Wednesday, September 6, 2017

Gym Equipment You Should Know How to Use

Article by Blythe Flake

The world of health and fitness is brimming over with guides that guarantee weight loss or muscle gain. The problem is that each person has specific needs, and very often these guides take a one-size-fits-all approach that fails to address people’s specific challenges. Luckily, you will find that certain common pieces of gym equipment appear in nearly every fitness routine.

No matter your needs, here is a list of gym equipment that will help you reach your goals faster:

1. Treadmill

Over the past ten years, there has been a lot of debate over which cardio machines are the most effective. While the stair machine and elliptical are strong choices, there is simply nothing that outshines the old-fashioned treadmill. If you’re looking to shed pounds quickly, you’ll want to test your endurance and run long distances. If building muscle is your primary concern, use the treadmill for high intensity interval training.

2. Dumbbells and Barbell (Free Weights)

Learning to properly utilize your gym’s free weights will make a world of difference for your strength training. Dumbbells and barbells may be associated with curls and bench presses, but the list of exercises you can use them for is endless. A good training routine will target every muscle in your body, and free weights can be used to do just that. Plus, these are a great option for anyone wanting to exercise at home.

3. Seated Leg Press Machine

Free weights can certainly be used for lower body exercises, but doing so requires using some advanced techniques. The best machine for targeting your primary leg muscles is the seated leg press. Sitting with your legs extended horizontally, you place your feet on a platform and extend your legs while pushing the rest of your body backwards. There is no machine that targets a wider range of the important muscles in your legs. For a beginner, a few sets on this machine can count as a complete lower body workout.

Lifestyle Adjustment Tips for a Healthier Diet

Article by Blythe Flake

If you want to eat healthier, it's easy to think that you should change your entire diet in a day. However, this can lead to feelings of deprivation, which will send you right back into your bad habits. Instead, make healthy eating a lifestyle by changing small parts of how you eat and drink over a longer period of time. Here are some places you could start.

Ditch the Sugar

You've probably heard that regular soda is bad for you. The reasoning behind this is that it is full of sugar. But here's the thing: sugar hides in lots of places. If you want to eat healthier, start by finding where sugar lurks in your diet. For instance, you may not drink soda, but you might love frappuccinos or sugary condiments. Cut these out of your diet, and you will be on a journey towards increased health.

Enjoy Your Favorites

While you might be tempted to cut out all of your unhealthy favorites, you will be better off if you learn to enjoy them in moderation. Instead, you decide what a reasonable portion is of your favorites and learn to include them in your diet in moderation.

Include Protein

Eating more protein is a great way to feel full and have longer-lasting energy, while still eating less than you would have before. Lean meats are full of protein, but you can also eat more eggs, beans, and nuts to ensure you are getting enough.
Making small changes in your diet can be key as you walk the path to improved health. Cut out the sugar but don't eliminate your favorite foods entirely, and be sure to get plenty of protein so you never feel hungry.

Exercises that Give the Perfect Physique

Article by Blythe Flake

Whether you want to lose winter weight or get that summer beach body, achieving the "perfect body" could be a challenge. Many people get discouraged when they don't see results soon enough. It is no secret that achieving those amazing results takes time and patience. However, there are a few exercises that will help you get that perfect physique in no time.


Planks are a stationary exercise that requires you to lay flat on your stomach, hold yourself up with your toes and forearms on the ground. Your back should be straight while your body is off the ground. As you squeeze your glutes and abdomen, you will hold the pose for 20 seconds. You can increase the time by 10 seconds each day. This exercise strengthens your stomach and back. As it sculpts your waist line, it also engages your glutes, hamstring, back, shoulders, and arms. There are several variations of planks such as side planks which target that unwanted muffin top.


Another stationary exercise is squats. Like planks, there are various variations of squats that engage different parts of your lower body. For instance, for sumo squats, you will place your feet a bit wider than should width apart, point toes outward, bend your knees, and squat. Sumo squats will take care of that stubborn inner thigh fat. For the standard squat, place feet shoulder width apart with toes facing forward and bend your knees into a squat. For the proper form, make sure that your knees don't go over your toes. Squats engage and sculpt the quadriceps, gluteus maximus, obliques, hamstrings, etc.

HIIT Cardio

HIIT stands for High-Intensity Interval Training. There are several workouts out there tailored for intense intervals. For example, you can run on the treadmill as fast as you can for 30 seconds and walk for 10 seconds and repeat this action for 15 minutes. HIIT cardio boosts your metabolism and helps you to burn more calories than a 30-minute run/walk. HIIT Cardio is great for overall weight loss. The results of doing HIIT are spectacular.
By doing the exercises above, you will notice the inactive muscles in your body. You'll also become stronger, and your body will be toned. All of these exercises engage various muscles and joints so that multiple regions of your body undergo an intense workout.