Posts for Fitness Category

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Exercise Tips For Beginners

Bodybuilding, Fitness, Guide, Health and Fitness, Tips, Weight Loss - Josephine - October 11, 2021

Have you ever been to a gym, looked at the machines and thought “how do I use that?” I know I will just wait until someone else uses it and copy him or her!! What you may not know is that they are probably using it wrong too!!

I often cringe when at the gym and see some horrendous mistakes being made by members on the machines. Sure I know we all have to start somewhere but when dangerous moves are being made I sometimes cannot help myself from jumping in and showing them a “better way” of doing it.

I am experienced enough and wise enough to never tell someone at the gym that they are doing it wrong as it serves no purpose other than to make them feel silly or as has happened to me in the past …I get told to mind my own business. So you really need to be careful if you do make the decision to approach someone in the gym that is doing something totally wrong. Of course, there is always the old school beef cakes that I never approach, they really don’t want to be told that what they are doing have been proven scientifically to be dangerous. All they care about is “lifting heavy weights to get big guns!!”

What I can totally recommend to “newbies” is to get a personal trainer to show you how to use the machines properly. A lot of clubs these days throw in a personal training session in with the membership so make use of it as much as you can. Make sure you get a trainer that is accredited and suits your style. Shop around and if you get stuck with a trainer that sucks, ask for another one. When I first landed in Los Angeles, I got stuck with a trainer fresh out of college (yes I was doing the train the trainer – I am a firm believer in practicing what you preach so I like having a trainer as well).

Anyhow, whilst this trainer was technical he lacked, umm, any social skills or ability to describe things to clients so his communication and my understanding of what he wanted me to do were lacking. It also didn’t help that he tried to put me on a 1,300-calorie diet. (That’s what I call starving – especially for me as I teach five classes a week, I am 5’7” and really need at least 1,800-2,000 calories a day to survive. The end result is I swapped to another trainer (the guy who was also training my husband at the time) and to this day we have remained excellent friends and still train each other because not only is he a good trainer but we have an excellent rapport. Even my son loves him when he comes over for family dinners on Sunday night.

The moral to the story is do a little research and find a trainer that suits you, a trainer that can mix it up a little and realizes that one size doesn’t fit all.

Another way to get up to date with good exercise form is to attend an exercise class – make sure you tell the instructor you are new and they will help you out. Don’t’ make the mistake of hanging out at the back of the room. Be at least in the second row so you can see the instructor. Try to turn up to the class a few minutes before the class starts. Trust me there is nothing worse than when you are five minutes into a class and four people walk in and tell you they are new. You can’t stop the class for them, you must soldier on. BUT if you arrive a few minutes early and chat to the instructor they are more likely to set you up for success and check in with you through out the class. Likewise they may come up to you after the class and see how you went or see if you have any questions. It’s much easier to grab the attention of an instructor when you need help half way through the class if you have already built a little rapport with than to figure out what the heck is going on when you arrive late and the instructor is fuming at you for interrupting the class. If you are late due to traffic or unforeseeable conditions sneak in and apologize straight away and as soon as you get a chance get the instructors attention and let them know you are a beginner.

Don’t be shy after the class is finished either. The instructor is getting paid to help you so ask as many questions as you need to. Their job is to make you feel comfortable and to hopefully get you back in the class.

Ok, so you get the drift – here is an excellent article I found in Women’s Health Magazine. It’s an excellent magazine that I read quite often and you will find heaps of tips and tricks in there. Here is the article with pictures of what not to do in a gym.

It highlights not using the seated leg extension machine, the shoulder press machine, the behind the neck lat pull down, seated chest fly and seated hip abductor machine. Better still, it offer alternatives to these exercises and if heaps of people pay attention to this article, it will stop me from pacing the gym floor and cringing at people practicing unsafe exercises!!

How to boost testosterone levels naturally 

A good workout stimulates the release of testosterone. Testosterone has many benefits in building muscle. In addition to regulating muscle mass, fat distribution, and red blood cell production, testosterone also supports muscle metabolism, fat distribution, and red blood cell production, and testosterone also supports cell function.

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Need Best Value Of Delta 8 Carts? Look For 3chi Brand For This!

Handsome businessman working with computer in office and vaping electronic cigarette

There are many things that we look for in a brand and the products that they provide. But when a brand can promise the value of money, we are always attracted to such a thing. With the help of the best products in the market and how the brands sell them, we get to know a lot of things and compare them. But don’t worry, we ensure that 3chi is the one that will give the best value, and to get proof of the statement, see it here!

Overview of the brand of 3chi!

We will discuss the pros and cons of this brand, but there will be more information for other things. They will help get to know the things we want to, and it will help the buyer get rid of all the doubts they have and get what they aspire!

A biochemist had a mission to help the people who needed the best quality products to treat their health, and he was the person who came up with this brand. He is ensuring that the products will be the purest form of delta 8 THC and nothing else. Here are some pros of getting in touch with this brand,

  • It tastes amazing:

The best thing about this brand is that it makes products that taste good. The thing about pure cannabis is that it is sour, and not everyone can get to use it if they prefer a good taste. It was the reason this brand has the best taste in the products, and it helps everyone get what they want in the product.

  • All types of strains are available:

Those familiar with the concept and who want to buy the best of Sativa or indica or hybrid strain of cannabis will get the best from this brand.

  • All-natural ingredients:

It is crucial to have natural products, or they won’t be effective. The best thing about this brand is that it can provide the type of pure product that a customer seeks. With natural products, the buyer can get the consistency in the product that they look for too.

  • Uplifts the mood and energy:

Many people look for products that can get rid of the tiredness in their body and give them the type of energy that is important, so with the help of using the products of 3chi, the users will get the energy, and they won’t have to worry about the bad mood at all.

  • Contains the legal amount of THC:

When it comes to THC, this substance can’t be in all the products in more than 0.3% of the whole product. The amount of THC can determine the legality of the product, too, because the government doesn’t allow this to happen at all.

These are the main advantages of buying this product and the things that people consider as the cons of this brand are as follows,

  • It is only available on online websites.
  • The vape carts of this brand are the ones that we can only use for one time.
  • Many people don’t feel the effect of CBN too.

The cons are not too much, and if we focus on the pros only, the brand is overall the greater one in providing the value we need.

Different products that this brand can offer!

When it comes to CBD or cannabis, there are many different types of products available in the market. The variety of the products is the main reason many people can get the type of use they want and aspire to get. With the help of such a variety, people can get what is best for them.

So see the following points to get to know the different variety of products that 3chi can provide,

  • Vapes:

Even though this is the main product that we can get from this specific brand. The vape cartridge of Delta 8 is what we want, and with the help of this, we can get it easily online.

  • Edibles:

Edibles hold a lot of fame in the variety of CBD products. With this, we will be able to get the healthy features of cannabis by just eating the edibles like fruit gummies.

  • Concentrates:

There are different products, and though concentrates are the ones that can help the buyer know what type of potency they are looking for.

  • Tinctures and oil:

We can get a different variety of tinctures and CBD oil from this brand to get the purest form.

At last, this brand can give the best services and just because it is only available on the online websites, we can be sure of the quality we are getting. The pricing is the best one, and that is how we get the value we look for.

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Best Workout Routine To Build My Chest

As you go about your muscle building program, are you asking yourself, ‘ what is the best workout routine to build my chest?’

If so, you’re like many others. Because the chest muscle is one area that most people do want to work on developing in the body since it really shows off that you know what you’re doing in the gym and have a body that commands attention, it’s not surprising that most people do dedicate a lot of time and effort to this in their workout plan.

But sadly, unless you know the proper way to go about training the chest, often you will not get the results that you were hoping to obtain.

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So, what is the best workout routine to build your chest? Let’s have a look at what you should consider.

Always Begin With Compound Exercises

The very first thing to know about doing a workout routine to build your chest is that it’s going to be extremely important that you’re performing your compound exercises first. This includes the main movements of bench press, incline bench press, or decline bench press.

Since these are the exercises that will typically have you lifting the highest amount of weight, by doing them right from the start of the session, you can ensure that you are able to put in a max effort to make them as productive as possible.

If you’re already fatigued by the time you come to them, you’re going to be hard pressed to see good results. Especially if one of your goals is maximum strength development, this will become even more important in the long run.

This is an example of one of my chest program:

1- Incline Barbell Press – 5 sets X 15-12-10-10-8

2- Flat Bench Dumbbell Press – 3 sets X 12

3- Incline Dumbbell Fly 3 sets 8-12

4- Cable Crossover 2 sets X 15

Consider Drop Sets To Boost Intensity

Second, the next thing that you should consider doing is adding drop sets when you need to increase the intensity. When you first start out performing those straight sets of your movements may be enough to spark some growth and notice positive changes taking place, but as you progress along, it’s likely that this will no longer do the trick.

To help overcome this, implement a drop set. By bringing about this higher level of fatigue in the muscle tissue, you’ll quickly push past the strength plateau and then when you do go back to regular sets, you’ll be able to lift more weight.

Also note though that with chest especially, if you are going to be doing drop sets you’ll want to have a spotter nearby since the chances of failure are that much higher and you won’t want to be dropping the barbell on your body.

When Plateau Hits, Use The Prefatigue Principle

Another way to combat a plateau and work the chest muscle to a larger extent is to use the pre-fatigue principle.

While earlier we mentioned that you always want to start with your compound exercises, this is the exception to the rule. Using the pre-fatigue principle you will begin with a more isolated movement to first tire out the muscles that help the chest (the shoulders and the triceps), and then move into that chest pressing exercise.

By doing this you’re going to force the chest muscles to work harder to lift up that weight, thus take their strength gains to a whole new level.

You shouldn’t use this principle all the time with your workouts as that may be a bit much to handle, but by including it in whenever you feel you need a quick boost you can instantly get yourself back on track to progress.

Be Sure To Get Adequate Rest

Finally, the last component of the best workout routine to build your chest is to make sure adequate rest is taken but that you are still working out with the frequency that’s necessary to see size and strength gains.

One mistake that some people make is only working their chest once per week as part of a body part split routine.

While you may think it’s great to go in there and spend a good hour just on chest exercise, this really will be overkill. You’ll reach a point of fatigue in that workout session where the exercises done afterwards really aren’t bringing all that many more benefits and you would have been better just to get out of the gym and recover.

Plus, if you’re doing this type of set-up you’re only hitting the chest muscle that one time each week and that is also problematic for results. You ideally need to be working the chest muscle at least twice per week, three times being even better, so this would call for an upper/lower split program or a full body workout set-up.

If you do this that will still ensure you have plenty of time off to rest and will allow you to hit the chest muscle more often, thus producing better results.

So keep these tips in mind as you go about designing the best workout routine to build your chest. If you do, you will be very happy with the results you obtain.

Do you know which exercises you should doing for a Flat Stomach?

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HGH Supplements Help You Look and Feel Younger

The pituitary gland produces human growth hormone (HGH), which is an essential hormone. Growth hormone (GH) is a hormone that regulates growth, body structure, cell repair, and metabolism. HGH also helps you heal from injury and disease by increasing muscle development, stamina, and exercise efficiency. When it comes to weight loss, injury rehabilitation, and physical fitness, optimal levels are particularly significant. Surprisingly, the foods you eat and how you live can have a big impact on your HGH levels.

Fasting causes a significant rise in HGH levels, according to studies. HGH levels increased by over 300 percent three days after a fast, according to one report. They had risen by 1,250 percent after a week of fasting. Other studies have found similar results, with HGH levels doubling or tripling after just 2–3 days of fasting. Continuous fasting, on the other hand, is not long-term sustainable. Intermittent fasting is a more common dietary strategy that restricts eating to short periods of time. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fast is a popular strategy. Another choice is to consume only 500–600 calories twice a week. In two ways, intermittent fasting will aid in the optimization of HGH levels. For starters, it can assist you in losing body fat, which has a direct impact on HGH development.

HGH is produced in large amounts by your body, particularly at night. Since most meals cause insulin levels to increase, some experts advise avoiding food before bedtime. A high-carb or high-protein meal, in particular, can spike your insulin and block some of the HGH released at night. Keep in mind that there isn’t enough evidence on this hypothesis.

Lower HGH levels are linked to a rise in insulin. Refined carbs and sugar are the foods that raise insulin levels the most, so cutting back on them can help you achieve optimal growth hormone levels. Healthy people had 3–4 times higher HGH levels than diabetics, as well as reduced carb tolerance and insulin control, according to one study. In the long run, however, the occasional sweet treat will have little effect on your HGH levels. Look for a well-balanced diet, as your diet has a significant impact on your health, hormones, and body composition.

When taken alone, best HGH supplements can help to increase HGH levels. Despite the fact that most people use amino acids like arginine in conjunction with exercise, some studies have shown that HGH levels do not increase. However, studies show that taking arginine on its own, without any activity, greatly boosts levels of this hormone.

Fasting causes a significant rise in HGH levels, according to studies. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fast is a popular strategy. Another choice is to consume only 500–600 calories twice a week. In two ways, intermittent fasting will aid in the optimization of HGH levels.

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Body Building Step Wise Guide For Beginners To Get Success

“Body building” reverberates such a large number of things without a moment’s delay; it implies an extraordinary looking body and more advantageous way of life with great exercise regimen with weight preparing. Building an awesome body and working towards it is no simple errand, henceforth a man must be completely restrained to accomplish their point towards lifting weights. It’s exceptionally essential that a man realizes what way he is moving towards before he begins lifting weights. It might be diversion for a few, yet today with quick paced lives and attention to remaining more advantageous, it has turned into a kind of way of life. A man who is customary in his activity calendars will never confront any major physical obstacles yet everything ought to be adjusted well. You require not be absolutely depleted by the day’s end while completing your day away from work.

A decent exercise is the one that abandons you looking fresher and totally revived. Defining suitable objectives while beginning off, gives one correct major about what his necessities are and what are the means towards working for it.

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  • Defining Goals

One of the essential strides previously beginning is to have an extraordinary arrangement set up, defining objectives will enable you to accomplish what you need to accomplish – isn’t it a quite straightforward! The objectives ought to be reasonable and ought not furnish one with every single great picture. To accomplish objectives, one needs to truly be predictable and taught and drudge hard to get what one needs. Objectives could be any transient, mid or long haul yet they must be seriously and what is achievable.

  • Getting questions clear

The most ideal method for furnishing yourself with learning is to make inquiries. Truly, the general population, that you see where they are today is on the grounds that they have buckled down towards it. They are simply the ones who cleared numerous controlling questions with respect to simply anything identifying with exercises. Exercise information is very achievable just when once you are prepared to jump into it.

  • Perusing

Most individuals cherish perusing so it’s normal for them to be ravenous for more learning with regards to their exercises. On the off chance that you are not a peruser, it is best to begin perusing at any rate for the ones that interests you. A considerable measure of sites and magazines are accessible for the stream you cherish; you get a great deal of preparing and eating routine based information through these important assets.

  • Keeping the Track records

Journalize each exercise you do, including the eating regimen and the weight. Consistent exercises with eating regimen and supplementation will indicate change in brings about couple of long stretches of time. The vast majority wouldn’t recollect what they ate three days back, henceforth journaling it would help you to keep track what goes in your gut.

  • Equalization your exercises and Rest

Once you begin doing works out, it is vital to stay enduring and furthermore not pressure excessively. You are not going to get the body you need in a month. Keep an outline and adjust your exercises, one day weight preparing and another cardio, each substitute day ought to be devoted to one a player in the body for the exercises. It will enable you to get comes about quicker; one day of the week ought to be a rest day.

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