout.
Carbohydrates provide fuel to the body. They are responsible for offering you the energy that is needed during an intense workout session. Without proper intake of carbohydrates, your body would be low on energy and your muscles will tire out quickly. Thus, it is important that you consume carbohydrates before every workout session. Another reason why carbohydrates are essential for people who exercise regularly is that they accumulate in the muscles in the form of glycogen. This glycogen is used up when you perform any kind of strenuous activity or exercise routine. Replenishing the glycogen reserves is necessary if you want to speed up your recovery after an exercise session.
Your muscles are composed primarily of protein. This nutrient is not only needed for building new muscle fibres but also for repairing damaged muscle tissues. People who are looking to increase their muscle mass, need to 2 grams of protein for each kilogram of their body weight. You should try to get the bulk of the protein through dietary sources. Protein is also needed for the recovery phase too. However, you will need the proteins which have branched-chain amino acids for this purpose. You can find them in whey.
Vitamins and Minerals
You need minerals and vitamins for the different chemical processes going on in the body. They can help in accelerating the metabolism and generating energy which is needed for performing any exercise. The body relies on sodium for balancing the fluids in the cells. If your diet is short on sodium then you will start feeling cramps in your muscles because of the fluid imbalance. Similarly, having an iron deficiency can affect your blood’s ability to carry oxygen. Thus, you will feel winded and exhausted very quickly during an exercise session. The iron deficiency is usually caused in the body due to deficiency of Vitamin C. So, you need to make sure that you are consuming enough vitamin C as it is needed for absorbing iron.
August 22, 2019 by gym deals
Cardio is a form of exercise that involves performing any physical activity at a higher intensity. For instance, activities like running, walking and cycling are all considered cardio exercises. This form of exercise works by increasing your heart rate and requiring you to increase your oxygen intake. It thus burns calories and helps you in losing weight. The advantage of cardio exercises is that they can be easily performed at home. You don’t have to go to a gym to do a cardio routine. In this article, we will try to find out if running on a treadmill is a better cardio exercise than cycling on an exercise bike.Gym Comparison
Running or Walking on a Treadmill
The treadmill is a piece of exercise equipment that allows you to run or walk long distances at varying speeds without having to step outside your home. It is an excellent form of cardio that is considered very beneficial for losing weight. The reason for this is that both running and brisk walking are weight-bearing exercises. They involve the entire body and give a proper workout to you in a short space of time. If you are looking to burn calories then it is better for you to run or walk on the treadmill at an intensity level of your choosing. Fitness Deals Online
Cycling on an Exercise Bike
Exercise bikes are a popular machine used for doing cardio too. You can find various types of exercise bikes in the gym that can be programmed as per your choice. They can offer a good workout to your legs and help you in burning a decent number of calories. However, when compared to the treadmill, cycling on an exercise bike isn’t that beneficial especially if weight loss is your primary focus. The reason for this is that cycling does not target the entire body. It is only focused on the lower part of the body and can help you develop the muscles in your legs.
So, if your aim is to lose weight then the treadmill is the right exercise equipment for you. But, if gaining muscle strength in the legs is your primary focus then the exercise bike is the better option.
August 8, 2019 by gym deals
The winter season brings with it a lot of laziness. All you want to do is stay warm under those sheets. While relaxing in winter isn’t such a bad thing, it can seriously affect your gym routine and exercise goals. You could easily lose your motivation to get up early and go to the gym. Not only that, but this winter habit can later follow suit when the summer season rolls over. And this is a surefire way to lose all the hard work you would’ve put in earlier in the year.. So, how can you get yourself motivated to continue hitting the gym even when it is cold outside? Here is how.
Enlist the Help of a Friend
Having a friend or a family member exercise with you can help you stay motivated. You should try this out in the winter season when the motivation to go outside is at an all-time low. If you are feeling lazy, then chances are, so if your workout buddy. Going together will ensure stay active and keep your routine going. And if you don’t already have a workout buddy? Make one. It’s not hard to find a friend, family member or even co-worker that likes going to the gym. Just make sure that they continue to show up and keep you accountable.
Find a Suitable Time
If you are used to going to the gym in the morning during summer you might find it difficult to continue doing so during winter. So, it is best to change the time for your gym sessions to suit the season. A break after lunch can be a good time as it would be warmer in the day. However, if this time doesn’t suit you then you should pick any time that goes well with your schedule. The goal is to continue your gym routine so any time of the day would be suitable whether it is in the morning, afternoon or night. Some make it a point to go early in the morning after a face wash or during night, as there are fewer people in the gym during these times in the winter.
Buy Stylish Workout Wear
Brands of workout wear introduce new designs and lines during the winter. Why not buy some? These stylish workout wear will give you the motivation you need to go to the gym. Because who doesn’t enjoy wearing their new clothes out. Winter workout wear also provides the necessary warmth and heat that your body and muscles need before getting ready to exercise. It will help immensely in getting you into the mood for exercise.
Workout at Home
If all the above-mentioned methods fail to motivate you to go to the gym, then do them at home. You may not be able to conduct your entire gym routine at home especially if you are doing strength training, but at most, it can help maintain your fitness level. The idea is to not give up exercise during winter. So, whether the exercise routine is smaller or at home, the idea is to maintain your workout routine.
July 30, 2019 by gym deals
Regularly going to the gym and sticking to a gym routine can be immensely beneficial for your health. Not only does it help you stay in shape but it also boosts your energy levels. However, continuing a gym routine isn’t easy. You might start off brightly and stick to the routine for a couple of weeks before slowly slacking off and getting lazier. This is mostly down to the fact that you don’t see any kind of improvement in your body or health right away. However, results tend to show in time if you stay on top of your gym routine for a considerable length of time. So, how do you manage that? Let’s find out.
Success is a great motivator. If you continue to succeed in achieving your exercise goals, you won’t need to motivate yourself to put in the hard yards. However, most people make the mistake of setting their goals too high. When they aren’t able to achieve them quickly, they become demotivated and soon lose their will to exercise regularly. Thus, it is a good idea to set easily achievable goals, especially in the beginning. This will help you stay motivated through the initial few months of your gym routine. You can raise your goals later on when you develop a love for exercising.
Exercising on your own can be very difficult, and at times, even de-motivating. You see all your friends having fun at parties or enjoying sleep while you have to hit the gym. The best way to combat this is to get a friend on board to become your exercise partner. Having somebody go to the gym with you can give you the solace that you need to drive motivation for workouts. Moreover, your workout buddy can also keep you honest and ensure that you don’t miss your gym routine.
Most people think that they don’t need any guidance when it comes to exercising. They look up exercises on the internet and go to the gym to use the machines there. While this can be helpful, if you are new to certain workouts, it may lead to serious injury. Chances are, you may not be performing them in the right way, which could lead to a stagnant progress, making it seem like the workout is bearing no fruit. An experienced trainer can be of a great deal of help in this regard. They will be able to pick out the best possible workout routine based on your body type and show you how to perform them in the right way, helping you stay motivated.
Doing only a single type of exercise can become boring sometimes. You might start plateauing and begin to think that exercise isn’t helping you much anymore. One way to push away these negative thoughts is to try new forms of exercises. For instance, join a yoga class or add a cardio session to your workout routine. Adding new workouts can increase your motivation and push away any boredom that may have developed from a repetitive workout routine.