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  • The Importance of Calorie Intake

    The Importance of Calorie Intake

    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.

  • Your Complete Guide to Weight Loss; Weight Loss with the Right Diet.

    Your Complete Guide to Weight Loss; Weight Loss with the Right Diet.

    Engaging in physical activities and choosing low-fat foods has gained a significant role in recent years and is proven to be a trusted routine for a healthier life. But wait, don’t stress out thinking weight loss is a strict process. It is not! Be patient with yourself, and enjoy the process. For long-lasting results, you should try improving your diet and exercises in ways that you can maintain, rather than making extreme changes.

    While changing your unhealthy diet to a much better one can be one of the simplest ways to lose weight, it can also be a great way to improve your routine, concentrate on your physical and mental health, and lead a more active lifestyle. 

    While customizing a diet chart, it is important to ensure that the diet is balanced, and you receive all the required nutrients. It’s never a bad idea to consult your personal trainer before you opt for any new diet plan. Nitro Gym, the top-equipped gym in Silicon Oasis, has qualified experts who are dedicated in creating diet plans that are exclusively personalized for you.

     If you’re especially keen on a healthy weight-loss diet plan to shed the extra calories and manage your ideal weight, here are some top suggestions that will help you out. 

    Low-carb diet plans

    Are you keeping track of your calories, avoiding high-caloric food, and doing workouts every day, but your scale is stuck on the same number? If you’ve been doing everything to keep your weight on track in the “right” order, maybe it’s your diet that needs a fix, not your scale. 

    Thankfully, there’s a super way to shed extra pounds that’s 100 percent effective, maintainable, healthy, and even “enjoyable” : low-carb. 

    A low-carb diet involves eating fewer carbs and a higher proportion of protein and fat. In simple words, it’s about reducing the number of carbs you eat compared to your norm. This can also be called the keto diet; however, not all low-carb diets end in ketosis. The term “Keto diet” is actually meant for the very strictest form of a low-carb diet. 

    For many years, we have been told that fat is harmful for our physical health. When you are on a low-carb diet, you don’t need to fear fat. Simply minimize your intake of sugar and starches, and ensure you are consuming enough protein—or even high amounts of protein—and you can eat enough natural fat to enjoy your meals. 

    Instead of turning every meal into a math equation, eating low carbs and high proteins can help you with less amount of food intake without counting calories. The reason is that when you stay away from sugar and starches, the level of the fat-storing hormone insulin drops, which results in burning fat stored in the body. Moreover, the higher protein intake will make you feel full, thereby naturally reducing your appetite and promoting weight loss. 

    Moderate carb diet plans 

    When some people do best with low-carb diet plans, others do better on a moderate-carb diet. Only personal experimentation can find out which diet works best for you. But wait! Before trying out a new diet plan, talk with your registered dietitian before making any significant changes to your diet. The top-notch nutrition specialists at Nitro Gym, one of the best gyms in Al Barsha, will help you make nutrition plans that are exclusively customized for you. 

    If you’re struggling to find a balance around carbs that you can maintain, moderate carb diet plans will be the perfect solution for you. Though you are following a moderate plan, that is a balanced diet, added sugars and other refined carbs are always unhealthy options. 100-150 grams of carbohydrate intake per day is the correct proportion for following this specific diet plan, whereas the proportion of low-carb diet plans lies between 50-100 grams. 

    High-carb diet plans 

    It’s a common misconception that eating carbs will make you gain weight no matter what. In reality, this is only true if the carbs come from the wrong sources. To tell the truth, high-carb diets can be healthy and beneficial for your body when they are sourced from nutrient-dense sources. 

    For an efficient weight-loss diet, your foods need to be high in carbs and not refined sugars, as refined sugar does no good for weight loss. A high-carb diet that includes a lot of whole grains, vegetables, and fruits works well. The trick to making this work is consuming foods that have high fiber. Try to combine high-fiber whole grains with a source of protein that is low in fats. This will take longer to digest the meal and will also keep your insulin levels in check. As long as you maintain a calorie deficit with a high-carb and low-fat diet, it will help you lose weight.

    After all, the diet that is best for you will always depend on your goals and activity level; the diet that works for you might not work for others, and vice versa. Someone who runs every day has different dietary requirements from someone who sits in an office all day and doesn’t exercise much. And to end the note, dieting is not something one should do out of boredom; rather, it is a beautiful process that you can enjoy doing with your whole heart. 

  • Beginners’ Guide To Kickboxing: Break Your Limits; Explore The World Of Fitness.

    Beginners’ Guide To Kickboxing: Break Your Limits; Explore The World Of Fitness.

    Scheduling a consistent workout improves your overall wellness. No matter what your age is, it is not a barrier to performing your desired physical activities. All you need is a strong mind to tackle all the obstacles in order to achieve the best result possible. Start the new path to your fitness journey with Nitro Gym, one of the leading gyms for kickboxing in Al Barsha.

    Overcome your fear of exercise

      Research defines physical fitness as the ability to strenuously carry out daily tasks without fatigue and with sufficient energy. Even though people wish to start their physical activities, there is something that holds them back.

    A nationwide survey found that 65% of women and 36% of men avoid the gym out of fear of being judged. If you feel so, always remember that no one is going to judge you unless you have the bold wish to hit your target.

    Some people completely avoid exercise as they fear it may hurt them. In reality, exercise is not a painful activity. Still, if you feel it is painful, just slow down or stop and start again with strong willpower.

    Success won’t come to you if you are not ready to accept risk and get out of your comfort zone. Nitro Gym is occupied with personalized trainers to fulfill your dream of a healthy body. Grab your appointment for kickboxing classes at our gym in Al Barsha. Let’s sort it out together.

    Kickboxing tips for newbies

    Kickboxing is a beginner-friendly exercise that will assist you in breaking down your calories, increasing strength and confidence. Beginner kickboxing classes involve groups of like-minded people who wish to improve themselves. Give prior importance to choosing an environment that will make you feel most comfortable. When you start to learn the basics of kickboxing, you will realize that it is a full-body exercise that tones and strengthens your body’s muscles. Despite the many advantages, starting might make a lot of people very anxious. Here at Nitro Gym, we love beginners. And our gym in Al Barsha provides you with the best facilities for your new endeavor.

    This blog’s goal is to put your mind at ease and provide you with a few ideas to consider, that will undoubtedly make your beginning simpler.

    Organize your personal goals.

    Before beginning a new exercise regimen, it is critical to understand your current abilities and potential. Here is a bonus tip you can consider: setting your schedule with the help of a personal trainer. Nitro Gym is one of the best gyms in Silicon Oasis and offers you the best professional trainers who will assist you throughout all your sessions.

    Opt for the right class

    Once you know your potential, the next step is to choose the right class. There are plenty of kickboxing classes everywhere; before you jump into one, make sure your decision is accurate. Conduct detailed research on every aspect of the class. Utilize the help of social media to get an in-depth look into the training you choose. Reading the feedback of other people might help you choose the right one. Attend our kickboxing training in Nitro Gym and explore the magic that works for you.

    Know your limits.

    Kickboxing is a more intense workout than any other exercise. The first day of your class might be challenging as you are not yet used to it. You may feel exhausted immediately after the class. All you have to do is build your confidence and boost your energy.

    As mentioned above, this is an intense workout. Make sure you consult your doctor if you have a chronic condition like asthma, diabetes, or obesity. Before starting your training, remember not to extend your workouts beyond your limits. It is always better to start kickboxing at a moderate level and work your way up to an intense level as per your requirements.

    Get into gear.

    Protecting your head and face is really important if you plan to engage in actual sparring. Injuries to teeth, jaws, and lips are common in contact sports like kickboxing. It would be beneficial for you if you purchased ankle supports, boxing gloves, and head gear. Don’t wear too loose or too restrictive clothes while practicing kickboxing. Don’t forget to carry a water bottle and a towel.

    Eat well.

    A study of kickboxers finds that a Mediterranean diet that includes fruits, veggies, whole grains, and fish might improve your workout performance, which in turn helps you trim down faster. Fueling up before a workout will maintain your blood sugar level and keep up your muscle energy store. Apart from good food, increase the intake of water before and after workouts.

    Practice Meditation

    Mindfulness and exercise are interconnected. Several Kung fu and karate trainers recognized meditation’s ability to improve mental health. It is a good practice to meditate for at least 10 minutes before arriving at the gym.

    Kickstart your journey with Nitro Gym

    Looking to get started? Contact NitroGym right away.

  • Kickboxing And Weight Loss: Your Journey To A Healthy Life Begins Here.

    Kickboxing And Weight Loss: Your Journey To A Healthy Life Begins Here.

    Eating nutritious food alone will not make you healthy. It’s about maintaining a balanced mental and physical health. Organizing a perfect healthy lifestyle keeps you energetic and helps you focus on your smart goals. Apart from eating healthy, physical activities are something that will have a great impact on your body.

    Comprehending the benefits of physical fitness can make a huge difference to your overall well-being. It is essential to choose the right one for you that fits your lifestyle.

    Our gym in Al Barsha is all set to assist you on your dream journey to fitness. If you are new to the term “kickboxing,” we can explain what it is.

    Kickboxing is a popular professional sport similar to boxing. It is a Japanese form of martial art derived from karate. Even though the name suggests kicking as a priority, both hands and feet are used as points of contact. However, kickboxing is regarded as an intense cardio workout that benefits both our mental and physical health.

    Kickboxing in Al Barsha will be a perfect option if you plan to learn kickboxing. We provide you with the best trainers for kickboxing in Al Barsha to mould the real you inside you.

    Overweight Poses Health Risks

    Before moving to the benefits of kickboxing, let’s have a look at the risks of being overweight.

    Being healthy is one of the fundamental rights of every individual. No one prefers to lead a life that is unhealthy and disease-prone. If that is the case, why is there a sudden spike in the number of people dying due to lifestyle diseases?

    Overweight and obesity are regarded as major contributors to the majority of health problems. It may also be connected to certain emotional and social problems. Here are some healthy risks of being overweight.

    1. Type 2 diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Over time, high blood glucose leads to problems such as heart attacks, strokes, kidney disease, and nerve damage.

    2. High blood pressure, also known as hypertension, is a condition in which blood flows through your blood vessels with a greater force. The risks of heart attack, stroke, and kidney disease are high if you are suffering from hypertension.

    3. Stroke is a severe condition in which the blood supply to your brain is suddenly cut off, caused by a blockage or the bursting of a blood vessel in your brain or neck. High blood pressure is the major reason for the cause of stroke.

    How is kickboxing connected to losing weight?

    Most of us are aware of how great kickboxing is for fitness. If you want to lose those extra pounds, kickboxing can be a super effective activity to choose.

    Kickboxing in Silicon Oasis guarantees you the best training and helps you achieve your goals. It gives your body muscles a good workout each and every time. The following can be accomplished if you are ready to start this new game.

    1. Easily burn calories

    Burning calories is the easiest way to lose weight. An hour of kickboxing can burn 1000 calories. For a beginner, you can start kickboxing moderately for an hour to achieve the desired results.

    2. Aids in stress reduction.

    In order to achieve your goals, you should be focused on your life. You are never going to accomplish it with a stressed mind. No matter how much nutrient-rich food you eat, without de-stressing your mind, nothing works on your body. A daily dose of kickboxing is enough to let you forget about stress and keep you focused on your routine.

    3. Strengthen the muscles

    Kickboxing mainly focuses on the core area, so your abdominal muscles get stronger with every session you do. Along with losing fat and toning your stomach, you strengthen it too. Note that a proper diet with more fruits and veggies is crucial to hitting the target.

    Be prepared to punch with the kickboxing classes in Silicon Oasis.

    4. You can vary the intensity from moderate to high.

    This beginner-friendly exercise can be started at a moderate intensity. Once you are familiar with the sessions, you can speed up to the next level. Whether the intensity is low or high, you can still burn calories to stay fit and healthy.

    5. Body toning

    Kickboxing helps tone the body and build muscles faster than any other exercise. It not just helps you lose weight but also aids in attaining the perfect tone once you have dreamed. Kickboxing is truly helpful in toning the stomach and getting rid of those love handles.

    Our gym in Silicone Oasis will resolve all your health concerns and will help you on your way to leading a happier life.

  • 5 Proven Benefits Of Kickboxing

    5 Proven Benefits Of Kickboxing

    Kickboxing is undoubtedly one of the best workouts for your body. It burns fat while toning muscles by combining cardio and strength training. Even famous people like the Hadid twins, Adriana Lima, and Ashley Benson vouch for its efficacy and regularly incorporate kickboxing workouts into their own regimens. The workout is renowned not only for its effectiveness but also for how swiftly it changes your physique.

    If there’s one thing that sets kickboxing apart from other cardio workouts, it’s the fact that it’s so much fun. You are continually pushing yourself, usually working one-on-one with a trainer to keep you motivated throughout the session, making it the ideal kind of exercise. In fact, before you realize it, your hour-long workout will be over.

    Kickboxing, if done right, offers a number of health benefits for people of all ages. Our gym in Silicon Oasis is a great way to start your kickboxing journey.

    Continue reading for reasons why you should incorporate kickboxing to your training regimen.

    Burn calories

    Kickboxing is a high-intensity workout that can help you lose weight. Your heart rate will rise throughout the session, which means you’ll be burning more calories than with any other exercise. On average, you can burn 800–1000 calories in a single session. But the fact is, the number of calories burned is dependent on the intensity levels, your individual characteristics, and your body.

     As kickboxing is categorized as a high-impact workout, one who does kickboxing will burn more calories in a shorter period of time compared to other moderate workouts. A person who weighs 155–160 pounds can burn approximately 370 calories or more during just 25–30 minutes of kickboxing.

    If you want to follow the correct kickboxing method and proper diet plans, our gym in Al Barsha might help you. 

    Tone your body 

    If you are looking to tone your arms, legs, or core, kickboxing is the perfect solution. Kickboxing tightens and tones the entire area of your body, and kickboxers tend to have well-developed muscle mass and a low body fat percentage. The more calories you burn and the more muscles you properly recruit, the more improvement you will see in your overall body composition.

    Kickboxing is an excellent cardio workout, which means it also works to tone the body faster than any other workout. Though kickboxing tones the entire body,  it is particularly helpful in toning the belly and those hated love handles. 

    Relieve stress

    Kickboxing requires constant movement, which helps relieve stress. Research has also shown that boxing exercises can diminish feelings of anxiety, depression, and anger. Whether it’s anger or stress, nothing feels like an absolute stress reliever like punching out. 

    You can kick and punch your way to a stress-free zone within minutes of your high-energy, high-intensity kickboxing routine. When you are stressed out, angry or distracted, it can be quite difficult for the body to stay focused and healthy. Kickboxing provides an outlet for getting rid of some of this stress while working to burn calories and make you happier overall.

    When you are enjoying a kickboxing session, you won’t be able to think of anything else. It feels like a therapy session. After a few punches and kicks, you will feel like you have kicked out all the bad energy from your life.

    Build coordination 

    If you are struggling with posture problems and have poor coordination skills, no worries. Through kickboxing, you can strengthen your core and improve your coordination skills. The fast punches and kicks in the kickboxing workout routine will make you focus your energy on executing movements successfully. 

    When you are doing kickboxing, you will learn hand-eye and foot-eye coordination, which is very necessary throughout. Kickboxing activates many muscle groups, helping to develop coordination and balance. 

    Lacking coordination skills and confidence? The kickboxing training that our gym in Silicon Oasis provides you will guide you to the perfect solution.

    Better sleep

    Regular exercise has a positive effect on sleep quality and duration. Kickboxing improves sleep, including for people with sleep disorders. If you are someone who is deprived of sleep, it can increase your risk of various diseases, such as cancer and heart disease. 

    One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise. If you want to optimize your health or lose weight, getting good quality sleep is one of the most important things you can do. Getting enough quality sleep improves your mood and ability to think well, and it increases your energy levels too. 

  • Kickboxing For Women: Be Ready To Punch And Stay Healthy!

    Kickboxing For Women: Be Ready To Punch And Stay Healthy!

    Yes, it is now time for women to lead future generations. Time has changed and women are always a step forward in finding their own path. A remarkable change has been witnessed in every field, and women have marked their signature. When it comes to health and fitness, a visible change has been spotted as the number of fitness enthusiasts has increased. If you are a fitness freak, we have something exciting for you! Nitro Gym introduces a new kick boxing program at Al Barsha and Dubai Silicon Oasis for all the women out here. 

    What exactly is kickboxing? 

    There is an interesting story behind kickboxing. Originally, it was a combat system used by the Siamese Warriors and later converted to a sport. In plain words, we can define kickboxing as a combination of karate and boxing. Even though it is a sport, it isn’t part of the Olympic Games for several reasons. It is also considered a martial art because it includes punching, kicking, and footwork. The significance of kickboxing has risen steeply over the last few years, and the reason is simple. More than a martial art, it is a best practice which has a wide variety of benefits for our body. Our gym in Silicon Oasis has personal yet professional trainers to guide you towards your goal.

    Women’s Advantages of Kickboxing

    A healthy mind is possible only through a healthy body. Both of these factors are essential for good health. Apart from yoga and meditation, physical exercise is something that has great relevance.

    Women are no longer the same; she is no longer just someone who does all of the housework. It is quite amazing and surprising that there is a rise in women getting into kickboxing. Our gym in Al Barsha has great, passionate trainers, especially for women, who guide them properly, bringing out the best in them. Now let’s have a look at the benefits of kickboxing.

    Shape your body. 

    Who else doesn’t wish for a toned, healthy body? Yes, now it is possible through this workout, which tends to help attain a well-developed muscle mass and a low body fat percentage.  Your legs, arms, glutes, back, and core are all simultaneously strengthened and toned by kickboxing. Throughout the entire workout, you’re moving, which helps you burn more calories and build muscle. This results in fat loss rather than muscle loss!

    Helps to melt fat fast. 

    The blend of martial arts techniques and heart-pumping cardio makes kickboxing the fastest method to melt fat and burn calories. It is said that about 750 calories can be burned within an hour of kickboxing. Isn’t it really surprising?

    Learn self-Defense 

    No woman wishes to seek the help of men for their protection. Herein lies the relevance of self-defense. Along with financial stability and emotional independence, women should learn to protect themselves in a dangerous situation. The confidence and energy it offers are of great value.

    Release stress and strain  

    The best medicine to reduce stress and strain is to engage in some sort of intense physical activity. Kickboxing puts forward a healthy method to relieve all the frustrations and improve your mental health. 

    Improves flexibility  

    Kickboxing involves a number of standing moves that which facilitate leg balance. It is possible to stretch our legs at a different angle, which helps in acquiring a flexible body. In addition, we are able to counter shifts in weight from one side to the other. 

    Improves cardiovascular health  

    Kickboxing is classified as high-intensity exercise, and it is the most effective way to improve your cardiovascular health. The risk of diseases such as diabetes, strokes, and heart disease can be reduced by enhancing cardiovascular endurance.

    Why choose Nitro? 

      If you are in search of the best kickboxing training for women, you are heading in the right direction. We are provided with luxury facilities. We have our two branches working at Al Barsha and Silicon Oasis. We guarantee your health and assist with personal training for each and every customer in order to give you a 100% satisfied result. 

    Nitro Gym is the perfect place for women looking to try kickboxing. There are many classes available, including those for beginners that introduce women to the sport. In addition to kickboxing, we provide unlimited gym access, unlimited Wi-Fi, and three hours of free parking. You can schedule your own time and visit our branch at Dubai Silicon Oasis & Al Barsha, which is open 24/7. 

    Then why wait?

    Grab your membership today from AED 200 (no joining fee).

  • 5 Proven Benefits Of Bodybuilding

    5 Proven Benefits Of Bodybuilding

    Bodybuilding is the best sport when it comes to making your body proportionally shaped and fit. But this physical activity isn’t only about building your body or making your body fit. It has various benefits for mental health as well. 

    Bodybuilding has so many benefits. If you have ever considered bodybuilding, you might have wondered about its various benefits. If you are serious about bodybuilding and you want to know complete workout plans, diet plans, and more, the trainers of our gym in silicon oasis might help you. 

     Here are the five proven benefits of bodybuilding. 

    Improves strength 

    Bodybuilding will make your body healthy and fit. Along with that, you will get stronger. After a few months of strength training and a high-protein diet, you will start noticing changes in your body as well as in your strength. After a few months, you may see more and more improvements in your stamina. You will also notice that you can handle harder workouts and you recover faster than you did before. 

    Improved strength has real benefits for daily activities. You don’t feel short of breath when you run on stairs, you can carry heavy groceries alone, you can do any activity more easily than you did before. Our gym in al barsha has personal trainers to guide you properly in strength training. 

    Improves mental health 

    Bodybuilding and strength training can boost your mind, improve your self-confidence and self-esteem, thereby improving your mental health. Going to the gym is a great way to reduce stress, anxiety, and depression. If you are facing any kind of mental struggle in life, the gym is a nice place to chill with others and workout. 

    Seeing tangible results can lift your spirits and give you the motivation to keep going. It can enhance your self-esteem and confidence by giving you a more positive outlook on your own body. 

    Bodybuilding is certainly not an easy process, and you must maintain the desire and hard work to succeed and set yourself small, attainable targets to remain on track. When you complete your target and start seeing positive changes in your body, you will be over the moon and it will inspire and motivate you to bring the best out of yourself. There are special trainers at Nitro Gym to take classes on the mental benefits of strength training.

    Improve stability 

    By doing bodybuilding workouts consistently, it works to improve power and stability to lower the risk of injury and enhance athletic performance. Strength training will improve your quality of life, and ability to do daily activities easily. When you are consistent with bodybuilding,, building muscles will contribute to better balance, thereby reducing the risk of falls and injuries. 

    Stabilizing muscles are situated around joints. Training strengthens these stabilizing muscles, and the stronger those muscles become, the more control an athlete will get. While strength maximizes power output, stability allows you to perform complex athletic movements that require coordination, balance, and technical skill.

    When it comes to elderly people, well-prescribed strengthening workouts lead not only to increased strength, but also to improved balance, stability, and power. Our gym in Al Barsha has professional trainers to guide you, specially for each age group.

    Promotes longevity

    It is said that individuals with greater muscle mass live longer than those with less muscle mass. If a person exercises regularly and follows a sensible nutrition program like a bodybuilder, it increases the likelihood of a longer life. Researchers discovered that nearly one hour of strength training exercise per week increased life expectancy by 10-17 percent.

    By doing bodybuilding workouts, you’ll keep your brain healthy, you’ll keep your blood pressure under control, you may lower your risk of heart disease, cancer, and diabetes, and you’ll live a much happier life. All these factors contribute to a longer life for a bodybuilder than a normal person.

    Strength training is fun.

    If you are serious about bodybuilding, you might feel like lifting weights and trying something new for fun. Strength training is popular because people like feeling strong and capable, of course. But lifting heavy is also heaps of fun as well. Imagine going to the gym and having friendly competition with your mates. Isn’t it a fun motivation to do more? 

    You will feel extremely happy when you beat a new personal record in the squat, deadlift, or pull-up. If you aren’t enjoying your training sessions, you’re also likely to put in less effort. Having goals is important, but going to the gym should be rewarding for its own sake too. Bodybuilding in Silicon Oasis has special trainers to guide you properly and to solve all your concerns. 

  • The 5 Most Effective Muscle-building Supplements

    The 5 Most Effective Muscle-building Supplements

    There are several supplements available on the market for muscle growth. But if you are completely relying on supplements alone and ignoring workouts and diet, there is no point in taking supplements. To get the most out of it, make sure you exercise and follow a regular diet along with bodybuilding supplements. 

    Taking certain supplements as part of a healthy diet may help build muscles, increase strength, and speed up recovery time.

    Nitro Gym, one of the leading gyms in Silicon Oasis, will be a better option if you are considering building your body effectively.

    How to choose bodybuilding supplements 

    Choosing the right supplement is important. First, you should have a goal. Whether your goal is to increase strength, decrease body fat, or improve overall performance, adding supplements to your daily regimen can give you that extra edge. While there’s no such thing as a magic pill that works overnight, there are supplements that can help you support your workouts.

    The fact that there are thousands of cheap and expensive products available on the market. That means, choosing the right supplement for you can be overwhelming.

    One should choose which supplement to take depending on their personal goals. For example, a person wishing to improve physical energy may wish to take supplements with caffeine, whereas someone looking solely to aid muscle healing and growth should prioritize protein content. Personal trainers at our gym in  Al Barsha  can recommend supplements based on your body goal.

    The bodybuilding supplements listed below might help you gain muscle along with exercise and diet. 

    Protein supplements 

    People may be able to get sufficient protein from their diet. However, some may choose to use protein supplements, which is a good thing to do. Protein supplements can help people build muscle to 

    to a great extent. Having the supplement before and after workout may help speed up the recovery process from resistance training. 

    There are many different protein supplements available, but some of the most popular are whey, casein, and soy protein. It is said that adding extra protein supplements to your diet can cause people to gain more muscle. However, if you feel like you are getting enough protein from your diet, taking a protein supplement is not necessary.

    Weight gainers

    Weight gainers are a quick, safe, and healthy way to gain weight. They provide more calories and protein. They are actually for people who struggle to gain muscle, even when consuming large amounts of calories and lifting weights.

    Weight-gain supplements can be an easy source of extra calories to help you reach your weight management goals. Weight gainers are only recommended if you are struggling to eat enough food and find it easier to drink a weight gainer shake than to eat more real food.  Nitro Gym has talented and professional trainers to guide you efficiently to gain weight.

    Creatine

    Creatine is a molecule found naturally in the body. It is often used to improve exercise performance and muscle mass. Creatine has earned a reputation as a supplement that delivers on its promise of improved strength and enhanced muscle size. Trainers and athletes who work in the bodybuilding/strength training industry are aware of the significance of proper supplements. Creatine has proven to be one of the more popular dietary supplements on the market.

    Benefits of taking creatine supplements:

    1. increases muscle mass and strength
    2.improves recovery
    3.increases sprint efficiency
    4.improves brain activity

    Creatine has been acknowledged by the scientific community and hard-training athletes as a supplement that fulfils its promise of better strength and increased muscle size in its many forms, which have become more and more sophisticated over time.

    Branched-Chain Amino Acids

    Branched-chain amino acids are important for muscle growth and make up around 35% of the amino acids in your muscles. It’s very important to take BCAA as your supplement as it helps in gaining muscle to a great extent. However, Branched-chain amino acid supplements can only benefit you if you are not eating enough high-quality protein in your diet.

    More information is needed before BCAAs are recommended as a go-to supplement for muscle gain. Nitro Gym has personal yet professional trainers to guide you, and they will customize diet plans and more, making it completely personalized for you.

    Multi-vitamin

    Multi-vitamin is very important for a bodybuilder. If you want your body to work properly and actively, you need the proper vitamins and minerals. It’s vital to get all the vitamins and minerals you need so you can achieve optimal health and improve recovery. If your body becomes deficient in any of them, you won’t be able to perform well. 

    In other words, multivitamins help fill any nutrient gaps you may have, so you can meet the recommended amount of nutrients through this supplement. 

    Multivitamins are available in the form of tablets, capsules, powders, liquids, or injectable formulations. They are usually relatively cheap to purchase and widely available. So, you can undoubtedly take multivitamin supplements without being concerned about its side-effects.

    Discover a New You at Nitro Gym

    If you are not doing exercise and not following a regular diet, supplements can’t provide you with maximum muscle gains. Only once your workout and nutrition regimen are in check, you can consider supplements.  The team at Nitro Gym consists of highly professional trainers who can help you with all your fitness needs.

  • Bodybuilding Tips to Speed Up Your Results

    Bodybuilding Tips to Speed Up Your Results

    It was once just a hobby for a few die-hard gym fanatics. The popularity of bodybuilding, however, has skyrocketed recently. A number of factors contribute to this, including social media, professional bodybuilding’s growing commercialization, and a global emphasis on physical fitness.  

    By participating in bodybuilding, especially natural bodybuilding, you can increase your fitness and improve your nutrition. However, for those who are just starting out, bodybuilding might seem very daunting. Nitro Gym, one of the best gyms in Silicon Oasis, might help you get started.

    In addition to outlining four novice bodybuilder-specific tips in this article, we’ll also highlight 3 rookie blunders. All the information a novice bodybuilder needs to succeed in this fantastic sport is provided below.

    Tips for bodybuilding 

    If you’re new to bodybuilding, you need to be careful not to overdo it. On the other hand, you obviously do not want to do too little. How do you know where to begin with bodybuilding, then? We’ve got you covered. 

    1. Set realistic goals: 

    A beginner bodybuilder must have a solid plan in place before beginning. While working hard will get you far, working smarter will get you even further. You must choose your goals and the time frame for achieving them.

    Be reasonable. This is beginner bodybuilding. You won’t achieve your goals in three weeks if you expect to transform from a couch potato to Arnold Schwarzenegger. Nitro Gym, a centre for body building in Barsha will help you achieve your goals easily.

    2. Track progress:

    How can you decide if you are on target if you have no idea where you started from and where you are now?

    Take a pre-program picture of yourself, weigh yourself, and use tailor’s tape to measure your chest, arms, legs, waist, and abdomen. To monitor development, take measurements every week. According to studies, monitoring your progress will significantly improve your chances of success. 

    Consider how this will motivate you to continue working out as you measure your muscle mass and see that you’re making small improvements each month. You’ll work out with more motivation and intensity as a result.

    3. Count Calories:

    You should track your calories in addition to your progress. You will need to focus on either adding muscle mass or burning fat, depending on where you are starting from.

    Knowing how many calories you consume will be necessary for either of these in order to achieve a caloric surplus (burning more calories than your intake) or deficit (eating more than you burn). 

    4. Keep protein high:

    Protein should be the main component of a beginner’s diet for bodybuilding. A protein intake of between 2.3 grams and 3.1 grams per kilogram of lean mass (your body weight less your body fat) is recommended, according to studies on natural bodybuilding.

    The actual building components of muscle tissue are found in protein. It’s essential for appropriate recuperation, preventing over training, and ensuring you can build the desired amount of muscle mass.

    Although protein should be prioritized when trying to gain muscle mass, healthy fats and complex carbs are also crucial.

    Bodybuilding Mistakes to Avoid

    Bodybuilding mistakes are a normal part of the process, and as long as you recognize them and take action to correct them, you’ll improve. But if you can, try to stay away from these gym mistakes.

    Unrealistic Expectations:

    Unrealistic expectations that go unmet can deplete motivation more quickly than anything else. You will be let down if you set unrealistic expectations for yourself or your workout regimen.

    Remember that, depending on a variety of variables, such as current weight, age, and gender, a realistic aim for muscular gains is between one and two pounds per month. As you create your long-term goals, keep this in mind.

    Too much volume:

    The single biggest mistake a new bodybuilder can make is to increase their workout volume. Volume is crucial, but too much of it can result in over training and damage.

    Volume is a measurement of the weight you use, together with all the reps and sets you complete. Simply put, do not adhere to a regimen that requires you to exercise for two hours every day.

    Aim to use 40% to 64% of your one-repetition maximum, which is the most weight you can lift in one rep while maintaining excellent technique.

    Copying the Pros:

    Although you can take inspiration from them, we don’t suggest lifting like a pro. Because a professional bodybuilding program will have too much volume for a beginner, as we explained above, you should not attempt one.

    Bodybuilding at Nitro Gym: Start Slow, Stay Smart

    Are you on the lookout for the best gym in Al Barsha? If so, you’re at the right place. Nitro Gym is one of the preferred gyms of celebrities, athletes, bodybuilders, and fitness enthusiasts in Dubai. Most importantly, Nitro Gym continues to change lives by helping people achieve their individual potential.

  • The 5 Most Effective Bodybuilding Workouts & Routines.

    The 5 Most Effective Bodybuilding Workouts & Routines.

    With so many exercises available today, it’s not an easy task to pick the best bodybuilding exercises that are more effective than other exercises. But we have brought some super effective exercises that you can try and follow if you are serious and passionate about bodybuilding. Along with your diet, you can follow this exercise routine on a daily basis for a powerful, rock-solid physique. Our gym in Silicon Oasis will guide you throughout the process. 

    Below are a few of the best bodybuilding workouts selected for you to achieve a powerful body. Before doing any exercises on your own, you should take precautions and consult your trainer.

    1. German volume training 

    German volume training is not for beginners and should only be used by intermediate or advanced lifters. It is one of the intense muscle and strength-building programmes that is loved by bodybuilders and power lifters. This workout stresses your muscles, which in turn respond by triggering muscle growth. This muscle-building method helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body mass.

      While this German volume training program calls for 10 sets of each exercise, you may see benefits by doing fewer sets. This can depend on your body’s reaction to the exercise. However, along with this GVT workout, it is also necessary to have more sleep, rest, and, most importantly, food. Allow for at least 1 full day of rest per week, and always make sure to have more food that includes plenty of calories and healthy food options. Nitro Gym, the leading gym in Al Barsha, will be a better option if you are passionate about bodybuilding.

    2. 5*5 program 

    The 5*5 program, also known as Strong Lifts 5*5, is an effective bodybuilding workout for building strength, muscle mass, and body composition. The Strong lifts program gives you a full-body workout with each gym session. This program suits beginners as well, to start with building muscles, and it comprises compound barbell movements; 5 sets of 5 repetitions.

    The 5 barbell movements are listed below. 

    1.Barbell back squat

    2.Barbell deadlift

    3.Barbell bench press

    4.Barbell overhead press

    5.Barbell row

    The rest days in between this 5*5 program is very important to encourage muscle growth for a fruitful result. You also need to have your nutrition on point and get lots of sleep for the best results. 

    3. Barbell Dead lift 

    Barbell dead lift are compound exercises used to develop overall strength, stability, and muscle. It is a great exercise for both power lifters and bodybuilders to achieve their dream bodies. Dead lifting will strengthen the entire back and its surrounding muscles, making this lift great, and it is the most effective exercise for building the core strength that supports all other major muscle groups.

    Irrespective of whether you’re a beginner or pro, it’s one exercise where you need to start with the right posture and maintain proper form throughout the exercise. Make sure your back is completely straight throughout the exercise, even when you’re bending down. Doing dead lifts without proper training may cause injuries. So it’s always preferable to have a fitness pro by your side. Our gym in Al Barsha has personal trainers exclusively for you. 

    4. Standing Calf Raise 

    Standing calf raises are a very popular movement to target the calf muscles of the lower leg, thereby building strength and muscle. The major benefit of the standing calf raise is that it stretches and targets the calf muscles to add size and strength, thereby gradually helping one to build a powerful body. This exercise is simple to perform with no specific equipment other than a dumbbell and weight plate, and it will strengthen your lower legs.

    One should be cautious before doing this standing calf raise as there are possibilities for injury. It’s better to discuss it with your trainer before starting a new regimen.  Our gym in Silicone Oasis is perfect for all the gym-fanatics out there!

    5. Bench Press 

    Bench pressing is the most powerful and effective workout you can do at the gym. Nitro Gym has all the quality equipment that you need for the best bench press training sessions. Many bodybuilders make the bench press a centerpiece of their chest training, and for good reason.

    The goal of a bodybuilder doing bench press is to develop a full chest that is proportional to other body parts. With time, you can modify the bench press in different ways so it provides you with the most effective workout for creating muscle growth.

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