Archive | Health and Wellness

A big reason we are dedicated to the pursuit of fitness is for improved health and wellness. Whether it is through insight on better workouts, diet and supplements, or the best equipment we have, we want to help improve your health. Our friendly and experienced professional staff knows a thing or two about improving health and wellness. Feel free to ask us any questions you might have!

Must Have Equipment for a Home Gym

 

If you want to burn fat and build muscle from the comfort of your own home, you must have these essential pieces of workout equipment to achieve just that.

Dumbbell TKO Solid Steel Urethane Dumbbells

Dumbbells are essential for any gym. There are a variety of exercises you can do with dumbbells to attack all the major muscles of your body. If you are on a budget and/or lacking space to store sets dumbbells, you can always purchase adjustable dumbbells. Adjustable dumbbells are great because you can add or remove weights from the same dumbbell.

Adjustable Bench Deluxe Adjustable Bench

Once you have your dumbbells, the next move to make is acquiring an adjustable bench. With an adjustable bench, you can use your dumbbells to do bench presses, triceps curls, shoulder presses, ab workouts and more. To get the full effect, make sure to get one that can be adjusted for incline and decline use.

Barbell 

Dumbbells are great, but if you want to lift a heavier load, buy a barbell. You can do just about every exercise with a barbell that you can do with a dumbbell, but with better balance.

Weight Plates Impact Resistant Rubber Olympic Weightlifting Plates

Weight plates are absolutely necessary if you are going to use a barbell or adjustable dumbbells. They usually are sold in sets that come in different sizes. You don’t necessarily need a barbell or dumbbell to use weight plates, there are a number of weight plate exercises that can get you in shape.

 

Pull-Up Bar 

One of the cheapest and most versatile pieces of equipment for a home gym is the pull-up bar. You can either buy the type that can be screwed onto a wall or fits into a doorway. You can do a variety of exercises with a pull-up bar; chin-ups, leg raises, windscreen wipers and more.

Top 5 Reasons Why New Year’s Resolutions Fail

New Year's Resolutions List

This New Year give yourself the gift of fitness and a healthier you!

New Year’s Resolutions are always trending at the start of a new year. Improved health is usually one of the primary categories these fall under. Better health resolutions can include losing weight, eating better, or dropping a bad habit. However, people typically have not been so good at keeping them, with over 80% failing. To succeed against such odds, it’s important to understand why New Year’s Resolutions fail in the first place.

1. Unclear goals

New Year’s Resolutions are often created rather vaguely. If a resolution is too basic such as losing weight, then it will likely fail with little way to measure progress. Framing a goal with defined markers of time and progress is a great first step in making a resolution. Losing 10 pounds in a month is a good example. It provides a goal that is measureable yet not unrealistic. A specific and attainable resolution makes it easier to focus your efforts.

2. Lack of strategy

It’s easy to fantasize when our goals are achieved, but it’s much harder to put a process in place to accomplish them. For losing 10 pounds in a month, strategies could include going to the gym 3 times a week, or limiting desserts to once a week. Again, a clear plan can guide how you make a resolution become reality.

3. Giving up too early

Failures will happen along the way. Too often however, people will use a setback as an excuse to give up entirely. Missing a day in your resolution’s timetable just calls for greater dedication. It’s okay if you don’t quite meet a certain goal your resolution calls for. Even if you didn’t quite lose 10 pounds in a month, it is worth celebrating those seven you did lose. Standards are meant to be bars to aim for, not restraints to prevent us from our goals.

4. No accountability

If you’re the only one holding yourself accountable, chances are you won’t get far on your resolutions. Instead, try including an accountability partner. A partner can call you out when you’re slacking, encourage when you’re struggling, or even tag along your workout and get reps in.

5. Lacking the means to meet New Year’s Resolutions

If your New Year’s Resolutions aren’t taking off due to lacking proper equipment, we can help with that! Our fitness equipment is durable and affordable. Whether it’s strength or cardio you’re after, we’ll have the right machine for your goals.

Local, walk-in clients and gyms are welcome to visit our brand new 10,000 square foot fitness equipment showroom within our 100,000 square foot warehouse. We have very competitive prices on the highest quality new and used fitness equipment. Or if you are not in the local Southern California area, call us at 1-714-957-2765 or fill out our contact form for more information.

How to Exercise in Hot Weather

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With summer approaching, the weather is warming up and many people are taking their workouts outdoors. Exercising outdoors can be a fun and rewarding experience but when the temperature starts to rise it is important to remember extra risks that come with it. We have compiled some tips that will help you safely work out in the warm weather.

  1. Dial back your workout when you’re starting out

Remember that you will not be able to perform as long or as intensely as you normally could indoors. Your body has to expend extra energy to cool down in the heat and is more prone to heat-stroke. When you’re first starting to work out in the sun, dial back your routine to be shorter and lower intensity. Like with any type of activity, you can slowly increase your workouts in order to acclimate to the higher temperatures.

  1. Dress appropriately

Gyms usually have air conditioning on, but it is different outdoors. It is essential to dress properly to deal with the heat. The keyword for clothing is light, both in fit and color. This will help keep your body cool by allowing better air circulation over your body as well as reflecting sunlight.  Dark colored clothing absorbs more sunlight, which will increase your body temperature and leave you more prone to heat related injuries.

  1. Keep hydrated

Proper hydration is one of the best ways to maximize the workout efficiency in the heat. Thirst is not a good indicator of when to drink, as the body is already getting dehydrated at that point. Drink water plentifully before the workout. Six to eight ounces of every 15 minutes as you exercise is a good baseline of how much to drink. The body also loses salt and minerals sweating, so a sports beverage can help in replenishing them. Don’t completely replace water for these however, as these have more calories and sugar. For short sessions water alone will be sufficient.  

  1. Protect yourself from the sun

Being out in the sun means you are more vulnerable to sunburn. Not only is it painful and damaging to the skin, it also weakens the body’s ability to cool itself and retain fluids.  In addition to light clothing, sunscreen of at least SPF 15, sunglasses with UV protection, and appropriate head wear will help reduce the risk of sunburn.

  1. Avoid the hottest parts of the day

Try to limit your workout to morning and early evening hours, when the sun is not at its peak. This will also help to keep the temperature of hard surfaces such as asphalt and concrete down.  

 

 

How to Keep Your Fitness New Year’s Resolution 2016

This probably the 500th “How to Keep Your New Year’s Resolution” post you’ve probably seen in the past week or so, so what makes this post different than the others? We’ve written a standard New Year’s Resolution blog post last year so we have decided to switch it up for 2016.

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  1. Use technology

Sometimes technology gets a bad rap, but for fitness it is a pretty great thing. There are so many apps that do so many different fitness related things so there’s surely something that will help you keep your resolution.

Daily Activity Apps:

There are apps that remind you to stand up every twenty minutes (Stand Up!, Twenty) which is great if you have an office job that requires you to sit nearly eight hours a day. If you’re just looking to make your overall life fitter, even outside of exercise, an app called Human allows you to pinpoint all the little activities you’re doing such as climbing stairs or taking casual strolls.

While not a daily activity app, we definitely have to mention Charity Miles as one of our favorite apps. You can earn money for your choice of charities for every mile that you run, with nothing out of your pocket. You’re getting fit while helping the world, not a bad incentive to get out there and run for a bit.

Workout Apps:

There is no shortage of apps out there that will help you during your workout. Those days of having to buy a workout video and doing the same routine time and time again are long gone. These apps right on your phone will help you get a quality workout in wherever you are and whenever you have time to spare.

The Johnson & Johnson 7 Minute Workout app is free and helps you get in a high intensity workout in only seven minutes. While a full workout is recommended at least 5 times a week, sometimes you’re pressed for time but that doesn’t mean you should give up working out entirely. This app’s interface is clean and gets to the point. There are videos which help guide you on how to do each move.

If you’re more focused on strength training and body-building, JEFIT is the app you’re looking for. It is essentially a giant database of strength training moves conveniently organized by the body part you want to target.

Fitness Tracking Apps:

Whether you’re working out at home or at the gym, you should definitely invest in some fitness tracking applications. Most modern cardio machines have built in fitness tracking into the console and the latest Precor and Life Fitness models allow you to connect your phone in order to store the data and keep log if it.  If you unfortunately cannot bring that data with you, there are a ton of great fitness tracking apps out there for free or for a very reasonable cost. A couple we like are the Fitbit app (even if you don’t have the devices, they’re still great for tracking) Cyclemeter (despite the name, it tracks more than just cycling statistics).

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  1. Don’t get injured

This one seems pretty obvious, but we can’t emphasize enough how much an injury can derail your new workout routine. This is especially a major concern if you haven’t exercised in a while and are just beginning a new fitness program.

Increasing your flexibility will help you avoid injuries when beginning to work out. You can try a few yoga poses and look for exercises that will improve flexibility. Doing a light warm-up (a quick jog, some jumping jacks) and then stretching after your muscles are warm will reduce injuries. If you’re utilizing free weights and dumbbells for the first time, it is absolutely vital to research proper form for the exercise you’re doing. It may look vain, but check yourself out in the mirror to make sure that your posture and form are correct. It is also worth investing in a personal trainer for your first few outings for some guidance.

Also, just try to stay away from foreign activities and extreme sports that can hurt you. We know it looks fun, but maybe stay off the hoverboard right before you’re about to start a new workout routine.

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  1. Track your progress

Many people become “addicted” to working out once they start seeing progress. Progress isn’t necessarily just numbers on a scale, since muscle weighs more than fat. One of the most popular and fun ways to track progress is to take periodic pictures. There’s a reason those diet programs love showing before and after photos. Just remember that progress doesn’t happen instantly and it may take a couple of months to really start noticing.

At the end of the day, you’re in control of what you do. While we hope our tips help out, just remember that we believe in you and you can do it. Never give up on those resolutions!

5 Fun Fitness Ideas for Halloween

Love Halloween but don’t want to be shaped like a pumpkin? Maybe you don’t want to go as the Marshmallow Man again and are trying to fit into that skin-tight costume. No matter your Halloween fitness goals, it is a scary time for many exercisers everywhere due to the massive amounts of candy lurking around every corner. The average candy bar averages around 160 calories which takes about 12 minutes of intense running to burn off. We’re definitely not advocating avoiding all candy because that would take the spirit and fun out of Halloween. Instead we’ve compiled fun fitness tips that keep in the spirit of Halloween.

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  1. Chomp on some pumpkin

While pumpkin spice lattes are loaded with calories and sugar, pumpkin in its natural fruit form is actually quite nutritious and loaded with health benefits. Pumpkins are very low in calories with 100 g of pumpkin only having 26 calories. This makes it a great choice of sides if you’re trying to control your calorie intake. They are a fiber rich food which helps you feel full for longer on fewer calories. They also contain no saturated fats or cholesterol.

Pumpkins are also rich in a variety of vitamins, minerals and anti-oxidants. They are especially rich in Vitamin A which is vital in maintaining healthy skin and vision. You can also add pumpkin to your post-workout snack because of their high potassium content. Next time you’re shopping for pumpkins to carve, grab a couple of extra to add to your diet.

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  1. Visit the pumpkin patch

Instead of just buying your pumpkins at a grocery store, visit one of the numerous pumpkin patches that usually spring up around the Halloween season. You can take a gentle stroll and get a little cardio done. Try to find the heaviest pumpkins and do some squats with it. Be careful not to break any though since you’ll probably have to buy them. In fact, you should just buy a few large pumpkins, use them as fun Halloween themed medicine balls, then eat or carve them afterwards.

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  1. Watch horror movies (and lose weight?)

This may sound a bit ridiculous, but horror movies can actually help you burn calories. While it is not nearly as effective as actually getting on a treadmill and real exercise, if you’re going to take a break and indulge in a film, make it a scary one if you want to shed a few calories. According to researchers at the University of Westminster, watching 90 minutes of a horror film can burn approximately 113 calories, which is almost a small candy bar. The explanation behind this is that the adrenaline rush caused by the movie lowered appetite and burned calories. The increase in heart-rate also contributed to more calories being burned.

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  1. Choose a costume that you can’t quite fit…yet

Having concrete goals are absolutely essential to a successful fitness routine. A great Halloween related goal is to find a costume you like but can’t quite fit yet. Working out to fit your costume in time for Halloween not only gives you a concrete and attainable goal, it also sets a time limit which aids in adding motivation. Find a doable but challenging routine and try out your costume every week or so to track your progress.

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  1. Go on Halloween sightseeing strolls

Some people take holidays very seriously and house decorations are a treat for everyone. It is difficult to truly appreciate some of the elaborate Halloween decorations when you’re zooming through neighborhoods in your car. As October 31st looms, you can take a casual jog around festive blocks and enjoy the spooky decorations while getting a workout in too. This can also double as a scouting run because houses which are well decorated usually give out the highest quality candy. Take note of these houses for your actual trick-or-treating run to increase your full-size candy bar haul. For added fun, you can bring your child along and do practice trick-or-treating routes.

Bonus Tips

  1. Eat before trick or treating

Not only will eating before you trick or treat give you that extra energy to knock on more doors, it will also stave off the urge to munch on your recently acquired candy. When people are hungry they tend to go for unhealthier options, which is easily accessible when you have a bag full of sweets in front of you.

  1. Keep track of your sweets

Organizing and taking inventory of your Halloween candy is a fun way to see how much you and your family really hauled in. To turn this into a healthy tip, by itemizing your sweets, you can truly track how much you’ve eaten and avoid a binge.

We hope these tips help you find fun ways to stay fit or get in shape during the Halloween season. We hope you get creeped out by spooky costumes and scary movies instead of the scale this year.

7 ways to avoid fitness equipment related injuries

Recent reports of a hotel guest having his head stuck in some gym equipment in Fort Lauderdale Beach may have spurred fears of the dangers of fitness equipment. Fitness equipment and working out in general can be quite dangerous if exercisers are not informed about proper technique and safety guidelines.

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Here at Primo Fitness, we want people to be able to exercise and meet their fitness goals without fear of injuries. Not working out due to a fear of being hurt by fitness equipment is not a valid excuse. While the body is very versatile, there are certain ways to move which are much more biomechanically sound. We’ve compiled seven of our best tips to help you avoid injuries in the gym.

  1. Warm up

Cold muscles are tighter and less mobile, leaving them more prone to tearing and injuries. A warm-up is exactly what it sounds like, moving to raise your body temperature which increases blood flow to the muscles. Light cardio such as a jog, some bicycle riding or jumping jacks are a great way to warm- up and prevent injuries. Also remember to always do a warm-up before stretching.

  1. Stretch

Stretching should always come after a warm-up. Stretching helps to relax and elongate muscles which make them more effective for weight lifting. After warming up and stretching, muscles also become more pliable and injury-resistant. Stretching should also be done in between sets to shake out some of the lactic acid and increase circulation. Finally, stretching should be performed at the conclusion of your workout to prevent soreness.

  1. Have correct technique and proper form

Hands down the most common injuries in the gym come from weight training with poor form. Just by moving in general you are prone to pulling or tearing a muscle, but adding weights to the equation makes it much more likely if you don’t know what you’re doing. Before you even attempt a workout and some weightlifting, research online and watch some videos on how to properly perform it. Even if you are using an exercise machine, which are designed to help you perform the correct motion, read the instructions  that are usually on the machine or look up some videos on how to use it. By having correct form, not only will you avoid injuries, you will also benefit much more from the workout and reach your fitness goals more quickly.

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  1. Don’t try to lift too much weight

There’s a fine line between pushing yourself to the limit and overdoing it. Many injuries, especially on gym machines, are suffered because the user tried to lift too many weights. It’s always tempting to one-up where the person before you put the pin, but everyone is at a different fitness level and should only lift as much weight as they can without risking injury. If you can’t lift weights without jerking or being in control of it on its way down, then you should lower how much you’re lifting.

  1. Have a spotter

When you’re trying to discover your limits and find out how much weight is too much, it is absolutely essential to have a spotter. If you are using free weights instead of a fitness machine, a spotter is necessary for advanced squatting and bench pressing. During a good workout, you’re bound to miss a rep and that is when your spotter should spring into action to protect you from injuries. A competent and alert spotter can prevent disastrous injuries caused by weights falling on top of you.

  1. Don’t train too often

Training can be addictive. When you’re seeing results you’ll want to hit the gym hard every day to keep the momentum going. In order for your muscles to grow they must first heal. Training more than 5 days in a row can be detrimental and it is recommended that you take a day to rest and recover. When you train too hard and too often, your muscles are depleted. In this weakened state they are much more susceptible to injuries.

  1. Hydrate

Humans are around 60% water so of course hydration is the key to being healthy and injury free. You lose a ton of water through sweat by working out so you always need to stay hydrated before, during and after exercise. When you are dehydrated, you are unable to perform correctly and think clearly so you’re more prone to make mistakes and hurt yourself.

Even though fitness machines are designed for safety, they can still be dangerous without the proper knowledge and preparation. We hope these tips can help you reach your fitness goals without hurting yourself or getting stuck somewhere you don’t want to be.

 

 

Should you skip meals to lose weight?

Skipping meals may seem like an easy solution to losing weight since the concept is basically burn more calories than you’re taking in, but even missing one meal can do your body much more harm than good. To answer the question briefly, you should definitely not skip meals to lose weight. We’ve detailed some reasons on why this is a highly detrimental move.

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  1. It lowers your blood sugar

Lowering sugar? That may sound wonderful but low blood sugar means you’ll have no energy. Food is the fuel for your body and when you skip a meal your body runs out of gas. Your blood sugar begins to compromise within four to six hours of your last meal or snack, so sometimes three meals a day is not enough. Snacking does not have to be unhealthy and it is recommended in order to keep your body functioning properly. A prolonged dip in blood sugar level not only impacts your body physically but also lowers concentration levels and impairs memory.

  1. You will have no energy

If you’re planning to lose some weight, you probably have a great workout routine planned out. That will be all for nothing if you skip meals though since you won’t have the energy to even start exercising. Even if you do manage to start your exercise, you won’t have the energy to complete it with the necessary intensity for weight loss. Exercise is not only great for burning calories directly; it also creates lean muscles which are great at burning fat. The more you exercise, the more your metabolism improves allowing you to lose weight more easily.

  1. It slows down your metabolism

You’ll feel the impact on your body even if you only skip one meal. You will feel tired and unwell. If you go too long without eating, your body will think that you are in starvation mode and try to conserve energy by slowing down your metabolism. As you probably already know, slowing down metabolism will make it that much more difficult to lose weight. Your body will burn the calories you do eat less efficiently and the calories that aren’t burned are converted to fat. It does not take long to slow down your metabolism so steer clear from skipping any meals for any reason.

  1. You will become unpleasant

Have you heard of the term “hangry”? It is the combination of hungry and angry and it is a real thing. When you’re deprived of nutrients, your intellectual and emotional functions begin to change. Your perceptions will become blurry and you will get moody and irritable.

  1. You will be more prone to binge eating

Skipping meals will cause you to feel hungry. When you feel hungry you’ll want to eat. The hungrier you feel, the more you will want to eat. People are more prone to grabbing whatever they find instead of the healthier and more nutritious option which leads to unhealthy binge eating. You will also tend to eat more because it takes around 20 minutes after eating to feel full.

What should you do?

For starters, don’t even think of skipping meals. Eating smaller and healthier meals throughout the day will also benefit you greatly. Look for foods that are rich in nutrients and high in lean protein. Eating snacks will also help stave off cravings and the likelihood of you eating bigger meals. Getting fit isn’t too complicated. Eat well, eat often and work out to your heart’s content!

 

 

How to get a beach body in 21 days in 3 steps

We know the term “beach body” is entirely arbitrary and everyone has their own definition on how much definition it takes to be defined as a beach body. Whether you just want to lose a little bit of the jiggle or get a toned six-pack, we’ll show you the steps that can propel your forward on your quest for the summer body you desire. It takes 21 days, approximately, to form a habit. So if you follow your routine and steps we’ve outlined, you’ll develop great new habits and an overall healthier lifestyle. It’s not going to be an easy path, but with proper motivation and information it is entirely possible.

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  1. Set your goal

Here’s the deal:

Just because we can’t put a definition on beach body doesn’t mean you shouldn’t. If you want to strive for your beach body, you have to not only imagine it in your head, but make it a tangible goal with numbers attached.

Want to be toner? Lose fat. What to get washboard abs or a six-pack? Lose fat. No matter your goal and where your fitness level is, we’re almost entirely sure that your goal will involve losing fat. Contrary to popular belief, measuring your weight isn’t a great indicator of fat loss. While you burn fat, you can also be gaining muscle, which weighs more than fat. So even if the scales say you’ve gained weight you may be making progress toward your goal.

A great way to measure progress is to measure your body fat by using body fat measuring calipers. The higher your body fat percentage, the easier it is to lower it initially. For example, if you are at 25% body fat, you can safely lower your percentage by around 2% every two weeks if you are extremely dedicated.

After the 21 days:

The best way to see if you met your goal is to look in the mirror and see if you’re happy with your body. If not, keep going. If you are, keep going to maintain it. Even when you’ve met one goal, you should set another. Complacency leads to relapse. Use it or lose it, basically.

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  1. Make a routine and follow it

To be successful, you’ll have to literally eat, sleep and breathe fitness. The two main components to transforming your body are your diet and workout routine. A synergy between the two will be optimal and allow you to reach your goals much more quickly.

Diet:

You’ve probably always heard people tell you to “eat clean” but what exactly does that mean? I guess it’s time for a mini-list then

  1. Avoid processed food – this is usually the food you can buy in the grocery stores with the colorful fancy packaging. If there’s a long list of ingredients that you can’t pronounce in it, you should steer clear. Most fast food is also considered processed food and contains an overdose of bad fats and sodium.
  2. Cut down on the saturated fat – we mentioned bad fats and saturated fats are exactly that. Saturated fats are generally found in red meats, butter, cheese, etc. You want to ditch these for quality healthy fat that raise your good HDL cholesterol. You can find these in olive oil, nuts and avocados.
  3. Basically anything on this list of healthy bodybuilding food is good.
  4. While we’re on the topic of good food, here’s a list of food that you should eat before and after working out.
  5. Finally, we know it might be rough, but you have to lay off the booze. It’s empty calories and also dehydrates you. A glass of wine a day is fine but you should avoid those blackout nights if you want to get your beach body in a timely manner.

While it is great to eat clean and healthy foods, you don’t have to eliminate everything you love from your diet. The key is moderation, but don’t reward yourself after ever workout with a donut or sweets. If you completely abstain from the foods you love you’re likely to binge so do allow yourself to eat what you like occasionally.

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Working Out:

We can’t give you a be-all end-all workout that’ll launch you to the body you want. Everybody and every body is different so we can’t just give you a one routine fits all workout plan. We highly recommended that you find a certified trainer to help tailor a workout. If you don’t want to go the trainer route, we do have some general tips.

  1. Fat burning – While it does and probably will lead to weight loss, fat reduction is probably a better term and what you should be aiming for. Cardio machines such as treadmills and elliptical are good for pure fat burning purposes.
  2. Burn and tone – They may not burn as quickly or be as fun as a treadmill or elliptical, stepmills and rowers are monsters in term of both fat burning and strengthening. The stepmill will help tone your legs while the rowing machine will build some definition in your arms, core (including abs) and legs.
  3. Build some strength – Cardio is a vital aspect to getting the body you want, but it definitely can’t be done as well without some strength training. Using free weights to train functional muscles will not only help with definition, it’ll make your everyday life that much easier. If you want to specifically isolate certain body parts, weight machines will be your best bet.

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3.    Believe in yourself

Yes, we went there. Outside of all the dieting and working out, you have to remember what you’re doing this for. Find your motivation, remember your motivation and allow it to help you push through the rough times. If this were easy, everybody would be doing it. It’s not going to be a cakewalk (especially since you can’t have cake) but the rewards will be more than worth it. You’ll be able to proudly look in the mirror and visibly see the results of your labor. You’ll also live longer which is also a nice little perk.

Whatever your perfect beach body looks like, just know that it is humanly possible to reach your goal. We hope that these tips and guidance can help you on your way to frolic in the water and build castles confidently.

How long does it take to lose weight?

Everyone loves quick results, especially when starting a new exercise routine. Instant gratification is always great but not all the benefits of working out are realized immediately. While exercise does offer the immediate effect of the feel-good endorphin release, most people on their fitness journeys are striving for something a little more concrete and noticeable. Many aim for noticeable results such as fat loss, a smaller waist, a more firm behind, increased stamina, muscle gain, toning, etc.

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There are a wide variety of factors that affect how quickly you see results including how fit you currently are, what exercises you’re doing, what intensity you’re doing them at, your age, your genetics and metabolism, gender and much more. These guidelines that we are laying out are just general results and if you are not seeing change as quickly, do not worry. If you are exercising at the proper intensity and frequency and eating correctly, there is no doubt that you will eventually see results.

When will I start to lose weight?

Before you start to understand how your exercise routine is affecting your weight, keep in mind that your weight fluctuates day to day and even during the day. Most of it is water weight which can be lost and gained quite quickly. The best way to combat this is to weigh yourself weekly rather than daily. Also keep conditions during weighing consistent. Experts recommend that you weigh yourself naked in the morning before you eat anything.

With that being said, you can start to see weight loss in around a week, assuming that you are combining a workout routine with a proper diet (quality food without starving yourself). Many people can lose an average of two pounds a week, starting from the first week of their routine. The more you weigh, the more pounds you will tend to lose at the beginning of your routine. The first week will generally exhibit a higher amount of weight loss because of the loss of water weight, so do not be discouraged if you lose less weight in subsequent weeks. Allow yourself at least three weeks to see results before you consider changing your routine.

When will I start to firm up?

Losing weight and firming/toning are not separate processes. Part of the process of toning occurs when you lower your body fat percentage, which happens along with weight loss. To increase the rate of toning though, you should definitely consider adding weight training along with your cardiovascular work. Weight training will build muscle which is more efficient in burning fat and will accelerate your entire fitness process.

While you can’t spot target places to lose weight, you can target areas to tone. Doing exercises that cause you to contract muscles in the targeted areas is what will tighten those areas and create definition. For example, have you noticed that your arms feel tighter and firmer immediately after doing push-ups? The muscles contract in order to make work easier. You can expect to see permanent muscle definition in approximately three weeks. Beware though, if you stop your routine and regular workout, your muscle definition will fade and you will have to repeat the process.

For many people starting their fitness journey, these are the two main questions that are asked. Losing weight and becoming fit are not short-term projects, but rather a change in lifestyle. Starting off is difficult and maintenance is definitely required but a longer and healthier life is more than worth it. Although we have given some general time frames on when to expect results, every body is different so do not panic if your results don’t line up with what we’ve written. Keep pushing and the hard work will pay off.

How to Train for a Marathon

The weather warming up and the skies getting clearer is a tell-tale sign that marathon season is beginning to ramp up. Just because thousands of people are participating in marathons every year doesn’t mean that they’re easily finished. Even for trained runners, marathons push bodies to the absolute limits and more. In order to prepare yourself both physically and mentally, we’ve prepared a few tips and pointers that you should keep in mind.

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  1. Find your motivation

When you’re on your last legs and feel like you’ve hit the wall, your motivation for taking on this marathon is what will push you to the finish line. There are dozens of reasons why people partake in marathons. Some do it because they want to take it as a personal challenge to test their limits and gauge their fitness capacities. Many also run for a great cause, such as raising money for charity or trying to inspire others. There’s also the ever popular option of doing it to lose weight, which is very effective because you’ll shed a large amount of weight during the entire training process and the marathon itself. Whatever your motivation is, make sure that it’s solid because it is absolutely vital in pushing you toward your goal.

  1. Find your starting limits

Whether you’re an experienced runner or a novice to the art of moving your feet quickly, you have to establish a baseline and see how much you can run at your current state. There are many fitness trackers that can measure distance or you can go to your local track and run until you can run no more. Once you’ve seen what you can do, formulate a plan on how to gradually build up to the 26.2 miles, emphasis on gradually.

  1. Create a training schedule

If you are not an experienced runner, it is recommended that you train at least a year in advance before a marathon. To be successful, you have to consistently run at least 20-30 miles a week comfortably before you should consider committing to a training program for a marathon run. Also if you’re not an experienced runner, you should strongly consider training for and running a few shorter races such as a 5K, 10K or a half marathon.

The key is to not get too anxious and start adding mileage too soon. Gradual progression makes you feel like you’re not even running that much more each time. It also reduces the risk of overtraining and injuries which can be major setbacks and harmful to the progress you’ve already made. You should be able to run at least 40 miles a week for a little over a month before you are in prime marathon shape.

Scheduling:

You need to build your weekly base mileage over time, but you also need adequate rest. It is a delicate balance but a good rule of thumb is that you should only be running three to five times a week in order to allow enough time for recovery.

Between your regular runs, plan for one long distance run every 7-10 days that gradually increase by a mile or two every week. After every third week or so, scale back the long run by a few miles in order to let your body adequately recover. Your long runs should be done at a slower comfortable pace in order to build confidence and let your body adjust.

Additional Cardio Training:

Although long distance runs are great, you can further increase your capabilities by mixing in other cardio exercises. Many treadmills offer interval training options that will increase your stamina and train your body to take in oxygen more efficiently. You can also do interval running yourself by mixing in sprints with jogging.

  1. Prepare for race day

The couple of weeks before your marathon you should begin to taper down your training regime. Let your body fully recover and be in prime shape for the upcoming marathon. Although there are hydration stations all along your marathon route, many runners opt to take their own water. It can get tiring running with a bottle in your hand so we suggest a hydration belt. Make sure to train with this belt on in order to get used to the feeling.

Along with liquids, you will also need other substances for nutrition during the race itself. Carbohydrates are the key to refueling and different manufacturers create gels or energy bars that can be easily consumed and digested during a race.

You should have fined tuned your strategies during the lengthy training process so don’t do anything drastically different on the day of the race. Put Vaseline on spots prone to chafing, eat a high carbohydrate breakfast a few hours before, dress appropriately and believe in yourself.

3 Ways to keep up the Intensity During a Workout

So you’ve dragged yourself all the way to the gym, which is great, but it’s only half the battle. In order to reach your fitness goals, going through the motions will not be enough. Exercising with intensity will not only help you reach your goals much more quickly, it will improve your overall health and fitness by a large margin. After reaching exhaustion, being able to push through for a few more reps can make your workout that much more satisfying. Not only that, it is absolutely vital to keep your focus and intensity up during your regular reps to reap the full benefits of your workout. Here are some tips on how to keep focused and intense throughout the duration of your workout.

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  1. Listen to some intense tunes

Listening to music provides many great benefits when working out. The primary effect is that music offers a distraction, but not the harmful kind. Music distracts the user from their physical exertion and pain. Music also improves performance, especially if it’s faster music in the 120-140 beats per minute range. If you’re looking for increased performance, be sure to strap on your earphones and pump your playlist with some quality music.

  1. Have a predetermined number of reps and sets

Many people like to come to the gym and work themselves to exhaustion, which is fine and you will get results working that way. Once you’ve started to get a good idea of how many reps and sets it takes to get you to exhaustion, create a set plan on how many sets you have to do and add more sets after that. Having a set number that you have to reach will help push you to your limits and motivate you to surpass them. It is also good to keep track so you can gauge your improvement.

  1. Hire a trainer (or bring a motivational friend)

This goes along with the principle of accountability. People are definitely more inclined to work harder if there is actually someone there watching them and making sure that they’re working hard. A person trainer will also have a predetermined routine for you so the investment is definitely worth it. A friend can also do a great job at motivation, but you have to be careful that you don’t get too chatty and ignore your routine.

Even though it is important to keep up the intensity and train until exhaustion, there is a point where you can overtrain and harm yourself. If you feel pain and not soreness, stop immediately and check with your physician. Hopefully these tips help you reach your fitness goals in no time!

Should you exercise in the cold?

Winter is slowly yet surely rolling in and dropping temperatures all across the United States. While it is tempting to bundle up and stay indoors with a nice cup of hot cocoa, humans aren’t really built to hibernate. It is still as important as ever to keep moving and fit routine exercise into your schedule. This is fully possible in an indoor environment such as a gym or a garage, but many fitness fanatics like to mix in outdoor exercises in their routine for some fresh air and a change of scenery. But how should your outdoor exercise routine change when the weather turns frigid and freezing?

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When is it too cold to exercise?

The human body is actually quite resistant to cold. That’s not to say that you should be running around the snow in a t-shirt and shorts, but with proper clothing and gear, even the exploration of the North and South Pole have been fully possible. The temperature at the poles can reach -45 °F and if humans can explore such a climate, then anywhere else where people normally inhabit should not be an issue with proper preparation. A more everyday example demonstrating that people can function in the cold are snow sports such as snowboarding and skiing.

It is important to note that if you are planning to work out in temperatures where snow is possible (below 32 degrees Fahrenheit) then you should be healthy with no significant health issues (such as asthma or heart disease) and be used to cold temperatures. Southern California natives who began working out last month should definitely think twice about jumping out in the freezing cold for a quick jog right away.

Even if you are accustomed to the cold, you need to dress warmly. Contrary to popular belief, we do not lose the most heat through our heads. You will lose heat through any exposed areas of your body, so headwear is still very important. In colder weather, circulation to your finger tips and toes suffer from a lack of circulation so it is vital to wear thick socks and gloves to keep your hands and feet warm and dry. You will also need a moisture-wicking base layer in order to keep sweat off your skin. If you wear a non-sweating wicking material, the sweat will stay on your skin and cause your body to stay cold and you will become sick.

Around -18-degrees Fahrenheit and below are when the risk of frostbite and hypothermia increase so be wary of venturing out when temperatures dip that low. Also be careful when checking the weather to pay attention to the wind because it could add additional issues.

Working out in the cold and snow is definitely possible but you must remember to bundle up properly, head to toe, with material that wicks sweat and allows your body to breathe. If you do not want to deal with all these issues, you can always buy some gym equipment and set up a home gym. A home gym located in your warm comfy home.

What are low impact exercises?

Everyone has to start somewhere on their fitness journey and with the New Year here, many are taking their first steps toward better health. It is important to remember to that you have to learn how to walk before you run, which is a great metaphor here because that is literally what you should do. Beginners to working out should definitely begin with low-impact exercises and work up to high-impact ones. We’ll define what low impact exercises are and give you suggestions on some great ones to get you started.

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What is a low impact exercise?

Most fitness experts define a low impact exercise as an exercise where one foot is always on the ground. Low impact exercises are great for lowering impact and damage to your joints. These exercises are designed to help you avoid highly impactful actions such as jumping and running. If you are just beginning to work out or are rehabbing from an injury, a low impact workout is highly recommended. The downside is that in general, low impact exercises are less intense and burn less calories than their high impact counterparts. We have listed some of our favorite low impact exercises.

  1. Treadmill walking

The treadmill is no longer just for running. Walking is a great way to get some cardio without putting too much stress on your body. For a little more advanced workout, if your treadmill has an incline setting you can try uphill walking to burn more calories and gradually build more endurance and strength.

  1. Using a stepmill or stepper

We’ve previously discussed the merit of using of a stepper or stepmill and one of them was that it is low impact. If your treadmill does not have an incline function, a stepmill or stepper will serve the same function. One foot is always on the step so there is no strain on your knees. It is also a great calorie burner because each step is at an incline.

  1. Rowing

Rowing machines are sort of a mix between a cardio and a strength machine but it is also low impact so your joints are safe. The rowing machine simulates the act of rowing a boat so it’s also great if you don’t have a rowboat and a lake nearby. Rowing is not only a workout for your arms, but also for your core and legs. It is a great low impact calorie burning activity.

  1. Using an elliptical machine

Elliptical crosstrainers are the other extremely popular cardio machines and for good reason. Your body weight is supported by the machine instead of your joints so there is much less strain on them. If you use an elliptical with movable arms, you can get a total body workout and burn more calories with low impact.

  1. Cycling

Both outdoor and indoor cycling are wonderful low impact ways to get into shape or stay in shape. Since both of your feet away always on the pedal (hopefully) there’s very minimal impact on your joints, hence why many recovering athletes utilize exercise bikes before they return to the treadmill.

It’s tempting to you hit the floor running when you’re trying to get in shape, but remember that you should slowly work up to higher intensity and impactful exercises. Even when you’re at that level, it is wise to mix it up occasionally and add in both low impact and high impact exercises to your workout routine. Once you’re ready to start your fitness journey, check out some of the low impact gym equipment you’ve read about on our website!

How to Keep Your New Year’s Resolution – Fitness Edition

We all know it’s coming, the infamous “I’m going to lose weight next year!” followed by two weeks of going to the gym. Millions struggle with this resolution of fitness year after year but there is a way to escape the trap. It’s a psychological battle to break old habits and form new ones but with these simple steps, you can be on your way to fulfilling your fitness resolutions.

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  1. Set a concrete goal

Don’t make a general abstract goal like “I’m going to get in better shape” or “I’m going to lose weight,” which are almost impossible to track. The key is to create a quantifiable measure of fitness such as “lose 50 pounds” or “run a mile in nine minutes” which are attainable and you can track your progress leading up to it.

  1. Set small incremental goals

Let’s use the goal of “lose 50 pounds” in our previous example. This is a very difficult and intimidating goal if we are to look at only the ultimate goal. To make it less daunting, you can break it up into smaller more immediately attainable goals. You can set goals like “lose 10 pounds a month” and break those into even smaller bite sized goals like “lose 3 pounds this week.” It’ll give you the feeling of gratification and will motivate you to continue the progress.

  1. Have a plan

You’re not going to be very successful on your fitness journey if you’re just winging it and making everything up as you go. It is absolutely vital to have a detailed plan both for your workouts and your diet. It may be a little costly at first, but consider investing in a personal trainer to help you figure out a training regiment and a meal plan. There are also a plethora of sources online, but make sure that they’re credible because utilizing them.

  1. Make it easy

Do everything in your power to make working out and eating healthy as convenient as possible for you. Many meals can be prepared and frozen or refrigerated and last for the entire week. Packing your own lunch and having dinner already set up every day will eliminate the temptation to eat or eat unhealthy food.

It is a fact that January will be extremely busy for gyms all around the country. You’re likely to spend more time waiting in line for the machines you want to use than actually using them. To combat this you can buy fitness equipment for your home. You will not reach your goals if you’re dreading going to the gym, trying to find parking, and fighting the crowds just to work out. Luckily for you, we have tons of fitness equipment in stock! Apologies for the cheap plug.

No matter what your resolutions are, whether they are fitness related or not, if you follow these steps you’ll be well on your way to reaching your goals.

What Should Your Target Heart Rate Be?

One of the most important aspects of cardiovascular activity is getting your heart rate to be in its target zone. Getting your heart rate into your target zone is the key to not under-exercising and not overworking yourself. Although you should push yourself to improve, working your heart too hard can actually slow down your metabolism and cause you to burn fat more slowly! Besides that, over-exercising will also increase your risk of injury and temporarily weaken your immune system. Hitting your target heart rate not only nullifies these issues, but it also gets you into your maximum calorie burning zone. Remember that this is different for everyone. Here are the steps on how to find and enter your target heart rate zone when exercising.

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  1. Find your resting heart rate

There are various devices that can measure your heart rate, including many built-in to fitness equipment, but if you don’t have access to these here’s how to measure your resting heart rate the old fashioned way. There are two spots to take your pulse. First is on your wrist. Take your index and middle finger and place your fingertips on the outer edge of your wrist until you feel a strong pulse. Count how many times your heart beats for 15 seconds and then multiply it by four to determine your beats per minute, or BPM. Alternatively you can also take your pulse on your neck using the same two fingertip technique. Be careful not to use your thumb because you can also feel your heart beat in it, which may confound your count. The average heart rate for an adult is between 50 to 90 BPM, with athletes having a lower rate on average.

  1. Finding your target heart rate

As a rule of thumb, your maximum heart rate is usually double your resting heart rate. This is not the target heart rate though, reaching your maximum heart rate would be straining far too much. The target heart rate you should be aiming for is a 50% to 85% increase of your resting heart rate. For example, say your heart rate is 70, a 50% increase would make your low target range to be 105 BPM. When you’re just starting out, you want to stick around the low end of your target heart rate and slowly increase to the higher range. Slowly work up to a 70% increase and be wary that only seasoned fitness fanatics should attempt to go above a 75% increase of their resting heart rate.

Now that you know how to calculate your target heart rate, it’s time for you to reach that zone. Buy some of our commercial grade fitness equipment that can keep track of your heart rate and help you enter the optimal fat burning zone!

Should You Exercise in the Rain?

In every sports movie there’s always the dramatic scene of the team practicing intensely with the rain pouring down on them while they’re doing push-ups in the mud. While it certainly does make for a great drama, you may be wondering if it is really beneficial or even safe to exercise in the rain. It is a common myth that being outside in the cold and rain will cause you to catch a cold or the flu. You have to be in contact with a virus in order get a cold or the flu. It has also been found that, surprisingly, working out in the rain can actually be beneficial, specifically in increase fat burning. We’ll get into further detail.

Working out in the rain hinders athletic performance but burns more calories

What this means is that you may not yield the same results, you may run a shorter distance and not as quickly, but you will be working harder. This is mostly due to the colder temperatures which causes a higher level of oxygen consumption, meaning that the body is burning more calories and at a higher rate. The rain is also keeping your body cooler which eliminates the impact of heat stress, which lowers your power output. On the mental side, working out in the rain and cooler temperature also reduces the perception of effort, making it seem like the workout is much easier.

How do I workout in the rain?

Working out in the rain is certainly better than training in dry heat, but it can also have some hazards. First, do not exercise in extremely heavy rains, a light drizzle or sprinkle is fine. If the roads are flooding, you should probably stay off of them.

It is also highly suggested that you purchase waterproof clothing, such as shorts and shirts that can wick off sweat. This will keep it from rubbing against your skin and causing abrasions. You should also get waterproof socks, because wet socks leave you prone to blisters, which is terrible. A hat or a visor is also recommended in order to keep the rain from your face. Wear bright clothing so drivers can see you from a distance and not splash or run you over.

These are just a few tips if you want to work out in dramatic fashion in the rain. If you’re not a fan of it, then we have another suggestion. You can buy fitness equipment from us and workout in any weather in the comfort of your home!

Benefits of Group Exercise

One of the most important keys for getting a good workout, the fun factor, is often overlooked. If working out isn’t enjoyable, you’re not going to do it as often and with the vigor necessary in order to reap the full benefits. One of the quickest ways to turn getting fit into fun is by doing it in a group. Whether it’s a couple of friends or a group training class, working out with others is highly beneficial. We’ll tell you why!

  1. It creates a fun and social environment

If a buddy of yours invites you to dinner or to grab some drinks, you’ll most likely accept without a second thought. This is because these invites are for fun social outings. There is no reason working out cannot be a fun social event. Inviting friends to workout with you can motivate you to work harder and also allows all of you to be accountable for each other. A fun idea is to set up a home gym where you can blast the music you enjoy with all of your most beloved buddies. By making working out an event rather than a chore, you’ll be more likely to stick to a routine and feel great about it.

  1. Group classes are great for beginners

Probably the biggest hurdle to overcome when starting a fitness routine is where to start? It is difficult to create your own exercise and regiment that will benefit yourself if you don’t have previous experience in fitness. One of the best ways to begin your workout journey is by taking classes at your local gym. These are led by experienced fitness gurus that know how the body work and how to maximize workouts for the most benefit. You’ll also be surrounded by other beginners so there is no intimidation. Even if you are taking an advanced class, the other participants will be able to help.

  1. You can meet new friends (or maybe more)

It is not the wisest idea to go to the gym with the intention of finding new friends or your soul mate but it is a nice potential added bonus. Meeting people at the gym and befriending them will help to add motivation. Friendly competition can also push you harder and help you reach your goals more quickly. You’ve also most commonly heard stories of couples meeting at the gym, so there’s also that.

  1. Routine and Accountability

As we previously alluded to before, friends and group workout are great for accountability. It is hard to find excuses when you have to convince someone other than yourself. Having more than one person working out together also means that there is a need for coordination, which is great for creating a routine.

Are there any machines that are used for group workouts?

Actually, yes there are. For example, we have a great total group training machine called the Life Fitness Synergy XS. We also have a Cybex 3 Stack Multigym which will allow you to workout with two of your buddies. Make working out a social event!

How to Make Your Thanksgiving Healthier

Thanksgiving dinner is usually synonymous with expanding your waistline, but it doesn’t have to be the undoing of all that quality time in the gym. Thanksgiving dinner doesn’t have to be a deadly carb bonanza filled with fattening foods. We’ve listed some great healthy alternative dishes that still have that Thanksgiving spirit without packing on the calories.

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  1. Roasted Turkey Breast

The mainstay centerpiece of Thanksgiving, the beloved turkey, is actually quite healthy when cooked properly. Of course, we’re going to suggest that you go for the low fat, lean breast of the turkey which can be just as juicy as the other parts of the turkey if roasted correctly. To roast your turkey breast, mix up all your favorite herbs (garlic, salt, pepper, thyme, etc.) with some olive oil and lemon juice. Put this mixture between the skin and the meat. Pour some white win in the roasting pan. Roast it at 325 degrees for around two hours or until it is at 165 degrees internally at the thickest part of the meat. Let the turkey rest after roasting before serving.

  1. Mashed Sweet Potatoes

We’ve already written about all the great benefits of sweet potatoes, especially for body-builders, so why not replace the traditional mashed potatoes and gravy with some mashed sweet potato? The recipe for this dish is also ridiculously simple.

First, you need sweet potatoes, about three pounds of them. Boil those potatoes until they are tender, drain the water and let them cool down for a bit outside of the pot. Put half a stick of a light butter alternative in the pot and one sliced banana. Add one cup of orange juice and cook the banana for five minutes. Add in the potato, mash it and add a bit of brown sugar for extra flavoring.

  1. Butternut Squash Soup

Butternut squash is a one of the healthiest and nutritious fruits in the game right now. It not only has a wide variety of vitamins and minerals, but is also loaded with antioxidants. It also has a pretty low calorie count and is high in fiber so you’ll feel fuller without as many calories. A great starter for the big Thanksgiving dinner is butternut squash soup.

For this recipe you’ll need one butternut squash (around two to three pounds is optimal) that is peeled and seeded. You’ll need two tablespoons of a light unsalted butter alternative, one chopped medium onion, six cups of chicken stock, nutmeg and salt and pepper. Cut the squash into small chunks and melt the butter alternative. Throw in the onions until they’re translucent. Add the squash and the chicken stock and simmer until the squash is tender and free of chunks. If there are still chunks of squash, scoop them out, blend them and throw them back in the soup. Sprinkle some salt, pepper and nutmeg and you’ll have a wonderfully warming soup.

 

Fittest Countries in the World

Are you a fitness fanatic who’s caught the travel bug? If you want a dose of great sights and being in a fitness friendly environment, we have put together a list of the top five healthiest and most in-shape countries in the world. These countries made our list not only because of their active ways, but also because they live a healthy lifestyle in general by both eating right and working out.

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  1. Japan

Japan has one of the highest life expectancies in the world which directly correlates to their healthy lifestyles and habits. Japanese people tend to eat a more local diet, filled with healthy low calorie vegetables. Due to their island nature, they also eat more fresh fish as opposed to high fat foods and red meat. They also eat less dairy and consume more vegetables and eat smaller portions. Their love of green tea is also an added health benefit.

  1. Monacco

The primary reason that Monacco is so healthy is because of how wealthy most of the population is. They have many of the largest and most advanced gyms in the world. They also have the necessary financial means to eat healthy meals cooked by personal chefs.

  1. Iceland

Iceland has a pretty small but very healthy population. The small population size aids in keeping pollution low and the air fresh and highly breathable. Another reason is that they love using fitness equipment. Resident Icelanders are always in the gym because the weather is frigid and chilly most of the year so they pass the time by getting fit. This has caused Iceland to have one of the highest life expectancies in the world and why they make our list of fittest countries.

  1. Singapore

Singapore has strict regulations and rules that ensure that their environment and people are both healthy and clean. Singapore is rated as among one of the most hygienic nations in the world which leads to healthier lifestyles. The government also strongly promotes being clean and healthy through education and their laws.

  1. Netherlands

One of the primary reasons, if not the biggest reason, that the Netherlands is so healthy is due to their love of everything except a car. The Dutch frequently cycle and walk instead of using a motor vehicle. Nearly 40% of the population states that they either walk or cycle daily to their jobs. This not only keeps them in shape, but also reduces pollution in the air, creating cycle of healthiness.

This list is by no means exhaustive, but we have spotlighted some of the leaders in health around the world!

Best Gym Equipment for Glutes

Want to participate in the fitness fashion of yoga pants but don’t feel confident in your backside? The gluteus (minimus, medius and maximus) is the most targeted body parts in terms of toning, only trailing the stomach. Besides the aesthetic benefits of a firm and perky posterior, strengthening the glutes will aid you in a variety of health benefits. The glutes are responsible for sitting down, standing up, lifting heavy objects, sprinting and changing direction and jumping. Strengthening the glutes, in addition to the hips, also will help stabilize your back and improve posture. They are a very vital muscle to strengthen if you wish to increase your athletic performance. If you are planning to hit the gym with your glutes in mind, we’ll help you out by listing the most effective fitness equipment for working them.

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  1. Treadmill

In order to tone the gluteus, it is important to burn away excess fat and rid yourself of cellulite. The best method for fat burning is definitely cardio. The added advantage of a treadmill is that many of them have the option for interval training. Sprinting activates nearly every muscle in the gluteus muscle group, so it is a great exercise for both burning calories and strengthening.

  1. Stepmill

Another cardio machine that can help melt away the fat and help you sculpt your backside. This can serve as an alternative for a treadmill if you have knee issues or can’t withstand high impact exercises. For maximum benefit to your maximus, let go of the side railings to force your glutes to take the brunt of the stabilization duties. Doing this for around 20 minutes at moderate intensity is recommended.

  1. Squat Rack

A squat rack will aid you in performing the best exercise for working your glutes, the squat. The squat is the single best move to obtaining a quality backside. To properly perform a squat, have your feet parallel to each other and keep them shoulder width apart. Look ahead at a spot on the wall and focus on it. Lower your hips and keep your spine in the neutral position. A squat rack will help you if you are squatting with a barbell.

  1. Leg Press

The leg press machine is essentially a squat machine but with the user in an inverted position. The leg press is great because you have all the benefits of doing a squat, but not having to worry about your back. You can also add more weights to the machine to increase the work on your glutes.

We hope that these four machines will help you tone your posterior into what you’ve always dreamed of. Whether it’s a peach shape or a bubble, using the right machines and putting in the work will help you reach your goal.

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