Top 10 Mistakes Women Make in The Gym

1.Wearing The Wrong Workout Clothes

If you do intense workouts every day, you can’t get away with wearing flimsy, bargain buy workout clothes. True workout clothes are designed with the conditions of demanding physical activities in mind. When you are moving your body quickly and for long periods of time, it needs different things from its clothing. Gravity works harder on your muscles and tissue; you sweat profusely, and your skin rubs against itself constantly. Your standard brunch outfit material simply won’t make the cut. If you skimp on your workout wardrobe, you can experience a lot of discomforts, and even heighten the chances of injury. If you’re distracted by itchy material, you may not pay attention to the weights you’re lifting or the speed on the treadmill.

2.Using Less weights

Women are usually found picking up the least amount of weights or somewhere close to it. Women are usually considered to have less capacity than men. But, this does not mean that you begin with the least amount of weights. You can try starting with the weights that you think you are capable to pick. This can be anything in between the range that is available. Starting with an exact amount of weight will help you improve your own capacity and thus achieve results sooner.

3.Way Too Much Cardio

You should avoid steady state cardio and focus more on high intensity interval training (HIIT). Increase your workout intensity, but lower your duration.Try something new (kickboxing, circuit training, sprints, or intervals on different machines) and continue to switch things up to keep your body guessing. HIIT improves your hormonal state and your body’s ability to burn fat and build lean muscle.

4.Bad Form

Bad form continues to be one of the biggest gym killers amongst trainees. The purpose of proper form is to fully engage your muscle fibers, as this causes the growth. When your form is not optimal, growth is simply not happening, and causes no changes to your body. It is important to remember that when you’re using weights, you must contract the weight to the specific body part you are targeting (and not push the weight). Bad form can also lead to injuries. Make sure your form is optimal when performing a proper workout.

5.Focusing on only one form of workout

While you are working out, it is important to perform different kinds of workouts. Cardio and strength training workouts both play an important role in fitness. Cardio helps in burning fat, whereas strength training exercises help in metabolism burning. Hence, it is important that you combine both of these forms of workouts to make sure that you achieve appropriate results.

6.Crunches

We all want flat abs but doing endless crunches is not going to get you there. Your abs are made in the kitchen with a great diet. Eat real, whole foods and avoid the processed junk and you will be well on your way to the stomach you want.

7.Setting Unrealistic Goals

Setting unrealistic goals can often lead to unhappiness and disappointment. Make sure that whatever goal you set, it is one that is attainable in the near future. Setting short-term goals is key, as it leads to a more attainable and gradual progress while keeping you motivated and goal driven. Set short-term goals, conquer them, and then move on to new goals. This approach is most effective.

8.Being Tired of Working out

As time passes by, women are found to skip out a few workouts or reduce the intensity or the reps that they perform. But, this will not help you in any way. You should always move forward and take up more reps and workouts of higher intensity as the time passes. Your body gradually gets used to the regular exercises that you may be performing. It is important to increase the intensity or the reps to make sure that you are increasing your body’s capacity to perform more.

9.Carb Loading

Lower to moderate carb intake is the most effective way to get lean. Athletic performance is different than weight loss and training for body composition. If you are competing in marathons and triathlons you may need to eat a few extra carbs before your 2–8 hour workouts but if your primary purpose is to get a lean fit body, then stop eating carbs before your workout.

10.Long Breaks

Following break times is not only a problem amongst females, but males as well. We tend to (at times) get lost in the world of social media or simply have a conversation with someone that goes on for too long. Each rest time has its own distinct purpose, typically fat loss. Rest times should range between 10-90 seconds. Unless you’re a woman seeking strength gains, then your rest times should range between 3 to 6 minutes. Shorter rest periods with high volume trigger a greater GH (growth hormone) response. The GH response is necessary for fat burning, thus making the importance of shorter rest times that much more crucial. Keep those conversations short ladies (unless you’re a power lifter, then it’s cool).

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.lifehack.org,www.betterhumans.coach.me,www.thetalko.com

Top 10 Best And Worst Cardio Exercises To Loose Weight

Best Cardio Exrcises

1.Burpees

Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate. Start in a pushup position, palms planted on the ground at shoulder-width and place your feet behind you. In an explosive motion, bring your feet in close to your hands. Quickly move to a standing position, throwing your hands in the air above your head. Do 10-12 in a row.

2. Air Runner

Stepping onto the treadmill to log another mindless 30-minute jog might sound like the most unappealing way to spend a workout — so don’t waste your time. Instead, cut your running time in half and ramp up the intensity with this curved tread, specifically designed for sprinting.

Better yet, the motor-free machine is built to be powered by your strides. There’s no max speed, either, so try your best to push it as hard as you can during sprint interval workouts.

Think you can handle the speed? Try this workout: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core braced the entire time you’re running. That’s 1 round.

3.Stair Mill

Effectiveness: A
Functionality: A-
Availability: A-

Every booty loves the stair mill. What could be more functional than walking up a never-ending flight of stairs? We suggest intervals for the best workout. Just try not to support too much of your upper body on the handles; you might feel like you’re still doing work, but your workout will be much less intense and you’ll burn fewer calories.

4.Mountain Climbers

Warning: this exercise should not be performed on a real mountain. It can be done just about anywhere else, however. Start on your hands and knees with a slight bend in your back. Bring the right foot up to your chest and put it back, then quickly do the same with the left. Continue alternating feet with your hands planted firmly in front of you for 30-40 reps.

5. Assault AirBike

The Assault AirBike might look like it belongs in a dust-filled corner of your high school’s weight room, but it deserves respect. “No one climbs off of one of these thinking, ‘That was easy,’ ” says De Wispelaere, who has seen a few clients almost heave after an Assault AirBike workout.

The reason it’s so tough: The Assault AirBike is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the higher the resistance becomes. “While it’s easy on your joints, it provides an intense aerobic workout that burns a ton of calories in a short amount of time,” says De Wispelaere.

If you’re looking for a finisher to tack onto your regular workout, De Wispelaere recommends sprinting for 15 seconds, then resting for 15 seconds. That’s one round. Do six. If you’d rather test your endurance instead, do three miles as fast as possible.

Worst Cardio Exrcises

1.CROSSFIT

“CrossFit-style workouts are exploding in popularity around the world and are often promoted as the best way to get in shape and improve health,” Petre says.

“I don’t want to be controversial, but if your goal is to lose weight and improve health, CrossFit is the number one exercise you should avoid. It’s too intense for many people, and often includes high-risk activities.”

“The number one rule about losing weight through exercise is that you can’t exercise to lose weight if you’re injured,” she adds.

“If you’re a fit, active, and athletic individual, CrossFit might be the best workout for you, but if your body is not already in top shape, don’t unnecessarily risk injury. You’re likely to lose more weight if you combine a healthy diet with a moderate exercise program that’s more sustainable.”

2.Recumbent Bike

Effectiveness: D
Functionality: F
Availability: B

With your upper body, torso, and even your butt at rest, the recumbent bike asks your body to do almost nothing but move your legs. If you’re looking for a chair to sit in while you read a book or catch up on your favorite Netflix episodes, this is your guy.

3.PILATES

“Pilates, like yoga, has a lot of health benefits that will help you live better, ranging from improved flexibility and balance to deeper relaxation, but fast fat burn is not one of them,” Petre says.

“Because it helps you gradually build and strengthen your muscles, it can be a great way to prevent getting injured while training. However, you need to do heavy compound weightlifting on the big muscle groups along with cardio to maximise fat loss, and Pilates does not incorporate either type of exercise.”

4.Elliptical

Effectiveness: D
Functionality: F
Availability: A

We’re putting the elliptical below the Arc trainer, because the Arc trainer offers more versatility. However, we have the same problems with the elliptical; it’s just unnatural and ineffective. Further, setting the resistance at a level any lower than a 10 is about as effective at burning calories as sitting on the couch.

The elliptical’s only plus side is that it’s a low-impact option. However, we think the bike or swimming are much more effective options if you’re limited by an injury.

5.YOGA

“Yoga represents the polar opposite to CrossFit, but this doesn’t mean that it will shed those layers of fast food on the body,” Petre says. “In fact, a 150-pound [68kg] person will burn only 150 calories in an hour of doing regular yoga, compared to 311 calories for an hour of walking at 3mph [4.8kmh].”

“Increasing your physical activity is a good first step towards losing weight,” she says. “It’s true that yoga can help you gain strength and tone up, but if you aim to shed pounds, you want to work as much of your body as possible to lose weight and stimulate your metabolism.”

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthfitnessrevolution.com,www.stuff.co.nz,www.menshealth.com,www.bodybuilding.com

Top 10 Cardio Exercises That Burn More Calories Than Running

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com

Top 10 Hacks to Burn More Calories

Cool it in the bedroom

A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat — “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!

2.Jam-up

Music is a healer on its own but researchers in University of Wisconsin divided individuals in two groups to see how it impacts physical body functions. The first group was made to exercise on stationary bikes with music and the other one without. The results showed increased heart rate by 10 bpm and 7% more calorie burn in the former group. Hope that says it all.

3.Exercise on an empty stomach

Evolution has hardwired our bodies to store fat for potential famine, rather than torching it for fuel. But imposing a tactical food delay could hack your weightloss hard drive. A Uni of Bath study found training on an empty stomach triggers the ‘PDK4 gene’: a sign that your body fat is burning off. An hour’s effort is enough, so schedule in your Sunday run before you settle at the brunch table. Avo on toast, we presume?

4. Pile on the mild peppers

It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chilies) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: pile on the poblanos! And learn more about the best spices for weight loss here.

5.Weight-up

As per science, obese people burn calories faster as their body has to work harder to keep them moving. However, if you are not obese but still wish to burn calories the way they do, then you can fake weight by wearing a weighted vest or perform squats with a bar bell.

6.Lift heavy after work

Your lunchbreak workouts may offer respite from office drudgery, but for maximum fat-burn from your weight training, save the heavy stuff for the evening. According to journal Chronobiology, our in-built body clocks mean we’re strongest at 6pm. Use this time for full-body deadlifts over curls or presses to recruit maximum muscle mass. You’ll shift more weight – and can drop them sooner, too.

7. Get moving for 2.5 minutes

Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!

8.Hike-up

For an added 50% burn, you must do your regular walking, jogging, racing, hiking or cycling in an inclined setting. If going uphills is not feasible every day, then you must look for a higher ground or take the flyover!

9.Swap your double espresso for decaf or breakfast tea

If an insatiable sweet tooth is souring your weightloss plans, it’s time to reconsider your afternoon pick-me-up. But it’s not just the digestives at fault: a Cornell University study found 200mg of caffeine – a double espresso’s worth – dampens our tastebuds and makes sweet foods less satiating. If you recoil at the word decaf (that’s French for ‘brown water’), breakfast tea is your best of both.

10. Drink more water

Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year — a weight loss of approximately 5 pounds! (Speaking of drinks, avoid the diet soda. Find out how it only makes you fatter.

if you are king for workout clothes check our fitness and yoga leggings page.
Sources:www.huffpost.com,www.news18.com,www.menshealth.com

Top Fitness Trends For 2019

1.Exercising at home

Working out is no longer solely resigned to hitting the gym. Tom Holland, MS, an exercise physiologist from Connecticut,said home workouts will continue to be popular in the new year. Many Americans are creating home gyms, or using streaming technology to exercise under their own roofs.

“Getting started doesn’t require a large amount of space or investment,” Holland said.

2.HIIT IS HERE TO STAY

Mentioned at the top of the ACSM’s 2018 trends survey, we expect HIIT (high-intensity interval training) to stick around in 2019. The results are undeniable, and especially for working professionals short on time, there’s no better way to get a complete, gym-free workout than with some intense circuits.

Head outside, do it in the living room, or take a class at your local studio – HIIT is all about movement and workout efficiency.

3.Boxing

When it comes to what workout trend more of us will be trying, that will be boxing, according to Jawaid. Combat sports in general are becoming more of a part in mainstream culture in part due to rising popularity of mixed martial arts, or MMA.

“Boxing workouts are a great way of getting an intense workout but also feeling like a fighter,” Jawaid told Healthline. “I think people feel a sense of empowerment when they emulate certain movements of fighters.”

Second to boxing is spinning, Jawaid said. The controlled aspect of pedaling typically means less injuries than other recent trends such as CrossFit.

4.GETTING SWEATY WITH STRANGERS

According to the ACSM, group training (more than five people) will be the second most popular fitness trend in 2019. For good reason, too — these classes are social, highly motivational and provide instruction for people who need structure in their daily workouts. Group classes cover a wide range of disciplines, including spin, dance, aquatics and cardio-based classes, and are available anywhere from private studios to public facilities to mainstream gyms.

5.Smart training

Having a fitness wristband to track calories and steps is one thing, but workouts will get even smarter in 2019, says Von Collins, an ACE-certified professional with Complete Tri, said that smart treadmills and other fitness equipment that features streaming apps is quite a game changer.

Smart training lets you, for example, ride a bike while seeing the course on a tablet. The bike changes to reflect hills or other obstacles, plus many smart training platforms let you compete with other users. You can do workouts, time trials, or even go for rides with friends who might live miles away.

“Up until now, the technology to stream workouts at home in a fully integrated way has been best described as clunky,” Collins said. “It is becoming much more streamlined, much more plug-and-play, which opens the entire market up beyond the hardcore junkies and to the masses.”

6.THE RETURN OF THE TREADMILL

Step aside elliptical — in the past few months we’ve seen many fitness classes and training plans getting back to basics. We’re talking about the treadmill, the machine that’s been around seemingly forever.

If it’s not broken, don’t fix it, and with the rise of popular and effective treadmill programs, we anticipate this machine will be a staple in many training plans in 2019. Just don’t forget your running and multisport watchto monitor your efforts!

7.Fitness studios — not gyms

For those who do like going to a gym, the big box facility may still be the perfect fit.

But expect them to offer more classes than you’ll see in fitness studios, says Eric Casaburi, founder and chief executive officer of Retro Fitness.

While gyms aren’t going anywhere, the shift toward boutique fitness studios and classes will dominate 2019.

The 2017 IHRSA Health Club Consumer Report found that 18 million Americans belonged to a studio, which was up 15 percent compared to 2015.

Still, 32 million Americans held membership in traditional commercial health clubs and gyms, which is down from 2015.

8.YOGA, YOGA, YOGA

While there’s no doubt the classic form of yoga will always reign supreme, the variations on this ancient practice are injecting new life into a sometimes stale routine. 2019 will continue to see more outdoor yoga classes, yoga retreats, standup paddleboard (SUP) yoga, goat yoga (yes, we said goat yoga), etc. We can’t wait to see what yoga variations the new year will bring.

9.Being fit is trending, overall

Other trends to watch out for in 2019, according to the annual American College of Sports Medicine predictions report, include more personal training, fitness programs for older adults, and the continuation of yoga as a popular fitness trend.

Their top trend for the year is wearable technology, which debuted on the list in 2016, stayed there in 2017 and dropped to third place last year. The ACSM says group training and HIIT will be the second and third biggest trends in 2019.

10.NETFLIX OF THE WORKOUT WORLD

Here at Polar, we’re officially rebranding “Netflix and chill” as “Stream and workout” in 2019. Many big-name fitness brands are creating subscription-based virtual streaming services designed to replicate a guided group session in the comfort and convenience of your home.

For example, Les Mills On Demand offers access to over 600 online workouts, YogaWorks has created an on-demand library of over 1,000 guided yoga classes, and brands like Peloton offer a live, interactive platform to work out with others in real time. Think of these as a modern-day Richard Simmons VHS tape — minus the neon spandex and electronic music.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.polar.com

Top 10 Workout Headphones

Well music is big part of my workout, and i need very good headphones.

1.Bose SoundSport Free

The Bose Soundsport Free are truly wireless buds. At 1.5 inches deep and 1.25 inches wide, they do stick out of yours ears a little bit. Yes, you will look a little weird, but they sound so good that you might not care. The soft silicone rubber fins rest just outside of your ear canal, so they don’t make your ears hurt and let in just enough ambient noise to warn you when a cyclist or angry dog is approaching. Their sleek clamshell case holds enough power for two full recharges when you click them back into place. If you can overlook a barely perceptible lag while watching videos on your phone (and the staggering price tag), these might be the best workout headphones for you.

2. Jabra Elite Active 65t

The Good The Jabra Active Elite 65t are fully sweat-resistant truly wireless earphones that fit comfortably and securely. They sound excellent, perform reliably and are great for making calls, with two microphones in each earpiece. Battery life is decent at 5 hours and the included charging case delivers two extra charges. A quick-charge feature allows you to get 1.5 hours of juice from a 15-minute charge.

The Bad The relatively tight, noise-isolating fit isn’t for everyone. Motion sensor doesn’t have much use at this point.

The Bottom Line The Jabra Active Elite 65t truly wireless earphones are the best alternative to Apple’s AirPods, but the stepdown non-Elite model will save you a bit of cash.

3.Jaybird Tarah Pro

The Jaybird Tarah Pro is sweat and water resistant with an IPX7 rating, and Jaybird headphones have a great reputation for durability. Plus, the Tarah Pro has 14-hour battery life, one of the longest we’ve seen in wireless earbuds. Magnets in the earbuds allow you to wear this pair like a necklace when you need to take them out of your ears; playback automatically pauses and resumes accordingly. These earbuds don’t sound as balanced from low to high as our top pick, the Jabra Elite Active 65t. Nor are they truly wireless. But you can wear the cable either threaded over your ears or hanging down—it even swivels at the point of attachment to make the style change easier. The Tarah Pro comes with a cinch for controlling the excess cable, but even so, the excess wire slack can bounce annoyingly during workouts. And while the proprietary charging system keeps moisture out of the electronics, you’ll need to keep track of the special charging cable.

4.Plantronics Plantronics Backbeat FIT 2100

Our favorite workout headphones just got better with their 2018 update to the Plantronics BackBeat FIT. They look, sound, and function much better than the original BackBeat FIT. You can now connect the headphones to the PLT BackBeat app and choose each function for the sleek, stylish metallic earpieces. A full seven hours’ battery life means that you won’t be tapping out midway through a long run. Plantronics’ Always Aware feature lets you hear ambient noise so you don’t get mown over by a truck, and a bigger driver means bigger sound. And they’re still extremely durable and waterproof.

5. Sony WF-SP700N Wireless In-Ear Sports

The Good Fits comfortably and securely and sounds good for truly wireless headphones. Built-in noise cancelling helps muffle ambient sound. An included charging case delivers two additional charges.

The Bad Battery life is only OK at 3 hours. It’s a little awkward to get the earbuds into their charging case. Some audio delay when using certain streaming video apps.

The Bottom Line Despite some small downsides, the Sony WF-SP700N is one of the better truly wireless headphones currently available.

6.Aukey Latitude EP-B40

The Aukey Latitude EP-B40 is the only sub-$50 pair we tested that sounded pretty good and fit comfortably while still being able to take some abuse. Silicone wings and tips keep the earbuds securely fitted. Its IPX4 rating isn’t as water-resistant as that of our other picks, but it means the Latitude won’t quit when faced with a little sweat. Magnets in the earbuds let you clip the Latitude around your neck when you aren’t using it, although the long cable can bounce annoyingly or catch as you turn your head. The battery life of eight-plus hours will get you through more than a week of hour-long workouts before you have to recharge. A two-year warranty protects against manufacturing defects.

7.JLab AudioFlex Sport

Ok, over-ear workout headphones don’t sound like the best idea. But JLab Audio’s Flex Sport have three levels of adjustable fit to stay securely on your skull. They have an unbelievable 20 hours of battery life. The cotton/polyester ear cups wick away sweat, and you can pop them and the optional headband padding into the washing machine. Be Aware Audio picks up ambient noise with the headphones’ microphone, so you can’t be taken by surprise by cyclists or taxis coming down the road. And if you enjoy well-designed stereo mixes, over-ear headphones are the best way to go.

8. JBL Endurance Sprint

The Good The JBL Endurance Sprint fits securely and comfortably and sounds very good for a modestly priced Bluetooth sports headphone. It’s also fully waterproof and has touch controls.

The Bad Touch controls can be a little finicky and there’s some presence boost in the treble.

The Bottom Line The JBL Endurance Sprint is a surprisingly good wireless sports headphone for $50, with only a few small downsides.

9.Plantronics BackBeat Fit 2100

Runners have different needs than gym folks, so we have an entire guide dedicated to running headphones. The Plantronics BackBeat Fit 2100 pair offers impressive comfort, ergonomics, and resistance to sweat, rain, and dust. The sound quality is better than that of just about any other unsealed headphones we’ve ever tested. This model takes all the best parts of its predecessors and adds customizable, easier-to-access controls, as well as better water resistance and a more secure fit. Despite being lightweight, these headphones feel sturdy and substantial. If anything does go wrong, Plantronics backs this pair with a one-year warranty in the US.

10.Sennheiser CX Sport

Sennheiser’s CX Sport showcases the brand’s top-notch sound quality in a durable, splashproof package. Once you get the proper earbud/ear fin combo for your ears, they’re very secure, comfortable, and even isolate sound nicely. For instance, I ran past a raucous barbecue with people partying and music blaring without hearing a thing thanks to these puppies. However, if your workout playlists feature a lot of booming bass, you might want to look elsewhere. And since they automatically connect to multiple devices, don’t forget to disconnect them from your laptop before you take them out on a run.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.wired.com,www.cnet.com,www.thewirecutter.com

Top 10 Pros And Cons Of Personal Trainer

Should we hire personal trainer or continue rely on your knowledge.

Pros
1. A personal trainer can look at your physical condition and write a workout plan that will help you meet your specific physical fitness goals.

If, for instance, you have been steadily exercising for years but you have seen very little muscle development, a personal trainer can help you tweak your workout to fit your fitness level and your body type, thereby ensuring that the strength of your biceps (or your triceps or your gluteus maximus or all the muscles in your whole body) are seen by everyone you know. A personal trainer can help you work out through injuries by ensuring a workout that gets your heart rate up but does not exacerbate the damage. A personal trainer can help you lose weight, develop muscle definition, or lower your BMI. Often, a personal trainer can help you do all of this and more.

2.Accountability

This is probably the primary reason people pursue a trainer. If someone makes me show up, then I have to show up! If I’m paying someone to train me, I definitely will be there! One of the biggest issues with making fitness a lifestyle versus a temporary roller coaster ride is accountability. We have created such strange aversions to working out and in some cases, have actually convinced ourselves we hate working out! I can’t wrap my head around it. Here’s the deal, our bodies were MEANT to move. Guess what else? The stories we tell ourselves over and over are what become our reality. Guess what else? No one else on this planet can tell your story for you. Shocking right? Sharing a favorite quote of mine from a well-known Crossfitter and current residency student, Julie Foucher.

“Someone told me before to listen to the story that you’re telling yourself…Because a lot of the times we make our reality by the stories that we’re telling, and you can tell any story in a positive way or in a negative way, and so it helps to stop and ask yourself, ‘OK, what is the story I’m telling myself: Is this really a reality, and how can I change this story to make it a better reality?’”

How powerful is that?! So YES, working with a trainer can help keep you accountable and create positive habits for yourself. There’s nothing negative about it.

3. A personal trainer will watch you exercise and will be able to make sure that you are using the correct form.

We all like to think that we are using correct form while in reality we just cannot watch ourselves exercise the way someone else can. Incorrect form can lead to, at best, a lack of results, and at worse, some very serious injuries.

4.Everyone Starts Somewhere

This definitely overlaps with number 3 above. If you are just starting out on your workout journey, it can be challenging to know not only what to do, but how to not injure yourself and overdo it. Personal trainers are qualified and educated to get you started in the best possible way. Any fitness is better than no fitness. If you need to start with an expert, go for it.

5.Higher Intensity Workouts

This is not always the case but in most cases, I’d argue that someone standing over you, pushing you further, adding extra reps and motivating you will lead to a better workout than if you were doing this on your own. Another great pro.

Cons

6.Trainers are salespeople first, personal trainers second

There’s a reason most first-time gym goers are ferried into an introductory training session. Training is big money for gyms. Not only are the training sessions themselves profitable, gyms use their trainers to push nutritional products on clients, like protein bars and powders, which are usually heavily marked up. And many commercial gyms have their own proprietary workout accessories that are mainly sold to trainees.

As much as I hate to suggest it, I’m starting to believe that this is all a giant conspiracy. Trainers play into the business model of a gym — get as many people paying a monthly fee, but not actually using the facilities — as possible. If they really showed you how much fun working out could be via compound and Olympic lifts, you would actually use the facilities.

7.Cost

Personal trainers are often expensive, usually starting at $1/minute. Three 45 minute sessions per week could mean spending $540 per month. If you can commit to working out on your own for the majority of the week, one session per week could be enough, but if you are going to pay a personal trainer, you might as well let them do their work, which means letting them take a lot of your time and a lot of your money. You could look at this point in a different way: when something costs money, that thing becomes more valuable. Then, perhaps the cost of a personal trainer will create more accountability.

8.Lack of Self-Sufficiency

This is a biggie for me. Working out with a personal is great for all of the reasons above but it can also create a dependency. If you only work out when you have a scheduled training session, that’s not a great thing. You should be able to, eventually, get in a workout on your own accord, regardless of where you are or who you are with. This is why I mentioned above that’s it’s good for those just getting started. When you show up for a training session, you should be ready to learn as well. What can you take away from that session that you can do on your own? Also, if something changes in your life that requires you to stop seeing a trainer, it shouldn’t be a reason to stop working out!

9. Are they certified?

Some gyms have created their trainer certifications, which may or may not comply with state and federal trainer certifications. Any trainer should be able to tell you details on their certification and prove that it is current. Finding the answers is simply a matter of a little research on your part, but you should do the research.

10.Lack of Variety

I do want to preface this by saying that not all trainers fall under this category. I am confident that there are plenty of amazing and well-rounded trainers out there. In my own personal experience, the trainers I have encountered and seen do not offer enough variety during the training sessions. In their defense, I think the people they are training are not coming often enough to really be able to take them outside their comfort zone. If you are going 1-2 times a week, they don’t have as much time and experience with you to increase your routine, weights etc.

Generally speaking, if you aren’t doing the things that really push you outside your comfort zone, then you are likely not making enough progress. If working out was easy as pie, you everyone would be doing it all the time! Challenge and struggle come along with being better. If you choose to work out with a trainer, don’t ever hesitate to tell them you are ready for the next step, harder workouts, heavier weights etc.

Looking for workout clothes check our fitness and yoga leggings page.
Sources:www.inkin.com,www.pinkfortitude.com

Supplements Vs Real Food

This question is very important, bellow will give you some variants, hope will enjoy this.

1.Protein powders

Protein powder comes in lots of different forms and flavours to suit what you need, there are of course pros and cons of taking these though:

Pros

Protein powders are a really quick source of protein and provide a quick digesting hit that you can take anywhere with you.

A big positive I find in taking these is that depending on the supplement company you use – they can actually be cheaper than eating whole foods.

Another slightly strange positive for me is that they come in sweet flavours which I find helps me when I am eating clean because you don’t get to eat the food they are modelled on. Protein powders also require next to no preparation which saves a lot of time.

Cons

The biggest downside to supplements is that they aren’t real food. By this I mean you don’t get all of the nutrients and other vitamins that you get from actual food.

When you eat, for example, beef, you get around 25g of protein per 100g serving which is roughly similar to that of most protein powders.

However, you also get plenty of vitamin B12, Zinc and Iron along with Creatine, all things you don’t get from protein powders. As another benefit, food is filling! It fills your stomach for longer which means you will feel you have more energy and will be able to perform better.

Which is better?

In my opinion, I will choose food over supplements for my protein intake every time, but that doesn’t mean I don’t use them.

I think they are very useful as long as you use them sensibly and don’t neglect whole foods as the main bulk of your protein intake.

In simple terms, food is better but supplements are helpful!

2.Vitamin And Mineral Supplements

Vitamins and minerals supplements can give you the vitamins and minerals needed by your body to support a variety of functions.

Pros:

These supplements can help you maintain optimal health, especially if your food consumption is low.
They can improve a wide range of bodily functions and help maintain your mental health.
They decrease your risk of vitamin deficiency.
They help you digest much better.
They allow a person to get a regular daily intake of essential vitamins, which is especially important for children.

Cons:

Excessive vitamins and minerals can have an adverse effect on a person’s overall health.
Fat-soluble vitamins, for instance, can be contained in your tissue, especially if you take more of them than you need.
Excess vitamin A can cause congenital disabilities and liver problems.
Too many minerals, such as calcium, selenium, magnesium, iron, and zinc, are dangerous for the health as they can led to toxicity. Excess iron, for instance, can cause digestive complications, while excess calcium might increase your risk of forming kidney stones.

3.Creatine

Creatine is an amazing supplement – easy to take, relatively cheap, brings on some amazing improvements to your body and your overall performance, but is the 5g you should have a day better from food or powder?

Pros

Taking Creatine is super simple. Usually, to get your 5g it can either be one small scoop of powder.

Or to make it even simpler most pre-workout supplements have your daily intake of Creatine already put into them.

For me though the biggest advantage of taking Creatine as a supplement is because of how much food you need to eat to get your 5g, here’s a rundown:

Pork = 5g per Kilo
Red meat = 4.5g per Kilo
Herring = 6.5g per Kilo
Salmon = 4.5g per Kilo
Tuna = 4g per Kilo
Cod = 3g per Kilo

So as you can see you need to eat a LOT of food to get that Creatine intake from food alone.

Cons

As with everything on this list a supplement doesn’t carry the nutrients of real food, but in this situation, the amount of food you would need to eat may mean it isn’t realistic!

I think though the biggest con for people is some of the negative impacts it can have.

The biggest thing to remember with Creatine is it makes you hold more water, which in turns means you put on weight (I tend to put on about 1.5 kilos in the space of two weeks when I start Creatine).

Another thing it’s known for is making you feel and appear bloated (this isn’t for everyone, however) but this should clear once you stop taking it.

On that subject, when you stop taking it – it usually states on the supplement to cycle Creatine but I don’t believe it’s necessary – you tend to lose all of the water weight very quickly and it can make your muscles look flat.

Which is better?

As with everything here, food is always going to contain more nutrients and other benefits than just taking a small scoop of powder every morning, in this case.

However, I will hold my hands up and say I would prefer to take the powder instead of eating a kilo of Herring every day!

My advice, choose a supplement which allows you to take in 3g Creatine per serving instead of the full 5g, then your daily protein intake should allow you to get the additional 2g you need. Best of both worlds really.

4. Calorie Supplements

Calorie supplements, also called weight gainers, are notable for their benefits of giving a person the ability to increase his lean muscle mass and increase the strength of his muscles as well. These are the supplements commonly used by most bodybuilders to help them build their great physiques. Although these products are proven to be effective, they are not without side effects.

Pros:

These supplements can help a person gain muscle mass quickly. They contain a high amount of carbs and proteins that are essential to gaining weight. These supplements contain low amounts of fat so you can rest assured that your weight gain is muscle instead of fat.
They also contain amino acids that help you acquire lean muscle mass. Calorie supplements contain arginine, which helps the body produce more nitric oxide, which improves the flow of blood to growing muscles.
These supplements can also give a person energy and stamina to last him through all his training and workouts.

Cons:

One common side effect of using these supplements is insomnia. These supplements contain caffeine to give you energy.
Too much caffeine, however, can keep you up all night.
These supplements are also shown to cause damage to the kidneys, especially after long-term use.

5.Omega 3/fish oil tablets vs Food

Omega 3 and 6 fatty acids are not produced naturally by the body so you must get them in another form, supplements are by far the easiest way to get these into your daily diet.

There isn’t a set guideline on how much you should consume on a daily basis but as a general guideline, the average person needs around 500mg per day.

Pros

Despite the fact that this supplement is commonly known with keeping the elderly mobile it also is fantastic for athletic performance, as it is one of the healthy fats it has great fat burning qualities to keep you leaner.

Along with other benefits like healthier hair, skin, brain, heart and joints – basically, it’s pretty good stuff!

Most supplements contain between 500mg – 1000mg a day so you get your whole allowance in one instant hit.

Cons

It isn’t fish (or seeds, or nuts, or really any other fatty foods).

You can actually get around 500mg of omega 3 and 6 fatty acids per 100g of oily fish like mackerel, not only do you get the fatty acids but plenty of protein as well.

Other foods you get plenty of omegas from are:

Pork = 5g per Kilo
Red meat = 4.5g per Kilo
Herring = 6.5g per Kilo
Salmon = 4.5g per Kilo
Tuna = 4g per Kilo
Cod = 3g per Kilo

All of these foods will help to build up to your daily intake but you will get plenty of other nutrients with these as well.

Which is better?

If you are eating plenty of oily fish and other foods listed above I would imagine you are getting your daily intake of Omega 3 and 6 so don’t need the supplement, but if you’re like me and don’t eat these foods every day then the supplement is a good idea.

The biggest thing to remember is that diets rich in omega 3 fatty acids have been shown to help to reduce inflammation and lower blood pressure, all of which will keep you healthier for longer, and isn’t that the aim with it all?

To Sum Up

The biggest thing to remember with dietary supplements is that they are just that, there to supplement your daily diet.

If your diet sucks, no amount of supplements is going to give you the results you want. Focus on real food as much as you can, then use supplements to fill in the gaps.

If you are looking for workout clothes check out out fitness and yoga leggings page.
Sources:www.musclefood.com,www.organic4greenlivings.com

Top 10 Best Fitness and Health Gift Ideas

What to give to someone the is working out, or have a healthy lifestyle.

Yoga Mat

Our partners over at Women’s Health and \backslash\fit created a fitness product that’s really incredible, and it will change your favorite yogi’s practice for good. This smart, nonslip yoga mat will talk the user through the practice, making yoga easy AF. Plus, it takes just one motion (a click!) to roll it up in an instant.

The smart technology works by pairing with Women’s Health Yoga on Amazon Alexa. Trust us: If you have a yogi in your life, this is the gift she’s secretly dying to receive.

2. THE TOUGH TRAINING GLOVES

Ladies who lift will appreciate these Wodies Workout Gloves. They offer wrist support plus full palm protection to prevent calluses during weightlifting and pull ups. Plus, they come in a variety of colors and sizes to suit nearly anyone.

3. Onnit Iron Man Kettlebell

The only thing cooler than doing kettlebell swings with a 40-pounder? Doing them with a 40-pound kettlebell that’s been cast to look like Iron Man. Onnit’s entire Marvel Hero Elite line of fitness equipment will make you feel superheroic, but no piece stands out more than this Iron Man kettlebell. Get it for the friend who heads to the gym daily trying to carve a superhero torso.

4. Gym Bag

Spoil your favorite fitness addict with a cute bag she’ll want to carry everywhere she goes. The metallic fabric and rainbow straps make a serious statement all the way from the front door to the locker room.

5. THE ‘HOW DID NOBODY THINK OF THIS?’ LEGGINGS

If every woman’s going-out dream is a dress with pockets, her fitness wish list includes the same for yoga pants. Enter: These lightweight Athleta leggings that, yep, have pockets.

6. CycleOps Magnus Smart Trainer

Don’t feel like paying $35 for a spin class? Pop off the back wheel of your bike and set yourself up on the indoor smart system from CycleOps.

7. Dulcii 2.2L Dumbbell Shape Water Bottle

This unique water bottle will inspire fitness freaks to work their biceps with each sip. The best part? The more you hydrate, the easier it is to curl the dumbbell.

8.NEW BEST BUDS

These sweat-proof, waterproof, wireless buds boast an in-ear heart-rate monitor and an app that measures VO2 max, possibly making these the most high-tech items she’ll ever stick in her ears. Oh, and the sound quality is really, really good, too.

9. 2XU Men’s MCS Run Compression Tights

Start your recovery before you even finish your workout. 2XU’s compression tights have anatomically targeted spots to up your blood flow so you feel better post-activity.

10. Fitbit Charge 3

Know someone worth a splurge? The Fitbit Charge 3 is a water-resistant, user-friendly fitness tracker, and it features continuous heart-rate tracking, GPS, a handy touchscreen, and swappable wristbands.

In addition to tracking health data and delivering smartphone notifications, the tracker can also help users unwind via personalized breathing exercises. Plus, we love the host of fitness-tracking programs and extended battery life this updated version comes with. Time for an upgrade!

iF YOU ARE LOOKING FOR WORKOUT CLOTHES CHECK OUR FITNESS AND YOGA LEGGINGS PAGE. Sources: http://www.bestproducts.com, http://www.menshealth.com

Top 10 Fitness Alternatives To Get in Shape

If you hate the gym but want to get in shape this article is for you.

1.Go For a Swim

If you don’t like the gym due to your distaste for humanity, you may not like swimming in a public pool much, either.

But if you don’t have access to a private pool and don’t mind the prospect of getting elbowed by teens doing water tricks, going for a half-hour swim a few days a week will burn 207 calories a pop, as well as tone and strengthen your muscles and give you the opportunity to

Water is twelve times denser than air, which means that propelling yourself through it provides consistent resistance, safely working your muscles to strengthen and tone them. Swimming has also been shown to increase bone strength in post-menopausal women, making this workout great for helping to prevent osteoporosis.

After your swim, do some yoga positions while you’re still in the pool. The water helps support your weight as you master positions that require good balance, such as Eagle, Tree, King Dancer and Warrior III poses.Shop Fitness ProductsSports & Fitness

2. Look Silly, Feel Great

If you’re not self-conscious about exercising, Kangoo Jump shoes will spice up your typical workout. The funny-looking shoes actually add gravitational force to your body — they double the resistance of your aerobics while wearing them. Originally designed as a way to relieve the stress on runners’ joints, they reduce joint stress while still making you work up a sweat.

3.Outdoor fitness

Ideal for anyone who hates to exercise alone, these outdoor bootcamps and fitness are group focussed, with emphasis on cardio and resistance exercises to target all of the major muscle groups. They strive to make the sessions fun and varied (and suitable for all abilities), and there are held at a range of locations around Leeds, including Kirkstall Abbey, Temple Newsam and Roundhay Park.

4.Hula Hoop

Hula hoops are cheap and fun, and hooping is an enjoyable workout for your whole body.

Better yet, just 30 minutes of hooping burns 216 calories.

And if you’re up for a challenge, you can learn all sorts of neat tricks to entertain party guests.

Start with the classic hula hoop move. Put the hoop around your waist, start it rotating with your hands, then let your hips do the work.

Move your hips from side to side as if you’re doing The Bump. Do this move as long as you can, starting the hoop up again as soon as you mess up.

Next, stand with your feet staggered, one slightly in front of the other. Start the hoop and keep it going by rocking back and forth on your feet, thrusting your pelvis out and back, out and back. Keep your abs engaged while you move. Again, do this move for as long as you can, and start the hoop right back up if you lose momentum.

5. Bounce To A New You

If you thought you outgrew trampolines, think again. Mini-trampolines — known as rebounders– are taking fitness by a storm. Trampolines provide an intensive workout that you can do at home or in the gym. They’re a fun way to get your cardio in without it feeling like a chore. Keeping steady while busting a move will tighten your abs and improve leg power and strength — without increasing pressure on your joints.

6.Aerial Yoga

This unique approach to traditional yoga uses low hanging fabrics to support the weight of the body through a variety of postures, relieving pressure on the joints and offering much deeper stretches to improve both strength and flexibility.

7.Perform Intervals

If you enjoy jogging, you can get a much more effective workout by doing intervals.

Instead of going for a half-hour jog, which burns 238 calories, interval training will bump up your calorie burn to 356 calories in just 32 minutes.

Warm up with a moderately fast walk for five minutes, and then start your intervals.

The first interval is a one-minute all-out run that should make you feel like you’re going to die, followed by a two-minute slow jog that feels like heaven and gives you a chance to catch your breath. Repeat the interval seven times, and then walk to cool down for three minutes.

8. Dance Yourself Thin

Whether you’re the first one on the dance floor or an uncoordinated wallflower, salsa dancing has something to offer. The seductive dance is cardio-heavy, and an hour of dancing will torch around 600 calories. The more you practice, the more confident you’ll get. And if you’ve been looking for something to do with your partner, it’s a great workout for couples — or, if you’re single, to find a new partner.

9. British Military Fitness

It may sound intimidating but these military fitness classes are designed to cater for all abilities. Held at various parks around Leeds, the sessions incorporate cardio, strength and teamwork activities, and are run by serving or former members of the armed forces who will help to keep you motivated and on track.

10.Run Stairs

For some, running up and down stairs is nothing short of torture.

For others, the delicious burn in the glutes and legs is a sure sign that a slimmer body and toned muscles are right around the corner.

If you enjoy the challenge of running stairs, you can burn a whopping 422 calories in a half hour, as well as tone the heck out of your butt.

You can run stairs anywhere: The local stadium, the park, your office building and the steps that lead to the courthouse are all fair game.

Proper technique is extremely important when you’re running up and down stairs in order to protect your knees and joints from pain and injury.

Push off from your toes rather than your heels, and keep your movements controlled to avoid falling. Pump your arms to help propel you and maintain good balance.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources: http://www.workoutplan.com, http://www.huffingtonpost.com, http://www.yorkshireeveningpost.co.uk