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When you’re pumping the iron to build strength and increase endurance, it’s important to remember that exercising alone won’t let you reap maximum gains. Because if you want to make the most out of your strength training workouts, eating the right foods is the key – and avoiding the bad ones is equally crucial.

According to both fitness and nutrition experts, maximizing your protein intake is essential for those who are seeking optimal results in strength training. You can do that by eating a meal or snack that contains high-quality protein after every strength workout, as it helps your body reinvigorate the muscles that have been affected during the exercise session.

Instead of relying on the supplements that your personal trainer pitched to you, try your best to get most of your protein from meals or snacks. At least that way, your body will only be taking in healthy protein and other high-quality nutrients from safe, natural sources.

But which nutrient-dense foods in particular are the best when it comes to training for strength? Let’s find out so that you know what to do after your next visit to the 24 hour fitness gym:

Lean Organic Beef

Lean organic beef is not only an excellent source of protein, but it is also an ideal source of omega-3 fatty acids and conjugated linoleic acid (CLA). CLA, for the uninitiated, is a healthy fat clinically proven to help with fat loss as well as strength and muscle mass building. Consume at least 8oz of lean ground organic beef after a workout session for best results. You can also pair it with brown rice or fresh veggies for a complete, healthy meal.

Eggs

Ah, eggs. They are irresistibly delicious, surprisingly affordable, and incredibly rich in important amino acids and protein. Those are the reasons why many people consider eggs as the perfect source of protein. Whether you eat an egg for breakfast, lunch, or dinner – your body will be able to take in the positive benefits that this wonder food brings. In any regular meal, the amount of eggs you need to consume are three extra-large ones.

Brown Rice

Unlike white rice that has had its most nutritious parts removed, brown rice is a whole grain that contains it all – from the carb-rich endosperm to the fibrous bran. The quality fibre content of brown rice will provide your body enough energy to last for the rest of the day, which happens because fibre helps slow down the process of digestion and maintain steady levels of insulin. Consume one cup of cooked brown rice for lunch or dinner for optimal strength gains.

Broccoli

This member of the cabbage family is one of the best side foods for people trying to make the most out of their strength workouts. That is because broccoli contains a naturally occurring chemical that weakens the strength of oestrogens in your body, which in turn helps promote muscle strength and growth, and reduce water retention and fat gain. Apart from that, broccoli also contains a compound that improves joint and muscle recovery. Consume one cup of chopped broccoli as a side with any meal.

Chicken Breast

Strength Training Food

Chicken breast is an excellent source of protein that also happens to be very lean, which means that it is perfect for managing your calorie intake. A single 3-ounce serving of chicken breast contains 20 grams of protein and only 94 calories, so it’s absolutely a great food when you’re building strength. The only issue with this wonder food is that it’s a hassle to prepare, but the Internet is filled to the brim with chicken breast recipes that you can easily try out. Whether for lunch or dinner, a balanced chicken breast meal is enough for your body.

When it comes to improving your overall fitness, nothing else in this world can do it better than regular exercise. Whether you are a child, a teenager, an adult, or a senior citizen, exercising regularly offers a slew of tremendous health benefits that are great for both the mind and body.

But the thing about fitness is that it’s a broad topic that contains a plethora of exercises, workouts, or training methods, and there’s always a specific type of exercise or workout that suits a particular individual’s body type or health condition.

For people of all shapes and sizes who want to improve their cardiovascular fitness and physical well-being in an intense yet rewarding way, there’s a hugely popular fitness regimen called CrossFit that excels in that regard.

If you don’t know that much about CrossFit other than its name, here’s a brief introduction for you.

So… what is CrossFit?

Developed over several decades by Greg Glassman, CrossFit is a training program that, if done the right way, can effectively improve the strength and conditioning of an individual.

If you’re wondering why I mentioned that correctness is the key when it comes to CrossFit, it’s because every workout in this fitness regimen is based on several functional movements that should be done quickly and at high intensity for the best results. Basically, if you don’t follow the rules of CrossFit workouts, then you won’t be reaping its remarkable benefits anytime soon.

One of the best things about the CrossFit program is that it’s designed for universal scalability, making it applicable for individuals of any size and shape. This means that a CrossFit trainer will prescribe a particular workout for an individual that is scalable depending on their skill level, not on their size, age, or gender.

Another great thing about CrossFit is that the program focuses on building the body as a whole and doesn’t limit itself in specialising in one specific area, which means that it is capable of making you stronger, tougher, fitter, and more toned all in one through its various high intensity exercises.

Also, CrossFit borrows elements from other fitness programs, which kind of makes it a mash-up of other workouts that are proven to be effective. And the functional movements that CrossFit workouts are based on reflect the finest aspects of rowing, running, weightlifting, and gymnastics, among others.

What does a CrossFit class look like?

As for the typical structure of a CrossFit class, it usually includes the following: an introduction class, an On Ramps/Elements course, and regular classes.

Introduction classes are for those who are going to try CrossFit for the very first time. It usually includes a quick overview and a basic body weight movement workout. After that, they will talk to you about joining for good so you can finally proceed to the On Ramp/Elements course. Some CrossFit gyms offer free-of-charge introduction classes.

An On Ramps/Elements course is the prerequisite class before you can finally move on to the regular classes. This course is mostly about the fundamentals of CrossFit because you’ll be learning about everything from the program’s nine foundational movements to proper form. All of the stuff you will be learning in an On Ramps/Elements course is essential to help you perform each workout correctly, and even the most experienced fitness enthusiasts will learn a thing or two in here.

Regular classes last anywhere from 45 minutes to 1 hour. Every student starts at the same time, with instructors always roaming around to keep track and help out the students. The atmosphere in regular classes is generally supportive and encouraging, as both the students and instructors are always willing to help out each other.

Where can I do CrossFit workouts?

CrossFit workouts can be done in a CrossFit gym, in a commercial gym, or at home. But for optimal results, it’s highly recommended to do the workouts in a commercial gym or a CrossFit gym, because in both locations you will be having the following: instructors to check your form, fellow students to motivate you, and equipment to execute the workouts.

If you’re worried about your availability to work out during regular hours, you don’t have to worry about a thing because there are some 24 hour fitness gyms here in Australia that offer CrossFit classes at different time slots. This type of gym is also great for those who simply just want to work out, because their 24-hour availability means that you can visit at any hour you’re available – and that they have personal trainers available at any time to help you out with anything from bodybuilding exercises to strength training workouts to weight training techniques.

The importance of health and fitness in our lives should never be understated. That is why we should always try to do our best to live a fit and healthy life by eating nutritious foods, exercising regularly, avoiding junk foods, and so on.

However, the problem is that most people, despite wanting to start exercising for their health and fitness, are not sure how to begin since they don’t know which workouts are the best for them. So for the sake of people like them, we have compiled a list of four general fitness exercises that are really effective – and are applicable for individuals of any fitness level or age. Let’s check them out:

1. Walking

Walking is an amazing type of fitness activity because apart from being really good for your cardiovascular health, you can basically do it anytime, anywhere, with only a pair of shoes. But what exactly can walking do for your body? Well, it can lower your risk of heart disease or diabetes, improve your mood, strengthen your bones, boost your cholesterol levels, and help you maintain your blood pressure to normal levels. It is essentially one of the most simple, yet powerful exercises out there.

2. Running

Running is the slightly more hardcore cousin of walking that is linked to a plethora of amazing bodily benefits. Again, a pair of shoes is all you’ll need for running, which makes it very much easy to do. So what are the health benefits of running? For starters, it burns mega-calories, meaning that it can help with your weight control efforts. Then, it can help relieve stress, strengthen your lungs, improve your overall mental health, increase your confidence levels, and improve your bone density. Running might be exhausting, but it sure is worth it.

3. Swimming

Swimming is arguably one of the best exercises that anyone can do, as it can work out your whole body and help keep your heart healthy at the same time. The buoyancy of water means that you will be working out harder – and burning more calories – inside a pool. And since swimming is a less weight-bearing activity that is easy on the joints, individuals who are suffering from arthritis can do it easily and without that much pain. Other than its ability to burn higher amounts of calories, swimming can also tone up your body and improve your mental state.

4. Weight Training

Weight training is a great way to keep your muscles strong or bulk them up. The benefits of keeping your muscles strong is extremely important because this type of exercise has been proven to help build new bones, support healthy bones, and help preserve brain function when we age. And most importantly, muscles help burn calories, making it ideal for those who want to maintain their weight.

Are you trying to lose weight through exercise? Before you get started, it’s important to remember that weight loss isn’t for everyone. There are just some cases where losing weight isn’t the healthiest option for an individual, especially for those who had episodes of eating disorders in the past. But if you think you’re in the clear, then by all means you should go for it. After all, health is always wealth, and losing weight is generally a healthy thing to do.

There are plenty of workouts that are particularly designed for weight loss, so it can sometimes be a headache to try and figure out which ones are best suited for your age and fitness level. For that reason, we made a list of the top four weight loss workouts that deliver quality results. By the end of this list, you’ll be more than ready to burn off that unnecessary fat away from your body. Let’s get started

1.   Crossfit

CrossFit is extremely popular throughout the entire world for one good reason: it’s insanely effective. This training program consists of varied short and highly intense workouts (based on functional movements) that are meant to improve overall strength and conditioning. In CrossFit, you may be doing anything from front squats to kettlebell swings, depending on what specific routines or exercises the trainer prescribed for the day. The variation and intensity of the workouts in CrossFit are super effective for losing weight.

2. Jump Rope

Jumping rope is a full-body workout that can burn a whopping 318 calories every 30 minutes and have your heart racing. The key to jumping rope is to fire up your glutes and quads for a better takeoff – and engage your core for a smoother landing after every jump. For a calorie-busting workout that can be performed with a cheap and handy tool, jumping rope is definitely a blessing for every weight loss enthusiast.

3. Interval Training

Interval training is a type of workout that has been utilized by regular individuals, fitness enthusiasts, and athletes for many years to build fitness, including losing weight. It essentially combines short, intense bursts of speed with slow, gentle recovery phases in a single exercise session. In other words: you’ll go hard, take an active rest, and go hard again – enough to burn tons of calories, even at its signature short workout intervals. There are various styles of interval training that are great for weight loss, including high-intensity interval training (HIIT), indoor cycling, and hill repeats, among others.

4. Weight Training

 

Weight training is one of the most effective methods to burn fat and build muscle. In fact, some fitness experts consider weight training as the best weight loss workout out there. Weight training can help you build lean muscle and increase your metabolism, which aids in the weight loss aspect. Once your muscles have been built and strengthened using a dumbbell, barbell, kettlebell, or any other weight training equipment – your muscle mass will burn at least 30 calories for every pound. Now, can you see why weight training, as a type of workout for weight loss, is highly regarded among fitness experts?