Connect with us

Fitness

Eat these foods before hitting the gym: Recommended

Published

on

woman holding iphone while eating

How do you treat your diet before starting a workout?

For many individuals, the idea that one shouldn’t eat prior to a workout or simply because they don’t know what to eat prior to going to the gym is a common misconception, which is why so many people go to the gym on an empty stomach.

However, this does not imply that you should overeat in the hours leading up to your workout. The goal is to strike a balance by eating at the appropriate times of day and day of the week.

Expert Namrata Purohit says, “Exercising with a full stomach is not optimal, hence eating at the correct time is crucial. In the midst of an intense exercise session, even hunger might be a deterrent.

Because carbohydrates are the primary source of energy for the body, a high-carbohydrate diet is best. As a result, easy-to-digest carbohydrates that provide sustained energy and help curb hunger while exercising are a necessity. Before working out, you should consume the following foods:

Advertisement

CHILI OVER BROWN RICE

When time is at a premium for most, some people prefer working out in the evening or at night, rather than in the morning.

Having brown rice and chicken is an excellent choice for them. “Brown rice is absorbed slowly and is a healthy supply of fiber and carbohydrates, while the chicken is an ideal form of lean meat and protein,” says nutritionist Dr. Zainab Sayed.

As a result, it’s an excellent pre-workout choice. Two pieces of chicken and a medium bowl of brown rice (30 grams uncooked brown rice) will provide roughly 200 to 300 calories.

OATMEAL

When you’re jogging on an empty stomach and can’t have a meal a few hours before your workout, oatmeal is a terrific option. Oatmeal is well-known for its ability to calm the stomach and provide a significant amount of energy. Even better if you add a little bit of fruit to your porridge.

PROTEIN SHAKES COMES IN

These are extremely popular with gym-goers. “Protein is essential for the total growth of muscles, bones, and even the skin,” adds Namrata. If you don’t get enough protein from natural sources, a protein shake is a decent substitute.

Advertisement

For athletes and those who regularly work out, a post-workout protein drink is great, but not every few hours.” She warns about the dangers of protein shakes, including kidney damage. In order to determine the required daily protein consumption, one need visit a doctor.

BANANAS DON’T DISAPPOINT

They are high in sugar and carbohydrates, which provide the body with energy. Carbohydrates abound in these delectable treats. ‘Eating a medium-sized banana around 45 minutes to an hour before your workout often suffices,’ says celebrity trainer Sameer Purohit.” It’s as though you’re giving your body more fuel. However, each individual should be aware of and responsive to the needs of his or her own body.

PEANUT BUTTER OR BAGEL WITH HONEY IS PERFECT FOR YOU

Yes, that’s correct. A whole wheat or multigrain bread for the sandwich, plus a whole wheat bagel are the secret here. Naturally occurring sugar, i.e. energy, in honey is one of its many benefits.

If you’re concerned about the caloric content of this meal, Dr. Rainab offers this advice: “If you’re working out in the morning, then have a brown bread peanut butter sandwich, as you have been fasting for the last eight to nine hours”

ENERGY/ GRANOLA BARS ARE OKAY

You’ll have more energy during your workout if you eat a granola energy bar. Carbohydrates are the primary source of energy in most energy bars. There are a few things to keep in mind while purchasing an energy/granola bar,” explains Sameer.

Advertisement

GO WITH YOGHURT

Small amounts of calcium, proteins, and natural sugar can be found in curds. It’s a terrific pre-workout food because it’s light on the stomach and easy on the digestive system. Yogurt can be quickly energized by mixing in some whole-grain cereal, fruit, or honey.

Bottom line

Feeding on the above foods should get you started. However, if you want to learn more about how to diet properly as you work out, follow our daily updates for more.

Continue Reading
Advertisement

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.

Published

on

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.

Advertisement

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.

Advertisement

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

Advertisement

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.

Advertisement

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.

Advertisement

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.

Continue Reading

Fitness

What a beginner should do in the gym.

Published

on

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.

Advertisement

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.

Advertisement

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.

Advertisement
Continue Reading

Fitness

How to do inclined bench press for a proper form

How to get the most out of an inclined bench press

Published

on

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.

Advertisement

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.

Advertisement

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.

Continue Reading

Trending