Browse Category: Fitness

Most Ignored Muscles in The Gym.

Training in the gym is the best thing you can do for yourself. It can make you healthy and more confident. We all love to do biceps, chest and other big muscles. But there are many muscles which tend to forget to train or just don’t want to train them. So today we are going to talk about most ignored muscles in the gym which deserve respect like the muscles like chest, biceps etc.

Most Ignored Muscles in The Gym.

 

Triceps
Image source-Pixabay

4.The Triceps.

What? But I train my triceps when I do biceps. I would say it’s not that ignored but must undervalued muscle in the gym. The triceps is 3 headed muscles (lateral, medial and the long head) which in total makes 2/3 of the arm. But the harsh reality is that it does not get the respect it deserves. Most of the guys I see in the gym only do triceps when they do biceps and when they are in hurry they tend to ignore the triceps and just do biceps. Why? Because everyone wants big biceps and no one want to compromise the biceps when they are in hurry. The triceps can wait till next biceps workout. Triceps making 2/3 of the arm once developed can make your arms more developed and bigger and fill those t-shirts you wear and making you arms the centre of attraction in the gym. Give them the respect they deserve. Their own day in your workout plan and even if you cannot give them their own day then don’t forget to train them.

 

Glute bridge
Image source-Pixabay

3.Glutes

Another most ignored muscles in the gym are the glutes. Think of the last time you decided to hit them in the gym. I can say from my own gym experience I haven’t seen many guys do glutes work in the gym. All they do are squats, weighted squats, legs extension etc when they decide to train their lower body. Ignoring the fact that they are ignoring a very important lower body muscle. Why it is that important to train glutes? The answer is that we spend large portion of the day sitting. As a result, the glutes become weak and we develop anterior pelvic tilt. Anterior pelvic tilt is a very common posturer issue. Look in the mirror if you can see your pelvis rotated forward then my friend you too have anterior pelvic tilt caused by excessive sitting of all day. As a result, you might face issues like-

  • Lower back pain
  • Weak abdomen
  • Curved spine
  • Bad posture
  • Tight quads

 

The point is do not ignore your glutes. They really are important if you don’t want to face any of the above issues. You might not have them right now but you may face them in future and I don’t want you to face these problems ever.

 

Lower back
Image source-Pixabay

2.Lower Back.

Another most ignored muscle in the gym is the lower back. We all want wide back. We do all kind of lats movement like lat pull down, bend row etc, but we tend to forget another important which is responsible for protecting our spine during all heavy lifting exercises like the dead lift, bend row. Don’t ignore the lower back it is very important to train it for safety of your spine. A strong lower back will not only help you protect your spine but will also improve your performance in the big lifts like the dead lifts. Some exercise option are bridges, hyper extensions etc.

 

Face pulls
Image source-Pixabay

1. Rotator cuffs.

Rotator cuffs are the far most ignored muscles in the gym. These muscles are responsible for external rotation of shoulders. They are responsible for preventing rounded shoulders and maintain good shoulder posture and stability of shoulders. But these muscles are rarely get trained in gym even by the advance lifters in the gym. The fact is we do lots of exercise which lead to internal rotation of shoulders but we rarely do exercises which include external rotation of shoulders. As a result, we can face issues like rounded shoulders, rotator cuff tears, impingement etc. Don’t ignore these muscles they are very important for the safety of your shoulders and once got hurt they can take you out of gym for months. But if you train them sufficiently, they will not only improve your posture but will also improve your strength on other shoulder exercises. Some exercise you can do to train your rotator cuffs are -face pulls, external rotation using dumbbells etc.

CONCLUSION

There you have it, the most ignored muscles in the gym. All muscle in our body are important. They are in our body for a purpose. Don’t only train big muscles train small muscles too. All the above-mentioned muscles are really important so don’t forget to train them when you are in the gym. These muscles will not only protect you in the gym but will also increase your strength once get developed.

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why you might be struggling with a chin up?

Chin-ups are a great body weight exercise targeting the biceps. They are also a great indicator of strength. Although it looks really easy as we only have to pull our self-up on the bar. But in reality, it’s really tough exercise and most of people can’t even do one single chin up and even I struggled with them when I started doing gym. So today I am going to share reasons due to which you might struggle to do chin-ups.

why you might be struggling with a chin up?

 

 

Image source-Pixabay

Reason 5: You are heavy.

One reason due to which you might be struggling to do chin-up is that you might be heavy. Let’s face it chin-up requires us to pull our self-up to the bar and if we are overweight we have to pull all that weight up so we can reach at top of the bar. This drastically affect our ability to do chin ups. So, if your overweight one thing which might be stopping you from successfully doing chin-ups is your weight. To be honest when I was struggling with chin-ups I searched entire internet, tried all exercises which internet told me to do if I want to do chin-ups. But nothing helped that much until I got my weight in control. After that when I went to the bar I was able to do my first ever unsupported chin-up. That was the feeling I can never forget. So, don’t look somewhere else. If you are overweight and struggling to do chin-ups. The first thing you need to do is lose that fat.

 

 

Image Source:Pixabay

Reason 4: Unable to hold on to the bar.

Another common reason due to which you might struggle to do chin-ups is your ability to hold on to the bar. You might have enough strength in your biceps to lift yourself. But If you don’t have ability to hold yourself on to that bar you will struggle with chin-ups. How can we give our best effort to do one single chin-up if we can’t hold on to that bar? As a result, we struggle to do chin-us. So, what can we do? Do dead hangs, include forearm work in your workout plan. This will not only increase your ability to hold yourself on to that chin-up bar but will take you one more step closer to do your first chin-up and even advance level guys who can do chin-ups can increase their number of chin-ups by improving their ability to hold themselves up on to that bar.

 

 

 

Image Source:Pixabay

Reason 3: Rely on supported chin-ups only.

Another common reason why you can’t to do chin-ups is if you rely on doing only supported chin-ups. When we do assisted chin-ups, we are hardly giving our maximum effort to pull our self-up. You can do 20 assisted chin-ups and still struggle when trying to do chin-up on you own. Reason being you never tried to do chin-ups without support. You never challenged your biceps so they can become strong. Many people do this because of peer pressure as they don’t want to look like a guy who is struggling to lift himself up for one rep or half rep. Don’t be that guy. Now I am not saying you should never do assisted chin-ups. I am saying give your best effort first even if it is only one rep or a half rep after that do your assisted chin-ups. This will not only help to increase your confidence on the chin-up bar but will also take you another step closer to doing chin-ups on your own without any support.

 

Image Source:Pixabay

Reason 2: Lack of stability.

Another reason why you might struggle with chin-ups is lack of stability in lower body. If you can’t stabilise yourself while hanging on the bar your ability to perform chin-ups decrease. It’s really important to keep your self stabilised throughout the entire chin-up range of motion. It gives you stable base from which you can easily perform chin-up. Tighten that core during the movement this will give you stability in the lower body and you will be able to perform chin-up more easily.

 

 

Image Source: Pixabay

Reason 1: Nutrition.

Nutrition play an important role whether you want to develop muscle or strength. So, another reason due to which you might struggle with chin-ups is you don’t have a good nutrition plan in check. See it like this car needs petrol, mobile need battery and your body need nutrition in order to provide you with enough energy you need not only to do a chin up but also to perform any other exercise too in gym. Keep your nutrition in check ensure that your body gets enough nutrition it need to rebuild itself after a torture it received in the gym.

 

 

CONCLUSION

There you have it, few reasons due to which you might be struggling with chin-ups in the gym.

Building strength takes time and discipline. Don’t get demotivated if you can’t do chin-up right now. Build the strength and keep trying to do as many chin-ups as you can even if you can’t do even one rep at the moment. Just don’t hide behind the supported chin-ups give your best and one day you will be able to do chin-ups which you once felt were impossible for you to perform.
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why you are not getting stronger from working out?

So, you have been working out for quite some time but you haven’t got any stronger. Do you feel your strength level is same as it was before you joined gym? There can be many reasons behind your strength levels not increasing. So today I’m going to share few reasons which can be the reason behind your strength levels not increasing.

 

why you are not getting stronger from working out?

 

 

Image Source: Pixabay

Mistake 5: No Proper Form.

One of the biggest mistakes done by many lifters in gym is not performing the exercise with proper form. This is the most common mistake done by beginners in the gym and even by advance lifters sometimes. Exercise form play an important role in increasing strength. Focus on your form to make sure your hitting the muscle which you wanted to hit in first place. If it means you have to decrease the weight then decrease the weight. Yes, lifting heavy weight can increase your popularity in gym and even some people lift heavy weight due to peer pressure in gym. But if your goal is to increase your strength levels you should focus to perform the exercise with proper form with weight that enable you to do so. This would not only increase your strength but would keep your injury free.

 

 

Image Source: Pixabay

Mistake 4: Not Challenging Yourself.

Another common mistake which might be cause behind your strength level is not challenging yourself enough. This does not mean I am telling you to lift a heavy dumbbell just to challenge yourself. What I mean to say is when we do gym some exercise become our favourites and some are left in I don’t want to do them zone. We do our favourite exercises week after week. But if we do not change them and challenge ourselves with new exercises our strength level would get stuck because strength increase only when we keep challenging ourselves. This does not mean changing your exercises is the only way to challenge our body.

It can be done in many ways like we can increase our reps, do really slow reps or increase the weight. The point is to challenge yourself but in safe way. Don’t lift a weight you can’t handle.

 

 

Image Source: Pixabay

Mistake 3: Over training.

Another reason why your strength levels might not increase is over training. Sometimes in order to increase our strength we end up over training ourselves. Just like under training is not good over training is also not good. This does not mean you should not challenge yourself. Understand both are different. Your workout should have a balance between the both. It should be capable of challenging you as well as keep you protected from over training yourself. Don’t do 6-7 exercise with total of 20 or above sets during a workout session. keep it short but still challenging.

 

 

Image Source: Pixabay

Mistake 2: No proper rest between sets.

When I started gym. I was told that keep my rest period short between the sets it will make me strong and my strength will increase. I would keep my rest period short to 30 seconds. But it does not mean you have to take 30 seconds rest between sets. If you are doing a compound exercise like dead lift and after doing your set you feel totally exhausted but you take 30 second rest between each set and then go to do your second set. You can feel like you can’t even lift the same weight and thus forget about even increasing weight for your second set. The point is taking adequate amount of rest that you feel you need. If this mean taking 60 second or 2 min rest between each set do it. With proper rest between your set your ability to lift more weight will increase and thus your strength level would also increase.

 

 

Image Source: Pixabay

Mistake 1: Nutrition

The no 1 mistake I believe to avoid whether you want to increase strength or lose weight is not taking care of your nutrition. Yes, you need fat, vitamins, minerals protein and carbs in your nutrition. But if your diet includes things like burger, pizza trust me your strength level will never increase. Exercising in the gym only and forgetting about your nutrition will never increase your strength. When we do exercise we damage muscles fibre’s which in order to repair themselves and become stronger than before need proteins, vitamins, minerals, carbs and healthy fat. But if we ignore our nutrition and keep lifting your strength levels instead of increasing will drastically decrease. So, keep your nutrition under check if you want to increase your strength levels.

 

 

CONCLUSION

There you have it, mistakes you should avoid if you want to increase your strength levels in the gym.

 

Building strength takes time and discipline. Don’t get demotivated with your current strength levels even if you are someone with really low strength level. No one become a beast in a day. But with hard work and dedication anyone can become a beast. So be positive and with above points in check you will surely be able to increase your strength levels.

If you like my post please leave your comments below this post. And also, any suggestion or question you want to give feel free to tell me in the comments section. This is people blog .so do leave your comments below.

 

 

Why You Are Not Losing Weight in The Gym?

Congratulations guys, you are doing gym. You have just separated yourself from all those people who are not fit and haven’t decided to do anything about it at the moment. I have been doing gym for some time and from my experience. I can say that most of the people in the gym are there for losing weight. But many people fail to achieve there this goal and end up accepting, that they can’t lose their weight and end their journey in the gym. So, today we are going to see the mistakes which you might be committing and are the reason behind you not seeing your expected results.

Why You Are Not Losing Weight in The Gym?

 

 

Image source-Pixabay

Mistake 5: Depending Upon Cardio Equipment’s Only

Trust me we all have done this mistake as a beginner in the gym. You would have heard if you want to lose weight, better go to treadmill or 60 min cardio is all you need if you want to lose weight. Yes, cardio is essential for losing weight and fat but if you only rely on just treadmills and not doing weight training and abs workout. you will surely end up not seeing your desired results. Keep in mind that a balanced workout plan including plenty of cardio, along with HIIT training, weight training and abs training is the most effective way to lose weight in the long run.

Yes, doing cardio only will surely give you results in the beginning but after that you would get stuck with a question. I’m doing cardio why I have stopped losing weight? So, keep in mind in order to avoid the above condition make sure your workout includes weight and abs training along with cardio.

 

 

Image source-Pixabay

Mistake 4: No Calorie Deficit

Another common mistake most of people do in order to lose weight. Simple rule if you want to lose weight be in calorie deficit, want to gain weight be in calorie surplus. Keep in mind, having calorie deficit is mandatory to lose weight. If you are burning say 400-500 calories daily but don’t have a calorie deficit you will not be able to lose weight. Hold on a second that doesn’t mean you start fasting and starve for food as without calorie deficit weight loss is not possible. Keep in mind you have to be in deficit to lose weight but not have to do fasting. Plan your meals. Make sure your meals are not only healthy but rich in essential vitamins, minerals, protein and carbs too but also let you be in calorie deficit at same time.

 

 

Image source-Pixabay

Mistake 3: Doing Same Workout.

I admit I have done this. In order to lose weight, you must challenge yourself. It can be in form of increasing the weight your lifting or doing any other variation of exercise. For example- Replacing barbell curls with 21’s or replacing normal squats with something like goblet squat or doing really slow reps instead of fast reps. The take away message is that when we do same workout weeks after weeks without introducing any kind of changes like one’s mentioned above our body adapts to those exercises and thus there is no stimulus for change in our body. So, I you have been doing same workouts for weeks it’s time to change them or introduce new elements like slow reps, partial reps etc.

 

 

Mistake 2: Pushing yourself to hard.

This is also a safety advice. The thing is that to lose weight we must exercise and to exercise we must keep our self-safe in the gym. There are many exercises which if not performed properly can lead to an injury which can take you out of gym for months and when our goal is to lose weight we can’t afford to be out of the gym for months. I’m not saying challenging yourself is wrong and can lead to injury but overestimating yourself is and can lead to injuries. Thus, make it even more difficult to lose weight.

 

 

Image source-Pixabay

 Mistake 1: Nutrition

The no 1 mistake I believe to avoid when you want to lose weight is not taking care of nutrition. Yes, you need fat, vitamins, minerals protein and carbs in your nutrition. But if your diet includes things like burger, pizza trust me you will never lose weight. Exercising in the gym don’t give you license to eat unhealthy and also expecting to lose weight.  It’s like hitting your head on the wall thinking that the wall will break with your head. Have a meal plan that has all above nutrients but in form of healthy substitutes so that you can follow it consistently because without it you can lose weight in short run, but in long you will gain weight again.

 

CONCLUSION

There you have it, mistakes you should avoid to keep losing weight.Losing weight or fat is difficult. But with hard work and a good nutrition plan it is really easy. Just do hard work and follow your nutrition plan consistently and you will lose weight and get fit in no time. I believe we should do whatever we can do to keep them healthy. Being unfit and overweight not only destroys our confidence but also make us prone to many diseases too and I don’t want this to happen to you. So, keep yourself healthy and fit.

 

If you like my post please leave your comments below this post. And also, any suggestion or question you want to give feel free to tell me in the comments section. This is people blog .so do leave your comments below.

Mistakes to avoid for pain free shoulders

Ouch, it’s hurting. Just joking not at this moment. I have been doing gym for some time. The most common type of pain any guy can have in the gym is the shoulder pain. Looking now, I realise that I made so dumb mistakes in the gym, yes, I have shoulder pain time to time. But today I’m going to share what are the mistakes you should not be doing to keep shoulder healthy. So here is a list of mistakes I wish I would have known back then.

 

Mistakes to avoid for pain free shoulders

 

Image source-Pixabay

Mistake 5: No Proper Warm Up

Trust me we all have done this mistake as a beginner in the gym. Sorry to say even many advance lifters also do this mistake. Either due to being short of time or just to get workout done. Shoulder is muscle that is involved with every workout you do in the gym whether its chest, triceps biceps, or even back.

So, it becomes even more important we should whatever we can do to make them as healthy as we can and pain free. A good warm up makes entire body ready for the workout.  A Good shoulder warm-up before a shoulder workout can make you less prone to shoulder pain and help in preventing shoulder tightness which might cause you pain or discomfort during the workout. Being a mobile joint, it is the most common area to get injured very easily. So next time before starting a workout do some warm-up sets for the wellbeing of your shoulder.

 

 

Image source-Pixabay

Mistake 4: Lifting Weights You Can’t Handle.

Ever tried to lift a weight you can’t handle just to avoid peer pressure? I had. Say your friend can lift 40 pounds dumbbell but you struggle to lift 25 pounds.

Another scenario can be you decide to show off a little and decided to take that heavy 40-pound dumbbell, when 35 pounds dumbbell is the last weight you can lift with your shoulders, without compromising your movement. You don’t want to be in these types of situations when you want to be in the gym for long run. Progressive overload is another thing but lifting heavy only to show off or due to peer pressure is something you should avoid at any cost for the sake of your shoulders.

 

 

Image source-Pixabay

Mistake 3: Doing Barbell Upright Rows.

I admit I have done this. Yes, barbell upright row targets the middle-delts. But it has been widely recognised by many fitness trainers and expert as a shoulder destroyer. Many say it is good exercise many say it’s not and is capable of destroying the shoulder capsule entirely. I stand with its not a good exercise. Being the guy who faced pain doing Upright rows So next time you feel pain in shoulder pain ask yourself should I still continue to do upright rows or not. It’s your choice and you decide should you do it or not.

 

 

Image source-Pixabay

Mistake 2:  Not Doing Rotator Cuff Exercises.

Knock knock. Yes, they do are important. I admit I have also ignored them earlier, but after the second time I had to visit the doctor for shoulder pain. It was the time I discovered these are the muscles which can help me to keep my shoulder healthy. We all do exercises which internally rotate the shoulders but tend to forget the external rotators. I have corrected my mistake, and now it’s your turn. What exercise you can do here are few-Standing dumbbell external rotation, face pulls or something like lying dumbbell external rotation or something like trx row.

 

 

Image source-Pixabay

 Mistake 1: Lifting when you have shoulder pain.

The no 1 mistake I believe to avoid when having shoulder pain is doing shoulder workout when you have pain in the shoulder. Shoulder soreness is different, having pain and still doing those heavy dumbbell shoulder presses is like inviting much bigger shoulder injury that you might not at this point of time. Keeping in mind we can’t live our life without healthy shoulders, why don’t just take little rest and emerge after the rest as a stronger person in the gym with much healthier and pain free shoulders.

 

CONCLUSION

There you have it, mistakes you should avoid to keep your shoulders healthy and for longevity in the gym.

 

Injury can happen to anyone in gym. But when it’s about your shoulder. I believe we should do whatever we can do to keep them healthy. Being conscious is better than being injured. As once seriously injured they can not only keep you out of gym for years, not to mention make you go through surgeries and still leaving its traces and make you feel like your gymming days are over.so be safe and avoid these mistakes.

 

 

If you like my post please leave your comments below this post. And also, any suggestion or question you want to give feel free to tell me in the comments section. This is people blog .so do leave your comments below.

 

 

10 Mistakes Made by Beginners in The Gym

The first day I joined a gym, I was excited by seeing all the weights, machines and other equipment’s they had. A gym can be a place where you can become a better you, healthy and build muscle. . Looking now , I feel that I made so dumb mistakes that can easily discourage many people from continuing to go to the gym So here is a list of ten things I wish I would have known back then.

 

10 Mistakes Made by Beginners in The Gym

 

Mistake 10: No proper nutrition

The Most common mistake made by beginners in the gym is underestimating the power of nutrition. Most guys join gym to lose weight, gain muscle or just for the purpose of getting healthy. They do all kind of workouts and cardio but can’t achieve there goals just because of poor nutrition or no proper nutrition at all. You can do all the hard work you can but unless and until your nutrition is in check you will go nowhere.

 

Mistake 9: No proper workout plan

When you step your foot in the gym you should always have game plan in your mind. A proper workout plan not only make workout session a lot easier but short to. Beginners wait for stepping into the gym and just do whatever they like to do. As a result, they get poor results, even after doing lots of exercises, cardio and abs session.

 

Mistake 8: Lack of balance between weight training and cardio

Depending upon your goals a balance between weight training and cardio is essential. If your primary goal is to lose weight then a balance between these two something you can’t neglect.

A balanced workout plan including not only weight training includes cardio. But beginners tend to neglect this just start lifting those dumbbells or running miles on the treadmills. If you want to loose weight then balanced plan of these two secret ingredients will help you , and if you are someone who not necessarily need to loose weight a light cardio session can help you to bring more muscle definition by reducing your body fat levels.

 

Mistake 7: No proper form

We all have to admit, we all have done this in our beginning gym days. As a beginner one thing you should never do is doing the exercises in wrong manner. Using improper form will likely lead to you hurting yourself.

It is extremely dangerous to perform exercises like barbell squats, bench press or something like a deadlift. All of these exercises are very great for building and muscle, but without taking care of maintain proper you could make yourself moving one step closer to hurting yourself.

Ask the trainer for proper form, or you can use internet as your saviour and see the proper form videos of exercises from online sources.

 

Mistake 6: More Quantity more gains

Another mistake made by beginners is doing lots of reps after reps and sets after sets. Going beyond failure is another thing. But as a beginner one should only focus on doing high quality reps with proper form  and a good rest period ideally 30-60 seconds as before even thinking about going beyond  failure you must create a strong base. Don’t just do sets and reps because of peer pressure just build your base then move forward to doing high reps or doing more sets in a balanced manner.

 

Mistake 5: Focus on only isolation exercises

Isolation exercises are big part of a good workout plan. But putting focus only on isolation exercises will always result in poor result. As a beginner one should keep in mind doing isolation is not enough they should also do compound exercises in their workout plan. These are the exercise that not only check your overall strength but also make you a hell lot stronger on your other exercise.

 

Mistake 4: Talking around messaging around the gym

We all join gym for a purpose, for a goal we want to achieve by exercising. If we keep talking around and messaging around we can’t do proper workout.

A good workout takes approx. 45-60 minutes if done properly in the gym, keeping in mind talking around gym not only make your rest period longer and workout time longer but makes your recovery period smaller and moving you one step away from achieving your goals.

 

Mistake 3: Not putting weight on the place

Everyone can be concluded guilty for this. Keeping the weights and plates on there place is another thing we guys neglect while doing or workout. When we go to take a plate and can’t find it we all get frustrated and angry but we have tendency to leave the weights and plates after our set on the floor. This is not only a bad gym etiquette but also a dangerous act as one can get an injury jut because of you leaving your weights or plates on the floor after exercising. So next time put the weights on there place after doing your exercise.

 

Mistake 2: No Hygiene

A gym is place where lots of people visit daily, all sweating and sharing same facility.

It is necessary to maintain our personal hygiene. Nobody wants to clear your sweat the same way you don’t want to clear others sweat. Keeping personal hygiene not only keeps you healthy but others too.

 

Mistake 1: Ego Lifting:

 

This is by far the biggest mistake done by anyone in the gym not only limited to beginners. Ego lifting by coming under pressure of seeing some one or your friend lifting more then you put us in insecurity. Thus, we try to satisfy our ego with lifting heaving weights that we can’t lift or maintain proper form with that weight.

 

Lifting with ego not only can hurt but can get you out of gym for long period of time like months and years and still leaving behind all the pain and its traces. Keeping in mind we all get one body in our entire life respecting it is essential. Lifting weight that is very light might be the case today but once you have build a base with that weight .You can emerge as much stronger person in the long run with overwhelming results.

 

CONCLUSION

So these are 10 things you should look out for as a beginner according to me. Not only will this advice help you reach your goals quicker and without injury but it will also help you become a positive part of the gym community.

If you like my first post please leave your comments below this post. And also, any suggestion or question you want to give feel free to tell me in the comments section. This is people blog .so do leave your comments below.