For decades, exercise has been championed as the most effective tool for weight loss. Most people might have the misconception that fitness and diet are two separate things. That’s a wrong statement. Diet and fitness are more interconnected than you think. The fact is that diet is just as important as fitness when it comes to achieving results. 

Along with physical activities, eating well can help you reduce body fat, lose weight, feel more confident, and reduce risk of illness. For the best dieting tips and customized diet chart, we have expert dietitians at Nitro gym Silicon Oasis, who can guide you well throughout your fitness journey. 

Exercise alone cannot make you lose weight 

The benefits of regular exercise are many. But is exercising without sticking to a healthy diet an effective way to lose weight? The simple answer is: a big No. Exercising while ignoring your diet isn’t a good weight-loss strategy. No matter how hard you workout, it won’t help much without dietary modifications. For an effective weight loss, you need to eat fewer calories than you burn. In fact, achieving a caloric deficit through diet is the key to weight loss. 

Exercise increases your appetite 

Have you ever finished a workout session and felt like you needed to eat a huge meal? Exercise increases your appetite because the body burns many calories as you workout, and this encourages your appetite to make up for the expended calories. 

Remember that feeling hungry isn’t a negative response from your body. Instead, it is an unavoidable side effect of losing weight and changing your dietary habits. Here, you should only think about increasing your calorie intake as you increase the intensity of workouts, while also maintaining your meals and snacks throughout the day. 

Nutritious foods give you energy to workout 

What you eat will directly impact your energy level. Eating a lot of junk food will make you less energetic for exercise. Instead, eating healthy will give you lots of energy throughout the day, and you will be motivated to workout as well. 

Fueling up your body by eating the right nutritious foods and drinking the right fluids in the right quantity gives you the perfect boost to workout. You won’t have enough energy to maximize your workout, and you’ll limit your ability to burn calories if you don’t eat nutritious food before the workout. 

Make sure you refuel yourself after your workout as well with foods that include enough carbs and proteins to get the desired result. 

Fitness + diet together give you results 

Diet and fitness go hand-in-hand when it comes to achieving results. Fitness is important because it helps burn fat, build muscle, tone your body, and more. But diet is just as important as fitness, as it gives the body enough nutrients to function properly. 

Whether you are doing the most intense workout ever in the world without following a proper diet, you aren’t going to get the expected results. Similarly, if you are following a super nutritious diet but not exercising regularly, you won’t see the desired change quickly. When you combine diet and exercise, you can achieve your goals faster than you think. 

The food we eat plays a crucial role in how we look and feel. Regular workouts are important, but diet also has the same effect on fitness. Focus on nutritious food intake and set it as a primary fitness goal. To lose weight and keep it off, follow the 80% nutrition, 20% exercise rule. It’s recommended to consult a dietitian before making any dietary changes to your routine. Nitro Gym in Al Barsha has experienced dietitians to help you make diet plans and workout routines. 

So, there you go! The food you eat is the fuel for your body. Results come from a combination of diet and fitness, so don’t avoid either! Enjoy your fitness journey! 

If you’re new to this fitness journey, getting back on track, or have concerns as your doctor tells you to take care of the joints, low-impact exercises are a perfect way to stay fit. 

Low-impact exercise is easier on your body—the joints will thank you. It can also be a great way to get in a heart-pumping workout without bothering too much about injuries. 

Doing low-impact workout; beneficial or not? 

It’s a common misconception among people that only high-impact workouts will burn calories. In fact, low-impact workouts can be just as efficient as high-impact ones. Exercises like swimming put only less stress on the joints and muscles and are mostly recommended to people trying to get back on track after an injury. 

Typical high-impact exercise programs make you balance intense workouts with rest days that allow the body to recover. On the other hand, low impact workouts put less stress on the body, reducing the need for rest days. One can remain consistently active throughout the fitness journey. 

Apart from physical benefits, doing low impact workouts has mental benefits as well. Studies show that something as simple as walking or swimming for just one to two hours every day decreases the chances of depression, reduces anxiety, gives you energy, and boosts your mood. 

5 workouts to slay the day 

Here are seven low impact workouts to get you sweating like hell while keeping the pressure off your precious joints. But wait! Talk with the physical trainer to double check safety. Nitro Gym in Silicon Oasis is a well-equipped gym with personal and general sessions, and the trainers are all supportive and take care of all your fitness needs. 

Walking 

Walking is by far the most popular yet effective low-impact workout because one can do it anytime and it is a stress-free way to get moving; simply wear your favorite pair of shoes and start moving your legs. And with a little hustle, you can burn a lot of calories. There are plenty of ways to increase the intensity of your workout. Hit the hills, add resistance, or hold hand weights to make it a heart pumping workout. 

Rowing 

Another type of exercise that provides a total-body strength and cardio workout is rowing. This low-impact workout gives joints a much-needed break. Because it’s a kind of resistance exercise done in a seated position, you’re not putting as much pressure on knees and back. 

If you’re looking at it as an aerobic exercise to replace something like jogging or running, then you can do the rowing machine for half an hour and get a great cardio workout. It’s recommended to consult a personal trainer before moving on to something different. Nitro Gym in Al Barsha has qualified personal trainers to guide you throughout the fitness journey. 

Pilates

Pilates is a popular low-impact workout that is effective for toning up and strengthening muscles while improving posture and flexibility. It may help with recovery from back and other injuries by strengthening the affected area. If you’re restricted by a doctor for any reason, make sure you’re strong and stable before progressing to more challenging workouts.

Treadmill 

Walking on a treadmill is a wonderful low-impact exercise that one can do daily, and it won’t put any added strain on your joints. Regularly walking on a treadmill will improve the balance over time. With improved balance, it is less likely to fall and hurt yourself, and you’ll keep your bones strong and healthy. Walking will actually ease stiffness and allow the joints to get relubricated. 

Cycling 

Cycling offers a similar intensity workout like running, but without the stress on the joints. Whether you opt for a stationary ride or ride on a traditional bicycle, the muscles, heart, and lungs will cry with thrill at the intensity of cycling. 

One can start cycling with little or no investment, especially if they have access to a stationary bike. But if you want to get serious, you’ll need to invest a little bit (such as buying a helmet and padded shorts). Riding with the seat too high, too low, too forward, or too back can injure joints. So make sure it is comfortable to avoid any injuries. 

New to the fitness journey? Even if you are, you might have heard of this common exercise practiced by bodybuilders and gym-goers. However, if you are a complete beginner to the weight-lifting stage, the word “deadlift” can feel like an extremely scary prospect. All you need to know is that the deadlift is a must-do exercise to get that perfectly toned body. It can benefit all types of fitness levels, from beginners to pro, and can also be seriously risky if performed wrong. It’s better to consult a personal trainer before beginning a new regime. Nitro Gym in Silicon Oasis has experienced professionals to guide you well throughout the deadlifting journey. 

Reasons to add deadlifts to your workouts 

Total body workout 

Of all the other exercises that people do at the gym, deadlifts are the ones that benefit the most muscles. Though many people are aware of the fact that deadlifts work out the lower body, they work out the upper body as well. No other workout trains a long list of individual muscle groups as competent as the deadlift workout. By doing this exercise, you are building the most muscles and making your time at the gym worthwhile. 

Improves posture 

Doing deadlifts will improve overall posture so that one can stand proud and confident. If you are performing the exercise in the correct form, it will reduce the curvature of the lower spine, engage muscles, and build up stabilizer muscles that help keep the posture upright. It also enables you to keep the back straighter during daily activities.

The deadlift technique is the key to the bodybuilding journey, and if you are inexperienced with this exercise, please get in touch with the personal trainers at the gym in Al Barsha to discuss its suitability to your circumstances before going ahead. 

Improves lifting in real-life 

We see a lot of people struggling to pick something up, which results in them hurting themselves. The deadlift exercise builds the muscles that need to actually carry something, like heavy grocery bags or a dining room table. In simple terms, deadlifting will build strength in the body so that one can pick up things without much hassle and don’t easily get injured as they get older. 

It’s safe 

Deadlifting is one of the safest kinds of workouts that people can do at the gym. Try doing it with the correct weight you are comfortable with, and no more worries about hurting yourself. The only time people get injured while doing this workout is when they’re lifting more than their limit or when doing the workout with the wrong technique. 

Improves grip strength 

Grip strength is extremely important, and not just in the gym. Grip strength is one of many attributes that worsens with age and is strongly connected with quality of life. The best exercise ever to improve grip strength is the deadlift. Your fingers are literally the only things that connect you to the weight of the bar, when you do deadlifting. The forearms will be working hard not to fall the bar out of your hands. Gradually, your grip strength grows to a great extent. 

Increase hormones 

No,no. Not talking about the hormones that make you emotional. Instead, by doing several reps of deadlifts, one can increase the amount of growth hormone produced by the body. Growth hormones encourage tissue healing, muscle growth, bone strength, and fat loss too. 

Believe it or not, doing a few reps of deadlifts will increase cardiovascular health. You might be running to sit somewhere when it is done. Also, as already mentioned, deadlifts work with some of the largest muscle groups in the body, they are a good choice for building a greater percentage of lean muscle in the body. 

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.

Fitness and workouts, like our life, are full of trials and errors. No matter what your fitness level is, there will be some exercises that perfectly suit your needs. From a low-impact workout to lifting weights, you can find an exercise that you can enjoy to the fullest. After all, if you are a complete beginner and have no experience, how do you find where to begin? 

Unfortunately, because of this lack of experience, many beginners tend to make fitness mistakes that hinder their progress. More often, they make mistakes that prevent them from getting the most out of their workouts. It’s recommended that you consult your personal trainer before making a workout decision on your own. Nitro Gym in Silicon Oasis has fitness experts who can customize your workout plans depending on your fitness goal. 

Here are five mistakes that you all should avoid to make your fitness journey smoother. 

Doing too much 

In today’s “everything or nothing” society, it’s quite common for beginners to overdo workouts straight out of the gate. Muscle building or fat burning is not as difficult as you think. Too often, people overwork themselves, which results in negative consequences. When you do too many workouts at the beginning stage, your performance will decrease, leading to muscle soreness, and risk of serious injuries. You might feel that doing too much workout can help reach your fitness goal faster, but the fact is that it might have an opposite effect. 

Setting long-term goals 

Setting a fitness goal is vital to your success. But setting a long-term goal can set you back. Set goals that you can meet based on the fitness level and goals. Trying to tackle some long-term goal all at once can exhaust yourself, willpower, time and energy. You will get a lot of frustration because it takes so long to reach your goals. 

If you are a beginner, you may feel discouraged by your lack of improvement. Instead of taking long term goals into action, try setting short term goals that you can achieve. So that after reaching your goal, you feel confident and increase your self-esteem which results in achieving more goals in the future. These smaller goals will boost your confidence at higher levels as you complete them while allowing you to create new ones.

Ignoring proper nutrition 

No matter how intensely you train, you won’t get the fruitful result you dreamed of if you don’t give your body the fuel to grow. Dreaming of becoming stronger or building muscles? Make sure to consume adequate protein, carbs, and water. Give yourself the appropriate nutrients to keep the body healthy while limiting the amount of unhealthy foods you consume.

The nutrition plans might vary for each individual depending on their body type and fitness goals. That means, the diet plans of a bodybuilder will be very different from those of a person who just wants to shed some extra pounds. You can get in touch with the personal trainers at the gym in Al Barsha to get your diet plans exclusively customized depending on your fitness level. 

Not tracking anything 

If you don’t track anything, you might feel that you’re making no progress at all. Tracking can show you which exercises are really good for you and which are less successful.

Keep track of everything in your workout: what workouts you did, how many reps you did, the weight you lifted, and more. By tracking how much you’re lifting and how many times, you can clearly see your progress as it happens. Also, track your physique by taking regular photos and measuring your bodyweight. This will help you know about your ups and downs and give you a clear picture of your progress level. Last but not least, it also serves as motivation to exercise and lift more than you have done before. 

Not having rest time 

Rest days are an important part of any workout program. They give the body a chance to repair and recover and help prevent injuries to a great extent. Regular exercise without taking a rest day can result in mental and physical exhaustion. Without a rest day, muscles, joints, and other important structures of the body do not have enough time to repair themselves, which hinders progress. The rest period is going to help you expend maximum effort, which is key to the muscle-building process.

These mistakes may seem minor for you, but they can highly affect your progress. Next time you’re working out, make sure that you avoid these common mistakes to maximize your workout and get fruitful results.

Most people make healthy lifestyle choices—cut down on calories, do regular workouts, avoid junk foods, and so on. But despite following a strict weight-loss diet, do you still find yourself unable to lose weight? If the answer is yes, you are making some weight loss mistakes that prevent you from seeing the changes you’re looking for. Here are 8 common mistakes that people make when trying to lose weight. 

Not drinking enough water

The advice to drink enough water may seem overstated, but studies show a relation between water intake and weight loss. Firstly, it is an appetite suppressant and can help you feel full. Water is also essential for the process of burning fat stored in the body. It is also the best substitute for sweet drinks like cola and juice. Lastly, it keeps the body hydrated and the mind fresh. One bonus perk- your skin will be glowing! So make sure to stay hydrated especially after a workout.

Following health fads like juice cleanses

Following a liquid diet can be a good source of vitamins and may lead to weight loss. However, they have many undesirable effects that are not highlighted by the wellness companies. These diets are usually void of protein and necessary fats. It can also lead to fatigue, headaches and nutrient deficiency. Though juice cleanses can lead to weight loss, it will be short term and may do more harm than good. It is better to lose weight in a healthy manner than look for quick fix solutions.

Only focusing on cardio

Cardio exercises are popular because it helps you burn more calories. In the process, do not neglect strength training exercises which can also help you lose weight. Strength training not only converts fat into muscle mass, but also helps trim belly fat. Maintain a balance between the two kinds of exercises for the best results. 

Consuming ‘diet’ foods 

We all understand how soda may inhibit our progress, and stay away from it. But a hidden enemy is the diet soda which we think is safe. In reality, the artificial sweeteners contained in diet sodas are also harmful and addictive. Plus, they also make the body crave sweet things. Instead of soda or packaged fruit juice, opt for water. To give it a hint of flavour, add mint or sliced oranges. Or better yet opt for green tea- a weight loss staple. For more favorable diet tips, you can get in touch with the personal trainers at Nitro Gym, and experience the exhilarating journey at the gym in Silicon Oasis. 

Not enough protein

Protein is one of the most important nutrients for promoting weight loss. In addition to reducing the intake of fatty foods, increase your protein intake. For best results, it is recommended to consume 30% protein of total calorie intake. It helps in reducing appetite, increases metabolism and also helps muscle development. Egg, milk, cheese, yogurt and fish are good sources of protein. For vegetarians, protein is available in green peas, lentils, peanuts and oats to name a few.

Too much protein

While protein is important in building muscle, excess intake can actually lead to weight gain. Excess protein is stored in the form of fat if the amount of protein consumed is more than calories burned. Remember to be careful while using protein powders and protein shakes as they may also contain excess calories and added sugars. The gym experts at Nitro Gym, one of the best gyms in Al Barsha, will help you develop customized plans exclusively for you. 

Not getting enough sleep

Several studies connect sleep deprivation to weight gain. A healthy 7 – 8 hours of sleep is needed for the human body to rest. Sleep helps keep a healthy metabolism. The hormones ghrelin and leptin are affected by sleep deprivation. These hormones actually help us regulating our eating habits. Lack of sleep throws off the balance, leading to weight gain. So put down your phone and hit the hay an hour earlier- it may help you achieve your goals faster.

Being too focused on the scale

While regular weight tracking helps visualise progress, being hyper focused on the scale may give you anxiety about your weight loss or lack thereof. It is important to understand that weight fluctuates daily based even on the amount of water you drink. If you are strength training, you may find weight stay the same for some time due to the fact that fat loss is being compensated by increase in muscle mass. So remember to be kind to yourself while doing the best you can. 

Above all keep in mind that the simple acts of working out and healthy eating are contributing to a healthier and proactive lifestyle, and you are miles beyond where you first started. 

Cheers!

Are you a woman with strong willpower and dedication? Have you been considering entering the world of female bodybuilding, but you’re not sure where to begin? Starting bodybuilding for women requires three things: a great workout routine, an equally impressive diet, and complete dedication.

Bodybuilding is no small commitment, but it’s definitely one that’s worth exploring. No matter how strong and courageous you are, the road from a complete beginner weightlifter to an intermediate bodybuilder is sure to be a long and sweaty one. It doesn’t mean you can’t achieve your bodybuilding goal; you can definitely achieve success if you have the proper mindset and dedication. 

Female bodybuilding has grown too much in fame in the last few decades. If you have a strong ambition or desire to step onto the female bodybuilding stage, stop pondering how to start it. Instead, kick off your incredible bodybuilding journey today. Not every gym can be the training zone for bodybuilders. Body building requires some special and heavy equipment. Nitro Gym in Silicon Oasis is well equipped and a favorite among bodybuilders. As one of the top bodybuilding gyms in Silicon Oasis, it has dedicated gym experts who will help you with bodybuilding training sessions and personalized diet charts. 

How to start bodybuilding for women? 

So you want to become a competitive bodybuilder? We got you. With focus, dedication, and willpower, without a doubt you can achieve your dream body. Stop procrastinating your goals and start your bodybuilding journey today. These steps will surely help you with the process. 

Choose a personal trainer 

First comes first! Why should someone hire a personal trainer? The answer is pretty simple. There will be days that even the dedicated gym-goer will not want to go to the gym, or a high-calorie food (maybe a cupcake or pizza) will sound a whole lot better than lean meat and veggies. Hiring an experienced personal trainer will help you in many ways, like making a routine, customizing diet charts, motivating, and of course, an extra kick to get through your lazy days and tough workout session. Nitro Gym, one of the best equipped gyms in Al Barsha, has personal trainers to motivate you with personal diet charts and workout plans and will always keep track of your progress. We have trainers in DSO as well as Barsha who have been into competitions as well as champions in the competition. 

Proper Training 

There are two stages in a bodybuilding program: bulking and cutting. The bulking stage of training can last as long as needed to gain the muscle mass desired. Athletes mainly focus on an excess of calories to build muscle while minimizing body fat gain. On the other hand, cutting is a slow and steady process of creating a calorie deficit, and using cardio and high-intensity interval training to reduce body fat while maintaining as much muscle mass as possible.

Don’t ignore machines. If you are a beginner weightlifter, it can be beneficial to use machines, as they will keep the body in the proper position throughout the exercise. Nothing beats working hard and lifting heavy weights to build lean muscle, being precise with calories and the diet, and having the dedication to commit to a strict yet highly rewarding lifestyle. 

Proper Diet 

Trials and errors are part of finding the correct balance of calories and macronutrients for each individual. Carbs, protein, and fat are usually included in every meal, but the overall calorie requirement varies based on which stage of training you are in. Always concentrate on choosing quality proteins such as lean meat, fish, low-fat dairy, and eggs. Vegans can opt for seeds, nuts, legumes, and plant-based protein powders. If you have a hard time getting enough of this nutrient in your diet, consider using protein shakes. 

And last, be patient ladies! Increasing the size and strength of your muscles takes time, effort, and 100 percent consistency. Nothing changes overnight! Slowly, but progressively, your body will adapt, so it’s crucial to test yourself regularly to make sure that you are properly adjusting the weights, reps, and you are taking enough rest in between the workouts as you need to get stronger to increase the intensity of the workouts. 

Are you someone who just began your fitness journey? Or you want to start a fitness program, but you keep getting stuck on the benefits of strength training vs. high-intensity interval training? 

Both HIIT and strength training have their unique benefits, but one type of workout might be better suited for you depending on what your fitness goal is. Let’s look at the differences and similarities between strength training and HIIT to help you choose which is best for you.

STRENGTH TRAINING VS. HIIT: SIMILARITIES

Weight loss

These days, the two magic words in weight loss are HIIT and strength training. The more lean muscle you have, the more calories you will burn while you are at rest. Both strength training and HIIT support fat burning, but HIIT does so to a much greater degree. Since you’re performing exercises without much rest, you’ll have a higher heart rate. This will lead to burning more calories during the workout, and a greater level of afterburn. 

Build muscle 

Both HIIT and strength training will help you build muscle mass. Strength training will definitely give you the benefit of using more than 100% of your maximum, resulting in huge leaps in muscle size. During a HIIT workout, you can change the tempo to a high level of difficulty, resulting in more lean tissue. You won’t get huge with HIIT, but you’ll undoubtedly look lean and muscular.

Increase performance 

While high-intensity interval training helps improve agility, flexibility, and endurance, resulting in better performance, strength training increases your ability to perform weight-bearing activities. Nitro Gym is one of the best gyms in Silicon Oasis, with all the equipment that you need for your fitness journey. The professional experts at the gym will help you choose a workout plan that is suitable for you. 

Improve overall health 

Both of these training forms are beneficial for your cardiovascular health and overall wellness. Strength training and HIIT, both of which have been shown to support brain health, improve mood, and increase longevity. 

STRENGTH TRAINING VS. HIIT: DIFFERENCES

Equipment 

For most of the HIIT workouts, all you need is enough space to perform your training. On the other hand, strength training requires a few pieces of equipment, to name: a bench, a barbell, and dumbbells. But it’s always recommended to consult your personal trainer before moving on to any new exercise regime. Nitro Gym, the top equipped gym in Al Barsha has professional gym experts who can guide you well throughout your journey. 

Focus 

While strength training does support fat burning, cardiovascular health, and flexibility, HIIT workouts are better at it. HIIT also triggers higher levels of excess post-oxygen consumption, which is the afterburn effect that keeps burning calories for hours after you finish the workout. While high intensity interval training does help with muscle building, strength training is far better if you want serious size. 

Time 

Strength training is time-consuming; if you want to target more than 2 muscle groups at once, you may have to spend 1-2 hours, whereas HIIT workout time ranges from 15 minutes to an hour.