At What Age Should You Start Lifting Weights

At What Age Should You Start Lifting Weights

Nowadays, joining a gym has become a fashion trend but a lot of people have a problem that they don’t know what is the right age to join the gym or start working out.

If you are below 17 than are some point must-read  then you take your own decision

1 keep a guide

As per recommendation you can go to the gym after 13 that is your teen but make sure that you have a guide with you who have proper knowledge about using equipment or exercise so that he/ she can guide you.

2 try to avoid exercise which compresses your spine

This is highly suggested to stay away from weight lifting like bench press, heavy squat, barbell overhead, dead-lift  etc. do exercise which is free weight like pull-ups, push-ups, jumping etc.

3 your goal

First, ask yourself why you want to join the gym. If you want to join the gym for fitness than I don’t think you need to go to the gym. 

there are a lot of ways to remain fit like playing your favorite sports you can remain fit by this by doing your favorite sport.

4 asking gym owner

If you ask any gym owner that whether you can join a gym owner will definitely say yes because most of the owner doesn’t have much knowledge about it and why owner will lose the customer but there might be some good one who will give you good advice. 

Joining at teen is not bad but you need to be given the right guidance and there should be some with you all the time and most of the trainer in India they don't have proper knowledge and they don't even take care of you.

5 maturity

Our mind starts developing at the age of 13 or 14 so most of the guys who want to join a gym before 17 they might be immature they might get influenced by looking at bodybuilder photos on Instagram or Facebook and now they want to go to the gym.

6 change of injury

Before 17 your body is in developing phase and lot of hormonal changes are going to your body and in the gym

all the exercise are of weight lifting and mostly in Indian trainer don’t train you properly so there is a high chance of getting injury to your body if you don’t follow the right form of exercise.

7 Finally the biggest myths “you will not increase your height”.

99 percent of your height depends upon your genetic. Your height will automatically grow as per your genetics

Conclusion

Last I want to say read all about point if you are teen then show it to your parent discuss with then and you can go make sure you read and follow all the points properly

And also stay away from drugs and supplement eat homemade food.

can also read this article top fat loss mistake

Can You Workout Twice A Day

Are you thinking of going to the gym twice a day and want to know

the advantages and disadvantages of it here are you at right place.

normally people don't even get time to work out once a day this

type of workout is followed by an athletes who are going to compete

very soon or else normally they go once a day to the gym.

But if you want to go to the gym twice a day then you need to know

their merits and demerits 

Benefits

1 help to reduce weight faster 

2 increase your fitness level

3 increase your strength

4 if you are not able to work out for a longer period at one time
than you can distribute the workout in a small session.

5 increase protein synthetics

6 increase your metabolism

Disadvantages

 if you are not taking proper rest than there are a lot of side effects 

1 risk of over-training

2 more chances of getting an injury

3 you can also experience mood swing

4 your immune system might get affected

5 if you are not getting the results you will be stressed and also
might quit the gym

My tips

*(If you are a beginner, don't go for it. Go only once a day)

1 First, make your goal clear why you want to go to the gym twice
a day

2 There should be enough gap between both work out it might be
at least 6 to 7 hours

3 If you want to workout twice a day you can do a high-intensity
workout in the morning and do light work out in the evening e.g
in the evening you can go for a walk or can do yoga.

4 Stay hydrated between your work out and throughout the day

5 Before going to the gym twice a day first take your trainer advice

6 Take a properly balanced diet so that you can recover

the best way to get 6 pack abs

the best way to get 6 pack abs

or best way to make your abs visible

   

you might have done lots of crunches to make your abs visible but not getting any results here are the rules you are not following to make your abs visible

1.Do everything in balance - cardio, weight and resistance training

Most of the people only do a lot of cardio and don't focus on weight training or resistance training.

So everything must be in balance don't only do cardio or weight training go to your trainer set a proper workout and follow that schedule

or else you’ll can do 30-minute weight training and 15-minute cardio

2. calories deficient

People don't focus on calories intake there is a certain limit of calories intake that is your Maintenance calories.

even though if your diet is good and you are caloric surplus you are not going to lose your fat.

     

3. Properly balanced diet

Abs are not built in the gym you will work out only for an hour and rest you need to focus on your diet.

Don't watch youtube and start preparing your diet .spend some money on a good nutritionist and let he/ she give you a diet according to you.

 4.Break down your meal

(pic credit mealprepdaily.com)

Don't try to eat a lot of things at one time divide your meal in small part so that you don't feel hungry again and again and also you can stay caloric deficit

5. Don't only focus on crunches

Most of the people do crunches because they only want to reduce the belly fats and it is not possible to spot fats reduction

meaning you cannot just only reduce belly fat you need to reduce full body fat than only your abs will be visible.

and crunches will only develop your core not make your abs visible.

6. Take proper rest

(pic credit unlimitedsleepguide.com)

Your body will get recover only when you take proper rest if you don't take proper rest your body will not get recover and you will not get the result

My tips

* Stay away from junk food and get organic food even though you are not following any diet or you are not going to the gym.

*Don't compare your self with others because everyone is different from your body type, metabolism, height, weight, environment, work.

fat loss depends upon a lot of factors so never compare your

self with other.

*Stay away from YouTube video there are thousands of fitness YouTuber and all with have their opinion

so go to google and read research paper or read a book written

by authentic people

and also don't watch motivational bodybuilding video because

their life is different your life is different and they don't have

their abs for 365 days.

*Drink lot of water so that you stay hydrated.

information about zumba fitness goan fitness

information about zumba fitness

Zumba 

Founder

Zumba was created by a Colombian choreographer and dancer Alberto “Beto” Perez during 1990.

Introduction

It is a dance-based fitness program. One of the most popular fitness exercise. Zumba is a rhythm base cardio exercise. This exercise helps us to reduce weight as well as keep your body fit and tone.

In Zumba dance, you require a lot of energy and stamina it reduces a lot of calories. By this exercise you reduce around 300 to 600 calories this is an average figure it depends upon your weight.

Zumba dance come under aerobic categories. This exercise is good for your lungs and heart. 

This exercise is performed with music this makes you feel good and happy you will also not feel you have done a lot of exercises.

By doing this Zumba regularly it reduces diseases like obesity, thyroid, etc. it also increases muscle flexibility, blood circulation and also digestive system.

Duration 

Basically, you con it for 45 minutes to 60 minutes.

Most of you’ll get bored by the typical cardio or gym then you can try Zumba fitness

Who can do this exercise?

Anyone do these exercise kids, youth, parent, grandparents for different age group there is different Zumba exercise.

Types of Zumba dance
Zumba gold	a program designed for beginner and older people Zumba step
Zumba toning	Is for people who do their work out with toning sticks.
Aqua Zumba	these classes are held in the swimming pool
Zumba in-circuit	Combine dance with circuit training.
Zumba kids	These classes are special design for children between ages of 7 and 11.
Zumba gold toning	This is for those who are older participates with goals of improving muscle strength, posture, mobility.
Strong Zumba	This combines high-intensity interval training and motivational music.
Zumba sentao	Is a chair workout that focuses on using body weight to strengthen.
Zumbini	This class is design for babies at the age of 0-3 year old.
A plate by Zumba		Is an e-learning program.

Benefits of Zumba

1 no equipment require

2 reduce heart risk, blood pressure and bad cholesterol, etc

3 keep your lungs and heart young.

4 exercise plus fun or burn your calories with fun.

5 easy to follow

6 feel good and happy this will put a good impact on your mind

Disadvantage 

Like everything has advantages they also have disadvantages

1 if you stop following the exercise program you will regain the lost weight again faster.

2 this is high intensity-workout out there are chances of getting injuries

Type of music use in Zumba

Cumbia, salsa, merengue, mamba, flamenco, cha cha cha, reggaeton, soca, samba, hip hop, tango etc.

And a lot you can even use your favorite songs like Bollywood or Hollywood so that you can have more fun.

can also read top 8 fat loss mistake

What to wear during Zumba classes?

You need to wear comfortable cloth because you will do a lot of moves and you will also sweat a lot.

Wear good quality shoes so that you get good grip e.g. you can use running shoes or dancing shoes.

Caution 

Before joining any Zumba classes if you have any health-related problem then please take your doctor and trainer advice. 

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carb loading diet | benefits of carb loading | goan fitness

carb loading diet | benefits of carb loading | goan fitness

Carb loading ( https://bit.ly/2zFMoSq ) is the part of peak weak. Carb loading can be understand from the word mean to loading the carb into the body this is done by the athlete when only one weak is left for the bodybuilding contest. 

For Cab loading we can basically say “top up” means it is the last step before the contest. So this carb loading is very important because an athlete can bring up to 20 to25 percent change in his body only within one week.

Why the carb loading is done?

-Frist to feel up muscle glicosion

When we eat carb it get convert in the glucose and travel the body through blood and during this body release insulin and insulin work is to store the glucose in the muscle in glicosion form and this is called muscle glicosion. This bring roundness in the muscle.

-Second to dry out the body

When we eat the carb to digest the carb it require water and sodium. So what bodybuilder do is first they reduce the water intake and during the peak weak they load the carb so that their body get dry. If body get dry it look hard, it get 3D look, and we can see better separation in the body.

So these are the two main reason the carb loading is done

During carb loading bodybuilder don’t have to consume fats but in case they intake more carb then require than they can intake fats because fats slow down the digestive system. 

a bodybuilder don’t have to take more carb than require  or less than require because take more carb than require will make your body bloated and less carb will make body look flat.

How much carb to intake?

See it depend on body everyone have different body type so no one can tell exact amount of carb to be taken.

E.g. some body get fill with 500g and some with 1500 or even more so it depend upon the body.

deload week | deload week meaning | goan fitness

Are your body not getting recover or felling fatigue??? Try this

method that is “Deload week”.

What is Deload Week?

The word Deload mean reduce the load. So deload week is a particular week were you reduce the work out intensity or volume.

Deload week means in a particular week you can reduce 40 to 60 percent of weight or with same weight you can reduce the volume.

Deloading is reducing the training load so that you can recover your muscle if you are following hard core work out for very long time.

Do and Don't Deload Week

How to Deload or follow Deload method

Reduce your lifting up to 40 to 60 percent for a week or manipulate your volume or weight.

E.g. if you were doing bench press of 100 kg reduce it to 60 kg or 50kg or reduce volume means with same weight less reputation.

Or do light cardio or go and play your favorite sports but keep in mind you should not follow HIIT or high intensity interval.

advantages of Deload week

Who can follow Deload week

Deload week can be followed by beginners or intermediate level .but more preference is given to intermediate level.

Intermediate levels are training since long time and they can understand their body well than beginner.

Deloading will work for someone who has been training really hard for a long time and not gaining result or unable to recover the muscle than only one person can go for deloading.

Some important point Deload week or conclusion

·       Keep your diet as usual.

       

       Don’t completely stop your work out during deload week.

·       Manipulate volume or weight

That’s it in this article if you like it comment below and follow me on Facebook, Instagram, twitter and Pinterest.