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.

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. 

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).

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. 

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.

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.

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.

If you are underweight and looking for ways to gain weight, it’s important to do it well. While being underweight may be a sign of poor nutrition or some health conditions, some people are naturally underweight due to genetic and fast metabolism issues. 

Weighing too little can indicate a weak immune system, which results in being tired all the time. It directly or indirectly represents many health concerns for an individual, as being overweight can. If a person is underweight, their body may not be getting enough nutrients it needs to build healthy bones, skin, and hair. 

The risk of being underweight isn’t limited to one or two things. If the person is not getting enough nutrients daily, they can have skin, hair, or teeth issues; get sick frequently; have anemia; have irregular periods; have slow growth; and more. So, it’s always better to have weight according to your height.

Nitro Gym is one of the best gyms in Al Barsha that offers weight gain diet charts and personalized training sessions.

Healthy Weight Gain Methods 

Consuming a lot of junk foods, processed foods, cool drinks, and more can help you gain weight faster. But it can increase your risk of diabetes, heart disease, cancer, and many other health issues. So it’s never a good option to choose unhealthy ways of gaining weight in order to gain weight fast. 

A healthier approach to weight gain lies in a balanced amount of muscle mass and enough fat rather than a lot of unhealthy fat that leads to health problems. To gain a healthy weight, focus on the foods you eat and change your lifestyle completely. Our gym in Silicon Oasis has certified personal trainers for you to guide you correctly by providing you with customized diet plans and workouts. Try weight gain at our gym and see the difference.

Apart from weight training workouts to gain weight, you can follow some tips like eating more frequently, having a lot of nutrient-rich food, and more. As part of a healthy diet, choose whole-grain breads, pastas, and cereals; fruits and vegetables; dairy products; seeds, and nuts. You can treat yourself with some added calories, but not too many, as it is not good for your health. 

Importance of weight training workouts. 

Just as exercise can help people lose weight, it can also help others gain weight. Workouts, especially strength training, can help you gain weight by building up your muscles. The right exercise and diet regime, as per your body type, helps you distribute body fat proportionately and build muscle at the right places.

Along with improving your physique, exercise will help you gain strength and add structure to your body. You can do push-ups, pull-ups, squats, bench press, overhead press, tricep dips, and lunges for an effective weight gain journey. Push-ups and pull-ups are very essential for weight gain as they help strengthen the upper body.

No worries if you don’t get an idea about diet plans and weight training workouts. We have professional trainers at our gym to help you out!

Weight gain and muscle mass.

Your weight gain process, genetics, training schedule, and type of food you choose are all important factors for promoting healthy weight gain in the form of more muscle than body fat. Studies show that people with naturally lean body structures are more likely to gain weight in the form of muscle than fat.

Before you become concerned that you are gaining too much fat or not gaining at all, consider that you may be gaining muscle mass rather than fat. You can use a variety of methods to determine if you are gaining too much weight or if your clothes no longer fit. Feeling bigger is normal and likely a good sign that you’re growing your muscle fibers. Lifting weights increases fluid in your muscles, giving you that post-weight training pump, especially when you are just getting started with strength training.

The most efficient way to measure your muscle- gain progress is to assess your body composition at the beginning and end of your bulk. You can check and verify if there are any changes occurring in your body or not.

Workout at the gym or home? 

While a home workout offers more flexibility, working out at the gym creates motivation and has a dedicated space. Though doing weight exercises at home is convenient and cost-effective, it’s easy to make excuses. If you are lacking motivation, you may be tempted to skip your workout, or you will get distracted easily. Since there aren’t any trainers to guide you, you might not know the exact method of some workouts, increasing the chances to injure yourself.

On the other hand, going to the gym has many benefits. The gym offers a variety of amenities such as treadmills, ellipticals, stair steppers, stationary bikes, and more. You also have the option of lifting weights like free weights, cable machines, bands, and more.

Another benefit of going to the gym is the classes and community. The motivation you get in the gym is something unavoidable. You can take that friendly competitive vibe that boosts your energy level and motivates you to do more.

The weight-gain programme provided by Nitro Gym will surely be a game changer if you are serious about gaining weight.

Hundreds of diets, weight-loss programs, and many other scams promise fast and effective weight loss. However, the basis of successful weight loss lies in a healthy, controlled diet and lots of physical exercise. You must be ready to change your lifestyle and habits for successful long-term weight loss. Our gym in Silicon Oasis has personal trainers to help you with your goals. We guarantee that your journey to weight loss with Nitro Gym will be much easier and smoother than you expected.

Working out or doing physical activities is very important if you are planning to shed extra pounds. But there are some tips to help you lose weight along with doing regular workouts. The highly-skilled trainers at our gym in Al Barsha will help you with the process by providing you with all the tips and tricks.

The best exercises to help you lose weight fast

Reducing your calorie intake and increasing the amount of physical activity you do, such as working out more while eating less, will create a bigger calorie deficit and naturally lead to weight loss.

There isn’t a magic pill to take off your extra pounds. You have to burn more calories than you take in. This involves a combination of cardio and strength training along with a healthy diet. 

If you are a beginner on this weight loss journey, start with low-intensity cardio like jogging, walking, swimming, aerobics, and more. Start slow and gradually increase the intensity as you adjust to your new routine.

Jumping rope elevates your heart rate and helps you burn around 900 or more calories per hour. High-intensity interval training allows your body to burn calories even after several hours of exercise. You can also try to complete a HIIT workout on a treadmill by walking at a high-intensity speed.

Strength training exercises can fire up your metabolism, making you burn more calories during exercise and at rest. These effective strength training exercises include kettlebell swings, push-ups, lunges, deadlifts, step-ups, and more. 

Weight loss & diet plans 

If you are looking for ways to lose weight, it might be challenging to find a suitable weight loss program since there are so many available online, making you confused. However, choosing a diet rich in whole foods and limiting processed foods will be a great start to your weight loss journey. Nitro Gym will be a great fit for your smooth weight loss experience. Our professional experts provide the members with customized diet plans that are completely personalized.

There is no single food that contains all the nutrients, calories, minerals, and vitamins that the body needs to stay healthy. Your trainer will give you a balanced diet that consists of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals. To add to that, knowing how to divide up the food groups, how to allocate portion sizes, and the best time to eat are also equally important for effective weight loss.

Steps to maintain weight loss 

Losing weight is difficult for many people, and maintaining it is more difficult for others. Most people who lose a lot of weight seem to regain it after a year or so, while others regain it after a few months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. So, you should move strategically to maintain your healthy weight.

Drinking a lot of water and avoiding drinks with added sugar is a very good option to start when it comes to maintaining weight loss. Diet and regular workouts are vital strategies for maintaining weight. Eat good foods and watch your portion size. Eating small portions will help you to avoid eating too much food, thereby reducing the amount of calories you consume.

Weight loss in a healthy way 

Losing weight might be easy for anyone if they are following a short-term weight loss journey. Achieving healthy weight loss isn’t just about a “diet” or “program,” but a lifestyle with healthy eating patterns, regular physical activity, and stress management. 

Never skip breakfast 

This step is very important if you are serious about losing weight. Skipping breakfast will not help you lose weight. Instead, you will miss all the nutrients that are essential for your body, thereby leading to crave for more snacks. 

Drink plenty of water 

Drinking a lot of water will make you feel like you are full and eventually lead you to eat lesser amount of food than usual. You also don’t feel like craving unhealthy food. 

Eat high-fiber foods like fruits and veggies 

Fruits and veggies are low in calories and fat, but high in fiber. They also contain vitamins and minerals that are very essential for your body. Foods that contain high amounts of fibre make you feel full, help you consume fewer calories, and thereby help you lose weight. Fibre is only found in foods from plants, such as fruit and vegetables, oats, whole-grain bread, brown rice, beans, peas, and lentils.

Examine the nutrition labels 

Before having pre-packed food, read food labels as it can help you know about the products if they have high fat, sugar, or salt. You can use food labels to help you eat a balanced diet by cutting out all unnecessary things from your diet. 

Enough sleep 

Make sure you are getting enough sleep, not too much or too little. Some research shows that inadequate sleep can lead to weight gain. So you should have a balance between both. 

Stay active 

Exercises, to a great extent, can help you burn off the excess calories you can’t cut through diet alone.
Our gym in Al Barsha has expert trainers to guide you towards your dream. We promise to make your weight- loss journey at our gym smoother and more efficient.

If you are a fitness enthusiast, you might have heard about kickboxing and its various benefits. As the name suggests, kickboxing is a striking style that includes punches and kicks. It focuses on striking, and no ground fighting is involved. Other than standard punching techniques, kickboxing techniques typically include kicks and knee strikes. Some kickboxing styles involve elbow strikes, some grappling and even headbutts. 

Kickboxing is generally practised for a variety of reasons. Beyond kickboxing competitions, it is good for overall fitness, toning, self-defense, weight loss, and many more. Our gym in Silicon Oasis has experienced trainers who train kickboxing in a professional way, making the process comfortable for anyone.

A Beginner’s guide to Kickboxing

Whether you are looking to increase strength, confidence, coordination, or you are after a powerful cardio workout, kickboxing is the perfect answer. The benefits of kickboxing aren’t limited to burning calories or building muscles. It also improves balance, coordination, and flexibility.

Setting a personal goal is mandatory before you begin your kickboxing journey. You can decide what you are after, like whether you just want to burn calories and stay fit, whether you want to participate in real competition, or whether you want to be healthy. Whatever it is, you should have a personal goal.

Once you have decided on your goal, you should find the perfect gym and trainer. Nitro Gym will be the perfect solution for that. Kickboxing at our gym in Al Barsha will sort out all your concerns and confusions.

Kickboxing can be more intense than any other normal workout. The training sessions may challenge your body, so if you are very concerned about your fitness level and limitations, you can consult your doctor before beginning. 

Eating well and practising meditation is a good idea to begin with kickboxing. Carbohydrates are a great source of energy. Fueling up before a workout by eating 6 to 10 grams of carbs per pound of bodyweight will maintain your blood sugar levels and keep up your muscles’ energy stores. Eating plenty of particular foods before working out improves your performance and helps you trim down faster.

 Drink water before, during, and after your workout because hydration is very important before kickboxing or any other workout. Meditation is also good as it will improve your attention and focus, making your kickboxing workout more beneficial. 

The Benefits of Kickboxing 

Have you ever been so angry that you felt like punching something so hard? Maybe took your aggression out on a pillow or a comfy bed. Though the action made you satisfied at the moment, there is another way to keep your stress and anxiety away: Kickboxing. Kickboxing is well known for its benefits to mental health, especially as a stress reliever in a safe way. You can kick and punch your way to a stress-free zone. It doesn’t only relieve your stress, but it’s a great body workout for weight loss, toning your body, and getting you in shape fast.

Exercise and martial arts have been connected to improving self confidence. Self-confidence plays an important role inkickboxing. Doing kickboxing on a regular basis helps you release endorphins, which will make you feel more confident. Endorphins will put you in a positive mood even after several hours of workout. On another note, kickboxing may help improve reactive and anticipatory balance. This, in turn, could reduce your risk of falls as you age.

It’s no secret that regular exercise can help you lose weight. Kickboxing provides an aerobic exercise that helps burn calories and can help you lose weight faster. Muscle and fitness magazine reports that kickboxing can burn over 800 calories per hour, resulting in losing weight faster. 

The thing is that one should take all the precautions before doing kickboxing as the risks of injuries are very high. Our gym in Silicon Oasis has professional experts to help you with kickboxing techniques.

Kickboxing for women 

Kickboxing not only allows women to reduce fat, tone and strengthen their bodies, but it is a great self-defense tool. Kickboxing for women offers a great overall body workout that helps women lose weight. Through a series of kicks, punches and other movements, it also helps with toning your overall body. Because kickboxing is a full-body workout, women can also increase their cardiovascular fitness, improve coordination, burn calories, and increase their flexibility.

Kickboxing for women may be used as an effective self-defense method. The trainers at Nitro Gym, focuses on teaching punches, kicks, weaving, bobbing and knee-ups, which are very important for women these days for self-defense.

Beyond all the physical benefits, kickboxing also offers many mental benefits for women. Once you start with kickboxing training, you will gain the confidence and courage to go further.

Kickboxing and weight loss. 

If you are someone looking to burn some extra pounds faster, or if no workout is making you lose weight, kickboxing might help you. You can burn a lot of calories in a short amount of time if you decide to put in the effort during a kickboxing workout.

Doing kickboxing consistently for an hour at a moderate intensity can help you burn lots of calories. You can burn even 700 calories or more in a single session, which is great news for all you fitness freaks. Isn’t it great when you can achieve a healthy weight and obtain new skills simultaneously?

Kickboxing at Nitro Gym

We invite both men and women to kickboxing training at our gym in Silicon Oasis. We promise that our kickboxing instructors will instill confidence and ease in you.