June 2022 - Meridian Fitness

June 20, 2022
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Most of you are still looking to shape your body. A body structuring is not to lose or gain weight; it’s to adjust your body for some looks. That’s what a metabolic workout does. Are you confused about choosing the best workout? Go for the metabolic workout, which is a bunch of workouts.

The workouts included in a metabolic workout:

  • Cardio
  • Stretching
  • Strength Training

What will you receive by having this workout?

  • Flexibility
  • Mobility
  • Endurance
  • Agility
  • Strength and Power
  • Explosiveness
  • Breathing

Let’s first see what this metabolic workout is?

What is a Metabolic Workout?

What-is-a-Metabolic-Workout

Are you up to improving the endurance and efficiency of your body? Metabolic strength training will help you in it. Before that, let’s clear the concept of metabolism. It’s a process in which the human body will consume all the diet and food to get energy,

Have you ever experienced circuit training? Metabolic strength training is like circuit training for a person to improve his stamina. Similarly, metabolic exercises are to burn energy for body strength.

What are the Levels of Metabolic Workout?

What-are-the-Levels-of-Metabolic-Workout

As all of you know that every workout is not for everyone. Moreover, a perfect workout has some specified levels. You might be a beginner or an expert in this workout. Are you stuck in misconceptions that beginners can’t do it?

Break all these misconceptions and try a metabolic workout even if you don’t know about it. Here are all the levels of metabolic workout and their routine which you need to follow:

1- Beginner in Workout:

Are you puzzled about how to start a metabolic workout? Don’t worry if you are a beginner, then the time limit of your workout is less. For example: If you start with cardio, only 10 minutes are enough first. You have to take a break and then continue it.

2- Advanced Training:

Can you compare an expert and a beginner in exercise? It’s not right because if you have already experienced an exercise, you have all the knowledge about it. A metabolic strength training requires double effort from an expert. In advanced training, the workout timing and repetitions are higher.

Who Will Decide Which Level is Best for You?

Who-Will-Decide-Which-Level-is-Best-for-You

Yes, your fitness trainer has the right to guide you in a workout session. Your trainer will decide what should be the next move in an exercise. Before doing strength training, take tips from your trainer.

When you arrive at a gym, the trainer will take a test on your workout knowledge. After that, he will suggest a session for beginner or advanced levels in the gym.

Aftereffects of Doing a Metabolic Workout:

Can you say highlight any workout which has no aftereffects? It’s impossible because when your body faces training, you must notice some changes in it. Therefore, every gym workout has some benefits. Let’s see what the benefits of this metabolic workout are:

1- Stabilize the Breathing

Most people think that cardio exercises include running, so it disturbs breathing. If you practice cardio, then improvement in breathing is obvious. It’s because metabolic training will require cardio to strength training.

It’s not right as running is necessary for the blood circulation in your body. Running or walking in a cardio session will help your heart pump. No extra session for cardio as metabolic workout already has cardio exercises to lose weight.

2- Burn Calories

It’s not possible that you have done a workout and still have fat problems. Are you a calorie counter person? If yes, then why are you away from a metabolic session? It’s not only a workout; it’s a motivation to shape your body.

A high-intensity workout is always beneficial for weight loss. A metabolic session does the same with you. This workout is famous for afterburn. Your body will use oxygen to burn calories. All this happens due to taking the gym’s metabolic session.

3- Attains Energy

Can a workout provide energy? Why not? Because workouts are the training through which people attain energy. A high-intensity training, like a metabolic workout, is an example of energy and muscular strength.

If a person performs a workout, he will automatically feel a sense of energy in him. His body will get the stamina to perform different activities. For example: If you are weak and can’t hold any heavy object, this resistance training will help you gain strength for lifting heavy objects.

How To Do a Metabolic Resistance Training?

How-To-Do-a-Metabolic-Resistance-Training

1- Burpees

Burpees

Have you ever done a jump just after standing up from the floor? Yes, it seems odd, but this is what we call burpee. Are you curious about why you are doing it? The answer is simple; it’s for weight loss. Keeping the body straight, you must lay down and immediately stand up.

2- Squat Jump

Squat-Jump

A squat jump is not a big deal if you know squat exercise. It’s the combo of jump and squat. It would help if you took the position of the squat and immediately had to jump after it. Make a pose that you are sitting on a chair. Gradually, move your back and body down and do a high jump after returning to the original position.

3- Levitating Lunges

Making a lunge is difficult, but what if you add weight? Yes, it’s a levitating lunge in which you have to hold a weight in your hands while making a lunge. Are you thinking about how it can hold a weight while on your knees?

You must straighten your arms and fold them towards your chest while on your knees. You can also say it is a stretching activity.

4- Dumbbell Step-ups

Have you ever walked stairs while holding a weight? It’s what a dumbbell step-up workout demands from you. You must push your body up on a platform by keeping one foot on it and the other on the floor. It’s the workout of your heel, but you have to hold a dumbbell in your hand as well.

5- Plank Jacks

Are you familiar with a plank? If yes, then add a little movement to it. Keep your body in a plank position and push it up and down with the opening and closing of your feet. The important thing is that you have to keep your arms straight while doing a plank jack.

6- Kettlebell Swings

Do you know about a kettlebell? Not a problem; a kettlebell is a weight bodybuilders hold for their muscle building. Here you have to swing the kettlebell between your legs. Yes, you have to open the legs and swing the kettlebell passing from them towards the back.

7- Bear Walkout

Have you seen a bear walking in a forest or through any medium? Bears walk slowly towards their target and have to crawl on their hands. Your knees and hands are on the floor, and you must move forward with their help. It’s what you have to do in a bear walk workout.

8- Bulgarian Split Squat

It’s a combo of dumbbell step-up and lunges. The difference is you have to perform the lunge with the help of a table or stool. Yes, you are guessing it right. You have to hold a dumbbell or kettlebell in your hand and make a lunge on a table. Step up and then down from the table while holding a kettlebell is the Bulgarian split squat.

9- Close Grip Pushups

Are you dreaming of having good arm muscles? Try the close-grip pushups. I don’t know how to do these pushups. There is no need to panic; you have to do pushups with a few distances. For example, you must make a huge distance between your arms and face in pushups. The close-grip pushups don’t need a huge distance.

10- Side Plank and Leg Lift

Have you seen an A alphabet? You have to pose like this alphabet but on the floor. Put your legs straight and keep one arm in an L shape on the floor. Keep the other arm on your waist and lift one leg. It’s like you are kicking someone while lying on the floor. How amazing is it to lift a leg while lying on a floor?

Is It Safe to Perform a Metabolic Workout?

Are you thinking performing a workout is not less than a risk? It’s not right because the workout is for your fitness. Yes, some workouts may be risky due to their equipment, but it doesn’t mean all workouts are risky.

Moreover, the metabolic workout consists of a bunch of exercises from which you have to choose for your weekly workout. Your gym trainer will set all the workout sheets for you. Furthermore, he will choose a set of best exercises you must perform daily.

Whether it’s a metabolic workout or any other, safety is necessary. Follow the below tips while doing a workout to avoid all types of risks. In case of any injury, you may call the gym trainer.

Tips for Avoiding Risks in a Metabolic Workout:

  • Use the gym equipment carefully
  • Consult your gym trainer before any exercise
  • Practice every moment for a perfect session

If you follow all these tips before doing any workout, you must save yourself from any injury. It’s because safety is better than losing. Try to ask all about your gym exercises from your trainer. The reason is that he has expertise in the fitness field. Therefore, he will be a perfect guide for you.

Is a Metabolic Session Suitable for Women?

Have you seen any field in which there is no woman? Why can’t a woman perform a workout? Women can do it, whether it’s a weightlifting task or metabolic resistance training. It’s impossible in the current situation because women compete equally with men at every stage.

Are you confused about whether a woman does combo exercises? Women are everywhere, whether it’s a marathon or other fitness competition. You can even see women in multiple international competitions like the Olympics. Hence, metabolic training is always suitable for all men and women.

Metabolic Workout vs. HIIT:

Some people consider metabolic workouts and HIIT the same. To clear this concept, here is the main difference between High-intensity interval training and metabolic training: What do you think is true or a misconception?

Recovery Time:

If you have tried both of the workouts, you will see the recovery time of metabolic workouts is limited. On the other hand, the HIIT will allow you time to recover your breathing. It’s because a HIIT is to raise the heartbeat of a person.

Metabolic training will do the same but for a limited time. If training is difficult, the time for a heartbeat to reach its normal stage is high. The other condition of the metabolic session is opposite it.

Hence, it’s clear that both HIIT and metabolic sessions are different. The exercises in the HIIT will make it difficult, and you need time to get a normal heartbeat.

Wrap Up:

A metabolic session will help you get a fit body if you are away from fitness. Metabolic training is not only for fitness; it will help you get confidence in front of others. You need to discover the level of training you need in the gym. A personal trainer will guide you about the different combos of metabolic exercises according to your condition.


June 20, 2022
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You have so many choices of leg workouts at the gym if you want to train the lower body. There is no doubt in it that so many exercisers feel overwhelmed. Unfortunately, they skip leg workouts entirely. It might be one of your favorite excuses, right?

When it comes to leg training, variation is a crucial element. The quads, hamstrings, and glutes are made up of multiple muscles. They are responsible for multiple lower body functions. Hence, having multiple leg exercises in your workout schedule is necessary.

Why Leg Training Is Very Crucial?

Why-Leg-Training-Is-Very-Crucial

The most important thing is leg exercises targets some of your body’s biggest muscles. Furthermore, it is one of the significant components of fitness 2022. Most significant muscle which this training target is the glutes. It is a foundation on which your fitness is built. Overall, training your legs means:

  • Burning more calories.
  • Elevation of T-levels.
  • Big lifts boost.
  • Mobility improves.
  • Building of strength, power, and mass.

They might be the apparent outcomes for you. But leg workouts at the gym are also critical for brain and nervous system health. The wheels send necessary signals to the brain that help produce neural cells, especially during weight-bearing exercise. This is according to the research published in Frontiers.

Why Can’t You Skip Leg Day?

Why-Can’t-You-Skip-Leg-Day

Skipping leg day more than twice can make you unbalanced and more prone to injury. Is it not convincing? It’s ok; let’s find more convincing reasons. How many of you know what a leg workout looks like? Doing leg exercises is like the following:

  • Bulgarian split squat.
  • Pistol squat.
  • Single leg curl.

It is not just good; it benefits you in the form of powerful legs. Moreover, a great way of engaging your core muscles and developing better balance. Working on one side of the body can also stimulate the same muscles on the other side of the body. If you are injured, these moves are great for rehabilitation.

Whether you admit it or not, leg day is not going anywhere. So, you should take advantage of it entirely. If your goal is building muscle size, exercise variation is as effective as the intensity of the workout. It is true according to the study published in the Journal of strength and conditioning.

What Should Be the Movement Patterns in Leg Workout?

The workout for the legs should be a simple one. The majority of your program should be based on lower body movements. The example of lower body movements are:

  • Squats
  • Hip hinges
  • Lunges

These exercises focus on the major muscle groups of the legs like:

  • Glutes
  • Quads
  • Hamstrings
  • Calves

First, you need to master the basic movements; then, there are plenty of movements to keep yourself challenged.

Sets And Reps Necessary for A Leg Workout:

If you are a beginner, follow the theme of keeping things simple. 3-to 5 exercises per leg workout are enough. After selecting workouts, complete 3 sets of 8-12 reps of each exercise. It ensures that you are working your muscles for fatigue, not failure.

Why Can’t You Choose More Than 5 Leg Exercises?

Why-Can’t-You-Choose-More-Than-5-Leg-Exercises

With more little exercises, you would be able to focus on integral movements while performing at your peak. A long workout can be unproductive.

What Should Be the Duration of Leg Workout Per Week?

If a goal is to maximize muscle growth, there is no difference between training major muscle groups one time per week versus three times per week. The only thing which makes a difference in muscle growth is resistance training volume. It means how many sets and reps you are completing. Higher volume sessions produce better results than working on the same muscle group multiple times per week.

What Is the Process of Warm Up and Cool Down Properly?

A proper warmup and cool-down are the important elements of the perfect workout.

Start with 5 minutes of cardio for warmup to increase the heart rate and blood flow. If there is more time, hop on the foam roller for 5 minutes of soft tissue release. To cool down, use a nice stretch.

Most Famous Leg Exercises:

There are very famous leg workouts, but we will discuss some most common leg exercise names here.

1- Squat: 

It is the most well-known exercise for building strong legs and butt. The main muscles to which squat targets are:

  • Quads
  • Glutes
  • Core
How To Perform Squat?

How-To-Perform-Squat

Stand with feet by keeping hips and shoulders apart. Drive your hips so that you have an intention of sitting down. Allow your knees to bend until you reach the required depth. The vertical position of the shins is essential at the bottom of the squat to keep the knees from passing toes.

The depth varies from person to person depending on the following factors:

  • Anatomy
  • Mobility
  • Lower body strength
  • When knees begin to shift forward, that is your end range.

2-  Step-Up:

This is, without any doubt, the most functional exercise. We all walk upstairs at various times during the day. It’s a unilateral exercise; a strong leg is ideal for it can’t compensate for a weaker leg. Each leg takes its turn, absorbing the full brunt of the motion. It mainly targets the quadriceps and glutes.

The step-up workout comes in variations and can be adjusted for beginners and athletes. For resistance, you can hold barbells, dumbbells, and kettlebells.

How To Perform Step Up?

Stand at the top of the platform. Hold a dumbbell in front of the knee to hip high step. Step forward with one leg onto the platform and drive through the thigh to force your body upward. Step back by keeping one leg on the floor and the other on the platform.

3- Walking Lunge:

There are various variations of lunges. Various directions are suitable for walking lunges like the front, side, backward, or any point in between. The following aspects of walking lunges make our list:

  • They are slightly more functional since you continually move forward instead of standing still.
  • They provide an excellent finisher to any leg workout.
  • The walking lunge mainly targets quads, hams, and glutes.

This exercise is a dynamic movement that requires coordination and muscle recruitment to perform perfectly. It is a unilateral activity, regardless of the fact in which way it is performed. It emphasizes the front rather than the back leg. You get a good amount of contraction from the above and below the knee joint.

How To Perform Walking Lunge?

How-To-Perform-Walking-Lunge

By holding dumbbells in each hand, step forward. To lower the torso towards the floor, bend both knees. But make sure that your front knee doesn’t pass your toes. Stop rear knee just short of touching the floor. Move forward with the heel of your front foot while bringing your rear leg forward until you return to the standing position. Step opposite leg into a lunge and repeat the same process.

4- Romanian Deadlift:

You can use quadriceps, a four-headed beast of muscle groups, until and unless you develop hamstrings with enough strength of equal measure to balance out quads. Otherwise, your knees will forever be prone to injury. The Romanian deadlift works the hamstrings from the hips. It is a necessary addition to hams which otherwise can be dominated by the leg curl. This works on all muscles of knee joints. It mainly targets hamstrings.

How To Perform Romanian Deadlift?

How-To-Perform-Romanian-Deadlift

Stand upright and hold the barbell in front of the upper thighs with an overhand grip. Lean forward from the hips to push them rearward until the torso is roughly parallel to the floor. Place feet shoulder-width apart and bend knees slightly. Keep chest, arms straight, and core tight to maintain the neural arch in your back.

At the bottom, keep your back flat and your head neutral. The bar should be very close to the legs. Stretch your hamstrings and glutes to reverse the motion. Brings the bar back to the start position. The movement should come from the hips by pushing your hips forward. But not extended from the lower back.

5- Stability Ball Bridge:

This exercise challenges your hamstrings and glutes. Moreover, balances the body in a whole new way.

How To Perform Stability Ball Bridge?

How-To-Perform-Stability-Ball-Bridge

Start by lying on the floor and keeping your arms by your sides. Bent legs at 90 degrees and feet on a stability ball. To lift hips off the ground a few inches and push down into soles, upper back, and soles.

6- Lateral Lunge with Balance:

Most of the workouts focus on forwarding and backward movements. But the lateral lunges have importance for all-rounded movement.

How To Perform Lunge with Balance?

How-To-Perform-Lunge-with-Balance

Stand by keeping hips apart and hands at sides. Take a big step to the right and push your hips back. Bend right knee and lower until a knee is bent to 90 degrees. Push back to an upright position, lift the knee and pull it into the chest with your arms.

7- Isometric Calf Raise:

This workout hits your carves without any need for machinery.

How To Perform Isometric Calf Raise?

isometric calf raise

Stand with feet shoulder apart while holding a pair of dumbbells. Keep the rest of the body still and lift onto the tip of your toes. The duration of one lift is up to 30 seconds.

8- Goblet Squat:

Traditional squats provide you with lower body muscle building while touching shoulders and arms simultaneously. The Goblet squat is an excellent alternative for those who lack shoulder mobility to maintain proper back squat form. Positioning the load in front of the body challenge core and quadriceps more.

How To Perform Goblet Squat?

How To Perform Goblet Squat

Stand by keeping your legs more expansive than the shoulders. Hold a dumbbell with both hands in line with the thighs. Stick your backside out and bend your knees. Lower yourself into a squat position until the dumbbell touches the floor. Get back into the initial position and repeat the same.

9- Barbell Side Lunge:

Lateral Lunges have an impact on your hip adductors and abductors. If you are feeling difficulty keeping an upright torso, try to place a wedge under the heel of the bent leg. It will reduce the amount of the desired hip flexion. Due to this, it facilitates a more upright position. Through this exercise, you will become a more flexible sportsman.

How To Perform Barbell Side Lunge?

barbell-side-lunge

Stand with legs under the hips and hold a barbel on the back. Stretch your leg outside and lower down the body as you bend your knee. But keep your legs straight during this time. Bring yourself back to the initial position and repeat the same thing on the other side.

10- Hip Thrust:

This exercise is valuable for building strength and increasing glutes size.

How to perform hip thrust?

Find an elevated surface like a bench and sofa, then sit on it. The bench should be positioned below your shoulder blade. Place a dumbbell, barbell, or plate under your hips. You need to support the weight via hands throughout the movement. Place your back down on the bench with knees bent and feet flat on the ground. During this position, keep shoulder-width apart. Your legs should form a 900 angle.

While keeping feet stationary, lower down. Your chin should be tucked and brought your butt down towards the ground. Stop once your torso forms an angle of 45o with the ground. Push up through the heels until thighs are parallel to the floor again. Squeeze glutes at the top and return to the starting position.

11- Single-Leg Deadlift:

This exercise whips your hamstrings and works on your balance.

How to perform single leg deadlift:

Keep your back straight and gaze forward while holding a dumbbell throughout the movement. Put your weight on the left leg and start hinging at your waist. While keeping left knee soft. Continue to hinge forward and lift the right leg up and back until the body forms a straight line from head to toe. Make sure that the hips are square to the ground. Pause and then return back to the initial position. Complete the required number of reps on each leg.

12- Lying Leg Curls:

Lie face down on the leg exercise machine and place it under the foot pad. It would be a few inches below the calves. Grab machine handle while keeping torso flat and stretch legs at their full potential. Keep upper legs on the pad and curl your legs as far as you can while exhaling. Stay in that position for a second. Return back to the initial position when you inhale.

13- Hip Circles:

This movement will make your glutes burn. Furthermore, helps in maintaining much-needed mobility in the hip area.

How to perform hip circles?

Support yourself by putting weight on the elbows and knees. Keep shoulders over the elbows and hips over the knees in circles for 30 seconds. After that, switch to the other leg and repeat the same process.

14- Broad Jump:

Doing broad jumps consistently increase the distance you jump over time. Moreover, strengthen glutes and quads as well as the ability to perform burst-like movements.

How to perform broad jumps:

Keep your knees hip-length apart, and bend at the glutes and hips. Launch body forward in a controlled jump movement. Jump on your feet as you feel comfortable from the initial starting point. Maintain a soft foot landing like a ninja. Don’t try to make a noise. It will keep knees safe and jump fluid.

15- Duck Walks:

It is genuinely a fun exercise to burn out your quads and glutes.

How To Perform Duck Walks:

Stand by keeping feet and shoulder-width apart and cross hands in front of the chest. Slowly sit by keeping hips back and down into a half square position. Keeping hips stable, lower right knee down to the ground followed by left. After that, return to a half square position. This will be the first rep and complete the required reps in the same manner.

Most Famous Machines for Leg Workouts:

Here we will discuss a few exercise machines that will be extremely helpful in effective leg workouts.

Hack Squat/ Leg Press:

According to various research pieces of evidence, leg press significantly impacts the inner quads of the lower quadriceps. It is one of the most popular leg machines at the gym. While squat hack targets outer sweep that is important for total leg development.

Leg Extension Machines:

Leg extension exercises are ideal for isolating the front and side of the thighs. This is one of those leg workout machines that target the quadriceps muscles of the legs. This exercise involves bending the leg at the knee and extending the legs, lowering them back to the original position.

While doing this exercise, it is essential to adjust the seat; it brings your knees precisely in line with the axis of the machine. Pause at the top of the movement and squeeze quads to add intensity.

Inner And Outer Thigh Machines:

This thigh workout machine is used for shaping, toning, and strengthening the leg and muscles. It is essential to strengthen inner and outer thigh muscles. They are critical to stabilizing your knees and pelvis when you walk.

Seated Leg Curl:

The leg curls help make knees, quadriceps, hamstrings, and glutes firm. This machine for leg workouts strengthens and tones the hamstrings besides defining the back and front of the leg. Another benefit is that they can be very effective for protecting your joints and knees from stress and injury.


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Do you think workout supplements are enough for making muscles? No, you can’t build muscles without any exercise. The question arises, are you taking a desiring exercise? People use protein shakes and many other supplements to grow their muscles.

If you dream of being a bodybuilder, then go for a chest and triceps workout. The strength of the chest will help you to look more muscular. It can be some weight lifting or any cardio exercise. After that, the question arises, can you do chest and triceps workout together?

Why Triceps and Chest Workouts Are Together?

Why-Triceps-and-Chest-Workouts-Are-Together

Have you ever listened to the combo of best exercises? If yes, you will probably know why you should get training chest and triceps workout together? There are repetitions of activities that we are declaring as reps.

Heavyweight exercise is to activate your body muscles. Bodybuilders have been following this combo technique for many years. Similarly, a triceps and chest workout will require some reps because they are heavyweight exercises.

It’s impossible to find a chest workout in which there is no arm movement. Therefore, you must try both activities together to get some powerful muscles. Before trying them, go through the benefits of a compound workout.

Why is Compound Movement Effective in Workout?

Why-Compound-Movement-is-Effective-in-Workout

Do you think why compound movements should be your priority in any workout? Do you want to kill two snakes with one gun? Go for the compound workouts because the order of exercise matters in every activity.

Your body structure depends on the first exercise you perform in the workout. For example, if you try a bench press and perform a dumbbell triceps, it will be more effective. When this exercise gets a combo, its effect will get double.

Are Chest and Triceps Workouts for Men Only?

Are-Chest-and-Triceps-Workout-for-Men-Only

Do you think males are more robust than females? If it’s a physical assessment, males are more substantial. Which thing makes them strong? It’s their muscles from which they look strong and fit. The reason behind this all-time fitness is exercise.

Are you thinking about which type of exercise is making these men stronger? Its chest and triceps work out, which makes them energetic. Still, it doesn’t mean women are weak. Primarily men and women will adopt these full-body workouts when they have to participate in a weightlifting competition.

You can only lift a heavyweight if you have the stamina. Women can further have this stamina to lift a dumbbell of more weight by taking chest and triceps exercises. Hence, it’s not a gender-specific exercise, but primarily men are curious to grow their muscles.

Triceps and Chest Exercises:

Are you want to open your muscles? Go for the compound movement of chest triceps workout and enjoy your muscles like bodybuilders. Below are some chest and triceps exercises that you can adopt to boost your muscular strength:

1- Bench Press Exercise

Bench-Press-Exercise3

Have you ever tried lifting a weight by lying down straight? Seems difficult? Not at all. It’s a bench press which you can see in most gyms. There is a machine on which you have to lay down straight. After that, you can see a long bar and weighted plates on its ends.

The exercise is to lift the weighted rod and perform 6-12 reps of this exercise. You will also see a measurement scale on both sides of the machine. I still don’t get it a chest exercise or a triceps workout?

The results will be different if you add a dumbbell to this exercise instead of free weight. The addition of a dumbbell will create a combo of chest tri workouts. Let’s prepare for the two-in-one benefit and have a dumbbell bench press for your muscles.

2Incline Bench Press

Incline-Bench-Press

How do you feel if your sleeping bed is inclined? Quite strange. No one can sleep on an inclined bed. Don’t worry; it’s not about your sleeping bed; it’s about an exercise table. You have to do bench presses on an inclined table.

Put dumbbells in your hand and do a bench press at 15 to 30 degrees. Improvement is good but doesn’t practice a bench press on a surface higher than 45 degrees. Just boost your stamina by increasing the inclination of your bench press surface.

3- Cable Crossover

Cable-Crossover

Have anyone of you stretched a string? It’s easy, but what if this string contains a weight? A cable crossover is an example of heavyweight stretching. You have to pull a cable attached to a weighted plate on a machine. A bench is further available for you to sit and stretch the string.

If you feel a stretch on your chest during this cable crossover, chest muscles are getting its effect. Whether you perform it in a standing position or a sitting one, your arms muscles will strengthen. 10-15 reps of this cable crossover are enough for you to train your chest muscles.

Can you pull weight without applying force on it? Similarly, you can’t stretch a cable along with weight without pressure. The energy you use to extend the line in cable crossover will strengthen your hands and arm muscles. Moreover, your chest will also stretch with the stretching of the cable.

4- Chest Dips

Chest-Dips

Lifting and lowering the chest with a machine’s help is the chest dip exercise. While performing chest dips, you have to carry all of your body weight in your arms. If you experience pull-ups, then you can efficiently perform chest dips.

Do you think it’s a swing? No, it’s not a swing, and if you try to swing on it, it will be dangerous for you. Just target your chest by lifting the bodyweight in your ankles. If you want a broad chest, choose the chest dips.

You can further have a pre-workout supplement to enhance the body structure. Steps to perform a chest dip are here:

  • Hold a rod or stand before you and prepare your body for a jumping position.
  • Fold your legs while pulling your body up with the support of the rod.
  • All of your body weight will be on your arms.
  • Come down gradually and repeat it 10-20 times for muscular strength.

5- Triceps Push Down

Triceps-Push-Down

Triceps push down is an isolation exercise to target the triceps only. Do you think it’s also a compound motion? What can you feel by stretching a cable down? You can feel an inner strength coming through your muscles. It’s a fresh feeling like you are a bodybuilder.

Take a resistance band and stretch the cable with full force. Below are the steps to perform the triceps pushdown:

  • Hold a cable attached to a bar or rod. You have to pull that cable with force.
  • After pulling the cable down, leave it slowly.
  • Repeat these steps 8-10 times.

6- Lying Triceps Extension

Lying-Triceps-Extension

Have you heard about the skull crusher? A lying triceps extension is the skull crusher in which you have to lift a weight just above your skull. You have to keep your arms straight upward to raise a free weight.

The need is to lay down on a straight bench and perform this lying triceps extension. All of the steps to do this exercise are:

  • Before starting, lay down on a straight surface like a bench or mat.
  • Take a posture to lift the weight just above your head. Your elbow will come in front of your face when you lift a weight towards the ceiling.
  • Gradually put your arms back to their previous position above your eyes. Repeat these steps 8-10 times if you are a beginner in triceps making.

7- Seated Triceps Dips

The use of elbows is few in the life of people. They mostly use knees, arms, and even hands to accomplish tasks. Here is an exercise in which you have to trust your elbows. This exercise movement is based on your elbows and hands.

Have you ever put yourself down towards the ground from a seat? It is what exactly you have to do in this exercise. Sit on a stool or a bench and put your elbows on your backside to the chair. You can also take help from another chair by placing it in front of your chair.

Put your feet on the next chair and your elbows on the previous one and keep your body in a lying position. Move your body up and down from the chair with the help of the arms and elbows. Your hands can also help lift yourself down from the chair. It’s a combo of triceps and dips in a chest and triceps workout at the gym.

Wrapping Statement:

Triceps and the chest are not simple forms of exercise. Suppose you want to make a physique like bodybuilders, then it’s helpful. Training demands practice, whether you are a beginner or in an advanced category. Practice more and see the results you want from these chest triceps workouts.


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Do you see the dreams of being a fitness model? Most people spread rumours about this field and work in it. Modelling is one of the perfect careers anyone can have. It’s a career in which your effort is necessary. Modelling can suit you if you want to make your name and earn a reputation.

A career as a fitness model seems easy, but it’s not that much easy. All career demands focus and hard work. A fitness model needs to focus on her diet more than any other person. It’s because fitness is the reason behind her career fame.

Misconceptions About Fitness Model:

Negative and fake people are everywhere. You can’t stop them, but some of their rumours will impact the rest of the audience. If you are ready to go into this field, just read about all these misconceptions about a fitness model below:

1.  Modelling is Easy

Modelling is Easy.

It is the biggest misconception about modelling. Whether you are a fitness model or a fashion icon, you have to deal with its scenarios. Still, some people think being a model is more accessible than any other career.

What Does a Model Need to Do?

What Does a Model Need to Do

If you are stepping into the modelling industry, there are some tasks that you need to perform. Do you think photoshoots are easy? Not at all. A model has to give some challenging poses against a single photoshoot.

2. Models Don’t Do exercise.

Models Don't Do exercise.

Who said that a model is free from exercise? It’s their job to look fit. Fitness in a person is impossible without training. Exercise and fitness are interlinked to shape the personality of a person.

Have you seen some skinny models? The reason behind their fitness is some effective exercises. A fitness model can’t neglect training because a minor increase in weight can create a problem for him. He may lose his job in the industry.

3. All Models Do Strict Diet

All Models Do Strict Diet

Dieting is a necessary element of gaining fitness. It doesn’t mean you have to leave all your food. People think that models are always on a diet. They have to do photoshoots for which they need energy.

Models have a very imbalanced routine that results in weight gain. Gyms and many yoga pose platforms are helping fitness models to maintain their body shape. Many of the models also have their fitness trainers.

4. Fitness Models Have Age Limits

Modelling is about fitness, and many people are more fit in their 50s than any youngster. Does a model need to be young? Are older people away from modelling? Do people have more age lose a chance of being a model?

Yes, age is a factor that can disturb you in gaining fitness. It doesn’t mean you can’t seem fit in the 40s. Many bodybuilders of 40 years are still doing modelling.

5. Modelling is Only a Fame

Most people think they can go to the modelling field for fame. It’s somehow true, but fame is not the only thing you can receive through modelling. Modelling will flash many of your hidden qualities like:

  • Self Confidence
  • Motive You for Your Future Goals
  • Lead You to Explore Things

It’s a reality that modelling is based on your popularity. You need to pitch the right platforms to earn a chance in this career. Every industry agent will get back to you when you hit right on the target. People will know you from your work, not from your fame.

6. Females Can’t Be a Model.

Who says females can’t look fit? A female model looks more attractive than a male fitness model. If the field is of a fitness model, then a female must participate. Yes, there are difficulties, but it all sets after getting fame in this career.

Don’t hesitate to walk in this industry if you are a female. This fitness industry is looking for a model like you. Just prepare yourself for some photoshoots after joining the fitness industry. Your body should be perfect for this occupation.

How Can You Start Your Fitness Model Career?

How Can You Start Your Fitness Model Career

If you want to get fame, what source will come first? Or if you’re going to share your things with people, what can you do? Yes, many online platforms will come to your mind. Here are a few things from which the fitness industry will notice you for modelling:

  • Post Your Images on Social Media Platforms like Facebook, Twitter, and Instagram)
  • Participate in Different Online Modeling Competitions
  • Lastly, Post Your Photos on Modeling Forums and Websites

Which Companies are Suitable for Fitness Model?

Which Companies are Suitable for Fitness Model

Can you be in every industry at a time? It’s impossible to coordinate with almost all firms at a time. You have to select a career to focus on a single point. Therefore, models have some specific firms in which they have to work. Below are some popular industries for which Fitness models are necessary:

  • Magazines
  • Athletic Firms
  • Supplement Manufacturers
  • Gyms and Fitness Industries

The fitness model body is the only element through which the fitness industry can advertise its products. You have seen male physique models in most of the advertisements. Moreover, in sports modelling, male fitness models sell their products.

Tips to Become a Fitness Model:

Being fit is not a big deal, but joining the modelling profession is challenging. Are you up to joining the modelling profession? Let’s adopt some of the elements below to become a successful fitness model:

1. Research About the Industry

Have you ever bought clothes without judging the quality? Similarly, never pitch an industry until you have all the knowledge about it. If you are up to touching the modelling industry, make a portfolio first. Moreover, you have to judge your market.

For example: If you make muscles and your audience can’t accept it. All of your efforts will go to waste. Try to pinch your audience with a bold and classy look. It would help if you had all of the industry information to get updates about the latest trends.

2. Try to Compete with Your Opponents

Are you familiar with school life? There are three types of students in a school: one who are backbenchers, second who are not harmful and even good in studies. The most pleasing kind of student in a school is the topper. Yes, you have to become a topper in your modelling field.

If you participate in any competition, it will hit your competitors hard. Go for the photoshoots, and watch videos and photos to beat your competitors in modelling. It will further help you to maintain your muscles throughout the year.

3. Focus on Your Physique

Can you become a fitness model without a fit body? It’s as complicated as keeping the same water level after flipping the glass. Hence, maintaining your body structure is a compulsory element while joining the modelling field.

Are you a photogenic person? If yes, then modelling is the suitable industry you must join. To make a career in modelling, you have to maintain your body structure. Hire or contract a photographer to get clicks for your modelling portfolio.

4. Skin and Body Care

What do you think only fitness is necessary to become a model? There are multiple things a model has to check before going into this industry. What if you go for a modelling audition and your skin looks tan? The rough and dull skin is the most prominent spoiler in anyone’s personality.

Modelling is a field in which the sales of a fit model count many things. That’s why models often take massage therapy and spa treatments. Hair and personality are the elements that every industry owner depends on before hiring a model. Just give a 1000-watt smile with a new personality in front of a camera.

5. Make a Portfolio

Whether you are an engineer or a model, the portfolio is the demand of this digital world. Today, people don’t have time to interact with you. That’s why a portfolio is enough to introduce a person. A fitness model needs to go for a photographer.

Are you thinking about how to make a portfolio? Don’t worry, contact your professional photographer for this. He will create a collage of all photos. The online link to your portfolio will help you get many modelling opportunities.

6. Lose weight

Have you seen any fat person in modelling? Fitness and fat can never be on the same platform. When you go for fitness, fat will go away from you. Fitness models are not fat; they are healthy and have muscles.

Getting ripped and losing weight is the first goal people desire for a fitness model. Can you become a fit person in one night? Nothing will happen in a single night. You have to struggle to get a perfect body posture. Join a gym, talk to your gym trainer, and gets a fantastic body.

7. Find All Your Networks

Have you ever heard about networks? Connection is the easiest way to enter any field. Modelling is a field where you can find your next move through these connections. Whether a makeup artist or a photographer, anyone can have connections in the modelling field.

No one can stop you from entering the modelling world when you pinch right on the target. Pinch the modelling agencies for an opportunity. A photographer can guide you about all the poses trending in the fitness industry. Moreover, you can get trending makeup by contacting a makeup artist.

What are the Benefits of the Fitness Model?

What are the Benefits of the Fitness Model

Nothing is easy, whether it’s outdoor or indoor work. Same, modelling is complex, but you still get a bundle of benefits by becoming a fitness model. Here are some of the widespread benefits you will get by joining this occupation:

1. Meet New People

It’s the rule of the universe that you have to meet different people in distinct places. Some people are beneficial, and some are not. Similarly, the fitness industry will lead you to explore things. You have to meet many new people from which you have to decide the ideal ones for you.

Being a model, you need to learn many possible things by exploring new things. Some people are backstage, but they can help you a lot in your career. Just focus on such people and experience many new things to succeed in the fitness industry.

2. Modelling is a Lifestyle

Do you think modelling is a career only? Wrong, it’s not a career only, but it’s also a lifestyle. You can point out the difference between a model and other people’s lifestyles. Lifestyle is not an element to spend luxurious life. Yes, fitness models enjoy facial massage like services for fresh and healthy skin.

A fitness model has to focus on her body to live a model’s lifestyle. To fulfil this task, she has to follow a routine on which diet is necessary. The clothes and diet of a fitness model are an essential part of her lifestyle.

3. Confidence

What do you think is how a person can gain confidence? It might be from some only source. You can get more trust from any other source except a conversation. Modelling is a field from which you can gain high potential confidence.

Modelling is the name of confidence; you don’t need to hesitate. In this field, you have met many new people through which your morale raises. An introverted person has very few chances to become a model. He first has to increase his confidence before applying to the modelling industry.

Concluding Arguments:

The modelling industry depends on the fame, but you can also step into this industry through your credibility. Get all the information about this industry before applying for the modelling position. Use all of your social media platforms to pitch the modelling agents. Fitness models need to follow some tips to enter the modelling world.