Blog – Health and Fitness Zone

Learn About Top 5 Types Of yoga

There are several different types of yoga. Most people just think of yoga as being one standard set of poses, but it’s not quite that simple.Western yoga is generally just defined as “yoga”. There aren’t usually any types mentioned. Western yoga often uses a mixture of different yoga types, and different instructors may even come up with their own poses or mix their own unique blends.There are in fact six types of yoga traditionally practiced, plus a new type, Bikram yoga, that has been rapidly gaining in popularity recently

Hatha Yoga

The teachings of hatha yoga are the type most commonly practiced in the Western hemisphere. The word hatha comes from the Sanskrit term ha (meaning sun).

There are two important principles that hatha yoga is based on:

Meditation – You will find at least one posture that is especially comfortable to you and that you can sustain for long period of time while you meditate. As you advance, you’ll ideally learn several postures that you are comfortable with. Many people find the lotus position especially helpful for meditation.
Improving Energy Within The Body – This is all about improving the flow of energy throughout your body so improve your overall health.

Raja Yoga

Raja yoga is very similar to hatha yoga. Raja is considered a bit more difficult than other forms of yoga, because it requires more discipline and control than other forms.Raja yoga focuses on concentration, meditation, and discipline of the mind and body.

There are eight limbs of raja yoga:

Moral discipline
Self restraint
Concentration
Meditation
Breath control
Posture
Sensory inhibition
Ecstasy (not the drug!)

Karma Yoga

The word karma means “action”. Karma is generally thought of as the unseen force in the world that causes good things to happen to good people and bad things to pay back those who have done wrong.Karma yoga means selfless action. To perform karma yoga, you are supposed to surrender yourself completely to serve the greater good – the good of man and humanity.

The founder of karma yoga is Bhagavad Vita. This version is heavily rooted in Hinduism. Although you don’t have to practice Hinduism to practice karma yoga, you should potentially familiarize yourself with the teachings of Hinduism in order to fully understand and appreciate karma yoga.

Tantra Yoga

Tantra yoga is perhaps the type of yoga people are most curious about. It’s not about sex exclusively, but that is a part of it. It is about reaching enlightenment and transcending the self through several rituals.Sex is indeed one of those rituals, but it is not the only one by any means. Some tantric practitioners even recommend a life of celibacy.

Tantra means “expansion”. The aim of tantra yoga is to expand your mind so that you can reach all levels of consciousness. It uses rituals to bring out the male and female aspects of an individual in order to awake the true spirit within.

Bikram Yoga

Bikram yoga is a relatively new form of yoga. It is not included in the six traditional forms of yoga, but it is becoming so popular it deserves a very special mention.Bikram yoga was developed by Bikram Choudhury. It takes place in a room that is at 105°F with a humidity of about 40%. There are 26 postures and two types of breathing exercises.

Bikram yoga is more about detoxifying the body rather than reaching some sort of spiritual enlightenment. By forcing the body to sweat profusely, toxins are eliminated through the skin.Additionally, the extra warmth makes the body more flexible, which helps prevent injury, relieves stress, and helps aid in deeper stretching.

How to loss weight 10 Pounds Naturally

There was a time in this world when the need to lose weight was completely unheard of. People ate well, but they worked well too. They woke up early in the morning and then engaged in a whole day’s work. This work was mostly physical labor. People worked in fields digging, sowing, and harvesting. They tilled the soil, rode horses, worked on farms and ranches. The result was they could afford to eat almost anything they wanted in whatever quantities they wanted.

But that was ages ago, and lifestyles have changed. Most of us have sedentary jobs that demand little or no exercise at all. As a result, weight gain has become a major concern for almost every city dweller.
It’s not about the hourglass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows those extra pounds spell illness. Follow the tips in this publication and watch those extra pounds melt away.

Tips # 1 Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.

Tips # 2 Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you’ll feel full faster.

Tips # 3 Include foods that contain more water, like tomatoes and watermelons. They contain 90 – 95 % water, so feast on them as much as you like. They fill you up without adding pounds.

Tips # 4 Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins.

Tips # 5 If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.

Tips # 6 If you consume more calories than you should one day, add a bit of extra physical activity to your routine for the following day.

Tips # 7 Stay away from fried foods. The oil used for frying penetrates into the food and adds unwanted calories.

Tips # 8 Do not skip meals. The worst thing you can do while watching your weight is skipping a meal. It has just the opposite effect of what you want. You need to have at least three regular meals every day.

Tips # 9 Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are removing nearly half the vitamins.

Tips # 10 One egg a day. It’s best if you reduce your egg intake to three a week. If you’re in the habit of eating eggs every day, limit your eggs to one a day maximum.

Tips # 11 Try and adopt a vegetarian style diet. A vegetarian diet is healthy, but research has shown it often is missing vital minerals that come from eating meat. If you try a vegetarian diet, allow yourself to eat meat on the weekends.

Tips # 12 Choose white meat rather than red. White meat, which includes fish and fowl, is healthier than red meat.

Tips # 13 High Fiber multigrain bread are better than white bread. Multigrain breads allow you to increase your fiber and protein intake.

Tips # 14 Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.

Tips # 15 Limit your sugar intake. Use sugar substitutes to sweeten your food. They are just as sweetening, but not fattening.

Top 5 Quick bodybuilding tips for newbie

Go One Rep Short Of Failure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Make Your Warm-Up Set Heavier

Here’s a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn’t be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would’ve otherwise, and you might try to go heavier next week.

USE HEAVYWEIGHTS FOR LOW REPS

For Arnold, choosing the right load was just as important as selecting the right exercise. After all, 8 reps of squats with 365 pounds taken to failure elicits a far better muscle-building stimulus than a set of 95 pounds for 40 reps.”Start with a few warm-ups [not taken to muscle failure] and pyramid the weight up from one set to the next, decreasing the reps and going to failure,” Arnold wrote. “Usually, I’ll have someone stand by to give me just a little bit of help past a sticking point or cheat the weight up just a little [once I’ve reached muscle failure].”

Arnold wasn’t just concerned with feeling the weight; he wanted to make sure the load induced muscle failure at a target range: “I make a point of never doing fewer than six repetitions per set with most movements,” he notes,” and nothing higher than 12. The rule applies to most body parts, including calves.” Make sure to choose the right weight to fail within that rep range.

PRIORITIZE ACCORDINGLY

Planning your program carefully will ensure maximum results without pushing you to the point of overtraining. As you structure your training program, note the difference between primary muscle groups and secondary muscle groups.”Primary muscle groups are your bigger muscles [like legs and chest] that don’t need to be trained more than once a week unless you’re trying to bring them up,” says Hobbs. “Secondary muscle groups like your biceps, triceps, traps, calves, and abs can be trained twice per week and still recover fully.”

If you’re really trying to build big arms or carve killer abs, train those muscle groups twice per week. For example, you might train biceps with back on Monday, triceps with chest on Tuesday, and then train both biceps and triceps together on Friday.

Fuel Your Body Right Before And After The Workout

The fourth tip to follow with your bodybuilding workout program is to make sure you’re fueling your body properly both before and after the workout.Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.If there is one time you can’t be uncertain about your nutrition, it’s at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you’re still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% ‘on’.

Top 10 Fat Burning Foods For Weight Loss

Bone Broth

Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat. Thanks to the abundance of amino acids bone broth contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body. While our ancestors ate bone broth regularly, since they wasted no part of an animal’s body, it’s no longer as common in our daily diet. But you can reap the benefits of this ancient elixir. Try making my favorite Beef Bone Broth Recipe to add this nutrient-rich, fat-burning food into your diet.

Green tea

Green tea compounds in the tea-house favourite called catechins help speed up your metabolism. They do this by reducing your levels of the enzyme catechol-O-methyltranferase, which degrades the fat-burning hormone norepinephrine. Too much science? Don’t worry about it: just try to get two or three cups a day.

Chicken

If you’re trying to lose weight, chicken is a readily available, powerful fat-burning food. Just three ounces of chicken — about the size of a deck of cards — provides about 37 percent of your body’s daily value for protein. This nutrient helps keep our bodies energized, our muscles looking sculpted and our bellies feeling satiated. Opt for quality, locally grown or organic chicken whenever possible.

Eggs

Eggs are full of healthy proteins that the body expends a lot of energy trying to process. They’re also packed full of healthy cholesterol and actively reduce the level of bad cholesterol in your blood.

Dark Chocolate

If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthypolyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.

Coconut oil

Coconut oil should take pride of place in your cupboard because it’s high in medium-chain triglycerides, chemical compounds that encourage the body to burn fat for energy. Cook with it, or put a spoonful in coffee instead of grabbing breakfast on the go.

Ghee

Ghee, a clarified butter originally made popular in India, is a surprising fat-burning food. Because of its high smoke point, ghee retains its phytonutrients during cooking. As a bonus, it’s also appropriate for lactose- and casein-sensitive individuals. And, thanks to the medium-chain fatty acids it contains, ghee can actually help your body burn other fats.

Matcha Green Tea

Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts like burst training. I guarantee no energy drink sold at the store can match those benefits!

Black Beans

Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study at Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.

Strawberries

Strawberries are rich in polyphenols, helping improve blood sugar control and reduce fat storage and are also high in vitamin C, which helps clear the stress hormone cortisol after exercise to speed up recovery.

Treatments for lower Back Pain Relief at home

Regular Full-Body Exercise

Exercising regularly, including doing both cardio/aerobic exercises and strength training, can help reduce back pain by increasing flexibility, helping you maintain a healthy weight, reducing inflammation, improving posture and reducing muscular compensations/weakness. The top five exercises to strengthen your core to both prevent lower back pain and provide lower back pain relief are planks, cat and the cow, V-ups, swimmers, and rows.

Fish Oil

Fish oil, rich in omega-3 essential fatty acids, has been shown to reduce pain and inflammation associated with a range of health conditions.For example, a meta-analysis of 17 randomized, controlled trials found that omega-3 supplementation reduced joint pain and stiffness in patients with rheumatoid arthritis, inflammatory bowel disease and menstrual cramps. Research suggests that the omega-3 found in fish oil could also be an effective treatment for back pain.

A study published in Surgical Neurology investigated the use of fish oil for pain relief. Researchers followed 250 participants that had been evaluated by a neurosurgeon for neck or back pain. Most of the patients had been diagnosed with degenerative disc disease (DDD), and all of them were taking prescription non-steroidal anti-inflammatory drugs (NSAIDs) to control their pain.

Coconut Oil Massage

The miraculous coconut oil is another excellent home remedy for lower back pain. Coconut oil have complex nutrients and enzymes. The fatty acids and anti-inflammatory properties of coconut oil can reduce swelling and redness. It soothes the ligaments and reduce muscle strain.

Lauric acid, an active compound of coconut oil can help in preventing muscle cramps. It relieves the pain and soothes ligament connectivity. The nerves soothing ability of coconut oil is helpful treating backaches.

Epsom Salt Bath

Epsom salt is easy to find in general stores. It is very effective and works through your skin to sore muscle. It is accepted home remedy to ease stress and to relax body. Epsom salt helps with nerves relaxation hence proven to be effective home remedy for lower back pain.

Ayurveda suggests Epsom salt bath to relieves pain and muscle strains. It regulates better nerve functioning which provide fast pain relief. In open forums people suggest this because it helped them treat sore muscles.

Break out that bag of frozen peas (or an ice pack, if you want to get fancy) for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad. Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, an associate professor at Michigan State University College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves’ ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.

Cabbage Leaves

Cabbage leaves soaked with milk is an excellent home remedy for lower back pain. People who tried cabbage leaves paste on joint pain have experienced amazing results. Cabbage leaf has been used from centuries to cure lumbar pain.

The healing properties of cabbage leaves are effective in treating sprain and strains. It increases muscle fiber growth. Folk remedies suggest use of cabbage leaf for knee joint pain. It promotes ligament strengthening. Strong spine ligaments support better bone structure for upper body.

Taking it too easy is the enemy here, ancient advice regarding the benefits of bed rest to the contrary. Gentle stretches, walking, and periodically standing up at your desk can help stabilize your spine and prevent muscle imbalances. And despite how hard it is to imagine doing Downward-Facing Dog with a bad back, yoga can work in your favor, too. A 2013 review of studies found strong evidence it can help beat lower back pain. Any type works; one to consider is the restorative viniyoga style .

Yoga

Several aspects of yoga practice can reduce back pain. Holding certain yoga positions strengthens muscles in the back.Yoga stretches reduce muscle tension and promote flexibility in back muscles and joints. Yoga poses improve posture, align the body, and help to maintain the natural curvature of the spine.A randomized trial published in the Annals of Internal Medicine compared the effectiveness of yoga and usual care for back pain. Researchers recruited 313 volunteers who had visited a general medical practice with chronic or recurrent low back pain.

Participants were randomized into 2 groups. The intervention group was offered a 3-month program of weekly 75-minute yoga classes. The control group continued with usual care. All participants filled in a standard back pain and disability questionnaire at the beginning and end of the study. The yoga group had significantly greater improvements in back function at 3, 6, and 12 months compared to the usual care group.

Home Remedies for Joint Pain Relief

Ginger

Ginger has anti-inflammatory properties which can help in reducing inflammation caused by arthritis. You can mix ginger with black pepper then take the mixture and mix it with water. This mixture can be taken three times in a day. Ginger oil can also be applied to the affected area; this can help in reducing stiffness, inflammation and pain. You can also eat raw ginger, this helps in improving the circulation of blood resulting to pain alleviation. You can also have the raw ginger alongside with food.

Fish oil

Several studies have shown that fish oil supplements may help reduce morning stiffness with RA. Omega-3s curb inflammation and help protect against heart disease. That’s good for people with RA, who are more likely than other people to get heart disease. Fish oil appears to be safe when used appropriately. Don’t get more than 3 grams per day because of the risk of bleeding.

Capsaicin

Capsaicin is the substance that gives chili peppers their spicy heat. It works by depleting a neurotransmitter called Substance P. This protein transmits pain signals from nerve endings to the brain and helps to activate inflammation in the joints. Less Substance P results in less pain and inflammation.

Arthritis Research UK rated the effectiveness of 22 complementary medicines and found capsaicin the most effective for osteoarthritis, giving it a score of 5 out of 5. They also awarded it a green light for safety.

Turmeric

Turmeric contains curcumin which has anti-inflammatory properties which can reduce inflammation. It is quite effective in treating rheumatoid arthritis. You can take numeric juice or a glass of milk mixed with turmeric powder. Alternatively, you can take 500mg to 1000mg turmeric capsules three times per day before going to bed.

Epsom Salt

Magnesium is an essential mineral which helps the human body to perform a long list of important functions including the regeneration and healing of joint tissues and bones. While magnesium deficiencies are somewhat uncommon, it is almost impossible to get too much of it.

While you could take Magnesium supplements to help heal your painful joints, there is a much better and more relaxing way to up your body’s magnesium levels. Try taking an Epsom Salt bath. Magnesium absorbs much faster through the skin than it does in the gut. At the same time, the warm water should offer temporary relief from aches and pains as your joints and muscles warm up and become more flexible.

Borage Seed Oil

Borage is an herb native to the Mediterranean and used in a variety of European dishes. It also has a history of medicinal use.Borage seed oil is the richest source of gamma-linolenic acid (GLA), an essential fatty acid that helps to maintain the cell structure and function of joints and inhibits joint inflammation. A healthy young body can convert linolenic acid, found in many nuts, seeds and vegetable oils, to GLA. However, age, infection, disease and poor diet may interfere with this process.

Doctors at the University of Massachusetts Medical Center conducted a randomized controlled trial to assess the efficacy of GLA in treating rheumatoid arthritis. One group of 28 patients were given 2.8 g of GLA every day for six months. The 28 patients in the placebo group were given identical capsules containing sunflower oil.

Blackstrap Molasses

Just a tablespoon a day of Blackstrap Molasses may go a long way toward permanently healing painful joints. Full of essential minerals including calcium, potassium, and magnesium; a daily dose of Blackstrap Molasses can aid the body in regulating nerve functions, strengthening bones, and repairing connective tissues.

To prepare Blackstrap Molasses, Everydayroots suggests: “Heat 1 cup of fresh water until warm, but not hot. Stir in a tablespoon of blackstrap molasses and drink once daily. Do note that it can sometimes have a laxative effect.”

Learn Top 5 Weight Loss Myths

1. Cutting down tremendously on calories means that the pounds will drop off quicker.

This is not the case! If you consume too few calories you will actually send your body into a tailspin that can contribute to weight gain as opposed to weight loss. You will end up in a mode of starvation.If a message is sent to your brain that you do not have enough to eat and are starving, this will cause your metabolism to slow down a great deal. This does not facilitate weight loss at all.

According to weight loss experts, diets that are as low as 800 to 1,000 calories per day are dangerous, unhealthy and will lead to weight loss failure. If your body thinks it is suffering from a famine, then it immediately kicks into gear to protect you and will not make it easy to get rid of excess weight.

2. Being strict and depriving myself of foods is good.

If you choose a strict diet that severely limits the foods you eat, such as eliminating one or more food groups or mainly eating only one or two foods, this will bore you and you will lose interest in the diet before too long. The body likes variety and so do your taste buds. This is also unhealthy as your body needs a number of different vitamins, minerals and nutrients and it can only get these from a variety of food choices. Don’t limit yourself to the point of ridiculousness. This is not an effective means of losing weight and it will not work.

3. Say goodbye to all foods that are not deemed as healthy.

This myth is an extension of number two. If you stop eating EVERY unhealthy food that you enjoy, you will be able to shed pounds easier and quicker. This is untrue. You will still remain motivated and on track if you allow yourself to eat an unhealthy favorite food once in awhile.

Moderation is the key to losing weight and to keeping it off in the long term. If you enjoy pizza or a burger from McDonald’s then partake of these pleasures now and again and don’t allow yourself to feel guilty. You are less likely to fall off the horse so to speak or to binge if you give yourself permission to enjoy “fun foods” when the mood strikes.

4. Eating foods late at night is more likely to pack on the pounds.

This is a common myth that is believed by many. The truth is that if you consume more calories on a daily basis then your body requires, the excess will be stored as fat. The opposite is also the case — if you take in fewer calories than you burn then you will shed pounds. For this reason, the time of day you eat does not really matter so much as how much you eat and how much you burn off through physical activity.

According to health experts, you should never go to bed hungry, as this will prevent you from having a sound sleep. You are fasting while you sleep after all. That is what breakfast the following morning- break the fast- is all about. Eating something small and light, such as a few crackers and
some cheese can actually contribute to a more restful night’s sleep.

5. Eating between meals is a dieting no-no.

It is healthier to eat six or seven small meals and/or snacks throughout the course of a day than to eat three meals and nothing else. If you choose a small healthy snack between meals it can actually do you good. The snack will contribute to strong metabolism and it will keep your blood sugar at a stable level. Snacking between meals in a healthy manner also acts as a way to discourage you from overeating at your next meal.

To feel fuller for a lengthier span of time, choose fiber-rich foods such as bran muffins, oatmeal, whole-wheat toast, mixed raw vegetables and sourdough pretzels. If you are not getting enough fat in your diet this can mean your energy levels will be low. To pump it up higher, snack on nuts such as almonds which are an excellent source of protein. Another healthy snack idea is to combine two snacks together. For example, smear some peanut butter on an apple. Keep in mind that the skin of the apple contains the largest percentage of fiber. Graham crackers and yogurt make for a very healthy snack as well.

Speaking of yogurt, this is a good dairy choice for those who are not so crazy about drinking milk. Yogurt will make you feel full and energized. Look for a brand that contains probiotics such as L. acidophilus which is a live bacterial culture that is instrumental in the maintenance of a healthy
digestive tract.

Top 10 Exercise Tips Help You Make Fit

1. Losing weight.

If you want to lose weight, one of the best things that you can do is to exercise. However, in order for it to be effective, you have to properly determine your goals for it. On top of that, you should also set a timeframe in achieving them. For example, you can set your goal as losing 5 to 10 pounds in a period of 1 week.

2. Choosing the bench properly.

When you work out, there are certain routines that would require you to make use of a bench. Keep in mind that benches are not made equal. To test it out, press your thumb against it. If your thumb can feel the wood, then you have to find another one. This is because, it tells you that the bench is too hard for lifting, which can weaken your arm.

3.How to swim faster.

One of the best ways to increase your speed in swimming is to develop the flexibility of your ankles. This is because, your feet are like your flippers that can make you swim faster through the water. There are lots of simple exercise routines that you can go through for it. Perform them, so that you can swim faster than your friends soon.

4.Count backwards.

When it comes to counting your repetitions, it is a good idea to count backwards. This is because, when you do it this way, instead of thinking about how many you have already done, you can only think about what you have left. Thus, it makes working out easier for you as you approach the end part of the set.

5.Your workout progress.

If you have not been going through exercise routines for quite some time, then it is important to go with easier exercises first. In other words, don’t immediately perform intensive exercises, since it can get your muscles strained. Start with low intensity workout routines first, and go with the more challenging ones, when you have gained more experience in it.

6.Building bigger biceps.

When you workout, you may also want to build bigger biceps, which is why you want to perform arm curls. To become more effective on it, it is wise to bend your wrists when you perform the routine. By extending them backward slightly, you would actually be targeting your biceps more, and work it harder.

7. Focus on your goals.

When you exercise, you should remain focused on your goals, so that you won’t be wasting your time. Thus, if you want to improve your strength, then you should lift more weights. On the other hand, if you want to become faster, then you should focus on workouts that would bring out that result. By focusing on your goals, you can determine the right exercise routines for it.

8.Trick in bench pressing.

If you want to achieve better results with bench pressing, you can actually perform a trick for it. To do it, all you have to do is to try to look at your dominant hand without making your head turn for it. When you do this, you won’t feel that you are actually putting the same pressure to the other hand; and, because of that, you would be able to lift more weight.

9.Using a supplement.

You may have heard or read about people making use of supplements in conjunction with their workout programs. If you want to make use of one, you should know that there are a lot of different supplements that are available in the market today. Thus, you need to make sure that you properly select the product that you would be using, so that it can really help you attain your goals.

10. Measuring fitness.

When it comes to measuring fitness, your weight is not the only thing that you can monitor for it. Keep in mind that if you are also going through strength training, then chances are, your muscle growth can offset your fat loss. Thus, aside from checking out your weight, you can also consider your progress in working out. If you are able to increase the number of repetitions you can do for pushups and sit-ups, then that is also a good indication of fitness improvement.