Best Strength Training Workouts for Fat Loss and Endurance

If you want to be fit and strong, know about different types of fat loss strength training workouts which help you increase your endurance too.

Strength training is not only practiced for losing weight and building muscles. It is also practiced for increasing body endurance and immunity power. Certified gym trainers in almost every multigym of Kolkata suggest learning the steps of each exercise properly before performing that because wrong workouts may lead to injury and even muscle or joint pain.

Remember, you have to pair the strength exercises by creating a proper fitness regime where a set of strength training workouts will be practiced.

How to Lose Fat & Build Muscles with the Strength Training Workouts?

Strength training workouts need a proper diet to follow, so that you can feel light. This will also help you in balancing your body and lifting dumbbell weight without any trouble. Experts recommend some fat loss strength training workouts that you can practice at early morning to cut out the extra flab from each part of your body.

1. Chest Exercises

Chest Exercises

You may ask, why it is needed to increase the strength of your chest by practicing strength training. The answer is simple: if you want to increase the flexibility and endurance of your body, strength training is needed. Moreover, strength training helps in balancing your upper body muscles and improves your posture by giving a good shape to your chest. Some exercises for chest are:

  • Bench Press – Bench Press is always a good fat loss strength training exercise that will help in cutting the fat from your arms, shaping your shoulder and arms, building muscles of the upper body and increase the strength of your chest portion.
  • Cable Crossovers – This exercise helps in defining the muscles of the upper body and strengthen the chest and arms. Practicing this workout will also help you boost up the energy of your body.
  • Inclined Dumbbell Press – This is one of the best strength training for fat loss that works on the sternocostal and clavicular head muscles. This dumbbell workout helps in building your posture and giving you the correct shape by lifting weight as per experts. This exercise also helps in developing the pectoral muscles of your upper portion.

2. Back Exercises

Back Exercises

Strength training increases the bone density, manage your weight and reduce the risk of osteoporosis and back pain. The bones, ligament and muscle pain can be relieved by back strength training exercises. Moreover, these workouts burn calories and increase metabolism. Here are a few strength training back exercises:

  • Hyperextension – If you are an athlete or a sportsman then Hyperextension is one of the best strength training workouts which provide you a strong back. Even this exercise can help you manage your back pain. Moreover, it will give support to your spine and will improve your posture.
  • Seated Cable Row – This is a pulling exercise which works on the forearm muscles and upper arm muscles like triceps and biceps. Moreover, stabilizes your body and increases dynamism to the back portion of your body like shoulder, neck and upper back portion. You will also able to cut fat from the back portion with the help of this workout.
  • Dumbbell Rows – This is one of the dumbbell exercises that strengthen the muscles of upper-back portion, rear deltoids, lats, forearm, and even biceps.
  • Lat Pulldowns – This strength training alleviates tension and pain in the back portion of your body. It also develops the muscle of your arms.

3. Shoulder Exercise

Shoulder Exercise

Strength training strengthens your muscle and enhances your posture in the shoulder area. It also increases the stability in the shoulder joint. You can try some strength training workouts for your shoulder:

  • Bent Over Laterals – If you don’t have a proper shape in your neck and extra fat on your shoulder then this exercise can really work. Along with posture correction, this workout adds upper body strength and reduces the problem of spondylosis.
  • Dumbbell Military Press – If you want a masculine body and wide shoulders then Dumbbell Military Press is an appropriate exercise. You can also emphasize your deltoids with the help of this exercise.
  • Cable Laterals – This is a good fat loss strength training exercise that helps you reduce your weight and reduce the shoulder muscle tension. Not only the upper portion, but this exercise also helps control the weight of your whole body.
  • Side Laterals – Side Laterals help in achieving muscle hypertrophy or growth. You can grow muscles of your lateral deltoid. This workout also helps in broadening your shoulder and the biceps.

4. Thigh Exercise

Thigh Exercise

The strength training workouts also help in strengthening your glutes, legs, and lower body. It also helps muscle mobility. Along with thigh, the core muscles are also endured if you practice strength training. Some exercises for thigh are:

  • Lunges – Lunges can strengthen the tissues of your legs and buttocks. Moreover, this workout helps in circulating the blood in your lower body properly.
  • Leg Extension – If you are affected by severe joint and knee pain then Leg Extension is a great therapy. This workout also focuses on strengthening your knee joint, patellar ligament and quadriceps.
  • Machine Hack Squats – This exercise helps in strengthening the lower foot, glutes, and quads. It also helps in cutting down the fat of the thigh.

5. Calves Exercise

Calves Exercise

A strong calf has multiple benefits. It will help you stabilize the feet and ankle. It also strengthens the hips and butts along with the entire calf. Practice these workouts to get a strong calf muscle:

  • Seated Calf Raise – This exercise prevents shin splints. Seated Calf Raise also cut out the fat of your calves.
  • Standing Calf Raise – This workout increases the ankle strength, reduce calf pain and also help in achieving bigger calves. If you’re prepping for the marathon and you want to run long start practicing Standing Calf raise regularly.

Bottom Line

If you practice all these strength training workouts every day then there will be no chance in increasing calorie. Moreover, these exercises will help you gain the power to succeed in every battlefield of life such as sports, athletic, media-related works, etc.

10 Healthiest Full Body Dumbbell Workouts for Beginners and Pros

Harness the power and boost up energy by practicing the best dumbbell workouts. Before starting your fitness regime, try to follow some expert instructions!

Many people have a concept that hitting the gyms for long hours and running for elongated time may help them build perfect muscles and strengthen their body. Do you think in the same way?

Let us tell you, that’s partially correct because if you want a full-body workout for gaining strength, reducing weight and building solid muscles by cutting fat then practicing a set of full body dumbbell workouts are necessary to accomplish your fitness targets. Just keep yourself dedicated towards your fitness goals, diet regime and daily routine without skipping any step.

According to BMJ Global Health, the dumbbell exercise is a therapy which not only maintains your weight and muscles but also reduces life-threatening breast cancer. You don’t need much equipment to practice the best dumbbell workouts, just a pair of dumbbells it enough as per the weight recommendation of health experts.

How to Do Full Body Dumbbell Workout?

You may practice crunches, pullups, jogging, and squats, but dumbbell workouts will help you fulfill all the fitness targets you want to accomplish. However, you need a proficient fitness trainer of the best gym in Kolkata who can teach you the exact ways to lift up dumbbells and do full-body exercises.

Remember, practicing wrong dumbbell workouts may lead to injury or stretch marks in your arms and other parts of your body.  So, health Experts suggest practicing some best dumbbell workouts for all-level gym-goers so that you don’t feel any confusion in practicing those steps.

Full Body Dumbbell Workouts for Beginners

Usually, novice fitness enthusiasts hold dumbbells in an unstable way because they have less experience in holding dumbbells and practicing workouts like a pro. So, their muscles need to work hard for getting stabilized. So, don’t start from intense workouts if you are just beginning a fitness regime. Have a look at some dumbbell workouts for beginners:

1. Lateral Raise

Lateral Raise

Lateral Raise targets the outer head-point of the deltoid muscles that are located on the uppermost part of the arm on the shoulders. Moreover, this dumbbell exercise will work on your entire hands and shoulders by toning up the extra flab. It brings flexibility by breaking the arduousness in your body and also works as a warm-up exercise for novice fitness lovers. Along with the hand, it is an upper-body dumbbell workout because it shapes up your arms and broadens your shoulders.

Steps:

  • Choose dumbbell weight as per the direction of your fitness expert.
  • Stand straight by keeping shoulder-width distance apart.
  • Grab the dumbbells with your palms.
  • Start raising each arm out to both the sides with the shoulder level.
  • Keep the chest up by bending your elbows slightly.
  • Hold the dumbbells for 2-3 seconds.
  • Repeat it 5-10 times when you are a beginner.
  • Now, pause the lower weights back and relax.
  • Breathe normally while doing the exercise.

2. Lunge

Lunge - Full Body Dumbbell Workout

Do you want to build strength on the muscles of your legs? If yes, then definitely Lunges are great steps to tone down your legs and build solid muscles. Moreover, it will provide strength to your bones and help you win any kind of race.

Steps:

  • Hold two dumbbells in your hands by both the sides.
  • Stand with your torso straight.
  • Now step forward with one leg around two feet and lower your upper part of the body down.
  • Maintain the balance of the body while keeping the torso upwards.
  • Don’t let your knees go beyond your toes because it will put stress on the knee joint.
  • Push up and go back to the beginning position with the help of the heel of your foot.
  • Inhale and exhale normally.
  • Repeat the steps as per the direction of your fitness trainer.

3. Dumbbell Bench Press

Dumbbell Bench Press

If you want to get a good shape of your chest and arms then Dumbbell Bench Press is one of the effect workouts. While practicing dumbbell bench press, always ask from proficient fitness coach about them that how much weight is needed to be lifted as per your height and weight.

Generally, this exercise is done to shape up the muscles of the arms and chest with solid muscles. Moreover, it also provides strength to the muscles of the entire body.

Steps:

  • At first, lie on a bench and grab a dumbbell in each hand.
  • Keep your feet flat on the floor.
  • Now start pushing the dumbbells up and keep the arms over your shoulders.
  • Tilt your chin towards the chest portion.
  • Touch your tummy in while doing this workout.
  • Keep the dumbbells down and side your elbows slightly below your shoulders.
  • Now, roll up your shoulder blades up and down for 5-7 times.
  • Push up the weight and don’t lock your elbows.
  • Make a natural arch from your back and the bench.
  • Lift as much weight as possible, otherwise, you may feel tired.
  • After one set, you can repeat this dumbbell workout again.

Full Body Dumbbell Workouts for Intermediates

After the beginner stage, let’s learn about the best dumbbell workouts for intermediate fitness enthusiasts who have a basic knowledge about dumbbell exercises. Have a look at a few of them:

1. Chest Flye

Chest Flye - Full Body Dumbbell Workout

Not only on chest, but this workout also works on the shoulders, biceps, and triceps to create a perfect shape. It also strengthens up the upper-most portion of your body. So, it is one of the best strength training programs. This exercise is good for releasing stress, spondylosis and back pain. However, practice it after taking proper guidance from health experts.

Steps:

  • Lie on your back straight.
  • Bent your knees and feet on the floor and hold dumbbells straight just over your chest.
  • Open your arms wide to both the side with a slight bend in the elbows.
  • When you bring out the weight, just squeeze your chest.
  • Repeat the steps 5-10 times as per your capacity and relax.

2. Front Squat

Front Squat

According to ‘Strength and Conditioning Journal’, Front Squat plays a great role in athletic development by strengthening the muscles and joints of athletes or sportsperson.

Front Squat is a full body dumbbell workout that works on your shoulders, elbows, hands, chest, tummy, legs and knees. This exercise also cuts down the extra fat from each portion of your body, reduce body pain, helps in forming a good posture, brings balance in your body and strengthen the muscles of your body.

Steps:

  • Firstly, load bars with weight.
  • Stand straight inside the squat rack after setting the bar.
  • Now position yourself just under the bar.
  • Rest the bar on the top of the shoulders but lift that much weight which is possible.
  • Stabilize the bar by using your hands.
  • Take one step backward and place your feet on both sides.
  • Now, sit down between the knees and lookup.
  • Sit as low as you can and make sure that your elbows are pointing upwards.

Note: This is an intense exercise, so take the help of fitness experts while practicing this.

3. Bent-Over Row

Bent-Over Row

This dumbbell workout will work on your waist, tummy, legs, neckline, shoulders, and spine. It brings balance in your body and also brings flexibility.

Steps:

  • Grab dumbbells or barbells on your palm with a shoulder-width grip.
  • Bent your waist down towards your knees.
  • Hang down the arms
  • Pull the bar to the chest and lower your back down.
  • Again, pull up the dumbbells or barbells.
  • Do this set for 5-8 times by inhaling and exhaling well.

Full Body Dumbbell Workouts for Advanced Fitness Lovers

After becoming a dedicated fitness enthusiast, you can easily step up with any kind of dumbbell workout. Even fitness pros also practice these kinds of workouts to build their body.

1. Renegade Row

Renegade Row

If you want to strengthen the bottom part of your body then Renegade row is one of the best dumbbell workouts. Moreover, it helps you in shaping up the upper portion of your body and arms.

Steps:

  • Position the dumbbells or kettlebells on the floor and keep shoulder-width apart.
  • Keep your body straight and extended.
  • Support your upper body by handling the handles of the kettlebells.
  • Push one kettlebell or dumbbell into the floor when you are rowing it.
  • Now, lower the dumbbell to the floor and repeat the steps in the same way with other hands.
  • Breathe in and out and then relax.

2. Thruster

Thruster

This workout helps you burn lots of fats and unwanted muscles of your body. This full-body dumbbell workout will help you balance your body and strengthening the core muscles.

Steps:

  • Stand straight by holding dumbbells with your palms facing the shoulder height.
  • Keep shoulder-width apart your toes pointing slightly outwards.
  • Now start squatting down slowly and explode up thrusting the dumbbells above your head.
  • Repeat these steps ten times or less than that.
  • You can adjust weight as per your capacity.

3. Split Squat

 Split Squat 10

This is a multi-squat dumbbell workout that helps in conditioning your lower body, strengthen your bottom part and bringing balance in your legs.

Steps:

  • Stand with the open space with your feet and shoulder-width apart.
  • Tuck your elbows and place both of your hands on your hips if you are just practicing bodyweight split squats.
  • You can also use dumbbells and hang them by your sides facing palms inwards.
  • Now raise the heel of your back foot and see that your toes should touch the floor.
  • Keep your back heels and hips straight.
  • You can repeat the steps once more as per your limit.

Bottom Line

Hope these full-body dumbbell workouts will help you shape up your body, build muscles and strengthen both your muscles and joints. However, try to follow the steps and levels of exercises as per aforesaid guidelines to get a better result.

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 HEALTH BENEFITS OF POWERLIFTING YOU SHOULD NEVER IGNORE

Powerlifting not only bulks up your muscles but also comes with other great benefits. Know about the top health benefits of powerlifting and get healthy!

Among the most common and popular fitness workouts, Powerlifting is one of the inevitable ones in terms of benefits and intuitiveness. Powerlifting is also done at the biggest competitions across the globe and counted as one of the defining exercises to enhance your healthiness and strength. In this article, we are going to discuss the finest health benefits of Powerlifting which will help you make yourself stronger and healthier!

BEST HEALTH BENEFITS OF POWERLIFTING

Powerlifting is capable of boosting your health to the extent. This exercise is way different from the regular weightlifting you do in your gym. While the regular weightlifting consists of lifting the weight on a large number of sets and repetitions without involving that much of weight, the powerlifting, on the other hand, is quite contrary to the exercise as powerlifting is a sport where you need to lift as heavy as it’s humanly possible. So, let’s jump into the benefits of Powerlifting without further ado.

1. BUILDS BIGGER BONES

Powerlifting is a weight-bearing exercise which is popularly practiced to make muscles stronger. However, there’s another aspect of powerlifting which is overlooked by most of the individuals! Well, with strong and bigger muscles, powerlifting also offers bigger bones!

The weight-bearing exercises are the ones that put an insane amount of weight on your body’s joints and bones. Weight-bearing workouts like powerlifting are extremely beneficial for your bones since your bones, like your muscles, are not static which means they can grow in size and strength. When you involve yourself into a weight-bearing exercise, it will force the osteoblasts in your bones to lay down new bone mass. The more you do powerlift, the more osteoblasts will lay down which means your bones will be thicker, stronger, denser with daily practice.

2. BUILDS STRONGER AND BIGGER MUSCLES

The strength of your muscles can grow exponentially if you are able to reap off some regular powerlifting. When you exercise through weightlifting and move to powerlifting eventually, your muscles develop the small tears which are termed as micro tears. Well, these micro tears are not necessarily good elements since they a little damage to your muscles and hurt but a little damage is always good for the greater good. Basically, things always get worse before they get better.

These micro-tears in your muscles heal or grow over a short while over with a scar tissue or more muscle tissue. This will result in your muscles growing stronger and bigger with time. Protein is something that plays a pivotal role in healing and growing your muscles after any harm. Thus, every powerlifter should ensure that they are getting enough protein for themselves in order to let their muscles grow fast.

3. WEIGHT LOSS AND CALORIE BURN

The health benefits of powerlifting go beyond just strong bones and muscles! Powerlifting is considered to be one of the forefronts among the top calorie-intensive types of workouts owing to the amount of strength and energy required for performing this exercise that involves lifting hundreds of pounds at once. It’s quite simple – an exercise that requires a lot of energy will obviously be the exercise that will burn a great amount of calories on your body! The real powerlifting can burn calories beyond your imagination.

Researches prove that a single day of powerlifting can help grow the calorie intake requirements up to 15 percent! In simpler words, one little powerlifting session is capable of forcing your body to absorb 15% more calories a day just to stay in sync with the normal energy level. Powerlifting will gain you more weight but the weight will not be the result of your fat; rather it will be for your grown muscles.

4. INCREASED CONFIDENCE

Powerlifting can do wonders in terms of lifting up your confidence which can also be considered as one of the huge health benefits of the exercise. If you powerlift on a regular basis, it will surely make you feel more confident, hold you in greater repute, and boost your self-esteem because of a simple reason – you will be stronger and everybody has to feel confident when they are strong!

Moreover, there’s another aspect of powerlifting that takes your confidence to new heights! When you’ll find yourself with bigger, stronger muscles, and with a toned body, it will let you see yourself in new lights. Looking at the mirrors would feel way better when you will see the big biceps and abs on your body which are the beneficial health benefits of powerlifting exercise.

5. BETTER ATHLETICISM

Powerlifting can help you run and jump better! One of the major lifts in Powerlifting is the squat which is an exercise that swells the muscle power of your legs (especially, your calves and thighs) which eventually helps in making you better at running and jumping. Moreover, the strong legs will come in handy for better balancing abilities because of having a more solid base to stand.

Exercise plays a pivotal role in the daily life of every human being because of the strength, durability, flexibility, and shape it offers. When it comes to powerlifting, the above health benefits of powerlifting are the ones that should induce you to get you going with the exercise. Moreover, you will also build stronger core and posture along with the above advantages if you do powerlift! Starmark, being the best multi gym in Kolkata, offers the paramount powerlifting exercises which will develop your bones, muscles, and confidence to the finest extent.