Month: June 2019

Weightlifting has earned a fair amount of popularity in the world of fitness for a long time as of now owing to the immense outcome and health benefits it serves. However, the women have been noticed not to participate in the weight lifting very much (a few exceptions are there though). Lifting weight is mainly considered to be the arena of the men. However, there are some facts about lifting which can leave you spellbound owing to the incredible health benefits it carries for the women! So, if you are a woman, you do not need to consider weight lifting out of your league as women can do everything a man is capable of. However, there’s a caution! If you are pregnant, skip the lifting as it may harm your health. In that situation, there are some safe pregnancy workouts you need to follow. So, let’s have a look at the 7 lifting facts for women.

1. OFFERS YOU STRENGTH FOR OTHER WORKOUTS

Lifting will make you better at everything you do and want to do! This is not to say that the yoga, barre or the Zumba class you have been attending or the marathon you have been training for are wrong for your fitness or health! It’s just that there’re always 2 sides of a coin and the workouts we have mentioned are on just one side and the strength stays on the other one! When you add strength to these workouts, you become a better yogi or a runner, and a better athlete, in a nutshell. Lifting and Strength training is the missing element between the commoners and the winners.

2. HELPS IN DIET AND NUTRITION

Lifting will surely alter your mindset regarding foods and daily intakes. Basically, the strength and muscles take a ton of energy to build and maintain. What we mean to say is, you will get to eat more and you must eat more when you do the lifting and strength workouts. Rather than an issue that needs to be resolved, the foods become your friend that works as a positive force that moves you towards your goals.

3. MORE WOMEN LIFT BEYOND IMAGINATION

This is one of the most surprising lifting facts for women. There is a hoard of an extraordinarily positive community of strong ladies waiting to be noticed and wowed! This can be a surprising (often shocking) fact for a range of women who have a bad experience regarding fitness and exercise from their adolescent years. But to be serious, it’s not like junior high anymore. However, if it still is like the junior high, your gym has an issue and you surely require joining a new gym near you. The female lifters can be encouraging and competitive at the same time in the best way possible. We, as the finest gym in Kolkata, always want the women to do better because it makes us better and makes us feel great to watch women getting stronger.

4. LIFTING DOES NOT MEAN BULKY

It’s no fact that lifting would make you bulky. Especially, when it comes to women, it’s not true at all! Basically, the hormonal profile of women is different than the men and that restricts the women to gain the muscles as the men do by accident. Unless you are a woman who is training and eating (particularly, eating) actively with the precise goal of getting larger (which is appreciated by Starmark), you are not going to see any excessive amount of weight gain.

5. LIFTING HAS DIFFERENT DIFFICULTY LEVELS TO BE DECIDED BY TRAINEE

The difficulty level of lifting would depend on how you want it to be! Let us make it clear that the lifting is not something you require living up to, it is an exercise which can meet you wherever you are at the moment. It’s okay not being able to lift a barbell over your head because there are more ways than you can imagine to build strong shoulders. If you are injured, do not think your strength workout has stopped as a dream, there are other ways of working around it. Even if you feel you have no capability of doing anything, a smart trainer will surely make you do the unimaginable things in the safest way possible and would prove you wrong.

6. LIFTING IMPROVES HUMAN BODY’S CAPABILITY

The human body becomes more capable with the weight lifting. Many individuals often get obsessed with how ‘functional’ their training is but you don’t have to! Simply, lift steadily and gradually getting stronger trains your body to do more, be more, and to cross the old limitations. Whether it is changing the water cooler’s jug, moving the couch on your living room or something else from your daily jobs, these small but intuitive tasks would let you use your strength to take over the radar of your life.

7. LIFTING FOR LONGER PERIOD GIVES BETTER RESULTS

One fact about lifting is quite certain – the longer your training is, the better results you get. For instance, the goals you set at the year of, say, 35 (with regular training in the past) would have left you stunned at the age of 25! One thing that you need to bear in mind is you need to be consistent and push yourself to be better every single day.

So, these are the lifting facts each and every woman should know. If you are serious about your fitness, then there’s way more to explore than the usual Yoga, running, and treadmills! Lifting can be an efficient workout for the women and being one of the best multi gyms for women in Kolkata, Starmark always persuades the women to achieve optimum fitness.

Whether you are a newbie in the world of fitness and health or have already been trying to get in great shape for a while but failing miserably, you need an efficient training plan on your side in order to have the finest result. This will be applicable for all your needs – whether you want yourself to be marathon-ready or want to perk up the number of bench press! Thus, we are here to help you create a realistic training plan to meet your fitness goals and get the results you have been aiming at.

HOW TO CREATE A REALISTIC TRAINING PLAN

Being the largest multi gym in Kolkata, we have studied a number of individuals as well as observed their improvement with different training plans. After a day-to-day detailed observation, we have finally crafted the finest principles you need to follow in order to derive the finest outcome in terms of health and fitness.

RECOGNIZE YOUR FITNESS GOALS AND PUT YOUR EFFORTS INTO A SPECIFIC DISCIPLINE FOR A CERTAIN PERIOD

“If you don’t know where you’re trying to get to, you’ll never arrive”. – this particular saying goes apt with what we want to convey! If you do not understand your fitness goals, you will never be able to structure a good training plan which will be productive and result-driven.

Fitness is a vast word indeed with multiple layers and different meanings for different people. Fitness may mean strength, flexibility, anaerobic conditioning, and more! During your gym session at any particular time, you are going to work on multiple aspects of the fitness equation. But all of them have one thing in common – the primary focus is essential to have.

Bodybuilders’ ‘bulking’ and ‘cutting’ cycles are performed differently at different times just because of the fact that losing fat and gaining muscles is far more manageable when they are performed separately rather than pursued at the same time.

HAVE SIMPLE FUNDAMENTALS. DO NOT OVER-COMPLICATE THINGS

Fitness world is a place where you will find almost an unlimited amount of complexities and anybody could be forgiven for a small break-down or giving up prior to even starting the training!

Thousands of articles and books are there which give us details about the best training process, principles, and training methodologies. Also, there can be many supplements and training tools found more than your imagination. In most of the cases, the training tools and fitness approaches would have a positive impact but no visible progress will never come out if you don’t focus.

Thus, structuring your training process and workout regime with simple fundamentals would be the best way to kickstart your training plan and have a realistic goal. Afterward, you can add in some complicated stuff but avoid the over-complications.

In a nutshell, remember one very important factor for success – consistency is the king! Start with small workouts, be consistent with it and proceed by adding up difficulties. Never miss a session – that’s the secret to create a realistic training plan and meet the fitness goals.

TRACK DOWN YOUR CALORIE IF YOU WANT TO BULK UP OR LEAN OUT

If you need to gain a good amount of muscle, you will surely need to eat at a caloric surplus. On the contrary, you need to eat at a caloric deficit in order to lose a considerable amount of fat from your body.

It’s not often possible by the people to calculate and estimate the accurate amount of food they are eating from one day to another. In that quest, you can track down your calories via intuitive tools like MyFitnessPal or something that works.

So, these are the three most considerable aspects to create a realistic training plan for meeting a fitness goal. If you want to get fit, the foremost activity you should do is to create a fitness goal that you want to achieve and plan your training accordingly. What we mean to say is that you should never make a training plan at the very beginning that is not possible for you to follow or pursue. Always remember, the success that sticks around comes gradually. So, you need to focus on sustainable development if you want your body to get fitter than ever. However, if you are not able to find the right regime for yourself, you can consult the most luxurious gym in Kolkata i.e. Starmark Fitness Studio.

It’s an established fact that the maintenance of fitness level during pregnancy is one of the most crucial aspects of any woman’s health. Not only the fitness exercises keep you healthy during your days of pregnancy but it also offers your body the strength to cope with labor! Apart from these benefits, certain safe exercises during pregnancy can help you regain your shape after giving birth to your child.

In contrast with the popular belief, doing exercise when you are pregnant is not fundamentally risky. Even NHS reports state the fact very clearly that women involved in exercises during their pregnancy are way less likely to experience issues after pregnancy and labor! However, what you need to keep in mind is that not every sort of exercise is safe and can offer you the benefits. In order to give you a better idea of the exercises you need to practice when you are pregnant, we have crafted a useful list of such workout programs.

A LIST OF SAFE EXERCISES DURING PREGNANCY

The following exercises you will discover are specially crafted considering the safety of pregnant women. So, you will be able to perform these exercises despite your current health conditions.

YOGA

Yoga is a multipurpose workout that offers a great deal of flexibility and helps in maintaining your muscle tone. Yoga is also a low-impact workout which makes it easily adjustable along with the progress of your pregnancy. Even if you have not done Yoga before, it is an exercise even the beginners would be able to catch up with and perform during their phases of pregnancy.

SWIMMING

Swimming is apt for each stage of your pregnancy and one of the safe exercises to practice during pregnancy. Especially, during the third trimester, Swimming is an exercise that would help you relieve your stress as the water comes in handy for lightening your load by supporting your weight. If you perform light swimming for 30 minutes (maximum), nothing can be a better exercise than this. It will be the perfect exercise for all your muscle groups as well as your overall fitness while being safe for you and your baby at the same time!

WALKING

Walking is an exceptionally effective daily-life exercise that keeps your blood circulation running and burns calories. Also, walking or brisk walking can be a risk-less exercise which will be immensely useful at each stage of your pregnancy as it will keep you fit and active. Include 30-minute walking into your daily pregnancy exercise plan as it is designed for your everyday exercise routine. Whether it’s an open-air walking or a treadmill, walking will matter if you are pregnant.

EXERCISES TO AVOID WHEN YOU ARE PREGNANT

As you have already explored the safe exercises during pregnancy you need to perform each and every day, it’s time to know the exercises you need to avoid while you are about to give birth to a new life! If you are used to running, you may run at a low pace, that also after consulting with doctors and physicians. Here is the list of exercises which are a strict ‘NO’ for a pregnant lady.

• Ball sports like Football, Cricket, Tennis, etc. can be lethal for you since there is a huge risk of your bump being tackled or hit!
• Risk sports like rock climbing, trekking, ice climbing, horse riding and more are never preferred if you are a pregnant woman as they are too physical and may result in a fall!
• The body contact games like boxing, martial arts, or wrestling should not even be among your considerations as it can cause a serious injury for you and your baby!

In conclusion, you need to avoid the strenuous and exhausting exercises and should always go for the low-impact workouts which will keep you fit and fine without causing any injury or harm! It is always your responsibility to keep yourself and your baby harm-free so that you can live happily and healthily in the future as well! The above-mentioned safe exercises during pregnancy will be the ones you should opt for as they are the ones which will help you to be fit without any injury or harm!

Starmark has always been one of the pioneers where you will find all the exercises which are especially crafted for women. If you want to join a gym later your pregnancy for an improvement in your fitness, you can claim your place at our gym and get trained by the personal and group trainers along with the finest nutritionists and dietitians.