Month: July 2023

If you’re starting a workout routine to whip your body into shape, chances are you’re looking to burn some of that extra fat while you’re at it. While any exercise routine will burn fat over time. Though, there are a few methods and practices that’ll do so far more effectively than others. So, what are the best lifestyle changes to make to burn off excess fat, and how can you implement them in your day-to-day life? Let’s take a look. Here are tips on Burning Quick Fat.

Aim for 30 Minutes of Exercise a Day

First of all, aim to get in 30 solid minutes of exercise every day. All exercise helps to get your heart rate up and burn calories. Studies show that you typically enjoy the most cardiac growth after sustaining an elevated heart rate for about 30 minutes. Cardiac growth allows your circulatory system to work more efficiently. It gives you better stamina in future workouts and even boosting your metabolism.

Combine High and Low-Impact Exercises

While it may be tempting to go straight for the most intense fat-burning workouts possible. We’d encourage you to adopt a more balanced regimen. While heavy weightlifting and high-impact cardio will burn a huge amount of calories. Overdoing it will leave you more prone to injuries that’ll undo your progress. As such, you should try to work in some lower-impact exercises as well like yoga and other basic stretches.

Adjust Your Diet as Well

In addition to regular exercise, you should also make adjustments to your diet. Even if you’re getting all the exercise you need, eating an unhealthy diet will cause you to have less energy and see fewer benefits from your workouts. Try to consume a balanced diet with plenty of protein, vitamins, and minerals to ensure your body is getting the fuel it needs to carry you through your workouts.

Establish (And Stick With) a Workout Routine

The most important part of exercising for sustainable weight loss is setting an effective routine, and having the grit to follow through with it. Even if you do great with a routine for a few weeks, abandoning it after will only cause you to slide back to where you started. Remember that burning fat is a process that takes time, so even if you don’t see results now, you should keep working towards your goal.

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Anyone who has been a member of the fitness community for any amount of time has probably been warned not to skip leg day. Then again, though, most of the people promoting leg day become a lot less enthusiastic once it actually comes time to do leg day. With the right lower-body workouts, however, leg day can be a fun and challenging exercise experience. Let’s take a look at five of the best lower body exercises for a fitter body!

1. Deadlifts

Deadlifts are by far the most intense exercise, but at the same time stand to provide a huge number of benefits not just to your lower body, but to your lower back as well. To do a deadlift, you’ll need a barbell, and depending on how much you’re lifting, a spotter in case things go awry.

2. Lunges

Lunges are an equally simple, yet equally effective exercise to squats. To do a lunge, take a step forward with one leg, bend your knee at a 90-degree angle, kneel with your opposite leg, return to your starting position, and repeat, alternating the primary leg you use to ensure that both legs are getting equal benefits. This exercise primarily targets your glutes, hamstrings, and calves.

3. Calf Raises

The beauty of calf raises is that they’re easy enough for just about anyone to do with no prior workout experience, so they’re a great addition to your leg day regimen. The movement for a calf raise is similar to standing on your tip-toes, so while not particularly intense, a large number of reps will help you build calf and ankle muscles over time.

4. Pistol Squats

Pistol squats are an extremely intense workout that require strength and dexterity. To do one, stand on one leg and squat, sticking the opposite leg straight out. Then, return to your starting position and repeat, alternating the primary leg with each rep.

5. Squats

Squats are one of the most basic leg day exercises, and work great both as a warmup and as a part of your core workout routine. The motion is extremely basic, simply moving to a position as if you were sitting in a chair and then standing back up. There’s no equipment required, and as simple as this motion is, it does wonders for your glutes and core muscles. If you haven’t already, we strongly recommend making them a part of your daily workout routine.

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Whatever your fitness level, yoga is a great way to get fit and improve your flexibility. Yoga has been used by athletes and amateurs alike to tone muscles, improve posture, and generate serotonin within the body. But when approaching yoga for the first time, or even the first time after a pause, things can feel overwhelming. Where do I start? What equipment do I need in yoga starter kit?

While the beauty of yoga is that it can be done anywhere, anytime, utilizing yoga accessories can help you get the most out of your workout while practicing the proper safety precautions.

Yoga Mat

​​One of the most important items to possess before starting your yoga practice is a yoga mat. Similar to an exercise mat or gym mat, using a yoga mat helps protect your palms and feet from the roughness of the floor. Using a thick yoga mat can also help to prevent any slips or falls that could occur throughout your practice. 

Yoga Bricks

Foam yoga blocks, also known as yoga bricks, are used to help you maintain balance in the more complicated poses associated with the yoga practice. 

Think of yoga blocks like training wheels on a bike. Without these bricks, newer and less flexible participants may not be able to even attempt certain exercises. In the attempt of these exercises, yogis gain the strength and flexibility to eventually remove the blocks. Once you have mastered certain poses, yoga blocks can then be used to deepen the stretch or make certain moves more complex, allowing you to continue improving week to week.

Additional Accessories

Additional items, like a yoga wheel or yoga towel, can enhance your experience, although they are not completely necessary. The best way to get the most out of your yoga routine is to regularly alter your flow to continue challenging yourself as you become stronger and more flexible.

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Yoga is becoming more and more popular lately due to its wide range of health and fitness benefits. So there’s a fair chance you’re looking to get started on it yourself. Before that, though, you’ll need a proper starter set of yoga equipment. So, what goes into the perfect yoga starter set? Let’s take a look.

Yoga Mat

First and foremost, you’ll want to invest in a high-quality yoga mat. As a fair number of yoga asanas (poses) are done on the ground. Attempting to do yoga on a bare, hard floor is uncomfortable, to say the least. A thick yoga mat helps to alleviate this, providing a soft, comfortable cushion between you and the ground. This will make your yoga journey a far more pleasant experience overall. Itcan even help to prevent slippage during certain asanas that would be difficult on surfaces like bare hardwood.

Yoga Block

Yoga blocks are a key part of any yoga set. Often used to prop up the arms or support your legs or back during certain asanas. If you need to touch the ground with your hand for an asana, for example, but your arm isn’t quite long enough to reach. You can use your yoga block to make that reach a bit easier. On the other hand, if an asana requires your back to be elevated off the ground, you can use a yoga block to prop yourself up. Either way, having one greatly expands your options for your yoga journey.

Yoga Wheel

Finally, there’s the yoga wheel, which though used in a similar way to the yoga block, has an entirely distinct purpose. While yoga blocks are most useful in poses that remain stationary, a yoga wheel allows you to have a greater range of movement, making otherwise-difficult asanas much more accessible, especially for beginners. 

Yoga wheels are especially important for those who are trying yoga to relieve chronic pain, as they allow people at risk of re-injury a way to ease into the more difficult asanas, especially those that involve backbends. Whether for safety, comfort, or convenience, though, anyone who’s starting their yoga journey should consider investing in a yoga wheel.

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Many women view building muscle as a discouraging and frustrating process. As the female body typically sees slower, more gradual gains than the male body, it can be easy to give up on your workout regimen partway through when there aren’t any visible gains yet. Though it’ll still be a gradual process, knowing the right exercises can make all the difference, so let’s take a look at the top 5 core workouts for women.

1. Dead Bugs

Dead bugs primarily work your abdominal muscles with a special emphasis on your hip flexors. As such, they’re great for increasing your mobility and overall flexibility, helping to simplify other elements of your exercise routine.

2. Crunches

Crunches are some of the simplest core exercises, but can nevertheless provide anyone with a solid challenge. It’ll have a huge impact on your abdominal muscles, most notably the rectus abdominis, giving your core some fantastic gains. Best of all, you don’t need any equipment to do crunches, though a yoga mat may make them more comfortable to do in the long run.

3. Hip Dips

Hips dips are best for firming up your abs and obliques as well as helping to slim your waist. In addition, they’re known to help increase flexibility, so they’re great for increasing your overall workout resilience and even reducing your risk of injury. It’s easy enough to get started with hip dips, and they’ll continue to be an invaluable part of your exercise routine even when you start branching out and moving on to more intense workouts.

4. Planks

Planks are one of the best core workouts out there, benefitting not just your core, but your shoulders and arms as well. In addition, it’s extremely easy to increase the difficulty of your planks as you become more and more experienced, as simply planking for longer will increase the intensity greatly.

5. Bear Crawls

In addition to targeting your core muscles, bear crawls also have a marked impact on the shoulders and legs. It’s a great all-around stability exercise that works to build up strength and can even increase your sense of balance and coordination.

Take your core training to the next level with these 5 core workouts. Develop strength, stability, and balance for a stronger you. Looking for more personal fitness tips, recommendations, and products? Visit us at NineFit today!

Looking to build upper-body muscle strength? Arm workouts are one of the best places to start, as they’re simple enough for beginners, but can easily be adjusted to fit your desired difficulty and intensity. Of course, some arm exercises are better for strength-building than others, so let’s take a look at five of the best.

1. Bicep Curls

Bicep curls are an incredibly simple exercise, and can be done regardless of your strength, experience, or skill level with arm exercises. All you need to get started is a set of dumbbells, and it’s easy enough to do a few bicep curls here and there whenever you have some spare time. Overall, they’re one of the best exercises for workout beginners and veterans alike.

2. Push-Ups

Aside from being an excellent arm exercise, push-ups give countless other muscles throughout your body a full workout as well. Like bicep curls, you can do push-ups no matter where you find yourself, but unlike bicep curls, you don’t even need basic equipment to do them, just your body and plenty of motivation.

3. Overhead Extensions

Overhead extensions primarily work your triceps, and are known to help boost muscular stability, especially in the core and shoulders. This boost in stability is naturally quite helpful throughout the other parts of your exercise regimen. If you’ve already added bicep curls to your workout regimen, you already have all the equipment you need for overhead extensions, which only use one dumbbell.

4. Dumbbell Rows

Though they may require a bit more equipment than the other exercises on this list, dumbbell rows’ immense strength-building benefits make the extra investment well worth it. Aside from your dumbbells, you’ll also need an exercise bench to position yourself against. Once you have all the equipment you need, however, you’ll notice some incredible gains in your arms and shoulders.

5. Shoulder Presses

Finally, shoulder presses, a more challenging workout option known to work your arms, shoulders, and upper back. Because shoulder presses work the upper back as well as the arms, they have the potential to reduce your risk of injury in addition to their strengthening effects.

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Though yoga is typically used to build flexibility. It can also use to great effect in your strength training regimen. Of course, to get the fullest strength-building benefits from your yoga routine, you’ll need to know which poses are best for becoming stronger. Let’s take a look at five such yoga poses and what they bring to your workout regimen.

1. Plank Pose

The plank pose is an incredible option for strength building, so much so that it sees frequent use even outside of yoga-practicing circles. Requiring patience and balance to master. It is great for blasting your core muscles, and even extends to the upper and lower body. No matter what kinds of workouts you prefer or what your strength-building needs are, the plank post is always a solid choice.

2. Warrior III Pose

As one of the most popular yoga poses, warrior III is another extremely versatile asana, with benefits ranging from a greater sense of balance to an increase in strength. It strengthens muscles across your back and core as well as the balancing muscles in your feet and ankles.

3. Chair Pose

Another popular yoga pose outside of yoga-practicing circles, the chair pose is perfect for building muscle strength and endurance. It primarily targets leg muscles, most notably your glutes, but is also known to give your lower back a boost. Like the plank pose, it’s incredibly versatile and easy to do wherever and whenever you want, so no matter where you find yourself, you’ll be able to get a quick workout in.

4. Dolphin Pose

The dolphin pose, a very distinct yoga pose that primarily exercises your leg and arm muscles. The strength gained from this exercise will allow you to perform better in the rest of your workout regimen, and will even reduce the risk of injury during that workout to boot!

5. Boat Pose

Finally, the boat pose is yet another powerful core-building exercise to add to your repertoire. Though it’s thought by many to be one of the more difficult yoga poses to execute, especially for beginners, having the patience to master it will pay off in the long run, giving you an incredible strength-building tool.

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