weights Archives - yourdailysportfix.com yourdailysportfix.com Sun, 25 Feb 2024 14:47:42 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png weights Archives - yourdailysportfix.com 32 32 Best Equipment for Weighted Workouts https://yourdailysportfix.com/best-equipment-for-weighted-workouts/ Wed, 28 Feb 2024 08:18:00 +0000 https://yourdailysportfix.com/?p=24502 When it comes to fitness, the argument between doing cardiovascular activity and lifting weights appears to be an endless debate. Still, what some people might not realize is that when it comes to fitness, both are needed if you wish to be holistic. Fortunately, by using the right equipment, you can do both at the […]

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]]> When it comes to fitness, the argument between doing cardiovascular activity and lifting weights appears to be an endless debate. Still, what some people might not realize is that when it comes to fitness, both are needed if you wish to be holistic. Fortunately, by using the right equipment, you can do both at the same time. Here is some of the best equipment for weighted workouts so that you can build fitness and muscle at the same time.

TRX Duraballistic Weight Vest

Available at either 10 pounds, 20 pounds, or 40 pounds, this TRX vest is perfect if you’re looking to lift a heavy load while completing your gym routine. Due to its high-density foam and cross-strap design, this vest is secure and comfortable, remaining firmly in place throughout your workout no matter what movements you perform.

Bala Bangles

These adjustable weights wrap perfectly around your ankles, adding an extra challenge to any workout. What’s more, they’re water resistant, making them ideal for aquatic workouts as well.

Bellabooty Belt

If there’s one gut-busting workout that will strengthen and condition your core, it’s hip thrusts. But even if challenging at first, hip thrusts will get easier over time as you get used to them. Enter the Bellabooty Belt, a weight belt that will ensure that you get an extra sweat in your next core workout.

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]]> Tips for Building Glutes at the Gym https://yourdailysportfix.com/tips-for-building-glutes-at-the-gym/ Wed, 29 Nov 2023 08:43:00 +0000 https://yourdailysportfix.com/?p=24350 Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger. Romanian Deadlifts Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way […]

The post Tips for Building Glutes at the Gym appeared first on yourdailysportfix.com.

]]> Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger.

Romanian Deadlifts

Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way your hips bend while doing this pulls the glute muscle, thus activating it for a
beautiful burn.

Barbell Hip Thrusts

These are a go-to for targeting the glutes. Although this is a crucial exercise, it is easy to do it wrong. For this one, make sure you choose a heavy weight to give you a challenge but allow you to maintain proper form. Be sure to tuck your chin and do the correct foot placement.

Sumo Squats

While highly similar to a classic squat, Sumo squats target the glutes, hamstrings, quads, calves, and inner thighs. In this case, you stand with your legs more than shoulder-width apart. For an added challenge, use a weight.

Bulgarian Split Squats

Finally, Bulgarian split squats. This one may take some practice and time. Grab a workout bench and something to hold onto. If you’re a beginner, doing this near a wall or something sturdy may benefit you.


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]]> The Best Dumbbells to Add to Your Home Gym https://yourdailysportfix.com/the-best-dumbbells-to-add-to-your-home-gym/ Sat, 15 Apr 2023 08:50:00 +0000 https://yourdailysportfix.com/?p=22623 Dumbbells are versatile pieces of equipment that can be used for a variety of exercises, from bicep curls to squats to shoulder presses. With a good set of dumbbells, you can target and tone different muscle groups, increase strength, and improve your overall fitness. While you can certainly reap these benefits at the gym, having […]

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]]> Dumbbells are versatile pieces of equipment that can be used for a variety of exercises, from bicep curls to squats to shoulder presses. With a good set of dumbbells, you can target and tone different muscle groups, increase strength, and improve your overall fitness. While you can certainly reap these benefits at the gym, having your own set of dumbbells at home means you can get in a quick and effective workout without ever having to leave the house. If you’re looking to add a set of dumbbells to your home gym, read on to learn more about some of the best options available.

Bowflex 552 SelectTech Dumbbells

These adjustable dumbbells can help you save space by replacing up to 15 pairs of traditional weights. The set includes 15 weight settings between 5 and 52.5 pounds along with a safety stand for adjusting the plates into place. It’s also compatible with Bowflex’s JRNY training app.

NordicTrack 55-Lb. Select-A-Weight Dumbbells

NordicTrack’s Select-A-Weight adjustable dumbbells are also designed to help you save money and space by replacing 30 individual weights. They can easily be adjusted from 10 to 55 pounds with the provided pin, and come with a rack for storage between uses. Each purchase also comes with a 30-day subscription to NordicTrack’s iFit training app.

Target All in Motion Dumbbells

If you’re just starting out on your fitness journey and aren’t ready to splurge on a professional set, Target’s All in Motion dumbbells are a high-quality option at a much more affordable price point. They’re made of solid cast iron in a hexagonal design and are available individually between 2 and 15 pounds.

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]]> Why You Should Always Eat Before Strength Training https://yourdailysportfix.com/why-you-should-always-eat-before-strength-training/ Mon, 06 Mar 2023 10:00:00 +0000 https://yourdailysportfix.com/?p=21551 The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen. Your liver breaks down the glycogen […]

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]]> The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen.

Your liver breaks down the glycogen as you sweat to maintain your blood glucose levels. Your body stores enough glycogen to support you through a short workout, once this is used up it will use fatty acids for fuel.

Some believe that if you work out on an empty stomach your body will break down the fatty acids sooner, this does happen if you are doing a low to moderate-intensity workout. But in the long term, the effects diminish as the workout intensity increases.

If you skip your pre-workout meal or snack, this could lead to nausea, fatigue, and lightheadedness while you’re working out. A low-intensity workout can be done fasted, like a short walk or a 20-minute yoga class. If you’re lifting weights and working out for 45 minutes to an hour, eating something you will allow the body to have more energy, power, and stamina.

If you train regularly, not eating before a workout can have an effect on how you recover. When you begin your workout in a fasted state, your blood sugar is most likely already low, so you will use up the available glycogen, leaving not enough for your recovery period. If your muscles don’t have enough fuel then this will decrease recovery in the long run.

You can do a fasted workout once in a while, but don’t let it become a habit. If you’re strength training you most likely want to build your muscles and get stronger, but if you aren’t eating before, your muscles will start to feel tired sooner into the workout than they would have if you had eaten.

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]]> The Best 3 Day Gym Split https://yourdailysportfix.com/the-best-3-day-gym-split/ Mon, 06 Feb 2023 08:24:00 +0000 https://yourdailysportfix.com/?p=21963 What is a gym split and why do you need it? Essentially, a gym split is how you separate your workouts throughout the week. This usually entails each day being dedicated to a different muscle group or type of workout. Having a gym split ensures that you are focusing on each part of your body […]

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]]> What is a gym split and why do you need it? Essentially, a gym split is how you separate your workouts throughout the week. This usually entails each day being dedicated to a different muscle group or type of workout. Having a gym split ensures that you are focusing on each part of your body in proportion to your goals. If you go to the gym three times a week, here is a great way to split your workouts.

Push Day

Push day is a super fun way to split your workouts, because instead of focusing on one particular muscle group, you are focused on the ‘pushing motion’. Some examples of “push day” workouts are bench press variations, tricep dips, pushups, and shoulder presses. These exercises tend to grow your shoulders, triceps, and chest muscles.

Pull Day

Pull days have a similar idea to push, except–yep, you guessed it–you choose exercises with a pulling motion. Some examples of these are pull-ups, lat pulldowns, and most rowing variations. These exercises often target your biceps and back muscles.

Lower Body Day

Our lower bodies are the strongest parts of our bodies, so this is the day where you can really increase the weights you’re using. Lower body days are a lot of people’s favorites, and we understand why! From deadlifts to lunges to squats to hip thrusts, it’s so rewarding to get that weight up and show your strength!

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]]> How to Get Even More From Strength Training https://yourdailysportfix.com/how-to-get-even-more-from-strength-training/ Sun, 08 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21684 There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time […]

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]]> There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time to recover. Here are three ways you can get better results from strength training.

Increase Your Protein Intake

Upping the amount of protein you consume each day can help you to build muscle together with your workout routine. The recommended daily amount is 1 gram per KG of body weight, so around 60 grams per day, split into each meal. Protein also helps you stay satisfied and fuller for longer.

Increase Your Intensity

This is hard to measure, especially if you are new to strength training, but you do need to add more weight when it gets too easy and not be afraid of doing more reps. If you have been training for a while and you haven’t seen much progress, start making changes in how much you lift and how many sets and reps you are doing. You want to feel like you did something after each workout.

Recovery is Key

It might sound strange but rest days are just as important as training days, you actually get stronger on the days you recover. Taking 24 hours to rest between workouts can give your body the boost it needs to start growing some muscle.

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]]> Arm Exercises That Will Sculpt your Shoulders https://yourdailysportfix.com/arm-exercises-that-will-sculpt-your-shoulders/ Wed, 07 Dec 2022 12:56:00 +0000 https://yourdailysportfix.com/?p=21370 Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or […]

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]]> Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or resistance bands and start sculpting your shoulders with these exercises.

Upright Rows

Stand your legs hip-width apart, arms straight down, holding a dumbbell in each hand, palms facing towards your body. Pull your elbows up and out wide to lift the dumbbells to your chest. Straighten the arms down to start position. Do 12-15 reps.

Inverted Push Ups

Start with your arms straight and hands pressed on the floor and your hips in the air, like an upside-down “V”, with your feet flat. Bend your elbows out wide to the sides bringing your head down to touch the floor. Press through hands to return to start. Do 10-12 reps.

Lateral Raises

Stand with knees slightly bent, a dumbbell in each hand by your sides, and your palms facing your legs. Raise arms out wide until parallel to the floor shoulder height. Return back down to start. Do 12 Reps.

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]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

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]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

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]]> All the Gear You Need to Get a Full-Body Workout Outside https://yourdailysportfix.com/all-the-gear-you-need-to-get-a-full-body-workout-outside/ Wed, 17 Aug 2022 14:22:00 +0000 https://yourdailysportfix.com/?p=20637 We love the gym, but there’s something about working out outside that makes the experience much more enjoyable. Maybe it’s the ability to people-watch as we work out or the fact that it provides us with an opportunity to spend a little time in nature, depending on where we go. It can be a bit […]

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]]> We love the gym, but there’s something about working out outside that makes the experience much more enjoyable. Maybe it’s the ability to people-watch as we work out or the fact that it provides us with an opportunity to spend a little time in nature, depending on where we go. It can be a bit tricky to accomplish all of our fitness goals without the convenience of weights and machines, but we don’t like to let that stop us. There are plenty of companies that now offer portable, easy-to-clean equipment perfect for use in an outdoor setting. Here are some of the pieces we like to bring with us wherever we workout:

Tangram LED Smart Rope

Jumping rope has never been safer or more fun with this light-up jump rope by Tangram. It can connect to your smartphone to track jump counts, workout times, and more! 

Lululemon Reversible Mat

Lululemon’s yoga mats are made with an antimicrobial additive to prevent them from becoming a home for mold and mildew, so they’re perfect for outdoor workouts. Beyond just yoga, they’re also great for mat pilates and bodyweight strength exercises.

Bala Bangles

Traditional weights can be heavy and awkward to carry, so we love using wrist and ankle weights whenever we want to get a good workout outdoors. Fitness brand Bala makes weights in 1 and 2 lb. options available in seven different colors!

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]]> ersion="1.0" encoding="UTF-8"?> weights Archives - yourdailysportfix.com yourdailysportfix.com Sun, 25 Feb 2024 14:47:42 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png weights Archives - yourdailysportfix.com 32 32 Best Equipment for Weighted Workouts https://yourdailysportfix.com/best-equipment-for-weighted-workouts/ Wed, 28 Feb 2024 08:18:00 +0000 https://yourdailysportfix.com/?p=24502 When it comes to fitness, the argument between doing cardiovascular activity and lifting weights appears to be an endless debate. Still, what some people might not realize is that when it comes to fitness, both are needed if you wish to be holistic. Fortunately, by using the right equipment, you can do both at the […]

The post Best Equipment for Weighted Workouts appeared first on yourdailysportfix.com.

]]> When it comes to fitness, the argument between doing cardiovascular activity and lifting weights appears to be an endless debate. Still, what some people might not realize is that when it comes to fitness, both are needed if you wish to be holistic. Fortunately, by using the right equipment, you can do both at the same time. Here is some of the best equipment for weighted workouts so that you can build fitness and muscle at the same time.

TRX Duraballistic Weight Vest

Available at either 10 pounds, 20 pounds, or 40 pounds, this TRX vest is perfect if you’re looking to lift a heavy load while completing your gym routine. Due to its high-density foam and cross-strap design, this vest is secure and comfortable, remaining firmly in place throughout your workout no matter what movements you perform.

Bala Bangles

These adjustable weights wrap perfectly around your ankles, adding an extra challenge to any workout. What’s more, they’re water resistant, making them ideal for aquatic workouts as well.

Bellabooty Belt

If there’s one gut-busting workout that will strengthen and condition your core, it’s hip thrusts. But even if challenging at first, hip thrusts will get easier over time as you get used to them. Enter the Bellabooty Belt, a weight belt that will ensure that you get an extra sweat in your next core workout.

The post Best Equipment for Weighted Workouts appeared first on yourdailysportfix.com.

]]> Tips for Building Glutes at the Gym https://yourdailysportfix.com/tips-for-building-glutes-at-the-gym/ Wed, 29 Nov 2023 08:43:00 +0000 https://yourdailysportfix.com/?p=24350 Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger. Romanian Deadlifts Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way […]

The post Tips for Building Glutes at the Gym appeared first on yourdailysportfix.com.

]]> Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger.

Romanian Deadlifts

Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way your hips bend while doing this pulls the glute muscle, thus activating it for a
beautiful burn.

Barbell Hip Thrusts

These are a go-to for targeting the glutes. Although this is a crucial exercise, it is easy to do it wrong. For this one, make sure you choose a heavy weight to give you a challenge but allow you to maintain proper form. Be sure to tuck your chin and do the correct foot placement.

Sumo Squats

While highly similar to a classic squat, Sumo squats target the glutes, hamstrings, quads, calves, and inner thighs. In this case, you stand with your legs more than shoulder-width apart. For an added challenge, use a weight.

Bulgarian Split Squats

Finally, Bulgarian split squats. This one may take some practice and time. Grab a workout bench and something to hold onto. If you’re a beginner, doing this near a wall or something sturdy may benefit you.


The post Tips for Building Glutes at the Gym appeared first on yourdailysportfix.com.

]]> The Best Dumbbells to Add to Your Home Gym https://yourdailysportfix.com/the-best-dumbbells-to-add-to-your-home-gym/ Sat, 15 Apr 2023 08:50:00 +0000 https://yourdailysportfix.com/?p=22623 Dumbbells are versatile pieces of equipment that can be used for a variety of exercises, from bicep curls to squats to shoulder presses. With a good set of dumbbells, you can target and tone different muscle groups, increase strength, and improve your overall fitness. While you can certainly reap these benefits at the gym, having […]

The post The Best Dumbbells to Add to Your Home Gym appeared first on yourdailysportfix.com.

]]> Dumbbells are versatile pieces of equipment that can be used for a variety of exercises, from bicep curls to squats to shoulder presses. With a good set of dumbbells, you can target and tone different muscle groups, increase strength, and improve your overall fitness. While you can certainly reap these benefits at the gym, having your own set of dumbbells at home means you can get in a quick and effective workout without ever having to leave the house. If you’re looking to add a set of dumbbells to your home gym, read on to learn more about some of the best options available.

Bowflex 552 SelectTech Dumbbells

These adjustable dumbbells can help you save space by replacing up to 15 pairs of traditional weights. The set includes 15 weight settings between 5 and 52.5 pounds along with a safety stand for adjusting the plates into place. It’s also compatible with Bowflex’s JRNY training app.

NordicTrack 55-Lb. Select-A-Weight Dumbbells

NordicTrack’s Select-A-Weight adjustable dumbbells are also designed to help you save money and space by replacing 30 individual weights. They can easily be adjusted from 10 to 55 pounds with the provided pin, and come with a rack for storage between uses. Each purchase also comes with a 30-day subscription to NordicTrack’s iFit training app.

Target All in Motion Dumbbells

If you’re just starting out on your fitness journey and aren’t ready to splurge on a professional set, Target’s All in Motion dumbbells are a high-quality option at a much more affordable price point. They’re made of solid cast iron in a hexagonal design and are available individually between 2 and 15 pounds.

The post The Best Dumbbells to Add to Your Home Gym appeared first on yourdailysportfix.com.

]]> Why You Should Always Eat Before Strength Training https://yourdailysportfix.com/why-you-should-always-eat-before-strength-training/ Mon, 06 Mar 2023 10:00:00 +0000 https://yourdailysportfix.com/?p=21551 The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen. Your liver breaks down the glycogen […]

The post Why You Should Always Eat Before Strength Training appeared first on yourdailysportfix.com.

]]> The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen.

Your liver breaks down the glycogen as you sweat to maintain your blood glucose levels. Your body stores enough glycogen to support you through a short workout, once this is used up it will use fatty acids for fuel.

Some believe that if you work out on an empty stomach your body will break down the fatty acids sooner, this does happen if you are doing a low to moderate-intensity workout. But in the long term, the effects diminish as the workout intensity increases.

If you skip your pre-workout meal or snack, this could lead to nausea, fatigue, and lightheadedness while you’re working out. A low-intensity workout can be done fasted, like a short walk or a 20-minute yoga class. If you’re lifting weights and working out for 45 minutes to an hour, eating something you will allow the body to have more energy, power, and stamina.

If you train regularly, not eating before a workout can have an effect on how you recover. When you begin your workout in a fasted state, your blood sugar is most likely already low, so you will use up the available glycogen, leaving not enough for your recovery period. If your muscles don’t have enough fuel then this will decrease recovery in the long run.

You can do a fasted workout once in a while, but don’t let it become a habit. If you’re strength training you most likely want to build your muscles and get stronger, but if you aren’t eating before, your muscles will start to feel tired sooner into the workout than they would have if you had eaten.

The post Why You Should Always Eat Before Strength Training appeared first on yourdailysportfix.com.

]]> The Best 3 Day Gym Split https://yourdailysportfix.com/the-best-3-day-gym-split/ Mon, 06 Feb 2023 08:24:00 +0000 https://yourdailysportfix.com/?p=21963 What is a gym split and why do you need it? Essentially, a gym split is how you separate your workouts throughout the week. This usually entails each day being dedicated to a different muscle group or type of workout. Having a gym split ensures that you are focusing on each part of your body […]

The post The Best 3 Day Gym Split appeared first on yourdailysportfix.com.

]]> What is a gym split and why do you need it? Essentially, a gym split is how you separate your workouts throughout the week. This usually entails each day being dedicated to a different muscle group or type of workout. Having a gym split ensures that you are focusing on each part of your body in proportion to your goals. If you go to the gym three times a week, here is a great way to split your workouts.

Push Day

Push day is a super fun way to split your workouts, because instead of focusing on one particular muscle group, you are focused on the ‘pushing motion’. Some examples of “push day” workouts are bench press variations, tricep dips, pushups, and shoulder presses. These exercises tend to grow your shoulders, triceps, and chest muscles.

Pull Day

Pull days have a similar idea to push, except–yep, you guessed it–you choose exercises with a pulling motion. Some examples of these are pull-ups, lat pulldowns, and most rowing variations. These exercises often target your biceps and back muscles.

Lower Body Day

Our lower bodies are the strongest parts of our bodies, so this is the day where you can really increase the weights you’re using. Lower body days are a lot of people’s favorites, and we understand why! From deadlifts to lunges to squats to hip thrusts, it’s so rewarding to get that weight up and show your strength!

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]]> How to Get Even More From Strength Training https://yourdailysportfix.com/how-to-get-even-more-from-strength-training/ Sun, 08 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21684 There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time […]

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]]> There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time to recover. Here are three ways you can get better results from strength training.

Increase Your Protein Intake

Upping the amount of protein you consume each day can help you to build muscle together with your workout routine. The recommended daily amount is 1 gram per KG of body weight, so around 60 grams per day, split into each meal. Protein also helps you stay satisfied and fuller for longer.

Increase Your Intensity

This is hard to measure, especially if you are new to strength training, but you do need to add more weight when it gets too easy and not be afraid of doing more reps. If you have been training for a while and you haven’t seen much progress, start making changes in how much you lift and how many sets and reps you are doing. You want to feel like you did something after each workout.

Recovery is Key

It might sound strange but rest days are just as important as training days, you actually get stronger on the days you recover. Taking 24 hours to rest between workouts can give your body the boost it needs to start growing some muscle.

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]]> Arm Exercises That Will Sculpt your Shoulders https://yourdailysportfix.com/arm-exercises-that-will-sculpt-your-shoulders/ Wed, 07 Dec 2022 12:56:00 +0000 https://yourdailysportfix.com/?p=21370 Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or […]

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]]> Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or resistance bands and start sculpting your shoulders with these exercises.

Upright Rows

Stand your legs hip-width apart, arms straight down, holding a dumbbell in each hand, palms facing towards your body. Pull your elbows up and out wide to lift the dumbbells to your chest. Straighten the arms down to start position. Do 12-15 reps.

Inverted Push Ups

Start with your arms straight and hands pressed on the floor and your hips in the air, like an upside-down “V”, with your feet flat. Bend your elbows out wide to the sides bringing your head down to touch the floor. Press through hands to return to start. Do 10-12 reps.

Lateral Raises

Stand with knees slightly bent, a dumbbell in each hand by your sides, and your palms facing your legs. Raise arms out wide until parallel to the floor shoulder height. Return back down to start. Do 12 Reps.

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]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

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]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

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]]> All the Gear You Need to Get a Full-Body Workout Outside https://yourdailysportfix.com/all-the-gear-you-need-to-get-a-full-body-workout-outside/ Wed, 17 Aug 2022 14:22:00 +0000 https://yourdailysportfix.com/?p=20637 We love the gym, but there’s something about working out outside that makes the experience much more enjoyable. Maybe it’s the ability to people-watch as we work out or the fact that it provides us with an opportunity to spend a little time in nature, depending on where we go. It can be a bit […]

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]]> We love the gym, but there’s something about working out outside that makes the experience much more enjoyable. Maybe it’s the ability to people-watch as we work out or the fact that it provides us with an opportunity to spend a little time in nature, depending on where we go. It can be a bit tricky to accomplish all of our fitness goals without the convenience of weights and machines, but we don’t like to let that stop us. There are plenty of companies that now offer portable, easy-to-clean equipment perfect for use in an outdoor setting. Here are some of the pieces we like to bring with us wherever we workout:

Tangram LED Smart Rope

Jumping rope has never been safer or more fun with this light-up jump rope by Tangram. It can connect to your smartphone to track jump counts, workout times, and more! 

Lululemon Reversible Mat

Lululemon’s yoga mats are made with an antimicrobial additive to prevent them from becoming a home for mold and mildew, so they’re perfect for outdoor workouts. Beyond just yoga, they’re also great for mat pilates and bodyweight strength exercises.

Bala Bangles

Traditional weights can be heavy and awkward to carry, so we love using wrist and ankle weights whenever we want to get a good workout outdoors. Fitness brand Bala makes weights in 1 and 2 lb. options available in seven different colors!

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