Month: June 2019

INVERTED ROWS: AN EFFECTIVE WAY TO STRENGTH TRAINING

Learn about Inverted Rows in detail before you get into a gym and start your strength training sessions. Know how to do inverted rows in a proper way.

Strength Training is a kind of physical exercise which specializes in the usage of resistance to induce in us muscle contraction to build anaerobic endurance, size of the skeletal muscles and most importantly strength.

We have often been awed by people in the gym who can do perfectly clean and effortless pull-ups. It takes a lot of time, persistence and inherent built strength to do that. Not a beginner’s cup of tea of course. But that should not stop us from strength enhancement training. After all, every small but steady step will bring us closer to our goal.

Perhaps the most suitable and rock-solid strength training exercise is Inverted Rows. Also called the Barbell Row, is an effective strength trainer which takes care of all that which could go wrong with a Barbell Row.

It’s a win-win on all sides. You can use all your body weight without added stress to your back and also achieve a decent core workout.

INVERTED ROWS TARGET AREAS

Now, why should one include Inverted Rows in their training regime?

Inverted Rows work on your back in such an effective manner and saves you from an injury that might astonish you. It works on your back muscles, your biceps, and traps and also on the stabilizer muscles in between. Bodyweight Rows are a must if you are an ardent fan and follower of push-ups and bench presses.

It also strengthens your grip movement and the key area of any strength program-midline stabilization. This is actually a superb procedure to build your core strength and lower back strength.

HOW TO DO IT?

Enough of chit-chat. Now let’s get down to exercise. Let me teach you the most convenient way to do an Inverted Row.

Let’s begin with a rooted barbell fitted in a squat rack.

Lay on the floor on your back, beneath the bar. The bar should be positioned just at the place where you can extend from the ground.

After that, you need to grasp the bar with both hands, while your palms will be facing off from you.

Following that you have to contract your abs and pull your body towards the bar until your chest touches the bar. Keep in mind your entire body should be in a straight line, i.e. shoulders, your ears, hips, feet, and legs.

Then lower yourself down again. Repeat the procedure.

If you still find it too difficult, don’t panic. It’s not a day’s work. Simply lift yourself up to a convenient height. This is to ensure that when you have to lean backward, your body does not touch the ground, but stays in a mid-position which is comfortable for you at that moment.

Not that hard is it? Good luck fellas with your strength training!

STRENGTH TRAINING AT HOME

If you don’t always have access to a gym but have an innate desire to do Bodyweight Inverted Rows, we are here for you. There are certain ways in which you can easily train yourself at home.

You can get hold of a really sturdy wooden fastener or pipe to lie across two kitchen chairs. Bear in mind that it should be able to support your weight or you might injure yourself in the process. Place yourself underneath the chairs and pull yourself up and repeat.

Another way to do this at home is you can use your desk or kitchen table. Just don’t break anything in the process. For that will be a pretty hard way to learn. Lie down on the floor, place yourself in such a way that your shoulders and head are sticking out of it. Then simply grab the edge of the table or desk with your hands and slowly pull yourself up and repeat.

USEFUL TIPS WHILE ATTEMPTING INVERTED ROWS

  • Never let your butt sag: Remember to flex up your stomach, squeeze your butt cheeks and keep your body rigid from head to toe.
  • Don’t let your elbows flail: Keep your elbows at an angle while grabbing the bar and remember to grab the bar a little closer than you would while doing a bench press.
  • Pull the bar towards your chest, neither toward your throat nor downwards at your belly.
  • Keep your body rigid and abs tight.

If you want to be able to do those clean pull-ups that you envy today, start working on your Inverted Rows now! If you want reliable eyes to watch you over while you are practicing this complex workout, Starmark Fitness Studio is always there to supervise all your workouts and advise you the finest tricks and tips. Join our gym today to start your training.

5 CRUCIAL FITNESS TRAINING TIPS TO REMEMBER AT A GYM

Learn the most crucial fitness training tips you should follow while entering into a gym. These training tips are made to build your muscles and health.

Joining a gym for the first time is an exciting time with hopes to rebuild your body into great shape. Once you joined a gym, you are going to experience a range of new equipment, gears, gadgets, machines, and a group of people doing some pretty whacky stuff. It might be a completely strange world for you being a newbie. But you have to make your way through the unseen and achieve your goals. Here, in this article, we are going to provide you with the finest fitness training tips to train yourself in a gym.

DO WHAT YOU ARE MEANT TO DO AT A GYM

It can be a bit of a culture shock for you when you will first enter into a gym in 2019. You should always keep one thing in mind – the gym is not a place for weightlifting competition, fashion show, or a bodybuilding stage. You are going there to learn and practice the most innovative and useful fitness training to lift up your health and fitness.

And that is something you should focus on rather than flaunting. A gym is a place where you can reduce your risk of injury and uplift your fitness. Now, if you are too eager to show off, you may end up hurting yourself on the gym! It’s like getting injured in a car accident while going for a driving school. You are entering into the gym to be fit, steady, functional outside. So, train yourself at the gym.

GET A PLAN READY

Planning is one of the most important fitness training tips, and is something that will always help you improve during the days of workout. Instead of a sudden entry to the gym and trying all the machines and equipment kept over the place, try to come with a plan for the best upgradation of yourself. The ‘just move’ mentality may not help you get a fruitful result.

In a nutshell, you need to come up with a proper plan to overload your body with intensity and volume by deploying different weight, rest time, sets, reps, tempo, etc. Also, it is advisable to train according to your goals. Unless you maintain consistency, you are going backward. The better plan you have, the better workouts you are going to do and better the results you will get.

Considering the fact that you are a newbie in the gym, it’s quite an impossible task to know the proper form of exercises, safe techniques, or the functions of particular muscles. But you need to do the workout for achieving your health goals. So, the only way out is finding a trainer who can offer you a personalized program with workout plans and diet plans according to your personal goals. The plans will be focused on your biomechanics. For achieving a proper result, you need a plan that works!

But if you are not comfortable spending a skyrocketing amount for the personal trainer, attend the group training class in a reputed gym. You will surely be helped.

MASTER THE BASICS

If you are a newbie in the world of gymming and workout, you have a great opportunity to build a solid foundation as no bad habit has yet been able to creep in and invade. So, you should always work on the basics. And this way, mastering the basics becomes one of the most crucial fitness training tips.

Include both cardio and resistance training to your workout plan if you are focusing on health and fitness as your end goal. But don’t always opt for the fancy stuff at the very beginning. Stick to the main functional movements to get the best result.

RISK-BENEFIT RATIO

Considering the risk-benefit ratio is highly important if you are entering into a gym for the first time. Most of the time, individuals get over enthusiastic and they practice such workouts that are pretty impossible to do for the amateurs. For example, people have been found repeatedly doing weighted squats balancing on the inflated fit-ball just to flaunt! Or even more, individuals have also been seen to do Olympic Lifts which are the exercises done by the pros. All these difficult workouts can end your career or dream to have a fit body since you can be injured worse than you can even think!

It’s wonderful that you have decided to get fit and welcome health. Getting a membership in a reputed fitness center is the first step to achieve your health goals and the above five fitness training tips will help you to reach your destination without any bumps. Want to get more tips regarding fitness and training? Come and join Starmark, the best multi gym in Kolkata, where a number of experienced and certified trainers will guide you throughout your training procedure.

5 MOST COMMON FAT LOSS MISTAKES TO AVOID TODAY

Learn about these common fat loss mistakes you may still be doing. If you really want to lose fat and stay healthy, correct these mistakes now!

Losing weight has become one of the most desired requirements of the individuals around us. A plethora of people suffer from the fatness or over-weight issues and they look for a viable solution to get fit! Many searches are done to find the way but hardly they get any true solution. This may happen because you are running behind a solution while repeating the same mistake over and over again. You may work your butt off in the gym to lose your weight but the malfunctions in your current practice can hold you back from an awesome shape and weight. So, let’s have a look at the top five fat loss mistakes that hinder your health.

LOTS OF CARDIO BUT LESS RESISTANCE

Cardio workout is specifically essential for keeping the lungs and heart at peak and ensuring great health. Yes, undeniably, cardio helps you lose weight as well. However, as they say, nothing is good if it’s more than required, too much cardio often becomes a hassle for the fitness lovers. If you want to lose your fat in the most effective manner, you should always focus on the short and intense cardio sessions two to three times in a week (which can also be called as the HIIT – High-Intensity Interval Training). This helps you in more way than one:

  • Helps in fat burning
  • Prevents your joints and central nervous system from turning worn out
  • Prevents body from entering into a catabolic state

Moreover, you should never neglect weight training as they help greatly during the fat burning process. And if you do, unfortunately, it’s one of the most lethal fat loss mistakes you can do!

LACK OF MACRO-NUTRIENT

The human body requires the right amount of macro-nutrient to work and function properly. Fat, protein and Carbohydrate are the three essential macro-nutrients that help you stay healthy. The lack of these vital macro-nutrients will result in causing an imbalance in your hormones. Otherwise, your body will be malfunctioning in one way or another. Apart from your physical sickness, the hormonal imbalance can ruin your fat loss plans as well which will be a disaster on the way of your fitness journey. It will also cause unpredictable effects on your body such as how it responds to the stresses and how it metabolizes the fat.

EATING PROCESSED FOODS

The intake of organic foods is one of the most efficient ways to ensure the ideal digestion and prevent fat gain. The whole foods are the best friend of your health and the processed foods are the most lethal enemy if you prioritize your health. The more processed foods you are going to intake, the more likely it is to mess up your insulin and prompt your body’s usual fat storing protocols. Low glycemic index score foods are the best to avoid these traps. So, the next time you are going to jump into the processed foods, keep in mind that it’s one of the most dangerous fat loss mistakes!

STARVING YOURSELF

The human body is a great example of a sensibly standardized instrument. Moreover, the human body is programmed to ensure its own survival. When you cut too many calories at one go, your body promptly gets into the starvation mode and devours your muscles to make sure that the nutrients are reaching the right organs. Thus, in order to avoid this cannibalization, you need to keep the calorie deficit small. This way, you are going to effectively burn fat and will become healthier.

IMPATIENCE

People start their weight loss program with huge enthusiasm and motivation at first. But their lack of patience brings down the eagerness and interest. You need to recognize one fine fact that the weight loss process is just like a marathon, not anything like a sprint. Thus, you need to have the patience to reach your end goal while the road will also not be linear. You will lose fat very quickly in some months but you may not see any improvements in a few months. All that matters at that point is your patience. Finding a group of people with the same goal may keep you motivated from one time to another.

In these five lethal ways, you are repeating the fat loss mistakes. If you are willing to stay fit and lose your weight, these five things should be highly neglected and rejected. As we have already mentioned how to get out of these wrong-doings, you can find your way out easily. If you still find any difficulty, don’t think twice to consult with the best multi gym near you.

INTERMITTENT FASTING – DEFINITION AND BENEFITS FOR YOUR DIET

A diet plan that can make you fit like magic! Intermittent fasting is the hottest term in the diet world and you can know everything about this diet plan here.

Over the recent few years, people have gone gaga with the term – Intermittent fasting. A diverse range of individuals like bodybuilders, personal trainers, fitness influencers, and celebrities are abuzz with the benefits of this eating pattern to lose fat! Well, if you are unheard of this technique, let us help you with all the required information.

WHAT IS INTERMITTENT FASTING?

The first and foremost point you need to bear in mind is that Intermittent fasting should not be considered as a diet! Let’s consider this as an eating pattern. More specifically, it is the process of cycling in and out of the eating and non-eating periods. Despite the fact that people have lost weight through the Intermittent Fasting approach, it still should be considered as a lifestyle more than anything else. You can reap some far-fetched health benefits with this particular fasting included in your routine.

DIFFERENT INTERMITTENT FASTING METHODS

Different methods of this fasting practice can be availed which are as follows:

5:2

In this process, you divide the 7 days of a week into 5 days and 2 days. While you are going to follow your normal eating pattern for 5 days in a week, the other 2 days are your fasting days where you will still eat but you need to keep the calorie consumption between 500-600 calories.

EAT-STOP-EAT

In this particular Intermittent Fasting method, all foods will be restricted for 24 hours. You need to follow this routine once or twice a week.

16/8

The 16/8 fasting process allows you to intake all your daily calories within 8 hours and fast for the remaining 16 hours! You can follow this routine every day or a few times a week.

BULLETPROOF INTERMITTENT FASTING

This method quite closely resembles the 16/8 process but does have a significant difference or uniqueness. In this process, you need to have a cup of Bulletproof Coffee in the morning which will keep your hunger pangs at bay while you will still be on the diet!

REASONS TO INCLUDE INTERMITTENT FASTING IN YOUR DIET PLAN

There is more than one reason why you should include the Intermittent Fasting in your diet plan. Once you know the reasons, you will be bound to avail the benefits offered by this particular fasting and diet program. Let’s have a look at some of the most viable reasons to choose this diet plan over others.

USEFUL FOR FAT LOSS

Among the key components of the fat loss program, one of the most vital aspects is the calorie restriction. So, the intermittent fasting can help you lose your fat by sustaining the calorie deficit which will be achieved by eating between the pre-decided time frames.

EASY PLANNING

Those days are over when you had to prepare 5-6 meals every 3 hours. Through the Intermittent Fasting method, you can have fewer meals in a larger quantity! If you are super-busy with your work schedule and find yourself stuffing food in the last minute, this can be the best trick to avail.

MUCH EASIER THAN DIETING

The foremost reason behind the diet failures is not having wrong foods, the main reason is that individuals on the diet fail miserably while sticking to it in a consistent manner. This workout makes the whole diet about nutrition and less about the actual eating behaviors.

Diets seem easy at first but when it comes down to the nitty-gritty, it becomes tougher whereas the Intermittent Fasting may seem tough at the beginning but becomes easier with time.

So, the above is all about the Intermittent Fasting and the benefits of it. If you are willing to get into a fit shape and want an easy diet plan to help you achieve the goals, Intermittent Fasting can be a viable option. However, the weight loss programs are also there which would help you lose your fat in the gym. Now, follow the fasting and find your fitness in the best way possible.

TOP 3 REASONS FOR OVEREATING – KNOW BEFORE IT’S TOO LATE

Know about the 3 top reasons for overeating in our article. If you are overeating, it’s time to stop this habit to take care of your health.

Maybe all of us are aware of the feeling of overindulging during our meal session but nobody knows the reasons for overeating! This starts from just an acquitted hunger pang and leads to our helplessness in controlling our appetite which ultimately leads to a lot of overeating and its penalties! That feeling of lethargy, laziness, bloating, queasiness, and many more go on!

Most of the people would not mind the feeling of overweight once in a while especially when the food is worth eating. If the food is tasty enough and it is consumed occasionally, it is fine to lose control over your taste buds and stomach for the particular time. But the problem occurs when overeating becomes a practice for you and you start feeling the side effects of it more often.

In this article, we are going to explain to you the reasons and situations which are responsible for your overeating habit and future regret. So, be cautious while engaging in the following practices.

RECKLESS BINGEING AT THE SOCIAL GATHERINGS

Can you guess, what is the most exciting aspect of a party? Well, different individuals would take different names but the one common aspect will be the foods. Most of the weight watchers start planning and anticipating for the delectable foods which will be available at the party!

They plan to indulge those delicious foods in the most quantity. In that quest, they often skip their lunch and even breakfast to make space for the yummy foods! That’s how the overeating process begins – We never intend to miss a single dish of the party which is why we make space by skipping breakfast and lunch. Consequently, in order to fill the void, we pack ourselves with an excessive amount of food at the party that is considered a viable reason for overeating and lethal for health!

INSUFFICIENT NUTRIENTS IN BODY

You might be lacking the nutrition in your body if you find yourself constantly thinking about food and going through hunger pangs in a day. It may be possible that you are trying to control your appetite by indulging healthy and clean foods, but it is also very much possible that you are striping your body of nutrition.

You need to understand one firm fact that fruits and salads at meal times are not enough to stay healthy. Following this routine will make you way hungrier than your imagination.

Intaking too many refined carbs is also capable of making you feel hungry at a rapid rate which will lead you to the binge eating. The reason behind this is refined carbs may provide initial energy but eventually cause a spike in insulin in the human body which leads to the dip in sugar level leading to a craving for food very soon and overeating at last!

IGNORING THE PORTION SIZE

You may start overeating and feel uncomfortable later on owing to the reason that the suitable portion sizes may differ from one person to another. Not knowing the correct portion size for you can cause the issue. You must have a fair knowledge of your portion size and stick to it even at a party you are attending. Filling your plate with all the available dishes and gathering them in your stomach is the worst thing you can do to your health.

Even the simplest meal can be of great enjoyment when taken in the proper proportion. Without following the proper quantity or proportion, you can fall into a great danger of overeating which can end up with various health issues which are beyond your imaginations.

So, these are the top three vital reasons for overeating issues. As you have an idea now about the reasons for your overeating, you can start working on resolving these issues and eat in the best quantity that your body requires for functioning. So, we believe you would consider this article and improve your daily life. Moreover, if you require any further assistance regarding fitness, you can always visit our gym for the best fitness assistance.

TOP 3 WAYS TO BOOST YOUR ENERGY LEVEL WITH DIET PLAN

Know how to boost energy level with diet plan. You can increase your energy by following these efficient diet plans crafted by the industry professionals.

A healthy and balanced diet is the secret to a higher energy level in your body. It has been noticed that most of the individuals find it too difficult to attain the required energy to do their daily jobs and make it to their homes without falling asleep at the end of the day. Thus, it becomes critical to boosting your energy level to get every work done with the highest level of energy. Well, there are fine ways to boost energy level with diet! You need to make a few tweaks on your diet and access to a never-ending energy Level.

Chronic Fatigue and low energy levels can ruin your life and the solution of coffee and tea is limited in terms of battling against the drowsiness you experience each and every day. As it concludes, your daily diet plan plays a pivotal role in keeping your energy level intact during a day. In this article, we are mentioning the top five ways of making a few tweaks in your nutritional habits to achieve the energy level you dream of!

FOLLOW THE 8-HOUR WINDOW FOR YOUR DAILY EATING

Intermittent Fasting is getting a tremendous response these days. The buzz has been made because the researches have shown that the fasting process can help you lose a considerable weight of yours with the effective eating approach involved in it.

According to Dr. Jason Fung, author of ‘The Complete Guide to Fasting’, there are multiple considerable benefits of Intermittent Fasting! The benefits, according to Dr. Fung, includes the normalization of insulin sensitivity in the body and the ability to reverse the Type 2 Diabetes! Insulin resistance is one of the vital factors of metabolic syndrome which is a cluster of conditions linked to diabetes and hugely connected to chronic fatigue.

You may see great development in your energy level with a diet plan of this 8-hour window eating approach.

BY EARLY EVENING, STOP EATING

For arguing the advantages of having an early supper, Dr. Rhonda Patrick attracted a good amount of attraction very recently! She is drawing on the work of a researcher named Dr. Satchidananda Panda who discovered that the meal timing plays a hugely critical role in controlling the circadian rhythm.

You need to finish the last meal of yours within the early evening rather than indulging yourself with snacks until you get to the bed. This can help you have a better and tight sleep at night along with helping you achieve your main target – keeping you energized throughout the day.

WHOLE CARBS SHOULD BE YOUR DAILY INTAKE

While there are many arguments are going fierce regarding whether or not the carbohydrates are good for the human body, one fact will be intact – Carbohydrates are the main source of energy for the human body. The recent studies have made one thing very evident that the unrefined, whole carbs in the diet contribute to a great extent to the individuals who need improved health and greater energy levels!

For instance, the human brain requires glucose. And the brain makes use of 20% of the overall glucose present in the human body under normal circumstances. And the glucose is produced through the whole carbs. Therefore, it’s quite clear that you need a decent portion of whole carbs with each of your meals which includes meals like brown rice!

In these proven ways, you can boost energy level with a diet plan to the fullest extent. When you follow this diet plan, you are going to forget about the drowsiness felt after an intense time spent at your workplace.

If you are not sure about what to do with your diet plan despite this guide, we have crafted especially for you, a consultation with an expert dietitian or a fitness center can be a viable way out to get out of your tiring dilemma.