Exercise Safety 101: 5 Workout Mistakes You Should Know and Avoid

Almost 460,000 exercise-related injuries occur every year in the US.

Of course, regular exercise is crucial to living a fit and healthy life.

Clearly, though, it can also lead to physical harm. Unfortunately, many people fail to make exercise safety a priority. They make simple mistakes that increase the chance of getting injured.

Looking to get fitter and stronger without the risk of injury?

Keep reading to discover 5 top workout mistakes to avoid.

1. Failing to Warm Up

Warm-ups are a central part of avoiding injury.

It’s about easing into the workout to come. The aim is to get the muscles working, the blood moving and your heart rate pumping. Jumping straight into intense activity is a recipe for disaster.

Imagine jumping straight off the sofa and into a 100-meter sprint. Your body isn’t ready for it. The muscles are tight. You’re almost guaranteed to pull, strain, or tweak something- at the bare minimum! Always warm up properly before a workout.

2. Overtraining

Don’t mistake overtraining for working hard.

It’s crucial to know the difference. Working hard is about pushing yourself and going beyond what’s comfortable. That’s how progress happens. Failing to accept mediocrity leads to the gains you’re after.

Overtraining takes it a step too far. It’s doing the extra rep when you’re already at failure. It’s running the extra 5km when your knees are already inflamed. It’s swimming for the 7th consecutive day without a rest.

Everyone’s limits are different. But everyone’s body is the same. Overusing it, with insufficient rest and care, will inevitably lead to injury.

3. Sacrificing Form

Love the gym?

Good. Everyone stands to gain by hitting the weights.

However, the risk of injury is high when you operate with incorrect form. There’s no limit to the damage you can do overtime if you’re doing exercises incorrectly. A decade of poor squatting will take an enormous toll. Sports physical therapy may be called for to recover from the damage.

Even pushing for an extra rep when you can’t maintain the form can be dangerous. Always know how to do the movement. Always stick to safe practice. Never sacrifice form.

4. Not Drinking Enough Water

Dehydration does untold damage too.

It’s vital to drink enough fluid when you’re exercising. This is particularly true on hot and humid weather days. Getting overheated, or feeling faint and nauseous are warning signs. Likewise, be wary of headaches and cramps.

These can all indicate that you’re in need of fluid. Drink enough water. Exercise at cooler times of the day. Drink fluid with added electrolytes too.

5. Excessive Exercise after a Break

Almost everyone goes through lulls in their exercise routine.

Heck, that’s especially true after an injury!

However, a lack of motivation, changing life circumstances, and personal setbacks can all play a role as well. Getting back into exercise after a break can feel great. But it’s tempting to rush back into it with all guns blazing.

You fail to realize just how quickly fitness and strength levels drop. You can’t expect to exercise at the same level as before. Try, and you risk getting an injury. Ease back into the process. Take it slow to begin and work slowly back up to your prior level.

Final Thoughts on Exercise Safety

There you have it: 5 top workout mistakes to help you put exercise safety precautions in place.

Exercise-related injuries are hugely common. Thankfully, avoiding common mistakes can reduce the likelihood of suffering one. Hopefully, this post will help you in that endeavor.

Want more articles like this? Head to the Fitness section of the blog now.

Tips For Golfing in the Heat

With the onset of summer, golf season is officially in full swing. So, as you are finalizing those vacation travel plans, you may want to consider taking the sticks along for a round of golf on a highly renowned course that you do not get to play every week in your summer golf league.

If those summer travel plans take you to the Phoenix area, a round of golf at a troon golf Arizona championship level course should be on the itinerary. No matter what you shoot, playing eighteen holes sculpted across a magnificent desert expanse will undoubtedly create memories that will last a lifetime.

Regardless of where you may tee it up this summer, it is more than likely going to be hot and quite probably humid as well. Of course, heat and humidity are no joke, especially if you are involved in any physical activity outdoors. Indeed, the Centers for Disease Control estimates that approximately 658 people die of heat-related illnesses every year in the United States, thereby making such heat-related fatalities one of the deadliest annual weather events. Here are some cool tips for dealing with the heat if you are out on the links.

Hydration is Key

Perhaps the most crucial tip for golfing in the summer is to stay hydrated. Drinking plenty of fluids helps replace water loss from sweating, staves off fatigue, and improves physical performance.

Indeed, you should drink water even before you actually feel thirsty because thirst is triggered after your body has begun to experience dehydration. Thus, the feeling of thirst is not the best indicator of the body’s need for water. Quite simply, you should drink liquids throughout any physical activity in the heat, regardless of whether you actually feel thirsty.

Wear Appropriate Clothing

When it comes to choice of summertime apparel on the links, remember the three Ls. Wear lightweight clothing that is light colored and loosely fitting. Lighter weight clothing allow a golfer to swing more fluidly even as the outfit absorbs sweat. Lighter colored clothes help to dampen absorption of the sun’s rays as compared to dark garments. Looser fitting clothes allow the air to circulate better, thereby lessening the amount of heat being trapped against the body.

Block Direct Exposure to the Sun

A golfer should wear a hat, sunglasses, and broad spectrum sunscreen with UVA/UVB protection. The name of the game is protection from the harmful effects of direct sunlight.

Following these simple tips while teeing it up during the summertime warmth should help to protect you from the deleterious effects of heat while simultaneously improving your game.

Not Just for Women: The Top Benefits of Yoga for Men

They say women are from Venus and men are from Mars, but on the yoga mat, everyone can benefit.

Gender norms drastically changed over the last 60 years. No longer do women stay home to tend to housework while men go to work. But, even though our society and gender norms have significantly evolved, we still find spaces in our culture where the genders are separated.

One of these places is a yoga studio. While women do practice yoga at higher rates than men, the benefits of yoga for men shouldn’t be ignored.

Yoga is a practice that engages the whole body and mind. It is a practice that requires focus, flexibility, and breath awareness. It can be soothing or it can be strenuous depending on the class you take or your personal preferences.

It is an activity that can be completed from the comfort of your home or at a local gym or studio. For those interested in taking a yoga class, all you’ll need is the proper clothing and a yoga mat. The rest of the workout is all about coordination, strength training, and finding greater flexibility.

Read on to learn about the benefits of yoga for men.

Ditching Gender Norms: The Benefits of Yoga for Men

Men and women both frequent gyms and participate in weight and cardio training. While these exercises do strengthen your mind and body, they don’t always meet your need for flexibility and relaxation.

Our modern society is filled with stress. From driving to work to working side-by-side with coworkers and clients, our responsibilities seem endless. And, self-care, is usually a priority that is removed from our to-do in favor of getting more accomplished.

Yoga and exercise help us all to slow down. Having an active lifestyle also helps us to eat better and make other important lifestyle changes such as drinking more water.

One great benefit of doing yoga is that we can do it from the comfort of our home by simply following along to an online yoga routine. So, if men are too embarrassed at first to join an in-person yoga class, they can still find the benefits of yoga for men from any location in the world.

Explore the following benefits of yoga for men to discover why it’s a great addition to your exercise routine.

1. Stress Relief

Men in our society are taught that it’s a weakness to express their emotions. Sometimes these emotions can get bottled up causing tension in the body. Yoga offers men stress relief by focusing the mind and body.

And, when the mind is focused on the present moment, you instantly find a sense of relief.

Yoga traditionally is completed in a relaxing setting. So, your yoga teacher may put on soft, calming music so you can focus more on your breathing and yoga postures.

2. Better Sex Life

Sex requires us to be attentive, present, and flexible. Yoga can help men to improve their concentration, so they can focus on achieving more pleasure for themselves and their partners.

And, since yoga practice requires us to be highly aware of our bodies, we can also learn to apply this awareness in the bedroom. This can lead to learning more about what we do and don’t like and what feels good in the moment.

Another benefit of the body awareness you’ll gain from yoga is being better able to control premature ejaculation.

3. Improved Flexibility

Flexibility is typically associated with female-dominated sports such as cheerleading and gymnastics. But, flexibility isn’t just about seeing how far you can stretch your body. Flexibility also helps to prevent injuries, improve our range of motion, and to relieve tension.

Yoga can help men to improve their flexibility by safely doing each pose. After practicing regularly, men may notice they are better able to complete everyday activities.

4. Helps Relieve Pain and Tension

Tension and pain can completely hinder your day. In a busy world, back pain and tension build-up seem to be the norm. But, yoga can help men to relieve tension and pain so that they can be more productive.

Yoga is especially helpful for people who work at a desk all day or who travel daily in a car. It helps your body to increase its range of motion and posture to alleviate the effects of the daily grind.

5. Strengthens Muscles

Ask anyone who has held a plank for any amount of time, and they will tell you it takes strength. Planks, downward-facing dog, and warrior pose all require you to engage your core and other muscles to find stability.

Building and being aware of your core is important to everyone practicing yoga. By engaging your core, you’re properly balancing the way your body engages each muscle group. This allows you to reduce pressure on various muscle groups so you get a full-body workout.

6. Improves Breathing

Many yoga practices begin and end with deep breathing. Learning how to slow down and breathe from your diaphragm can also help you to feel more relaxed in your day to day life. This will also help you to reduce chest, shoulder, and upper back tension which is sometimes caused by breathing from your lungs while feeling stressed.

Benefits of Yoga for Men: Taking Action

If you’re convinced that the benefits of yoga for men are worth exploring, then it’s time to take action. To start, you’ll need to find a reputable yoga teacher to teach you the basics.

Yoga teachers and classes can be found online. Seek out online reviews for both in-person and online yoga teachers to discover which yoga teacher is a good match. You can find these reviews by looking on social media, blogs, or by using search engine results.

There are also many male yoga teachers. By finding a male yoga teacher, you are providing yourself with a role model to follow. This lets you know that doing yoga as a man is not only possible but also lets you see how a man can complete each yoga pose.

Interested in learning more about how to lead a healthy lifestyle? Check out our blog post to learn how to eat a healthy diet to complement your yoga practice.

Try This Diet and Exercise Plan to Get Your Jennifer Lopez Body

The first thing that comes to mind when you think about Jennifer Lopez body is ‘I wish I had a body like hers’. With her being a few weeks shy of her 50th birthday, one can not help but wonder how she keeps her body looking fit at her age.

Her physique puts some of us to shame because she has had kids, and she has a busier schedule than most of us. Don’t you wish you could learn the secrets to a Jennifer Lopez workout and use them to work towards having a body like hers?

Hydration Is Key

Everyone knows that Lopez’ first rule is always to stay hydrated. And here are the reasons why hydration is so important. First, water is a natural appetite suppressant. Seeping water all day long, helps you eat less throughout the day.

Water also helps to flush out your system and it the process it cleans out your intestines and kidneys. Detoxing makes the uptake of essential nutrients much easier. Not to forget the debloating aspect. That helps your tummy look smaller and your body, in general, look less swollen.

Additionally, drinking water prevents your skin from losing its elasticity. Thus protecting your skin from premature wrinkling. And if you workout, you need to hydrate for your muscles to function. Studies show that even a 2% water loss will affect your muscle function.

Last but not least, drinking water helps to regulate internal body temperature. Body temperature plays an important role in improving your metabolic processes.

Clean Up Your Diet

You cannot fuel a jet with canola oil and expect it to fly. The same way you cannot eat and expect to have a beach body. Your current physique is a reflection of your eating habits

There is a reason why they say that weight loss is 90% diet. It does not mean you should never work out. It means that workout and a good diet go hand in hand if you want to lose weight and reveal those abs.

Jennifer Lopez’s diet restricts caffeine, alcohol, and processed foods. It also contains lots of non-starchy vegetables, high-quality lean proteins, and whole grains. The point is to incorporate a diet full of fueling foods.

To reap the benefits of your diet, ensure that your metabolism is always revved up. By eating lots of pro-metabolism veggies. Find interesting recipes that will motivate you to stick to your healthy diet. For Jenifer Lopez, the trick is to prepare her food Puerto Rican style.

Smaller Snacks Equal Smaller Slacks

Smart snacking has always been an efficient way to keep pangs at bay. While avoiding binge eating at meal times. The reasoning behind it is if you are not starving at mealtime, then you will not gorge yourself and end up consuming too many calories.

By snacking throughout the day, you can stay satiated for longer. Without getting tempted to give in to your cravings. Always carry healthy snacks wherever you go; this is one of the important tips Lopez follows. That way, you do not fall into temptation and opt for junk food. And if packing fruit or a salad is not ideal, go for a protein shake instead.

A protein shake helps to fuel your muscles, making it easier for you to stay active longer. Do not deny yourself some cheat meals, but do it in moderation. If you go cold turkey, there is a high likelihood you will fail to stick to your mission in the long run.

Commit To Working Out

In one of her interview, Jennifer Lopez states that she works out at least 3 to 4 times per week. Adding that she believes working out makes her happy. There is some scientific truth to that statement.

Working out releases the feel-good hormones known as endorphins, serotonin, and dopamine. These hormones lead to an improved mood, reduces stress levels, better sleep patterns, and increased mental, and physical abilities.

Adrenal fatigue, a leading cause of weight loss stagnation, is as a result of stress and poor sleep. By working out, you reverse your body’s adrenal fatigue. And jump-start your weight loss process.

Keep things interesting by changing your ab workout routine every so often, and trying out different forms of exercising. You can opt to go for yoga once a week, swimming every other day, take up Zumba or salsa dancing, or even sign up for soul cycle.

The trick is to ensure you always look forward to working out so that you do not view it as a chore. Once you begin to settle into a routine, the chances of falling off the bandwagon are much lower.

Make it a get together event and schedule a few monthly gym meet-ups with friends or family on the same journey. To help each other stay on track and to keep each other accountable and to share working out details.

According to Lopez, the best time to workout is early in the morning. By working out first thing in the morning, you can attain your daily workout routine goals before your daily activities get in the way.

Is It Guaranteed You Will Have a Jennifer Lopez Body?

Well, we cannot promise you will have a Jennifer Lopez body, but you will be a better version of yourself. Both physically and mentally if you change your diet and level of activeness. And the main point is to look and feel good about yourself not to have a JLo booty.

It all depends on your level of consistency. It is most likely that you might or might not fall off the bandwagon a couple of times. It happens to the best of us. But as long as you get back on, you should be good to go.

You should not expect to see results in one week. Remember it took years for them to complete building Rome. Stick to it, and you will most definitely see a change within no time, only if you eat right, stay hydrated, snack smart and work out at least three times per week.

Read more on how to lose weight and ways of keeping healthy from our blog.

Career Ideas for Fitness Lovers

Health and fitness is something that should always be prioritized as it arguably one of the best ways to ensure you live a vibrant and good quality life. While not everyone is enthusiastic about health and fitness, this happens to be a passion for some. You may have decided to read this article because you’re one a health lover yourself and want to further pursue your passion. The great news is that there are a series of career ideas that you can pursue to help fuel your love for health and fitness. Below, you’ll discover a couple that you may want to explore.

1.) Personal Trainer

If you’ve ever wondered how people get the body of their dreams, one of the ways is by getting a personal trainer. They help them create the body they want through specific exercises and a healthy dose of motivation. If you can see yourself in this role, then you should start by getting certified and acquiring as much fitness knowledge as possible. You’ll also need to work on your organization skills seeing as you’ll be setting goals, providing feedback, and holding your clients accountable.

2.) Gym Owner

For those who are ambitious and see themselves in a more entrepreneurial role, opening a gym may be a viable option. This is an exciting venture that will demand a lot from you in terms of knowledge, finances, and time. To start a gym, you’re going to need to get certified. Try getting accreditation from groups such as The American Council on Exercise so that you appear more credible. Doing this could also increase your chances of getting a business loan if that’s how you intend to fund your business.

On the subject of funding, it’s crucial that you come up with a budget, so you know exactly how much starting the gym will cost.Keep in mind you’ll need a range of equipment as well as enough to hire competent staff. Investing in technology like health club revenue management software from the onset will also save you time and money.

3.) Physical Therapist

Another career path to consider venturing into is becoming a physiotherapist. As a physical therapist, you can expect to both evaluate and treat abnormal physical functionsthat come about as a result of injury, disabilities, or diseases. In order to practice as one, you’re going to need a bachelor’s degree, a master’s or a Pursuing Doctor of Physical Therapy degree. In addition to this, you are required to earn a license from your state to treat patients.

4.) Nutritionist

What people eat is also an essential part of health and fitness. If you’re active yet have a poor diet, you won’t likely get the results you want. As a nutritionist, you’d help patients choose what they eat, plan their meals as well as advise them on the implications of eating certain foods. If you want to become a nutritionist, get a bachelor’s degree in health or nutrition. You can then move on to meet your state’s licensing and certification requirements.

Yes, Vaping Is Considered a“Smart” Health Choice

Well, there is a lot of talk about vaping being a smart thing for you. But the truth is that there is a lot of information out here that can confirm that. So, no matter what your perspective is- about vaping- you will eventually agree that vaping is a great thing for you especially if you have been a cigarette smoker for years. Yes, you can quit smoking.

See, almost seven out of every ten smokers want to stop the habit. And if you make up your mind, you will find it is easy since you do not have to quit immediately and starve. You can shift to vaping as you gradually reduce intake of nicotine with time. Eventually, you will completely stop smoking through getting vapes from buyv2cigs.co.uk. Here is why vaping is such a smart health choice for you.

It doesn’t have a Distinct Odor

Do you find this statement tacky? Well, it could be so but it is true that you may not want to have a nasty smell from a cigarette. Look: the smoke from the cigarette will not only damage your respiratory tract including the lungs but will also hang on to everything you handle.

Yes, even if you have a baby around you, the odor will hang on their clothes. And even on your bed, chairs and almost everything around you. But vaping does not have that discrete odor that can hand on your clothes. Heck no! Its smell is simply amazing and no residues whatsoever.

Helps you Quit Smoking

As mentioned above, 7 out of every 10 cigarette smokers keep encouraging themselves to quit smoking. But it is not always easy. Truly, you may not simply wake up on a Saturday morning and vow that you have stopped smoking. It will prove to be the hardest you have ever attempted.

You need something to help you out. This ‘thing’ will help you get the same satisfaction as a cigarette as you gradually reduce it use. So, here is the deal: Get yourself an e-cigarette. Simply, start vaping today and you will soon refrain from smoking regular cigarettes. You will love the vapor more than the cigarette smoke you are used to since it come in numerous amazing flavors. Try it today.

Vaping is far-much Safer

Well, smoking cigarettes has a plethora of health complications that you can escape as long as you are used to smoking. Health risks such as lung cancer, respiratory problems, gum diseases, teeth discoloration etc. are linked to smoking cigarettes. So, you can agree smoking cigarettes is not safe for your health.

Here is a smart option: Vaping! With this, you do not risk getting illnesses associated with smoke containing harmful substances because e-cigarettes contain e-juice that produce vapor. Your white tooth will not turn yellowish or brownish; gums will not develop issues, and many more health benefits that come with vaping.

Conclusion

You have seen that vaping is such a smart health choice for you. If you want to quit smoking, it about time you considered buying e-cigarettes. You will be safer, and wont hallways have smelly clothes or anything around you. Hopefully, you will enjoy your vape.

3 Tips to Train as a Trail Runner

Some people are perfectly content to lace up their running shoes and jog around their neighborhood or put in a few miles on the local high school track.

You, on the other hand, are not in this group. From the moment your shoes hit a dirt trail, you knew that your running life was transformed for the better. Now you are a devoted trail runner and enjoy working out on local trails instead of chasing pavement.

In order to be the best trail runner you can be — and not risk injury or other issues — you know you must lead a healthy lifestyle that involves eating healthy, training right and wearing the proper gear. And while you have a general idea of what you should and should not do, the following tips will help you to enjoy your favorite form of exercise in the safest way possible:

1. Stock Up on the Right Foods

The next time you’re making your shopping list, be sure to jot down foods like almonds, eggs and sweet potatoes. Experts say runners should eat a small handful of almonds at least three to five times a week. If you aren’t allergic or averse to them, almonds are a tasty way to boost your Vitamin E intake, along with potentially lowering your cholesterol levels and reducing your chances of heart disease.

Then there are eggs, which are rich in protein and contain virtually all the amino acids your hard-working muscles need to recover after a workout. Eggs are also super versatile and can be part of a healthy breakfast or chopped up and added into salads for lunch or dinner. Meantime, sweet potatoes are super rich in beta-carotene, as well as Vitamin C and several other nutrients, including manganese and copper.

Other tasty and nutritious foods to keep on-hand include whole-grain cereals with added protein, canned black beans, pre-washed salad greens, citrus fruits and lean chicken and fish.

2. Train in a Body-Friendly Way

Whether you’re new to trail running or have been doing it for a while, you have probably noticed how it’s much different than chugging around a track. Now, newbies shouldn’t worry about their speed right off the bat; instead, experts encourage you to find a rhythm that feels comfortable. You may find it takes twice as long to cover a mile, and that’s okay — you need to give your body time to learn to adjust to trail running.

Additionally, when running on a trail, use your arms to help keep your balance. When you’re tackling a hill, pump your arms vertically from your hips up toward your shoulders and keep your elbows wide and farther away from your body when going downhill or over bumpy areas.

Don’t be hard on yourself if you find the terrain to be rugged and need to stop and walk from time to time. Take your time going over any obstacles and remind yourself that you’re still moving and getting great exercise, even if you’re climbing carefully over a downed tree instead of leaping across it like a gazelle.

3. Wear Proper Shoes

When you first started trail running, you might have gotten by with your regular running shoes. But to really protect your feet and avoid injury, it’s best to invest in shoes that are designed for off-road running.

For example, Columbia sells a variety of lightweight shoes that are made expressly for running on rugged trails and whose soles are supportive and protective to help prevent you from falling and your legs from tiring out.

Enjoy Your New Workout While Staying Safe

Trail running is definitely a great way to get outdoors and into better shape. You can run on your own, in trail running groups and clubs, and in competitive races. But in order to get the most out of these experiences, you’ll want to make it a point to eat properly and take care of yourself. By focusing on eating right, taking a slow and steady approach to training and wearing the right gear, you’ll no doubt enjoy trail running for years to come.

Pregnant? Why Pelvic Floor Physiotherapy is Essential for You

The pelvic floor is a band of muscles that supports your uterus, bowel, and bladder. These muscles include vaginal muscles and muscles that control the urethra and anus. During pregnancy, your pelvic muscles work harder to carry the weight of a growing baby and can get weak. So exercising your pelvic floor during and after pregnancy will make it stronger. Pelvic strength, in turn, will lower the risk of injury during the birth and you will recover rapidly afterward.

Reasons to Get Pelvic Floor Physiotherapy:

Your uterus expands during pregnancy and your pelvic muscles bear more pressure and strain. The birth causes a lot of stretching and strain of your vaginal muscles and makes them loose. This loosening effect is due to the pregnancy hormones that soften the pelvic muscles so they cannot be strongly interconnected. This way, the baby can pass through the vaginal canal more easily. Moreover, when a giant head of the baby passes out of your small vagina, vaginal muscles stretch a lot and can even tear.

This process can also cause damage to the nerves that control these muscles. The C-section includes the surgery through multiple muscle layers that cause slower recovery and weakened abdominal wall. Hence, it is better to get pelvic floor physio as early as possible. The sooner you start your pelvic floor physiotherapy, the better it is for your pelvic strength and recovery.

Role of a Physiotherapist:

A certified pelvic floor physiotherapist will teach the right exercises before, during and after your pregnancy. Your pelvic muscles are impacted after giving birth vaginally or by C-section. The physiotherapists are trained to assess the muscle, connective tissues, and nerves that make up your pelvic floor. They do this by the internal examination of your vagina and rectum.

A physical therapist inserts the gloved finger into your vagina and asks you to contract your pelvic muscles. He/she examines and assesses how these muscles are working and plan your exercise accordingly. They can also help you prevent and treat urinary incontinence (UI). It is a condition in which you experience involuntary leakage of urine due to weak pelvic muscles. A physiotherapist teaches you how to do proper Kegels (contracting and relaxing of muscles) so that the pelvic muscles can work in a more coordinated fashion.

When to Get Checked?

During the pregnancy, the regular checkups will help you figure out how your pelvic floor is functioning. If you notice any symptoms of pelvic floor dysfunction like pain during intercourse or urinary incontinence, you can have customized physiotherapy for your condition. You should undergo a comprehensive pelvic exam four to six weeks after giving birth. This post-pregnancy examination will allow you to know your pelvic floor condition and tell if there is any symptom of urinary or fecal incontinence.

Although the pelvic issues improve when you are no longer carrying the weight of a baby in your uterus, a little urine leakage is common when you are postpartum. Its recovery can take a few days to a few weeks. But if you are still experiencing any symptoms of pelvic disorders after 12 weeks of giving birth, it’s suggested to get the help of a professional pelvic floor physiotherapist. Your pelvic floor strength is essential for your overall health.

Butt Workouts at the Gym to Help You Get that Peach Booty

Did you know that the gluteus maximus is the biggest muscle in your body?

Not only that, but it serves a lot of essential functions like ensuring you can stand upright and aiding in hip and thigh movements.

Whether you call it your butt, derriere, fanny, backside, peach, or booty, there is no denying how important it is to perform butt workouts at the gym or at home.

But how do you know where to start? Which workouts and exercises are best to build a booty that’s healthy and aesthetically appealing?

We’ve taken all of the guesswork out of the equation and put together a perfect booty exercise program that’ll get you the peach shaped butt you desire. So, take a seat on that gluteus maximus and read on.

Butt Workouts at Home

Don’t be fooled into thinking that you need an expensive gym membership to get toned buttocks and thighs. You can undoubtedly work your booty at home by incorporating some of these bodyweight exercises into your regimen. As a bonus, these exercises will also work your cardiovascular system, helping you burn a ton of calories.

Squat Jacks

Jump Squats

Jumping Lunges

Side-to-Side Squats

Step-Ups

If you’re a beginner, perform the exercises for 30 seconds each one right after another. If you’re advanced, perform them for 60 seconds each. Once you’ve completed all five exercises, take a one minute break and re-do the circuit. Beginners perform the circuit 3 times through; advanced exercisers, perform it five times.

You can use this circuit as an entire workout on its own or tack it onto the end of your usual home routine as a finisher.

Butt Workouts at the Gym

If you have a gym membership, you will have access to much more equipment than you would from home. With dumbbells, barbells, cardio equipment, and squat racks at your disposal, it’ll be much easier for you to create an advanced glute workout on your path to building that peach booty you’re searching for.

Squats

Possibly the best exercise to get a bigger booty fast is the squat. There are several different variations of this exercise to include in your workout regimen. We recommend starting with the traditional squat first as it’s the king of booty-building exercises.

Once you have the hang of the traditional squat, you can begin incorporating other variations like the front squat, sumo squat, and split squat or even try changing the position of your feet in the traditional version.

The tricky thing with this exercise is that so many people do it incorrectly. If you have never performed squats a barbell before, we highly recommend hiring a personal trainer for even just one session or two, until you get the gist of how a correct squat feels.

Hip Thrusts

Also known as the “don’t make eye contact with me,” the Hip Thrust is one of the more awkward exercises to execute in a public setting. It should be something you incorporate into your routine, however, as it’s incredibly beneficial to your booty building goal.

The two primary keys with this exercise are to (1) make sure you’re not straining your neck and (2) lift heavy. You might be surprised at how much weight you’re capable of thrusting.

Lunges

Remember the Dukes of Hazard movie from 2005 and how amazing Jessica Simpson looked in her Daisy Dukes? One of her exercises of choice was the lunge, so of course, we had to include this on our list.

Similar to the squat, there are a ton of different varieties of lunges you can perform to help build your glutes – stationary, walking, alternating, side, and cursty, to name a few.

This exercise targets most all of the muscles in your lower body, including the glutes, so it’s a great option to include in regimen even if booty-building isn’t on the top of your list.

Why Training With Weights Works

Strength training is an integral part of any exercise program. If you want to create a shapely behind, you’re going to need to resistance train. There’s no getting around it.

Weight training provides a whole host of benefits, including, but not limited to:

– increasing lean muscle mass

– increasing bone density

– weight management

– promotes better body mechanics

– chronic illness management

Cardio for Booty Building

Building that peach-shaped butt isn’t all about training with weights, though. There are a lot of cardiovascular exercises you should incorporate into your exercise plan to help give your booty a boost.

Stairclimber

This might very well be the most hated cardio machine of all time. Climbing stairs in your day-to-day life is hard work. Climbing stairs during a workout? Even harder, if you can imagine.

There is a right and a wrong way to workout on the Stairclimber, though. We recommend going at a slower pace than you might typically see at the gym. If you go too fast, you’re going to wind up hunched over, with a lot of your body weight on the arms of the machine. This is not effective and is cheating.

You need to go slower, making sure you’re focusing on pushing through the heels on each step.

No Stairclimber at the gym? Get out in the world and climb some real stairs. These might be even more challenging,I mean — effective.

Treadmill

Inclines are your booty’s best friend. Sprinting on an incline is one of the fastest ways you can get strong fast and lean. You need to approach this training modality with caution, however. Fast speeds on treadmills can get dangerous quickly in more ways than one. You don’t want to be “that girl” in the gym who flies off the treadmill during the 6 p.m. rush.

Even walking on an incline can help build your glutes and hamstrings. Don’t be fooled into thinking walking can’t be a good workout, either. Adding an incline boosts the booty building capabilities of this workout.

Diet & Supplementation

One of the biggest things you need to remember as you embark upon this journey of building your glutes is that to grow muscle, you need to feed it.

Read that again.

To grow muscle, you need to feed it.

If you want to build muscles, you need to eat enough and, more importantly, enough of the right foods. Protein is essential as it will help with muscle growth and repair, so make sure you’re taking in enough protein every day.

There are certain supplements you can take that can help you with your fitness goals, too.

Protein powder is an easy and fast way to boost your protein intake for the day. We recommend having protein powder post-workout.

Branched-Chain Amino Acids (BCAAs) is another you might want to consider as it can help with muscle recovery post-workout.

Build That Booty

Now that you know some of the best butt workouts at the gym, the time has come for you to get out there and incorporate some of what you’ve learned.

If you still need some more motivation, check out our blog on how to plan your own successful fitness regimen.

How to digest food better without medicine?

Digestion is a normal physiological mechanism that your body undergoes on consuming food, in the form of solids or liquids. It is a process that your body participates in every day, every time you intake anything. There are two types of mechanisms involved in your process of digestion- mechanical and enzymatic actions. These two processes allow your body to utilize nutrients and energy from the foods that you consume. Energy gets stored in your body in the form of ATP (adenosine triphosphate) molecules, helping you to carry out work.

If the digestion process is not proper, a lot of metabolic actions happening within your body cells gets disturbed. You not only end up with different digestive issues but also digestion associated various other health problems. Occasional symptoms may include- gas formation, acid reflux, constipation, nausea, heartburn, and diarrhea. If you experience such signs, then there is definitely a problem with your lifestyle. Your daily diet and lifestyle choices have a major impact on the health and functioning of your gut.

There are multiple factors that guide your digestion that you need to improve for proper breakdown of food. By following the guidelines given below, you can easily pace up and improve your digestion to make it more effectual.

Natural ways to improve your digestion

 

Find out the non-medicative ways to improve digestion:

  1. Proper mastication of food

When you consume solid foods, it is very important that you chew them properly to help in better digestion. It is one of the most basic things that you can start off with. The better you chew, the more you officiate digestion effectively. The first place where your digestion initiates is in your mouth. The saliva that you secrete from salivary glands aids in the initial breakdown of the food into smaller, digestible pieces. Therefore, do not swallow large food pieces directly. Take your time in chewing your food properly, and then only swallow the smaller pieces.

  1. Go frequent mini meals

There is no point in eating heavily at one meal, and then not eat anything throughout the day. Avoid consuming large portions of food at one go. Try eating mini meals at frequent time intervals. You may not know this, but doing so actually improves your digestion to a great extent. Do not overwhelm your digestive tract by eating big plates. To make your digestion process faster and better, take small snacks in every 3 to 4 hours. In this way, you can keep your hunger levels under control.

  1. Keep your body hydrated.

Drink plenty of water throughout the day to keep yourself hydrated as much as possible. There are a number of health benefits of drinking ample water all day. You can not only improve your digestive power but several other functions of your body like skin health, excretion, etc. You may experience constipation as the most prominent health issue when you have water deficits in your body.

Constipation is a problem that primarily results from dehydration and dietary fiber deficiency. You feel difficulty in passing stools, which may lead to further serious bowel disorders. When you have an adequate water supply in your body, it aids in better and faster digestion. Water breaks down a number of nutrients for better absorption by your body. Some of the cool hacks to improve your water consumption rate per day are

  • Every time you drink water, preferably using a big cup
  • You may add different flavors to your water to make it more drinkable
  • Consume flavored or herbal tea every day
  • Instead of ordering soda drinks, prefer ordering water at restaurants

 

  1. Eat products that contain ample probiotics

Probiotics are basically live bacteria that help you in improving your gut health, by aiding in healthier digestion. These are good bacteria that do not mess with your overall health, instead improves it. The food products that supply a lot of probiotics are kefir and yogurt. If you are not very sure of which product has probiotics present in I, check its label properly. When you see the names of bacteria on products such as Lactobacillus acidophilus and Bifidobacterium Infantis, blindly buy them.

  1. Be active

Avoid leading a sedentary daily life. It makes your overall health worse, including both physical and mental states. Get into something energetic and full of actions. Go for regular morning or evening walks to keep your body active and strong. Take out sometime from your mundane routine and dedicate that to physical exercises like yoga or aerobics.

Such activities not only improves your digestive mechanism but also your overall wellbeing. However, do not exercise right after having a meal. Give some time for the food to settle down and then only start off exercises. It will help to stimulate your bowel functioning in a much better way, than a usual inactive lifestyle.

  1. Get proper sleep every day

This is a very important factor that drives your digestion process in either a good way or the worse. Proper sleeping cycles are extremely necessary to monitor when it comes to digestion. You should use the rest button at the right hour of the day, to physiologically keep your body under-relaxation. This will undoubtedly help in better digestion. Although, do not hit the bed straightaway after consuming your meal. Give some time of around 2 to 3 hours to confirm proper digestion, and then only rest your body.

  1. Monitor your food habits

Avoid taking beverages with a high amount of caffeine (like coffee), and smoking cigarettes. These two factors can affect your digestion in worse possible ways. Do not exceed your caffeine consumption limit of 400 mg per day, otherwise, it will alter your bowel functioning.

Final words

If you think that rapid digestion can aid you with weight loss results, you may be wrong. When the metabolic rate increases with increased digestion, it aids in weight loss but there are other factors as well. Stress on what you are eating and how right the balance is of various macro and micronutrients in your body. Restore your metabolic function with a healthy diet.