Fitness
10 Research-Backed Strategies for Maximizing the Benefits of Your Workout
Nobody goes to the gym expecting mediocre results. You enter willing to give every rep, run, and sweaty bead your all. For your benefit, scientists and researchers have similar goals. Here are 10 highly effective techniques to maximize the results of each and every workout, courtesy of the most recent research.
1. Get some carbs before your workout
Carbo-loading may be considered a technique for improving marathon performance. A 2013 study published in Sports Medicine found that consuming carbohydrates before your workout can also benefit you during those intervals.
“Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fed, your body is going to put out a higher effort and receive a better return, both in terms of calorie expenditure and muscle building, than it would if you were in a fasted state,” explains Wilson. Make sure to have some toast or oatmeal before leaving the house, regardless of how much you enjoy your early workouts.
2. Weight train
As a qualified strength and conditioning specialist and assistant editor of the Journal of Strength and Conditioning Research, Jacob Wilson, PhD, says, “If you only do cardio only, you’re sabotaging yourself.” “A decrease in metabolism will make losing weight more challenging.
To boost your metabolic rate, resistance exercise, however, results in muscle growth. That explains why those who performed weight training for 20 minutes each day over 12 years accumulated less belly fat in a study of 10,500 adults conducted by the Harvard School of Public Health (compared to those who spent the same amount of time performing cardio).
3. Tune in to music
Everyone is aware of how your favourite music can motivate you to work out, but a study published in the Indian Journal of Physiology and Pharmacology of 30 men and women found that those who continued to listen to music after their workout, especially slow music, recovered more quickly than those who did not.
According to Perkins, listening to music increases the body’s levels of the neurotransmitters serotonin and dopamine, which are known to hasten recuperation. Try relaxing after your workout by listening to a few of your favourite songs. Your heart rate and blood pressure will quickly return to normal as a result, hastening your recuperation.
4. Ingest water
According to a research from the University of North Carolina, sweating out merely 2% of your body weight in fluids—some gym goers sweat out 6 to 10%—can make your workout feel tougher, impair your exercise effectiveness, and hinder your body’s capacity to recover after you leave the gym. Unfortunately, according to Amanda Carlson-Phillips, M.S., R.D., vice president of nutrition and research at EXOS, “we find that many people are dehydrated when they walk up to the gym.”
She advises that each person consume 1/2 to 1 ounce of water per pound of body weight each day. Weigh yourself before and after a sweat exercise to make sure you’re drinking enough water to replace any fluids you lose, advises Carlson-Phillips. Losses shouldn’t be greater than 2% of your body weight.
5.Distract yourself no more
Carnevale advises placing your phone on aeroplane mode to prevent interruptions during your workout: “It might be quite tempting to respond to texts and emails or check social media, but it takes up a lot of time and makes people lose focus.
Be egocentric! Focus on yourself during your workout since that’s when being self-absorbed is beneficial. Taking periodic phone breaks will undercut your goal—not what you want—especially if you are trying to achieve something like increasing endurance. (Of course, to accomplish this, you may need to perform some preliminary work, such as downloading any “greatest exercise music of all time” playlists directly to your phone beforehand.)
6. Make a concise plan
Jared Kaplan, the creator of Studio 26, tells SELF that having a clear plan is your hidden weapon and that knowing what you’re doing and why is half the battle. You’ll feel more prepared for your workout and on track if you arrive at the gym with a plan of attack because aimless meandering is time-wasting. For starters, have a look at this balanced and successful 30-Day Muscle Building Workout Plan with PDF: Download free
Carnevale also advises becoming familiar with the layout of the gym so you don’t waste time looking for, example, kettlebells when it’s time to perform some swings. (Scrambling to find a piece of equipment mid-program is a proven way to ruin your workout’s flow.) It’s a smart idea to allot additional time before your workout to familiarize yourself with the facility and make sure all of your equipment is available if you’re just joining a new gym or trying a new routine.
7. Tap your body’s muscles figuratively.
Make sure the muscles you’re targeting are completely engaged for the optimum workout. What’s a simple method to accomplish that? Touch them. According to Jamison, receiving this kind of outside feedback aids in the localization of your neurological system.
Therefore, taking a few seconds to lightly tap the muscle group with your fingertips can help you achieve your goals, whether you want your biceps to contract for a curl or your glutes to heat up for a deadlift. According to Jamison, you can do this before beginning an exercise or after performing a few reps.
8. After working out, stretch.
After your workout is over, set aside 15 to 20 minutes to cool down and stretch. The flexibility and pliability of muscles are improved by stretching. Then, you’ll be able to push your muscles a little bit more in subsequent sessions thanks to this:
To avoid skipping this important step because you were pressed for time, make sure you allow time for it.
9. Every week, increase the weights and sets you use.
The Overload Principle, according to which exercise must get more difficult throughout training to continue producing benefits, is known to the majority of lifters. This is frequently accomplished by adding weight to the bar, such as going from bench pressing 225 pounds for three sets one week to bench pressing 235 pounds for three sets the following week, and so on.
While that approach is useful, it may be strengthened even more by changing the sets and reps.As long as the weights are larger than, on average, 60 percent of your one rep maximum (1RM), the volume (sets x reps x weight) of the training program is one of the main factors influencing muscle growth.
(Beyond 60% of your 1RM, tiny weight modifications, like going from 225 to 235 pounds, do somewhat improve the stimulus, but not much.) Adding more sets and weight is a significant technique to increase the stimulus.
For instance, in a three-week progression, you would complete two sets of exercises weighing 225 pounds the first week, three sets of exercises weighing 235 pounds the second week, and four sets of exercises weighing 245 pounds the third week.
The Overload Principle makes the most of both intensity (weight) and volume increases with such a progression and offers the greatest stimulus for muscle growth.
10. Observe what you eat.
Even if you go to the gym every day of the week, you still can’t have the freedom to eat dishonestly. Keep an eye on your diet and limit how often you dine out. Don’t add extra calories to balance out your entire physical activity; you’ll merely end up back where you started. Bring some fruit or protein bars to work to snack on when you start to feel hungry.
Eat less salty meals since too much sodium causes water retention. The majority of foods, such as fruits, nuts, vegetables, and seeds, have the natural sugars that your body needs, so stay away from refined sugar. Avoid refined flour products as well and choose whole-grain flour instead.
Bottom line
I hope you have learned some tips as a fitness enthusiast. For more tips, share and follow us on Facebook and Instagram.
Fitness
How To Bench Press: The Ultimate Guide To Proper Form.
The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.
Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.
However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.
The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!
What is the bench press?
The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.
How to set up and do the bench press
It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.
1. Lie down on the bench and place your feet flat on the ground.
2. Position your hands slightly wider than shoulder-width apart on the barbell.
3. Lift the barbell off the rack and hold it above your chest with your arms straight.
4. Lower the barbell to your chest by bending your elbows.
5. Push the barbell back to the starting position by extending your elbows.
The upward motion of the bench press
The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.
The upward motion of the bench press
The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.
Common mistakes and how to fix them
like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.
Here are four of the most common mistakes people make when doing the bench press:
1. Using too much weight.
This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can
2. Not using a spotter.
Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.
A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable
3. Arching your back.
Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.
Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.
4. Not keeping your elbows in.
Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.
To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.
Bench press variations
There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.
Decline Bench Press
One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.
Incline Bench press
Another variation is the incline bench press, which targets the upper part of the chest. This can be done
Benefits of bench pressing
Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.
Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.
Bottomline
Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.
BEFORE YOU START.
Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.
What do I put on and take with me.
You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.
The following is a list of necessary gym backpack items:
- Gym-appropriate training gear .
- Sweat towel .
- Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
- Water bottle .
- Post-workout snack.
Guidelines for weightlifting
Do the following when lifting weights:
1.Maintain proper hygiene.
2.Observe others’ privacy
3.Rest.
4.Set a sensible weight limit when lifting.
5.Breathe.
6.Lift the recommended amount of weight.
7.Make sure to vary your workouts.
8.Plan your week’s workouts and when you can get to the gym.
9.Bring a friend or meet new ones, and pledge to attend as a group.
10.Familiarize yourself with good gym etiquette.
11.Don’t drop weights.
By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.
Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.
Fitness
How to do inclined bench press for a proper form
How to get the most out of an inclined bench press
Introduction
If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.
Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.
What is the incline bench press?
This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.
“The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog
Your triceps and shoulders are indirectly worked on to give you that amazing physique.
3. Why is the incline bench press important?
The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.
Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.
How to do the incline bench press effectively
Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.
Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.
The incline bench press: Tips and tricks
Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.
Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.
Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.
To wrap things up
If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.
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