Whenever it comes to working out and staying fit, people prioritize exercising at the gym. Finding the best gym can be a daunting task to determine which gym best suits your needs, especially when you are new to the fitness lifestyle. There are some key factors to consider before you make that life-changing decision. 

Remember that you are investing your precious time, money, and energy into a gym, and you need to be sure that you’ve made the right decision for you and your fitness goals. You might be convinced to choose a gym based on online reviews or friends’ recommendations, and while that’s of course unquestionable, there are a few more factors to consider. 

From gym equipment and hours of service to location and additional rewards, these can make (or break) your gym experience. And wait! It’s always a nice idea to have a plan that’s affordable, so you can concentrate more on your goals—and not on your budget. 

Free trial pass 

First comes first! Free trial passes are absolute bliss when it comes to choosing gyms. It is a risk-free opportunity to see all the amenities and services the gym offers and how it operates. So it would be a golden opportunity for you to determine if you would like to continue or not. Nitro Gym, one of the top equipped gyms in Al Barsha, offers one-day free trial passes to experience what it is like to be a fitness member at Nitro Gym. Isn’t that a good deal? 

Gym Hours 

While struggling with work-life balance, you will have little time to spare for yourself. So, a gym that opens late and closes early probably won’t be your cup of tea. You can try choosing gyms that are open 24/7, to make your fitness journey much more pleasant. Nitro Gym in Silicon Oasis is open 24/7, so whether you are an early bird or a night owl, don’t concern yourself. You are most welcome. 

Training options

Preferences will be different for each one. While some gym enthusiasts get that positive gym vibe from group sessions, others might prefer one-on-one personal training sessions. If you prefer having access to personal fitness experts, find a gym that understands the value of personal training and the significance of offering the exclusive service to members—especially at an affordable rate. 

Equipment 

What’s even a gym without top-notch equipment? Equipment is one of the top reasons someone joins a gym. Having a clear idea of what types of equipment you currently need and what you’d probably like to use in the future is important. You can take a note on what all equipment is available, the overall condition of machines, and the quantity of popular equipment like treadmills, bodybuilding machines, squat racks, etc. So it’s better to opt for a top-equipped gym to save your time and money rather than going behind some low-quality gyms. 

Services and amenities 

If you’re someone who needs a regular push from a trainer, try to choose a gym that has personal trainers. And also, it’s a good idea to consider locker rooms, private shower areas, hairdryer facilities, etc. to make your fitness journey at the gym worthwhile.  

Location 

Pick a location that is easily accessible for you to reach on time. Having a gym close by or at the centre of the city makes it easier to go—and more likely that you’ll stick to your workout routine. You will need to figure out if you need the gym within walking distance from your home or closer to your workplace for a lunchtime cardio session. 

 Why choose Nitro? 

Whether you are a beginner or a pro, Nitro Gym will be the one-stop destination for all your fitness needs. Provided with luxury facilities, private shower areas, locker rooms, and more, Nitro Gym has two branches working at Al Barsha and Silicon Oasis. The professional experts at the gyms assist with personal training for all customers in order to give you a 100% satisfied result. 

Besides unlimited gym, unlimited Wi-Fi, and free parking facilities, Nitro Gym provides a free one-day trial pass to experience what it is like to be a member at the gym; the golden opportunity to check your comfort level. You can visit our branch at Silicon Oasis, which is open 24/7, at your own convenience.

Have you ever thought of starting a fitness journey but then losing interest and being unmotivated to go further? If yes, you aren’t alone. Whatever your goals may be—to get fit, get toned legs, lose weight, or just be healthy—the key is keeping up the energy as you encounter highs and lows in your fitness journey. Read on to learn how to get motivated to work out and how to motivate someone else to work out too. 

Change your perspective 

Change your perspective from a couch-potato mentality to one of an athlete. This might sound like a difficult task, but it’s not as tough as you think. Mostly, all it takes are some small changes in your perspective to see your fitness journey in a whole new light. 

Set a goal

It’s common for people to set long-term fitness goals, and it can be tough to keep yourself motivated when your goals seem so far in the future. To keep yourself motivated and engaged in your fitness classes, try setting achievable goals and reward yourself once you reach them. 

Set realistic short-term goals that contain clear milestones. Once you progress towards your goal, you’ll find things fall into place in your work, personal life, and health. But make sure it’s realistic and achievable, and that you can actually adapt your life around meeting the goal. It can be anything. Maybe a mission to fit into that old pair of jeans buried in your wardrobe or to get that perfect abs picture at the gym. 

Choose the right gym and make it fun

If you’re not enjoying your workouts, you might have chosen the wrong gym. Find a perfect gym with a variety of equipment, and do the workouts that you can enjoy. Then vary the routine to keep it interesting. But make sure your personal trainer approves your workout routine before you start a new workout regimen. 

Nitro Gym in Silicon Oasis is a well-equipped gym with general training and personal training sessions. Our personal trainers will assist you in developing customized diet charts and workout plans. Every body is unique and our trainers are experts in designing the workout routine. And also, they will design your workout routine around a variety of exercise methods depending on your fitness level and goals. Remember, exercise and diets aren’t boring. Choosing the right gym with the best personal trainer can fix all your issues. 

Reward yourself 

Having abs, fitting into your dream dress, growing stronger, etc. are all rewards in themselves. But to stay more motivated and energized, a different yet attractive reward must be there. Rewards can be in the form of a cheat meal or brand new gym wear you’ll love to see yourself. This way, you feel good about yourself while receiving the benefits of exercise. 

Track your progress 

If you’ve been going to the gym for a while, it can be easy to slip your mind about how far you’ve come since you first started. Start a fitness journal to keep track of your progress, so if you ever feel unmotivated, you can remind yourself of what you have achieved so far. Seeing the benefits of a regular fitness routine and writing your goals and achievements in a journal may help you stay motivated. 

Be kind to yourself 

When it comes to meeting your fitness goals, there might be a time where your motivation drops off and you fall back into your normal, old routine. Remember to be kind to yourselves when this happens. Progress will take time, and instead of being down on yourself for your lack of progress, think about your future plan and remember how incredible you are for wanting to get back on track! Talking to your fitness trainer will also help you through this stage. Nitro Gym in Al Barsha has experienced personal trainers to boost and motivate you to become the best version of yourself. Go easy on yourself if you need a break. The important thing is to get back on track as soon as you can. 

Now that you have regained your energy, keep going. Enjoy your fitness journey. Change your perspective, set a goal, make it fun, and reward yourself for hitting each goal you’ve set. Always keep in mind that doing physical activities and staying fit are for life. Whenever you feel like you are lacking motivation, go through these tips. You got it there! 

We all know going to the gym is good for us. But how exactly does it help? Here are the top 6 benefits of exercising, according to fitness experts. If you haven’t started your fitness journey yet, start today. It’s better late than never. 

Weight control 

If you think you can lose all those extra pounds just by skipping meals, you are wrong. A reduction in calorie intake will result in a delay in weight loss. Regular exercise, on the other hand, will increase your metabolic rate and help you burn more calories, thereby reaching your desired weight. To maintain a healthy weight, the calories you intake must be equal to the energy you burn. And to lose weight, you must burn more calories than you consume. 

Boosts energy 

Huffing and puffing while climbing stairs or doing household chores? Exercising regularly increases muscle strength and boosts your energy to a great extent. It increases your heart rate, delivers oxygen and nutrients to your tissues, which makes you work more efficiently. And also, when your lungs and heart improve, you will have more energy to do things without much hassle. 

Decreases the risk of illness 

Concerned much about heart diseases? Or are you on a run to prevent high blood pressure or diabetes? If you are planning to add exercise to your daily routine, you are one step closer to living a healthy life. No matter what your current weight or body level is, working out regularly combats health conditions and diseases. 

Exercise helps flush bacteria out of the lungs, reducing the chances of getting flu or cold. It also drives off chronic diseases like heart disease, type 2 diabetes and can help with high blood pressure. The top point is that exercising helps to improve cognitive functions and help lower the risk of death from all causes. 

Now that you have a clear idea of how exercise can decrease illness, just think about how lack of physical activity can impact your health. It can cause many health problems, including high cholesterol, inflammation, heart disease, diabetes, stroke, and more. But wait! Before starting a new exercise regimen, it’s recommended to consult your personal trainer to avoid any injuries. Nitro Gym in Silicon Oasis has experienced personal trainers who can guide you and customize workout plans for you. 

Improves your mood 

Need a mood lift? Or need relief after a stressful day? A gym session will help. Regular exercise, along with food preferences and stress levels, can greatly affect mood and reduce your risks of anxiety and depression. It also stimulates various brain chemicals that will make you feel happier and more relaxed, which lifts your mood.  

If you’re not able to meet the exercise guidelines, don’t stress. Some simple physical exercise can still reduce depression and anxiety by lifting your mood. Get in touch with the personal fitness trainers at Nitro Gym in Al Barsha to learn more about your fitness level and what workouts best suit your body type. 

Better sleep 

Struggling to get some quality sleep? Regular exercise, especially moderate-to-vigorous physical exercise, can improve sleep, which can increase sleep quality and decrease the amount of time you lie awake in bed during the night.

In addition to getting quality sleep, physical activity can also help you increase the duration of your resting time. Being physically active means you need more energy than usual, you feel more tired and ready to rest by the end of the day. Deep sleep helps to boost immune function, support cardiac health, and also controls stress and depression. 

Strong muscles and bones 

It is a fact that when we get older, we lose muscle mass and function, which may result in high chances of injury. Your muscles and bones work together to support every movement you make on a daily basis. But when you work out regularly, you may reduce muscle loss and maintain strength. Strong bones and muscles protect against injuries and improve balance and coordination. Activities like weight lifting and aerobics can stimulate muscle building when paired with sufficient protein intake.

Regular workouts also help you build bone density when you’re younger, in addition to preventing muscle loss in the future. Exercise is for everyone. No matter what your fitness level is, you can still find exercises that suit you the best. Remember, a little amount of activity is better than none.

What are Martial arts; An understanding 

Do you prefer to watch action movies? Have you seen characters in the movie fly across the screen in a flurry of fists and feet, evidently unaffected by the laws of physics? We would appreciate watching characters slice wooden boards through the air using their bare hands. Isn’t it? You might have already imagined the situation, and a few things might have come to mind. Karate, kickboxing, kung fu, jujitsu. Yes. This is exactly what is meant by martial arts. 

Simply put, martial arts refers to training for combat that is organized or arranged. It includes any kind of fighting technique, physically defeating opponents, and defending against possible threats. In addition to teaching the basic techniques of fighting, martial arts also focus on mental peace. Regardless of age, gender, or physical ability, one can practice it as a hobby, a sport, or as a routine for physical or mental health. Through regular repetition of hand and foot movements, kicks, blocks, and punches, those who learn the techniques of martial arts increase their physical strength and mental toughness. 

But don’t forget to consult your physical trainer before starting, as the chances of getting injured are high. Nitro Gym, one of the top gyms in Silicon Oasis, has passionate trainers who can help you with the journey.

The Importance and Benefits of Martial arts in real life 

Now you understand the real meaning of martial arts. But let me ask you: have you ever thought about the importance and benefits of Martial arts in real life? If your answer is no, you have come to the right place. 

Self-defense 

One major benefit of learning martial arts is an improved ability to perform self-defense in situations where there is a real threat. Learning this very useful skill makes you more able to defend yourself when suddenly attacked or confronted with a situation where you need to think quickly and act quickly. Majority of the people who signed up for martial arts training might have joined training for the purpose of personal safety. Training in martial arts helps you gain the ability to defend yourself in any tough situation. 

Self-confidence 

A boost in self-confidence is one of the most well-known benefits of martial arts. By training martial arts, you are pretty sure that you can handle any threat that comes your way because you expose yourself to challenging and dangerous situations and perform at your best. Here, you are building not only necessary skills but also your confidence. You are training yourself to focus and perform under pressure, no matter what the circumstance may be that is causing the utmost pressure. And of course, the knowledge that you can take care of yourself and your close ones provides a major boost to your confidence. 

Physical health 

We can say that the physical benefits of martial arts are countless. Along with heart health, flexibility, muscle building, and mobility, martial arts skills undoubtedly provide a full-body workout. Consistent practice has shown to increase overall flexibility, improve your body’s pressure response, and increase muscle. With each training class, you will see the difference better than your previous class. Every form of martial arts helps in increasing cardio-vascular health, helps you increase core strength, helps improve posture, and also it helps you achieve improved relaxation of body and mind. 

Focus

If you think martial arts training just helps you learn self-defense only, you’re missing out on a lot of other benefits that could help you. While training martial arts, the mind is engaged, improving your focus and concentration. So, if you are looking to enhance your frame of mind too, martial arts are highly recommended. 

If you’re considering martial arts, either for yourself or for your kids, it’s a great choice. But wait! It can be tough and confusing to commit to something new. It’s always recommended to consult your personal trainer before starting a new regimen.

Folks, have you been facing trouble losing weight even after working out? Do you seem to even gain a few kilos after hitting the gym? Well, there’s nothing to worry about if you gain a bit of practical knowledge on calorie intake.

What are Calories? 

Food is mainly composed of carbohydrates, proteins, fats, minerals and vitamins. Carbohydrates, proteins and fats, when burned, release energy, which is measured in terms of calories. For example, 1 gram of carbohydrates yields approximately 4 calories.

All the components of food have specific functions like growth, repair, immunity, etc. Our daily nourishment can be divided into three for better understanding.

• Food that gives energy which primarily consists of fats and carbohydrates.
• Food that builds the body which is rich in protein
• Food that provides immunity which is rich in vitamins and minerals 

A balanced diet that consists of all these nutrients is important for a human, whatever their weight goals might be. Both extremes, that is, overeating and undereating, can be an obstacle to your body goals. One must know how many calories are too many calories, and also try to keep a journal of the types of food one is currently taking.

While working out, one might not lose weight or even gain weight. It’s actually good news considering that you are gaining muscle mass. And if you eat less than required thinking it would fasten the process of losing weight, it might actually counteract. One certainly requires energy to work out too, you know! And if you don’t provide that fuel to the body you won’t have the energy to work out, hence no losing weight. 

 Studies have found that extreme diets often lead to a compensatory period of overeating. Extreme diets also interfere with the normal secretion of hunger hormones.

It is certainly difficult to decrease one’s usual intake of calories. One might still feel hungry even after eating the required amount of food. This is where the significance of dietary fibre is understood. 

Dietary Fibre

Dietary fibre is the part of the plant that remains undigested by the human digestive system. The primary sources of dietary fibre are vegetables and fruits. It helps us to feel full, regulates bowel movements, and therefore prevents constipation.

It also has the additional benefits of reducing cholesterol and helping diabetic patients delay absorption. Dietary fibre is an inevitable and unavoidable component of a health-conscious individual in today’s world. 

Calorie intake and weight loss

Now let’s make things easy. How does the calorie intake work for a person who is working towards losing weight?

The required calorie for a person depends upon various factors like sex, age, size, and even genetics. It also depends on a person’s daily activities. An

athlete requires more calories than an office

desk job individual required. There are even scientific calculators that can calculate a person’s required calories. However, the average required calories for most women ranges from 1600-2400 calories and for men, it ranges from 2000-3000 calories. 

In order to maintain one’s weight, one just has to keep up with the above mentioned calories. Inorder to lose weight, decrease the amount of calorie intake along with regular exercise. A drastic cut in calorie intake is widely discouraged and a sustainable weight loss is recommended. That is, one must reduce their calorie intake in small proportions. Eating high fibre content or protein rich food can keep you feeling full. While cutting on food, make sure that you get all the essential nutrients and vitamins too. Include more nutrient dense food like dry fruits, fruits, vegetables and whole grains. 

Some other things that one can do to help reduce weight include curbing intake of sweetened fluids and increasing intake of water. Restricting yourself from eating refined carbs and ultra processed food is also crucial. Bodyweight exercises that can cause muscle loss due to sudden calorie restriction also play an important role in weight loss.

Consulting with a dietician will help you understand your specific requirements. They’ll also prescribe a diet that takes regard to any existing illness and conditions. You can connect with the personal trainers at Nitro Gym, the best gym in Al Barsha, to customise your diet plans. 

Calorie intake and weight gain

A body can gain weight if it consumes more calories than it burns. This can be achieved by adding 300-500 more calories daily than you normally take. It doesn’t mean that you can gorge on junk food and potato chips. While gaining weight, make sure to build yourself healthy and not just flatten a flabby stomach. 

High intake of protein and healthy fat is recommended. Proteins like red meat, salmon, whole milk, cheese, eggs etc and fats like nuts, butter, avocadoes etc are examples. Carbohydrates like rice, corn, oats, and potatoes also help to add weight.

Eating small meals frequently can assist in putting in more calories. Reducing fluid intake during and before meal times can give you an appetite to eat more. Also add alternatives and toppings like milk, cheese, butter, nuts, etc in your meals.

In the effort to gain weight, one must always aim for lean muscle mass and not excess fat, or else it may lead to other health problems. The type of weight you gain depends upon your exercise routine and the type of nutrients you give to your body. Unhealthy weight gain is mostly visible around one’s abdomen, which is mostly undesirable.

The positive side of both losing and gaining weight these days is that it need not be stringent and harsh. You don’t have to completely avoid food that you like if you learn the art of balancing diet. You can enjoy a scoop of ice cream today if you can balance it tomorrow. Do not stick to a severe and boring diet. It may demotivate you further. Include different and vibrant food, try out new recipes and enjoy the process. Exercise is important in both cases of losing and gaining weight. And if you feel like you need help, don’t forget to consult a dietician or a fitness trainer. Nitro Gym, one of the top equipped gyms in Silicon Oasis, has experienced dieticians to help you build customised diet plans exclusively for you.