Progressive Overload

This process occurs gradually and over time, as you increase the weight you lift, perhaps by adding a pound or two per week. This stimulates muscle growth and challenges your muscles.

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A post shared by Jordan Lips (@jordanlipsfitness)

Repetition

Focusing on repetition range is essential. Aim for at least six to 12 reps of each exercise. Start heavier with lower reps for the first two sets. Then, drop your weight enough to do a higher amount of reps, or until failure.

Sets

Perform three to four sets of each exercise to activate the muscles and ensure sufficient muscle stimulation.

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A post shared by Serge (@sergefitness)

Rest and Recovery

Rest for a minute or two between each set, as this is when the growth occurs. It’s important to take rest days as well, so as to avoid burnout and injury.

Consistency

As cliche as it sounds, consistency is key. Following a structured routine is imperative for achieving hydropathy.

Nutrition

Muscles are made in the kitchen! This is half the battle. Obviously, each body is different, but is essential to make sure you are eating enough calories and protein to compensate for the amount of lifting you are doing.

The post Hypertrophy: Activating Muscle Mass Through Resistance Training appeared first on yourdailysportfix.com.

However, many people think strength training is all about the free weights and resistance machines at the gym, which doesn’t appeal to everyone. Here are 3 ways you can incorporate strength training into your fitness routine without stepping foot in the gym!

Try Yoga & Pilates

Both yoga and Pilates are great forms of strength training that don’t resemble reps with a kettlebell in any way! Both require you to hold up your own body weight, build muscle endurance and strengthen your core. These practices are a fantastic way to build strength evenly throughout your body.

View this post on Instagram

A post shared by Melanie | Online Yoga & Pilates (@wildwaves.yoga)

Hit up the Climbing Wall

It’s not really surprising but scaling a vertical wall requires a lot of strength! A super fun way to work out and one that can lead to outdoor adventures, climbing is a form of strength training for your whole body, toning and building up your biceps, triceps, abs, glutes, and more!

View this post on Instagram

A post shared by Skylar Raine Hampton (@sky.raine13)

Use Your Own Body Weight

There are plenty of simple resistance training exercises that don’t require any equipment and use your body weight to build strength. Squats, lunges, burpees, sit-ups and press-ups are all simple, free and easy forms of strength training to incorporate into your fitness routine.

View this post on Instagram

A post shared by Melina_Lotus (@melina.lotusstudio)

The post 3 Strength Training Ideas for Gym-Haters appeared first on yourdailysportfix.com.

The study’s preliminary findings suggest that when we lift weights, our muscles release a specific type of genetic material into the bloodstream. That genetic material then seems to be transferred to our fat cells to speed up the fat-burning process. In short, the mere act of lifting weights may spur a biological process that starts to metabolize fat cells.

View this post on Instagram

A post shared by Jarrod Cardona (@thecrazytrainer)

What prompted the scientist to conduct their research was the quick fat-burning processes observed in weightlifters. While it makes scientific sense that the larger your muscles, the more fat you burn, it wasn’t enough to explain those immediate fat-burning benefits. In a statement to The New York Times, John J.NcCarthy, Ph.D., one of the study’s authors, said that the discovery is yet another reminder that “muscle mass is vitally important for metabolic health.”

The post New Study Finds Resistance Training Has an Effect On Weight Loss appeared first on yourdailysportfix.com.

Shoulder Circles

Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out straight at the sides, roll your shoulders back as you bring the exercise band up and over your head. Keep repeating this, making sure to keep the band taut.

Face Pulls

Wrap the exercise bands around something at about head height, something like a metal pole at the park or a streetlamp. Take a few steps back so that the band is taut and then gently pull the band back towards your face and then let it gently relax back to the starting position. Repeat this in sets of twenty.

Lateral Raise

This exercise is designed to work out the tops of your arms, shoulders, and back. Simply stand on the exercise band and take both sides in your hands. Keeping your arms out straight, lift both sides of the band up until you feel the band pull. Repeat this exercise until you can feel your muscles getting warm and your heartbeat quicken.

The post 3 Warm-Up Exercises With Exercise Bands appeared first on yourdailysportfix.com.

Traditionally, strength training sessions can’t be described as cardio because the rest periods bring the heart rate down. A resistance-training circuit, however, offers little to no rests and keeps your heart pumping while you’re working out the muscles.

“These types of workouts are effective when you include compound exercises that work large muscle groups such as legs, back, and chest, or even when you can combine multiple compound movements into one exercise,” says Nagel. This allows you to work more muscle groups in 10-15 minutes and is perfect for days when you’re too busy but you still don’t want to skip working out altogether.

If you’re just starting out, don’t be afraid to take breaks when needed and to modify the exercises to fit your current fitness level. It’s important not to get injured and to allow yourself to slowly reach the level where you can do a combined workout like this.

The post 10-Minute Resistance-Training Workouts Can Replace Your Cardio appeared first on yourdailysportfix.com.

Use Resistance Bands

Resistance bands help to give attention to the natural curve of your spine and deter it from bending in undesirable ways. Keep one in your home so you can use it to stretch after an intense exercise.

Try Rowing Exercises

Rowing exercises can help you focus on the muscles in your middle and upper back. Since you’re working on these muscles, your posture will become more straight because your muscles will be strengthened. Also, rowing isn’t that strenuous and you can reap amazing benefits from it.

The post How Resistance Training Can Help Improve Posture appeared first on yourdailysportfix.com.

Progressive Overload

This process occurs gradually and over time, as you increase the weight you lift, perhaps by adding a pound or two per week. This stimulates muscle growth and challenges your muscles.

View this post on Instagram

A post shared by Jordan Lips (@jordanlipsfitness)

Repetition

Focusing on repetition range is essential. Aim for at least six to 12 reps of each exercise. Start heavier with lower reps for the first two sets. Then, drop your weight enough to do a higher amount of reps, or until failure.

Sets

Perform three to four sets of each exercise to activate the muscles and ensure sufficient muscle stimulation.

View this post on Instagram

A post shared by Serge (@sergefitness)

Rest and Recovery

Rest for a minute or two between each set, as this is when the growth occurs. It’s important to take rest days as well, so as to avoid burnout and injury.

Consistency

As cliche as it sounds, consistency is key. Following a structured routine is imperative for achieving hydropathy.

Nutrition

Muscles are made in the kitchen! This is half the battle. Obviously, each body is different, but is essential to make sure you are eating enough calories and protein to compensate for the amount of lifting you are doing.

The post Hypertrophy: Activating Muscle Mass Through Resistance Training appeared first on yourdailysportfix.com.

However, many people think strength training is all about the free weights and resistance machines at the gym, which doesn’t appeal to everyone. Here are 3 ways you can incorporate strength training into your fitness routine without stepping foot in the gym!

Try Yoga & Pilates

Both yoga and Pilates are great forms of strength training that don’t resemble reps with a kettlebell in any way! Both require you to hold up your own body weight, build muscle endurance and strengthen your core. These practices are a fantastic way to build strength evenly throughout your body.

View this post on Instagram

A post shared by Melanie | Online Yoga & Pilates (@wildwaves.yoga)

Hit up the Climbing Wall

It’s not really surprising but scaling a vertical wall requires a lot of strength! A super fun way to work out and one that can lead to outdoor adventures, climbing is a form of strength training for your whole body, toning and building up your biceps, triceps, abs, glutes, and more!

View this post on Instagram

A post shared by Skylar Raine Hampton (@sky.raine13)

Use Your Own Body Weight

There are plenty of simple resistance training exercises that don’t require any equipment and use your body weight to build strength. Squats, lunges, burpees, sit-ups and press-ups are all simple, free and easy forms of strength training to incorporate into your fitness routine.

View this post on Instagram

A post shared by Melina_Lotus (@melina.lotusstudio)

The post 3 Strength Training Ideas for Gym-Haters appeared first on yourdailysportfix.com.

The study’s preliminary findings suggest that when we lift weights, our muscles release a specific type of genetic material into the bloodstream. That genetic material then seems to be transferred to our fat cells to speed up the fat-burning process. In short, the mere act of lifting weights may spur a biological process that starts to metabolize fat cells.

View this post on Instagram

A post shared by Jarrod Cardona (@thecrazytrainer)

What prompted the scientist to conduct their research was the quick fat-burning processes observed in weightlifters. While it makes scientific sense that the larger your muscles, the more fat you burn, it wasn’t enough to explain those immediate fat-burning benefits. In a statement to The New York Times, John J.NcCarthy, Ph.D., one of the study’s authors, said that the discovery is yet another reminder that “muscle mass is vitally important for metabolic health.”

The post New Study Finds Resistance Training Has an Effect On Weight Loss appeared first on yourdailysportfix.com.

Shoulder Circles

Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out straight at the sides, roll your shoulders back as you bring the exercise band up and over your head. Keep repeating this, making sure to keep the band taut.

Face Pulls

Wrap the exercise bands around something at about head height, something like a metal pole at the park or a streetlamp. Take a few steps back so that the band is taut and then gently pull the band back towards your face and then let it gently relax back to the starting position. Repeat this in sets of twenty.

Lateral Raise

This exercise is designed to work out the tops of your arms, shoulders, and back. Simply stand on the exercise band and take both sides in your hands. Keeping your arms out straight, lift both sides of the band up until you feel the band pull. Repeat this exercise until you can feel your muscles getting warm and your heartbeat quicken.

The post 3 Warm-Up Exercises With Exercise Bands appeared first on yourdailysportfix.com.

Traditionally, strength training sessions can’t be described as cardio because the rest periods bring the heart rate down. A resistance-training circuit, however, offers little to no rests and keeps your heart pumping while you’re working out the muscles.

“These types of workouts are effective when you include compound exercises that work large muscle groups such as legs, back, and chest, or even when you can combine multiple compound movements into one exercise,” says Nagel. This allows you to work more muscle groups in 10-15 minutes and is perfect for days when you’re too busy but you still don’t want to skip working out altogether.

If you’re just starting out, don’t be afraid to take breaks when needed and to modify the exercises to fit your current fitness level. It’s important not to get injured and to allow yourself to slowly reach the level where you can do a combined workout like this.

The post 10-Minute Resistance-Training Workouts Can Replace Your Cardio appeared first on yourdailysportfix.com.

Use Resistance Bands

Resistance bands help to give attention to the natural curve of your spine and deter it from bending in undesirable ways. Keep one in your home so you can use it to stretch after an intense exercise.

Try Rowing Exercises

Rowing exercises can help you focus on the muscles in your middle and upper back. Since you’re working on these muscles, your posture will become more straight because your muscles will be strengthened. Also, rowing isn’t that strenuous and you can reap amazing benefits from it.

The post How Resistance Training Can Help Improve Posture appeared first on yourdailysportfix.com.