Fitness News Articles Published By Meridian Fitness Gym in Greenwich

March 19, 2024

Who said finding a gym that fuels your healthy life is temporary? No, it is not! Instead, for some, finding a good gym with a matching vibe and motivation is like finding the love of life.

Are you actively looking for a gym membership where you don’t have to force yourself to work out? In lieu of the motivation flowing in you! And you love to exercise more regularly.

It must be the dream place for fitness addicts, and it is hard to find one that keeps runners high. 

Especially for beginners, finding the best gym membership near their place is quite demanding. They mostly end up signing up when they visit in the first place. It is surely a big mistake! Especially when you have just visited it because of some creative promotion. As a result, you end up quitting the membership that was supposed to be cheap instead of taking your money and motivation away!

To avoid this unfortunate experience and help our fitness lovers get the most affordable gym memberships in London, we are going to help you. To be precise, we will help you understand the value of a gym membership and how to get one easily nearby.

So, let’s delve into this!

Gym Memberships: Why Do You Need Them?

Many of us have this thought as beginners: Why can’t we just do a workout at home or any other way instead of going to a gym? Obviously, you can. But you can’t deny that the spillover benefits of valuable and affordable gym memberships are not replaceable either.

There are a number of other ways to stay fit and workout, like swimming, yoga, workout at home, and many more. On the other hand, investing in gym memberships is something that fuels your workouts and has a strong ROI!

Types of Gym Memberships?

There are many types of gym memberships currently in the fitness market some of the most common ones are the following:

Types of Memberships

  1. Monthly Memberships: Clients pay a fixed monthly fee to use the gym’s services daily. These can also be turned into yearly memberships.
  2. Pay-as-You-Go Memberships: This type allows members to pay for each visit or class separately without any commitment.
  3. Full-Service Membership: Such memberships offer access to all facilities and services, including classes and personal training.
  4. Class-Specific Memberships: Some memberships are only for specific classes, such as yoga or Pilates classes.
  5. Equipment-Only Membership: This membership is for those who only want to use some equipment. For example, treadmills, strength, cardio, weight machines, etc.

Things to Consider Before Signing up for a Gym Membership

The mantra “It is never too late to start your workout” is the one that will keep you up here. We would not drag things here and directly jump into what a beginner should always consider before signing up! So let’s get started.

Things to Consider Before Signing up for a Gym Membership_2_11zon

1. What are You Actually Looking for?

First things first, let’s just make it clear before adding up what you are actually looking for in the gym. Understanding what will make you feel comfortable and where you will get a vibe is important. There are many types of gyms; the most common are powerlifting gyms, CrossFit gyms, boot camp gyms, women’s gyms, etc. You have to decide here first where you want to go, which will be your first.

2. Is it Possible to Travel?

A gym is not a temporary place, you are going to spend lots of time at the gym. Hence, it has to be approachable no matter what. We have witnessed lots of gym members quitting their memberships, mainly because it is not feasible to travel anymore. 

To understand this better, we can put it like this: “If the home is more convenient to travel to than the gym after a long and tiring day, where would you like to go?” Obviously, it would be home. Finding an affordable gym membership concludes your goal of finding the one that is convenient to continue. 

For this, you may search gym near me or the best gym memberships near me. It will help you browse the nearest ones, and before signing up, consider the location in person.

3. Is it Cost-Effective?

The affordable gym memberships are the ones that are easy to access and cost-effective by every means. For this determine your budget range and how much you will invest in your health. In London, UK, most gym members’ prices vary depending on their location, the amenities they offer, and the membership type.

To get the best membership price, you have to do some research. Try to figure out what the common prices of gym memberships near you are.

Tip: There are sometimes deals and discounts on payment modes or some types of memberships. So try your best.

4. What is the Membership’s Contract Period?

What is the Membership’s Contract

Some of the most common concerns of most beginners are that they don’t like to be tied down with yearly contracts. On the other hand, monthly memberships are comparatively expensive. Try to get a deal that makes more sense to you, like there is no such upfront cost, and it is easy to carry and break without any pressure.

5. Get a Guest Pass 

We all know the real difference between the Instagram aesthetic gym and the one we end up in. To avoid such things, try to get the guest pass and take a tour around the gym facility. It really helps you understand whether the gym facility fits the definition you have in your mind or not.

Before, when we talked about the vibe of the gym, it is what you have to check now. Try to grasp the atmosphere and feel of the gym. Does it satisfy your inner fitness freak or not? Choose the one that does! Let us clarify one more thing: Every gym has its own type of vibe, and every person admires different tastes.

6. Is it Safe for You?

For women, they prefer some privacy, especially those who are newbies. When you take a guest tour, try to assess whether you would be comfortable here or not. Make sure to inquire with the tour guide about the security measures they have. Some of the important ones are security cameras and the presence of security personnel. 

Furthermore, ask if the gym offers lockers or other storage options for your belongings and if they are safe. Lastly, ensure the gym provides a secure and safe environment and the staff is friendly so that you feel comfortable. 

7. What Else They Are Offering?

One more important question you can ask is, what other services do they provide here? Do they offer strength training classes, saunas, boxing, etc.? Make sure to ask about the amenities and services offered to girls and boys, too. 

First-timers require assistance and a personal trainer that can guide them better. They need to know about each form of exercise and how to do it from time to time and get pro. Hence, try to get to know your trainer here, who will assist you in the future. It’s better to get along!

Pro Tip: Do you want to do your research before hitting the gym? Learn everything about full body tone exercise here!

8. What is Their Cancellation Policy?

What is Their Cancellation Policy

Do you want to grab the most affordable gym membership near your area? Obviously, everyone wants to! Go through their cancellation policy before signing up. It is better to avoid extra costs and upfront costs, if any.

Ensure they are transparent and do not have hidden costs in their membership plans either. Lastly, saving as much as possible is always a great idea.

9. Try to Get a Trial Period.

At last, ask the gym if they offer a trial period before committing to their best gym memberships. If they do get one, this will help you assess the gym’s environment and their classes or equipment. Like this, you will be able to make sure the gym is a good fit for you before committing to a membership. 

Hence, It’s always best to ask for a trial first to make sure the membership is what you are looking for.

Wrap it Up

Sometimes, finding the best affordable gym membership is time-consuming. Without giving up, it’s important to do your research and find a gym that meets your needs and budget. Considering the factors listed above, you can narrow your options and find the best gym nearby. 

With over 16 years of experience guiding people through this process, We would like to share some extra tips with you. Here they are:

  • Ask friends or family for recommendations.
  • Check online reviews of gyms in your area.
  • Take advantage of free trials or discount offers.
  • Get flexible with your schedule and will travel to a convenient gym if it saves you money.

With a little bit of research, you can find an affordable gym membership that will help you reach your fitness goals. Alright, that is all from our side. Hopefully, it has touched every topic you wanted to know about. Furthermore, did we miss anything? Do you have any other questions? Ask us right away!

February 29, 2024

Have you heard about the circuit training before? Well, it is getting very popular these days among the fitness lovers. Due to its effectiveness and multiple health benefits, personal trainers often recommend this style. One more benefit of circuit training is that it spices up the normal workout by combining strength training and cardio in a fun way.

Being a beginner, you might look forward to an efficient and quick workout. If so, then circuit training is for you. It is an effective way to build muscle and improve your cardiovascular system without spending too much time in the gym. Altogether, it is a great way to stay motivated and get results quickly.

You may browse circuit classes near me to get the proper consultation from the trainers and teachers. Also, for a quick start, we are here for you to help you grasp the basics and learn the secrets of health and fitness. Without further ado, let’s explore it!

What is Circuit Training?

In simple wording, circuit training is a unique way of exercising! It focuses on many muscles in a very short time with no break. The word circuit is the complete set of all exercises without any breath breaks completed once. You may rest after completing the circuit for 30 to 60 seconds and start the next one. 

Benefits of Circuit Training

It won’t take long for you to notice a drastic difference in your endurance, resistance, and strength levels. For beginners, circuit training is a fun way to get real and noticeable results quickly. Many renowned fitness studios offer circuit training classes using and without gym equipment. That’s why it is also considered a dynamic and efficient workout style.

Benefits of Circuit Training

Depending on the exercises you choose, you will get a solid combination of endurance and cardiovascular exercise in a single session. Following are some of the more edge points that a circuit class in London offers. 

1. Time-Efficient

Circuit training is considered time-efficient and allows you to work on various fitness goals within a single session. This is a great way for busy individuals to maximise results in less time.

2. Full-Body Workout

Blending both strength and cardio exercises works on multiple muscle groups in a single exercise. That is an excellent way to target your entire body at once.

3. Improved Cardiovascular Fitness

A continuous circuit of exercises increases heartbeat rate and greatly improves cardiovascular health.

4. Burns Calories Fast

The combination of strength and cardio workout helps burn calories more quickly.

How Does Circuit Training Work?

There are 3 major things that make circuit training different from the other forms of exercise. Take a look at the following:

  1. Alternating Strength and Cardio: In a circuit training class, you’ll alternate between strength exercises (using weights or resistance bands) and cardio exercises (such as jumping rope or step-ups).
  2. Intensity Levels: Beginners should start with moderate or no weight. Intermediate participants can complete the circuits once or twice.
  3. Minimal Rest: The key point of circuit training is minimal rest between exercises. This makes the workout more intense and efficient.

Sample Circuit Training Workout for Beginners

Moreover, beginners can choose resistance- and cardio-based exercises with little to no rest. Depending on their stamina, they can also increase the number of reps.

For example, A newbie could include squats, push-ups, and jumping jacks. While advanced circuit training could consist of squats with dumbbells, lunges with dumbbells, and burpees.

Sample Circuit Training Workout for Beginners

Circuit 1 (complete all exercises once)

1. Dumbbell Squats: Use moderate Weights and perform 12-15 reps.

  • Stand with your feet hip apart and a kettle or a dumbbell in your hand.
  • Get to the squat position.
  • Contract your glutes while keeping your torso and back straight.

2. Jump Rope: Aim for 1-2 minutes of continuous Jumping.

  • It is a workout for full-body and cardio.
  • Simply swing the rope from over the head.
  • Then, jump and swing the rope under your feet.
  • Some common variations of jump rope are; foot-cross jumps, double jumps, alternate foot jumps, and single-leg jumps.

3. Push-Ups: Perform 10-12 reps.

  • Get in the push-up form on the floor. (if you can’t yet, you may do it along the wall)
  • Align your body with your legs, butts, knees and ankles.
  • Maintain elbow contact with your torso while keeping your hands beneath your shoulders.
  • Push yourself upwards.
  • Restart from the beginning.

4. Stability Ball Leg Curls: (10-12 reps).

  • Lie down straight on your back with your feet on the ball. 
  • Lift your hips and curl the ball toward you with your feet as close as possible.
  • Take a brief pause and get back to the starting point.
  • Repeat

5. Step-Ups: (10-12 reps per leg).

  • Use a bench or any stairs.
  • Stand in front of the stairs and then step on the bench.
  • Then, stand on the bench.
  • Take a step backwards.
  • Get back to the starting position.
  • Step up and step down continuously and very quickly without any pause.

6. Plank: Hold for 30-60 seconds.

  • Lie down in the push-up position.
  • keep your arms down towards the ground and bend.
  • Keep your weight on your forearms.
  • Keeping your back straight, hold here the max you can
  • It will engage your abs, shoulders, and arms.

Precautions for the Beginners Before Circuit Training

Circuit training is a very healthy and unharmful form of exercise. But being a beginner, sometimes keeping up with the full circuit can be challenging without any rest. For better results and comfort, you should take the following precautions:

Precautions for the Beginners Before Circuit Training

1. Consult Your Doctor

It is for you if you have any medical condition or bone injury. It is important to seek the advice of your healthcare practitioner prior to beginning circuit training.

2. Listen to Your Body

Always pay close attention to your body’s signals and act accordingly, such as overexertion, dizziness, or unusual pain. Stop working out immediately if needed.

3. Form Matters

The proper form of exercise is crucial to prevent injuries. In the start, take your time maintaining correct posture throughout the circuits. It will avoid all the further unseen hazards.


Circuit training is a comprehensive and efficient approach to fitness for beginners.

The unique blend of cardio and strength maximises the output in minimal time. For beginners, it is a piece of advice to get a personal trainer or enrol in circuit training classes for a better start.

If you are looking for the best circuit classes in London, contact us now! Just remember, circuit training can be adjusted to suit your fitness level. At last, start slowly, progress gradually, and enjoy the benefits of this versatile workout!

February 16, 2024

All men are meant to look chic and cool! 

For that, you need to focus on your muscles and build more strength. Having a well-toned body is a dream of every other guy. But that dream comes to reality when you follow a proper workout routine or exercise. 

If you are already doing cardio or aerobic exercises, you spend more time and see nearly half of the desired outcome. To help you achieve your finely toned, dreamy body faster, HIIT Classes (high-intensity interval training) can help you! It takes your fitness game to the next level in a relatively short period. It has gained more recognition over the past few decades. According to research, the global HIIT market size was valued at $7.28 billion (approximately £5.73 billion) in 2019, which is estimated to grow at a CAGR of 33.3% till 2027. 

Now, you may think that you are just starting your fitness journey. Don’t worry; you can still do the HIIT even if you are a beginner! It has nothing to do with your level of previous fitness records but your consistency and strength. Moreover, HIIT exercises are the most effective way to burn maximum calories and improve your endurance and strength

So, if you are ready to embark on your fitness journey, let’s buckle up for a definite change in your body. This blog covers everything you need to know about HIIT workout routines for men. 

If you’re ready to push your limits, let’s get started! 

What HIIT Really Is?

High-intensity interval training is an advanced form of training compared to cardio and aerobics. It is based on the inverse relationship between exercise intensity and duration. Simply put, the harder you work, the shorter the duration. Isn’t it incredible? 

Additionally,  according to Mike, In HIIT, you increase the heart rate to the maximum level of exertion of 75-90% and then give some rest to recover your breath. This alternate high-intensity exercise with smaller breaks allows you to see results faster. 

Usually, the HIIT lasts from 30 to 60 minutes, with each exercise set comprising 20 seconds to 1 minute, followed by a rest of 10-15 seconds. In short, you can achieve your maximum fitness goals with HIIT in a short time. 

Moreover, it has become more popular over the past years because of its effectiveness and faster results. 

Why is HIIT More Effective?

Undoubtedly, fitness trainers and enthusiasts pay special attention to HIIT, but there is something extraordinary about it. Right?

If you want to see your body toned up faster and better, there is no way to achieve it other than HIIT. This is what Mike Donavanik says about HIIT: You enjoy more health benefits in a shorter period of time. 

According to research, a 20-30 minute high-intensity workout can burn up to 720 calories over a day. However, an average person can burn around 400 calories with HIIT. Isn’t it effective? 

Additionally, it is not just limited to torching calories; high-intensity interval training also improves heart health. According to studies, HIIT has reduced the risk factor of cardiovascular diseases(CVD). Since this workout focuses on a group of muscles, it increases the VO2 rate and thus improves heart health, lowering the cholesterol levels in the blood. In this way, there are fewer chances of heart attack or CVDs. 

Similarly, for diabetic patients, HIIT can help maintain glucose levels and insulin sensitivity. It is effective for people of all ages because of its short duration with high-intensity training. As HIIT is based on the inverse relation between duration and intensity, it shows the best results faster than a steady cardio workout

Furthermore, targeting muscle groups with high-intensity interval training reduces belly fat and unnecessary weight.  In short, HIIT offers more health benefits in a short period and is more effective than any other workout. 

Basic Guidelines of HIIT Exercises for Men

Rather than starting with HIIT straight, it is important to follow proper guidelines to stay on track. So, remember the following things to ensure you do it right!  

Basic Guidelines of HIIT Exercises for Men

Warm-up: Start with a 5-7 minute warm-up exercise. It will buckle you up for the HIIT by preparing your body for the upcoming hardcore workout. 

HIIT workout: Put your energy into the HIIt to achieve the maximum output. It is important to follow a proper time duration to refrain from burnout. 

Cool Down: Since you have given your best in HIIT, it’s time to cool down and catch your breath. Between each set, recovering from the exhausting state is highly important. So, take advantage of the breaks properly! 

Form and Technique: These 2 are critical yet often neglected aspects in doing HIIT. Maintaining proper form and technique saves you from injuries and strain. Therefore, seek the guidance of a fitness trainer in performing high-intensity interval training. 

Progression:  After you have started HIIT and are doing well on the fitness track, you can slowly increase the duration and intensity of exercise to keep challenging your strength. 

5 Best HIIT Workouts for Men to Perform!

Since you are just beginning the HIIT workout, avoiding overtraining yourself at once with super hardcore exercises is essential. That’s why it is preferred for men to start with the basic 5 HIIT workouts. 

As you know, the core of a HIIT workout is to do a short all-out followed by small breaks between each rep. You can break down each exercise in 2-3 sets with 10-15-second breaks in between, or even do it in one set if you are fit enough! 

So, here’s how you can do it. 

Each workout

Work (secs)

Break (secs)


As many reps as you can do in the given time

45 sec

15 sec 1 set
30 sec 10 sec

2-3 sets


Follow the way you want to do it, either 1 set or into small sets. 

Now, let’s take a step closer to the best HIIT exercises for men! 

Burpee Roll up

Burpee requires a c movement while targeting multiple muscles of the body at the same time. Including the hamstrings, abs, chest, triceps, and shoulders, it simultaneously involves the upper and lower butt muscles. 

To do the burpee– start from the standing position with hands up in the air, then squat down, placing your hands on the floor right in front of you. Go into the plank position while kicking your feet back, and do a push-up. Now, push your heels and legs backward to retain your standing position with a jump with your hand overhead. Repeat! 

Squat Jumps 

Squat jumps mainly work on toning up the lower body and strength of the lower limbs. Additionally, it boosts the running and jumping ability of athletes and other people, which means it is the best HIIT workout for men. 

To do this exercise- again, start with the standing position in a way that your shoulder and feet are apart equally. Now, lower yourself in a squat position with your hands in front of your face. Make sure that your chest and knees are well aligned with your toes. Then, explosively jump from the squat position and maintain your standing position. Then repeat!

Jumping Jacks

Jumping jacks is relatively easy; you probably have done it in aerobics or school. You can start your HIIT workout with this easier one and then move to the other exercises. 

To do the Jumping Jacks, start by standing straight with feet together and arms on your sides. Now, jump while spreading your feet apart equal in width to the shoulders and arms overhead, making your body the shape of an ‘X’ in the air. Now retain your initial position with hands on sides and feet joined. Then, repeat! 

Mountain Climbers

Mountain climbing is an effective HIIT workout men can do to strengthen their core muscles. It also enhances the agility levels. To perform this, start with a plank position while keeping your arms straight down the shoulders. Keep your feet hip-width apart, pressing your toes downward. Bring your right knee towards the chest, then kick it back to the resting position. Bring your left knee towards the chest and repeat the same step. Make sure to maintain a rhythm while repeating mountain climbers. 

Jump Rope 

Jump ropes are commonly known for boosting stamina. No matter if you have a skipping rope or not, because what matters is the body movement, not the rope. This exercise involves your hamstrings, quadriceps, glutes, and calves.

 To perform this. Start with a standing position and jump without bending your legs while keeping the arms moving vertically. Make sure to keep your chest in the upright position. Then repeat! 

The Nutritive Diet to Complement HIIT

Since you have been burning excessive calories with HIIT, it is important to keep the diet nutritious to stay healthy and active throughout your fitness journey. Such an intense workout can’t be done empty-stomach. Follow a diet plan to get the most out of the HIIT. Here is a brief on the diet to complement HIIT and your body’s needs! 

Fuel up before HIIT

Fueling up your energy tank is most important to gear up for an intense level workout. To show your best, you need to feed yourself with nutritious food; otherwise, you may feel down and sick for a HIIT. 

Make a schedule or diet plan to take carbohydrates and proteins in your pre-workout meals. Additionally, it should be consumed one or two hours before the workout. You can consider the following as your pre-workout meals:

  • Wheat bread toast with eggs or beans
  • Bananas or apples with milk or almond butter
  • Low-fat yogurt topped with berries 
  • Fish and potatoes 
  • A glass of milk with nuts 

Refill the tank After HIIT

Right after finishing the HIIT, it is essential to eat something to repair the muscle damage. Since the glycogen stored in muscles and carbs stored in the liver deplete during HIIT, refilling the stomach is important. 

For better results, take a 3:1 carb-protein diet to improve muscle recovery. The better you eat, the better you will be at the performance in the next workouts. So, give these diets a try to regain your muscle strength:

  • Meat on whole grain with some veggies
  • A cup of low-fat milk or a smoothie shake
  • Hummus with veggies and bread 

Moreover, refilling your stomach with a nutritious diet right after the HIIT is highly essential. The sooner you eat after a workout, the better the muscle recovery will be. So, make your pre and post-workout diet plan to fulfil your body needs during the HIIT workout routine for men! 

Concerns & Advice for HIIT workouts for men

HIIT sounds fascinating but more challenging than other workout routines. Though your male body possesses more energy and stamina than a female, some risks and concerns are still involved in performing HIIT. So, where you are toning up your body, be considerate and kind to your body! 

So here are some concerns and pieces of advice for you! 

  • High-intensity– HIIT workouts are based on intense bursts of activity. Its high intensity might put a strain on your body. Therefore, adopting the “SLOW AND STEADY, WINS THE RACE” attitude in HIIT is advisable. 
  • Risk of injury– As HIIT is twice as challenging as normal workouts, there is more risk of injury involved. If you put more stress on your body and treat yourself too harshly, the effect would be adverse. It is better to ask a fitness trainer before starting alone! 
  • Overtraining– There is particular emphasis on the resting time to recover from the exhausted state. If you do not take necessary breaks in between, there are more chances of burnout or overtraining. Just like Lee Jay says,

“HIIT has the potential to cause more harm than benefit.” 

Additionally, it is advisable not to do it more than 2-3 times a week with a break between each. Therefore, it is essential to let your body relax to regain strength after an intense burst of exercise. 

  • Heart Health– As HIIT targets multiple body muscles simultaneously, including the cardiovascular muscles, ensure your heart health is a priority. The overtraining might lead to cardiac arrest or angina. It is advisable to ask a Dr. if you have a past medical history related to heart health before starting HIIT.

The Final Advice! 

When you have decided to start following the HIIT workout routine for men, take smaller steps to achieve your fitness goals. It means gradual progression is better than complete burnout! 

For HIIT, start with low-intensity workouts first and then gradually increase the intensity along with simple warm-up and cool-down routines. Keep in mind that HIIT has the potential to undo its benefits, so be kind to your body! 

This blog is a complete guide to basic HIIT workouts for men, covering everything from basic exercises to diet and concerns in detail. It is a great source to embark on their fitness journey. So, if you are the one intending to tone up your body, this blog

January 31, 2024

In this world full of glamour, beauty standards have been changed, right? Now, wherever I look, I see people talking about losing or gaining weight, building muscles, crafting diet plans, and more. Well, there is nothing wrong with striving to improve your fitness status; however, it still can be overwhelming!

So, does it seem challenging to get a six-pack? Well, who does not dream of having six-pack abs? Literally, everyone! When we talk about a perfectly toned body, it immediately gives the idea of ripped abdominal muscles or six-pack abs. That is why it has become the epitome of fitness among gym-goers these days. 

I have seen several youngsters joining the gym and incorporating hefty workout routines just to get a six-pack. Well, there is no magic spell that can give you a six-pack overnight. And the procedure is not a bed of roses; instead, it’s going to be long and challenging. But at the end of the day, it is all worth it.

So, to achieve your perfect body goals, you must incorporate relevant exercises into your regimen and change your whole lifestyle. Changing your body always starts with changing your eating habits, eliminating alcohol from your life, and, obviously, a lot more physical activity. Are you ready to do this to get that dreamy six-pack abs?

To achieve and maintain your abs, there is a right way! In this article, I will unveil the right way to get a six-pack and a perfectly toned and ripped body. So, shall we begin?

What is the Fruitful Way to Get Six Pack Abs?

Are you trying to figure out how to get a six pack fast, right? Well, you need not worry! I am here to help you. As a fitness trainer, I will tell you the right and effective way to attain abs. So, without further ado, let me begin!
What is the Fruitful Way to Get Six Pack Abs

1. Follow a Fat-Burning and Healthy Diet Plan

As I have told you earlier, good health starts with a good diet. So, follow the below guidelines to ensure a fat-burning and healthy diet:

Add More Protein to Your Diet

As we all know, protein is the pillar when it comes to building muscles, right? So, first things first! Increase your protein intake, but keep one thing in mind: you need higher-fat protein to build muscles, and that is processed meat, e.g., bacon and sausages. For higher-fat protein, ingest legumes, fish, red meat, poultry, eggs, full-fat dairy, and nuts.

If you are worried about the right amount of protein for you, know that it depends entirely on your age, sex, weight, and physical activity. To put it generally, consume at least 160 to 180 grams of protein in a day. However, if you do a lot of physical activities like me, you need more protein.

Cut Your Calories

Cutting your calories is the most challenging yet crucial part of maintaining a toned-up body. If I tell you my suggestion, the most efficient way to cut your calories is to fill up on vegetables and fruits. 

The good news is that vegetables and fruits have a lot of nutrients that help you feel full without increasing your calorie count. However, if you are concerned about consuming the right amount, take 710ml of vegetables and 470ml of fruits once a day.

Consume Healthy Complex Carbs

To improve your health, it is essential to consume grains. I have seen people ignoring grains in their diet while building muscles. Well, it is a big NO. You need fibre to fuel your body and improve gut health. 

That is why add fibre in the form of cereals, brown rice, quinoa, pasta, whole-grain bread, and more. Generally, the ideal amount to consume complex carbs is 170 to 230 grams a day.

Drink Plenty of Water

You must have heard, “To stay happy, stay hydrated.” I used to think drinking plenty of water was overrated until I became a fitness trainer and felt the difference myself. Drinking loads of water not only keeps you hydrated but also helps you detoxify your body.

You can start with drinking 8 glasses of water a day and then increase the number of your glasses. One more thing: If you do a lot of physical activity, drink at least 12 glasses of water a day to maintain your body fluid levels. 

Skip Processed and Sweet Food

Simply put, getting six-pack abs is not possible if you do not cut processed or sweet food from your diet. Eating processed and sweet foods de-shapes your body and increases your calorie count, making it impossible to gain healthy muscles with no fats.

Cutting bacon, ice-creams, and other junk can be too hard, but you must avoid junk to reach your goals. So, say goodbye to processed foods to see the difference.

2. Doing the Right Exercises

The second step is to perform the right type of exercise that can serve your goal. Exercises that help the most in getting a lean abdomen with six pack abs are crunches and planks. However, there are many variations in performing crunches and planks. So, let me explain that to you!

Types of Crunches

The following are the crunch variations that you need to perform for six pack abs:

  • Basic Crunches

To perform basic crunches, you need to lie down on your back while keeping your knees bent on the exercise mat. Keep your feet planted on the ground and your hands on the back of your head. Keep your head, neck, and back aligned, putting strain on your belly. After that, lift your back off the floor and hold this position for two to three seconds. It is time to get back to the floor in the starting position, and that is one rep!

I will suggest you perform 4 sets of 12 reps in a day. 

  • Reverse Crunches

When I was on my journey to get six-pack abs, reverse crunches helped me a lot. So, to perform reverse crunches, lie on your back while keeping your knees bent and feet firmly grounded on the floor. Keep your arms straight on the floor, ensuring your palms facing down. Raise your knees over your hips, keeping them bent at an angle of 90 degrees. Then, return to the original position by bringing your feet down.

That is one rep! I will say perform 4 sets of 12 reps once a day.

  • Bicycle Crunches

I have always enjoyed bicycle crunches since they are distinctive to your body.   When performing bicycle crunches, lie on your back with your hands behind your head. Place your knees in a pedaling position by bending and raising them. Raising your shoulder blades, bring your left elbow into contact with your right knee, and then rotate your hips to bring your right elbow into contact with your left knee. Keep on pedaling and rotating to perform this exercise.

As a fitness trainer, I suggest doing this exercise four times (12 reps) a day.

  • Overhead Crunches

Overhead crunches not only help with abs but also strengthen your arms. Lay on your back and ground your feet while you perform overhead crunches. Now, bring your arms over your head by straightening them, and make sure your palms are facing upwards. Lift your torso just like the basic crunches, keeping your arms over your head. It is important to align your back, neck, and head.

Perform 12 reps in four sets a day to see good results.

Types of Planks

Now that I am done explaining crunch variations, it is time to discuss planks. As a fitness trainer, I believe that planks are the most interesting yet effective exercise for reducing belly fat and getting six pack abs. However, the most interesting fact about planks is that you can perform them in many ways. So, let me explain it to you!

  • Basic Planks

I bet most of you are aware of the rituals for performing basic planks. However, let me still share the guidelines for the safe side. To perform planks, lie on your belly on the mat. Now, place your palms on the mat at shoulder-width apart by keeping your forearms straight on the mat. Place your feet on the mat just like you do in a pushup position. Now, align your core, back, neck, and head while holding in the position for 20 to 30 seconds.

That is one rep for you! To me, the best frequency is performing two sets for 30 seconds a day.

  • Side Planks

Side planks are also a good way of building abs. To perform side planks, lie on your right side, keeping your right elbow bent. Your left leg should be placed right under your right leg, and your elbow should be right under your shoulder. Try staying in the position for at least 20 to 30 seconds. Then, come back to the initial position.

That is your one rep! I would suggest you perform 2 sets of side planks for 30 seconds on both sides.

  • Extended Planks

To perform extended planks, get into the position of basic planks. Now, extend your arms on the floor and put your weight on your fingertips and toes. Try staying in this position for 20 to 30 seconds.

This is how easy extended planks are! That is one rep for you, and try performing two sets a day.

3. Develop a Consistent and Effective Routine

You must understand that “CONSISTENCY IS THE KEY.” You can not achieve your dreamy body without consistency in your routine. Obviously, to gain something valuable, you have to put in effort. So, I suggest you exercise regularly and keep your diet balanced. Otherwise, getting those perfectly ripped six-pack abs is nearly impossible.

Final Takeaway

If you are looking for an easy way to gain abs, this is not going to happen. Well, there is a right way to get a six-pack, so you must be consistent with your routine. As a fitness trainer, I recommend increasing your physical activity, especially exercises that involve putting pressure on your abdominal muscles. Moreover, improve your food consumption by adding more protein-rich foods to your diet and avoiding junk and processed food. Lastly, stay motivated and patient in this journey.

How Long Does it Take to Get a Six Pack?

Being a fitness trainer, I will be fair to you! There is NO cheat code to a six-pack swiftly. Getting abs depends on your body weight, belly fat, diet, physical activity, and genetics. If you are consistent with a good routine, it may take up to six months. However, getting abs can also take one to two years, depending on how your body responds.

How to Get Abs in 30 Days?

In my fitness career, I have been asked countless times how to get abs fast or in 30 days. Well, getting abs in 30 days is not realistic at all. It is a long procedure that involves fat-burning and muscle-building. So, you have to be patient while building abs.

When Does Abs Get Visible?

In order for your abs to be visible, you need to lose at least 50% of your body fat. At this point, you can see your abs coming out. However, to witness a fully ripped six-pack, you need only have 10 to 14% of body fat.

Are Six Pack Abs Permanent?

Unfortunately, it is a no. As hard as getting six-pack abs is, maintaining them is no different. You will eventually gain fat if you do not follow a healthy lifestyle and engage in enormous physical activity. And sadly, this will cause you to lose your abs.

January 16, 2024

I remember vividly how desperate I was to look good when I was a teenager. In this digital world, social media is filled with glamour and zero-sized figures, making us question ourselves, right? However, being hard on yourself is not a solution. 

I understand you want to have a lean yet perfectly toned-up body, but there is no magic wand to do this for you! A perfect body requires an ideal workout regimen to serve the goal. So, are you ready to embark on your fitness journey?

This is a transitioning phase of your life since you are entering adulthood from childhood. So, the change must be impressive, making you feel physically and mentally stronger. For that purpose, regular physical activity is very crucial. 

Being a fitness trainer, I will say that the transition would not be easy. But I assure you, your hard work will be worth it. So, in this blog, I will tell you a few essential workout plans for teenagers. If you follow my teen workout plan, it will be a game-changer for you!

So, without further ado, let us debunk into the details!

Unique Fitness Needs of Teenagers

First and foremost, understand that teenagers are NOT adults. There is a huge difference between the physiology of teenagers and adults. For that purpose, it is essential to understand the unique fitness needs of teens.

Unique Fitness Needs of Teenagers

This does not mean that teenagers should not exercise. No, it just means that you have to be very careful while choosing the workouts. There are two situations you need to consider to understand teenage fitness requirements, including;


Before puberty, teens can do weightlifting. However, the focus should be on strengthening muscles and boosting fitness instead of building muscles.

This is because when you are in your teenage years, your body does not produce some hormones necessary for muscle growth. For example, if you are a teenage boy who hasn’t hit puberty yet, your body does not produce testosterone, which is essential for significant muscle growth.

So, if I put it short, having strong and strengthened muscles must be your first goal in your teenager workout plan.


After hitting puberty, growing muscles and putting on mass get easier. Your body begins producing vital hormones that help in faster muscle building. So, by lifting weights and carrying out hefty exercises along with the right diet intake, you can achieve your fitness goals.

However, I will suggest you start with muscle strengthening. I have seen many teens in my career who began their fitness journey with heavy weightlifting and exercises without strengthening their muscles first. It is not safe and may lead to chronic muscle injuries. So, do not forget to take safety measures first.

Crunches or Couches: Should Teenagers Work Out?

Know that the answer is always “Crunches.”

Physical activity is important for everyone. Moreover, the teenage years are the perfect time for strengthening your body so that you can build perfectly ripped muscles and a toned-up body once you hit puberty. If you are looking for reasons why you should start working out in your teenage, have a glance at the following pointers:

Crunches or Couches Should Teenagers Work Out

Make You Stronger

Working out helps in strengthening your muscles and bones, leading to better posture and overall health. Since you are growing, growing stronger with every passing day is imperative, right? So, working out in your teenage years is the best choice to improve your health.

Boost Your Cardiovascular Health

To live a healthier life, improving your cardiovascular health is of utmost importance. With a healthy circulatory system and heart, you can reduce the risk of many ailments that may occur with poor cardiovascular health. As a fitness trainer, I suggest cardio to everyone so they can stay healthy even when they get old.

Help You Maintain a Healthy Weight

Maintaining a healthy weight in your teens is very crucial. According to recent studies, every one in five teens (at age 14) is obese. So, if you decide to start exercising during your teenage, it will not only help you maintain a healthy weight but also keep you from many problems that may occur due to weight gain.

Improve Your Mental Health

Every one in four persons is struggling with mental health problems. In addition, depression, anxiety, and stress are prevalent in teens. Since teens experience many hormonal changes, it may lead to poor mental health. Working out aids in improving mental health by releasing tension and stress. In addition, it will help in boosting self-confidence, making you stronger physically and psychologically.

Regulate Your Sleep Cycle

Working out helps in the regulation of the sleep cycle. Many teenagers go through insomnia at this age. However, teens need to have a good night’s sleep of around 8 to 9 hours to fuel their energy. So, incorporating a workout routine for teens will help you get rid of insomnia, improving your sleep cycle.

Workout Plans for Teenagers to Try at Home

If you are just starting your fitness journey and do it in the comfort of your home, there is nothing to worry about. As a fitness trainer, I can tell you a few exercises to perform at home with effective results. So, let’s take a look at the following teen workout plan to perform at home:


The squat is the best exercise for strengthening your core, legs, and buttocks. It is important to have a strong core to improve your overall posture. For that purpose, squats will help you serve the goal. To perform squats effectively, the following guidelines will help you:


  • Stand straight, keeping your feet shoulder-width apart.
  • Bend your knees, pushing your hips out and keeping your chest open.
  • Bring your hips back and down just like sitting in the chair position.
  • Push onto the floor and stand up in the initial position.

This is one rep! Repeat the procedure and perform at least 15 reps.


Lunges are a body resistance exercise that also helps in core strengthening. The amazing factor about lunges is that it accelerates heart rate, strengthening your heart. So, adding it to your teenager workout program will help you achieve stability and balance. The following are the guidelines for performing lunges accurately:


  • Stand tall and bring one leg forward.
  • Bend both knees by bringing the back knee to the floor and keeping your chest open.
  • Stand back on the front leg, getting back in the initial position.

This is one rep! Try performing at least 20 reps, i.e., 10 from each leg.


Pushups help strengthen your upper body. This exercise directly impacts the core muscles, shoulders, and arms. In order to perform pushups, the following guidelines will assist you:


  • Place your hand onto the ground, keeping them shoulder-width apart.
  • Go into the plank position, facing the floor and firmly grounding your feet.
  • Keep your core straight by putting pressure on your belly.
  • Lower your upper body towards the floor by bending your elbows.
  • Push your body back to an upward position by straightening your arms.

This is one rep! Repeat the procedure and try performing at least 10 reps a day.

Dead Bugs

Keeping its funny name aside, Dead Bug is actually an incredible exercise. Performing this exercise helps strengthen your core, stabilise your abdominal muscles, and build your shoulder muscles. So, take a look at the following guidelines for performing this exercise correctly:

Dead Bugs

  • Lie on your back, bending your legs to a 90-degree angle and straightening your arms up.
  • Bring one arm over your head and take the opposite foot to the floor.
  • Take the other arm up your head and the opposite foot to the floor.
  • Make sure your hand and foot touch the ground, keeping your back straight and contracting your abdominal muscles.

Perform this exercise from both sides and try doing at least 20 reps, i.e., 10 from each side.

Hip Bridge

Last but not least, Hip Bridges! This exercise has countless benefits, and it is very easy to perform. It offers numerous health benefits, from improving posture to strengthening glutes to relieving back pain. That is why I suggest it as the best teenager workout program. So, follow the below-mentioned guidelines for performing hip bridges perfectly:

Hip Bridge

  • Lie on your back, bending your knees and keeping your heels closer to your hips.
  • Ensure your feet are at shoulder-width distance.
  • Hold a ball between your knees, keeping your inner thighs active.
  • Push your feet in while contracting your glutes and uplift your hips, making a diagonal line from shoulders to knees.
  • Tuck your pelvis a little, keeping it from curving your back.
  • Push your hips back to the floor while keeping your abdominal muscles contracted.

This is one rep! Try performing at least 20 reps a day.

Starting Strongly – Teen Gym Workout Plan for Beginners

If you want to start from the gym, well, I admire your enthusiasm! However, I will still suggest you start with muscle strengthening and then move to muscle building. However, the following gym workout plans for teenagers will help you:

Days Exercises Sets Reps or Duration
Monday Squats, pushups, pullups, and planks 3 8 – 10
Tuesday Light Cardio or Rest 1 15 – 20 minutes
Wednesday Dead bugs, weightlifting, and leg raises 3 8 – 10
Thursday Light Cardio or Rest 1 15 – 20 minutes
Friday Lunges, hip bridges, and bicycle crunches 3 8 – 10
Saturday Light Cardio or Rest 1 15 – 20 minutes
Sunday Full body stretching

Breaking it Down – Teen Gym Workout Plan for Intermediate

If you are at an intermediate level, your workout plan will be different from that of a beginner. Since you have some experience, you are ready to move on to the next step. So, the following gym workout plans for teenagers will be helpful for you:

Days Exercises Sets Reps or Duration
Monday Squats, pushups, pullups, and planks 4 8 – 10 and planks for 30s
Tuesday High-Intensity Interval Training (HIIT) 1 15 – 20 minutes
Wednesday Dead bugs, Russian twists, weightlifting, and leg raises 4 8 – 10
Thursday Cardio: Rowing, Jogging, or cycling 1 30 – 40 minutes
Friday Lunges, hip bridges, bicycle crunches, planks 4 8 – 10 and planks for 30s
Saturday Full body stretching
Sunday Light or no activity

Final Takeaway

I understand the urge to build muscles and lose fat – I’ve been there! But the teenage years are a critical period of our lives, and we must not act hastily. Instead, working out moderately and consistently is the key! 

I know how desperate the situation can get, but you must be strong and mindful. So, for now, follow the workout plans for teenagers as mentioned above. And, after puberty, you will be ready to grow muscles! So, embrace your body and live this chapter of your life because it’s never coming back!

Frequently Asked Questions

Should 14-year-olds exercise daily?

Yes, having physical activity is very important, even for teenagers. As a fitness trainer, I assure you that one hour of moderate physical activity on a daily basis won’t harm you in any way. Instead, it will strengthen your body, improve your mental health, and uplift your mood.

Does going to the gym impact a teenager’s height?

The simple answer is absolutely NO. It is just a myth that going to the gym stunts growth. Moreover, no evidence or research can prove that workouts for teenagers can stunt height.

What is the best age to start a gym?

There is no absolute age to start going to a gym. However, it is important to wait until puberty to start intense training to build muscles. Also, you can start moderate exercising during your teenage years for muscle strengthening.

January 4, 2024

Do you want to get stronger? Nothing is better than weightlifting to improve your strength and help you get into shape. However, it is vital to learn about what it is, how it can be beneficial, and what factors you should consider for the best weightlifting experience.

In this brief guide, you will learn about different aspects of weightlifting. This guide will also help you make the most out of the weightlifting classes from a renowned fitness centre in Greenwich.

Basics of Weightlifting

Weightlifting is a physical sport that tests the technique and strength of athletes while lifting weights. Though many people practice it for professional purposes, it is also a great way of staying healthy and in perfect shape.

In professional weightlifting circles, athletes are segregated into several bodyweight categories and compete against athletes of the same category. In the competition of weightlifting, competitors compete to perform jerks, the clean and the snatch.

Being a weightlifter, you can choose to try any of the weights for your attempt. Then, you have to go in ascending order when it comes to choosing weights for the rest of the attempts. Also, every competitor is allowed 3 attempts at maximum on every lift.

To perform the snatch, a lifter has to pull the barbell placed in front of his legs from the platform to overhead horizontally, in a wider grip with palms facing downwards and fully extended arms. Then, to perform the clean and jerk, lifters must pull the bar from the ground to their shoulders with a tight grip. Subsequently, they must complete their standing position while raising their arms. It is mandatory to finish the snatch.

After that, the lifters need to extend their arms overhead and come to a full stand.

According to the international weightlifting rules, an athlete who can lift the most weight combined of all attempts is crowned as a winner.

Benefits of Weightlifting Training

Weightlifting is a form of resistance training that involves lifting weights or using resistance machines to build muscle strength and endurance. The benefits of weightlifting training are numerous, and many have been supported by research.

Firstly, weightlifting training can lead to increased muscle strength and power. A research article in the Journal of Strength and Conditioning Research revealed that weightlifting improves strength in the upper and lower body. It is the secret of power among well-trained athletes.

This increase in strength can improve performance in sports, daily activities, and overall physical health. Additionally, regular engagement in weightlifting enhances bone density. It has a significant role to save from osteoporosis and fractures. 

 A study published in the Journal of Bone and Mineral Research found that resistance training, including weightlifting, increased bone mineral density in postmenopausal women.

Thirdly, weightlifting training can lead to improvements in body composition. It decreases body composition fat percentage and increases lean muscle mass. The research published in the Journal of Bone and Mineral Research highlights the importance of resistance training and weightlifting. It elevates bone mineral density in college-aged women. 

Most importantly, regular involvement in weightlifting training enhances cardiovascular health. A study in the European Journal of Applied Physiology shows that weightlifting training enhances results in healthy adults. At the same time, the software increases aerobic capacity and decreases resting heart rate.

Equipment To Use for Weightlifting Training

For weightlifting training, you must be aware of the equipment that can be used to maximize your gains. Here is a list of a few prominent pieces of equipment that weightlifters use during their training as

  • Barbell: It is a long metal bar with weights attached to each end and used for various exercises.
  • Plates: They are circular metal disks attached to the ends of a barbell. They are also used individually for some exercises.
  • Dumbbells: One easily carries dumbbells (lighter weights) to perform different exercises.
  • Bench: A flat or adjustable equipment used for bench presses or other exercises.
  • Power Rack: A power rack is a tall frame with adjustable barbell hooks. They are used for squats, bench presses, and other exercises.
  • Pull-Up Bar: A bar mounted to a wall or in a standalone frame used for pull-ups and other exercises
  • Kettlebells: Kettles are ball-shaped like. These have handles on the top. One performs various exercises with it.
  • Foam Roller: A cylindrical piece of foam used for self-massage and to improve mobility and flexibility.

What To Wear for Weightlifting?

Weightlifters usually wear comfortable clothes. It helps in unrestricted movements and makes the body flexible. One should avoid pants that are too loose and baggy. It can get caught on equipment or interfere with the range of motion. So, some common clothing items worn by weightlifters include:

  • Athletic Shoes: Comfortable shoes with good support and grip for lifting and other exercises.
  • Compression Shorts or Leggings: Tight-fitting shorts or leggings that support and reduce friction during exercises.
  • Athletic Shirt: The fabric’s outer surface pulls sweat from the body. It helps the wearer dry and comfortable during physical activities.
  • Weightlifting Belt: A thick, supportive belt worn around the waist for added stability during heavy lifts.
  • Wrist Wraps: Elastic bands are worn around the wrists for support during heavy lifts.
  • Knee Sleeves: Elastic sleeves worn around the knees for added support and compression during exercises.
  • Chalk: A type of powder used to improve grip and reduce slipping during heavy lifts.

It is also important to note that weightlifters should wear clothing appropriate for the gym or workout environment and follow any dress codes or guidelines set by the gym or training facility.

List of Key Weightlifting Exercises

Besides knowing about the equipment and attire, it is also essential to know the particular exercises that can help you achieve your goals as a weightlifter. Here are 10 key weightlifting exercises listed in this regard.

1. Squat

It is a compound exercise targeting the legs, core, and back muscles. The lifters keep the barbell on their shoulders and bend their knees and hips to lower their bodies. However, the thighs reach a parallel position with the ground. Returning back to the initial stance completes the rep.

2. Deadlifts

Deadlift makes the lower back muscles stronger. It is a compound exercise involving legs, and back and improves grip strength. It involves lifting a burdened barbell from the floor with a neutral spine and returning it to the ground.

3. Bench Press

This compound exercise also targets the chest, shoulders, and triceps. It involves lying on a bench with a loaded barbell above the chest, lowering it towards the chest, and then pushing it back up to the starting position.

4. Shoulder Press

Shoulder presses focus on shoulder muscles. It involves standing or sitting with a loaded barbell or dumbbell at shoulder level, pushing the weight overhead until the arms are straight, and then returning to the starting position.

5. Barbell Rows

Barbell rows are another exercise that improves grip strength. At the same time, it improves back and biceps muscles. It involves standing with a loaded barbell, bending the knees and hips while maintaining a neutral spine, pulling the bar towards the chest, and returning to the starting position.

6. Pull-Ups

Pull-ups are an isolation exercise for the back, biceps, and grip strength. One hangs with a bar and pulls up the body, making an overhand grip. After that, raise the chin above the bar and lower down the body to the starting position.

7. Bicep Curls

This isolation exercise targets the biceps. It involves holding a loaded dumbbell or barbell with an underhand grip, curling the weight towards the shoulder, and then returning to the starting position.

8. Tricep Extensions

It is an isolation exercise targeting the triceps. It involves holding a loaded dumbbell or barbell with an overhand grip, extending the weight overhead until the arms are straight, and then returning to the starting position.

9. Lunges

Lunges involve multiple muscles and improve strength in the legs and glutes. Take one foot forward and lower your knee towards the ground. Return to the starting position and switch legs.

10. Leg Press

For improving strength and glutes leg press is also another compound exercise. It involves sitting in a machine with a loaded sled, pushing the sled away from the body until the legs are straight, and then returning to the starting position.

However, you can consult your gym instructor regarding exercises to incorporate into your weightlifting training routine.

The Best Workout Program for Weightlifters

Different trainers suggest different workout programs to their trainees to meet their objectives. Whether you want to compete in weightlifting competitions or want it for a healthy and fit body, following workout programs can serve your purpose best.

The following workouts are designed for people of all fitness levels, from beginners to advanced, with two days a week weight and strength training routine.

1. Beginner Weightlifting Workout Program (2 days a week)

Day 1: Full Body Workout Day 2: Full Body Workout
Exercise Sets x Reps Exercise Sets x Reps
Barbell Squats 3 x 10 Deadlifts 3 x 10
Bench Press 3 x 10 Incline Bench Press 3 x 10
Barbell Rows 3 x 10 Lat Pulldowns 3 x 10
Shoulder Press 3 x 10 Lateral Raises 3 x 10
Bicep Curls 3 x 10 Hammer Curls 3 x 10
Tricep Extensions  3 x 10 Cable Pushdowns 3 x 10

2. Intermediate Weightlifting Workout Program (2 days a week)

Day 1: Upper Body Workout Day 2: Lower Body Workout
Exercise Sets x Reps Exercise Sets x Reps
Bench Press 3 x 8 Deadlifts 3 x 8
Seated Rows 3 x 8 Front Squats 5 x 5
Overhead Press 3 x 8 Leg Press 5 x 5
Pull-Ups 3 x 8 Lunges 3 x 8
Bicep Curls 3 x 10 Leg Curls 3 x 10
Tricep Extensions 3 x 10 Calf Raises 3 x 10

3. Advanced Weightlifting Workout Program (2 days a week)

Day 1: Upper Body Workout Day 2: Lower Body Workout
Exercise Sets x Reps Exercise Sets x Reps
Bench Press 5 x 5 Squats 5 x 5
Bent Over Rows 5 x 5 Deadlifts 5 x 5
Overhead Press 5 x 5 Leg Press 5 x 5
Pull-Ups 5 x 5 Lunges 3 x 8
Barbell Curls 3 x 8 Leg Curls 3 x 8
Skull Crushers 3 x 8 Calf Raises 3 x 8

Expert Tips for Weightlifting Training

Here are some expert tips for weightlifting training that can help you maximize your gains. According to Meridian Fitness Greenwich experts,

  • Start with a warm-up: Before beginning your weightlifting training, it is important to warm up your muscles to prevent injury.  A warm-up includes gentle cardio, dynamic stretches, or mobility exercises.
  • Focus on form: It is unimportant to pay attention to proper techniques to avoid injuries. Focus on maintaining: good posture and alignment. Be careful about momentum or excessive speed when lifting weights.
  • Increase weight gradually: Enhance strength and gradually increase weights. It saves you from injuries and builds your strength and stamina to lift more weight.
  • Rest between sets: Utilize the time to breathe properly between sets. It prepares you for the next set. rest period depends on your fitness level and the intensity of the workout.
  • Incorporate compound exercises: Compound exercises involve multiple muscle groups and are more effective for building overall strength and muscle mass. 
  • Track your progress: Keep track of the weight you lift and the count of reps and sets you perform. As a result, you will be able to monitor your progress and adjust your program as needed.
  • Stay hydrated: Proper muscle functioning has a strong relation with the hydration of the body. Therefore, ensure drinking sufficient water before, during and after the workout.
  • Don’t forget about recovery: Recovery is essential to prevent injuries and muscle growth. So, make sure to get adequate rest, nutrition, and hydration between workouts. Also, don’t forget to end your workouts with light cool-down exercises.

There are helpful guidelines for better results and to prevent injuries. On top of that, if you feel any confusion or difficulty performing any exercise or postures, you must consult your trainer immediately. 


Weightlifting is not just a competitive sport but also a remarkable way to get in good shape and build body strength too. In this brief guide, we have tried to cover the essential aspects of weightlifting, from its basics to effective workout programs to help you get started in Greenwich. 

Suppose you are still looking for a fitness centre in the Greenwich area where you can train yourself under the supervision of expert weightlifting trainers. In that case, Meridian Fitness is the best option.

Frequently Asked Questions

What is the Right Age to Start Weightlifting?

Children aged 7 or 8 years can start weightlifting. But, they need guidance from a professional instructor. So they get help in their practice and follow the correct form and technique.

How Often Should I Train for Strength?

Strength training is the key to the weightlifting training routine. Experts suggest strength training twice a week. So, for the rest of the days of the week, you can incorporate other workouts focusing on flexibility, cardio, endurance, etc.

Can Weightlifting Help Me Lose Belly Fat?

Yes, weightlifting training can help you lose belly fat. The Research proves that resistance and weight training burns more calories and boosts metabolism.  However, it does not hurt your lean weight but reduces belly fat.

December 18, 2023

As a fitness trainer, I know people motivate themselves for fitness holiday sessions. But when it actually comes to making the holidays productive, the motivation vanishes away in the air! That is funny but true!

There is no shame in confessing that it is an uphill task to retain the same level of energy and motivation during the festive season. Additionally, it takes lots of courage to say ‘NO’ to appetizing food and cozy mornings and evenings. But just give a thought to your fitness journey, the strenuous exercises, and the healthy diet you maintained to reach this far! How can you let it go so easily?

Since you have realised the mistake you made last year, you can compensate for it by staying motivated during the festive holidays this year. Moreover, it does not ask for avoiding all the fun and family times. All it wants is appropriate attention to your physical fitness!

Don’t compromise on your health and fitness in the jubilance of the festive season!

Being a fitness trainer, I truly understand the temptations around Christmas, but here’s how I cope with them to stay geared up. Let me debunk my strategies and secret hacks for staying motivated throughout and beyond the holidays! 

Strategies For Staying Motivated In Holiday Workouts

Strategies For Staying Motivated In Holiday Workouts

People find it hard to stay motivated during the Holidays; initially, I used to feel the same way. And would you believe what has helped me the most in staying geared up throughout my journey? My unwavering mindset! 

Undoubtedly, it is the very first step in embarking on a fitness journey! Once you are determined, nothing can stop or tempt you in any way. Additionally, here are some strategies all other fitness trainers and enthusiasts follow to stay active during the Holidays. You can do the same to get off the couch!  

Sustain The Right Mindset

The quote by Maya Angelou is perfect for this! She says:

–Nothing will work unless you do–  

It shows determination and dedication to doing something for yourself. The first step for staying motivated is sustaining the right mindset. When you stick to achieving something, you can do it despite external factors. 

So, if you want to achieve your fitness goals even during the Christmas celebration or holidays, you can do it without making excuses. No matter where you are, either out of town or on a family vacation, you’ll manage to enjoy your fitness holidays in the UK or any other place! 

Plan Your Fitness Holidays Before The Time

It is wise to plan your fitness holidays beforehand to save yourself from last-minute plan changes. Additionally, it not only shows a clear track of doing things but also keeps you motivated to achieve your fitness goals. 

This way, a fitness plan or schedule will keep you on the right track while simultaneously enjoying the holidays. So, buckle up for your fitness holidays before time to make sure you make your holidays productive to the fullest!  

Have A Workout Buddy With You

“One and one make Eleven” perfectly manifests in doing a workout with a buddy or family member. Having a workout partner will keep you both geared up during the holidays. To lighten your moods, you can go with your workout buddy to serene places like Hadleigh Park, Hyde Park, and Regent’s Park to enjoy your fitness holidays in the UK.

Moreover, while achieving your fitness goals together, you are more accountable to each other. Two people striving to achieve the set goals are themselves a motivation for each other. 

Involve Your Family 

Since the Christmas holidays are a great family time, you can include them in your fitness workouts. Besides fitness, it is a great way to spend time with your family, indulging in healthy activities. 

Moreover,  you can go for a hike, a dance game, or a fitness class while cheering each other on the joys of Christmas. Engaging your family makes the fitness holidays in the UK more cherishable and unforgettable while Christmas is in full swing. 

Try New Workouts

I know you want something new because people get bored doing the same thing every day. To add enthusiasm to your fitness holidays, you can bring something new into your workouts, like doing a high-knee march, box squat jumps, and low step-ups. 

The only purpose of trying new workouts with the previous ones is to keep you motivated and not become a frog in a well. 

Motivation Secrets For Fitness Enthusiasts

After sharing the effective strategies, I hope you have enough to buckle up for an incredible fitness plan during the holidays. Now comes the most awaited part of the discussion:

Motivation Secrets For Fitness Enthusiasts

The below-mentioned motivation secrets are what I personally do to avoid boredom in my fitness holidays. I truly understand that sometimes we humans feel low-spirited and don’t feel like doing anything, but those who keep themselves engaged can conquer the World! 

If you want to be the “Alexandar” of the fitness world, you can follow these secrets! 

  • Set SMART goals for your Fitness Holidays–Set specific, measurable, achievable, relevant, and time-bound goals to make your fitness holidays a great win!
  • Do it the way you enjoy– Make a fitness workout schedule according to your choice, your favourite timings, and the workouts you like to do. 
  • Treat Yourself to new gym wear– A new gym wear itself is a secret motivation, so get yourself some new shoes or gym clothes to feel good.
  • Work Out at a place you like. Choose your favourite place for your fitness holidays in the UK and enjoy doing your workouts in the most serene and calm places. Witness the physical and emotional changes in yourself! 
  • Add a pinch of creativity to your fitness holidays– You are free to do anything you want on your fitness holidays. There are thousands of ideas to implement in your fitness goals. Choose the ones that suit you best! 
  • Make it enjoyable with your favourite playlist– Music is the ultimate pal of every fitness enthusiast. Make your favourite music playlist to step with your favourite beats! Let your workout zeal be synchronised with the music!
  • Give Yourself small challenges– To check your strength and capacity, challenge your limits with small challenges during the fitness holidays. 
  • Gift yourself a Fitness Retreat– A fitness retreat is an incredible experience for fitness enthusiasts like me. I bestow myself with this well-deserved retreat once or twice a year. You can do the same for yourself as well! 

Sustaining Fitness Motivation Beyond the Holidays

Sustaining Fitness Motivation Beyond the Holidays

Don’t let your fitness motivation fade away with the jubilance of holidays. I know returning to the monotonous and tiresome routine is inevitably challenging, but we have to do it! 

I used to feel the same reluctance towards returning to the routine after the holidays. But just bear in mind that your fitness goal is bigger than your momentary hesitation. It just takes a day or two to adjust back. So, don’t let your procrastination or reluctance win over your determination. 

After the holidays, take a different mental approach to your fitness. It will not only keep you on track but also will help you feel relieved from your burdensome work. To help you understand it better, let me share the small hacks to sustain fitness motivation beyond the holidays. So here we go again!

  • Take your workouts as therapeutic sessions to feel relieved from the burdening work.
  • Set mini goals for your fitness and start working on them 
  • Don’t overtrain your muscles, as It can affect you adversely. Take a baby-step approach to adjust yourself to the routine.
  • Revisit your fitness goals and evaluate your progress. It will act as motivational power to gear you up!
  • Ask a buddy to join you in. Remember, one and one make eleven!
  • Don’t compare yourself with others. Your fitness goals may differ from others, so understand the difference between inspiration and competition! The former will keep you motivated. However, the latter will make you diffident about yourself. 

Following these hacks can surely keep you engaged and satisfied with your routine beyond the holidays. So, keep going with the same zeal! 

Some Quotes to Cheer You Up! 

In my journey, some quotes were the driving force to keep me motivated. I know it’s arduous, but if you can take the first step, YOU CAN CONQUER IT! Mark my words. Now, it is time to pass the motivational quotes to you! 

I’m sharing the ones that made me not give up. Now, it is your turn! 

“Look into the mirror. That’s your competitor!” –John Assaraf

Remember, your competition is with yourself. You have to win over your lazy self and be the fittest version of yourself. And this is what Jack Dempsey says about it:

“Champion is the one who gets up when he can’t!”

There is another of my very favourite sayings from Muhammad Ali that says:

“Don’t count the days, make the days count.”

Here comes the remarkable words of Fred Devito’s remarkable words:

“It won’t change you if it doesn’t challenge you!”

Jack LaLane’s words beautifully express his mindset towards fitness. He says:

“The exercise is KING. Nutrition is QUEEN. Put them together, and you have a whole KINGDOM!”

And this happens sometimes, that we get tired and are about to quit. Right? Just remind yourself of this!

¨The pain you feel today will be the strength you will feel tomorrow.¨ – Arnold Schwarzenegger

Last but not least, this quote has always made me reflect on my fitness journey. It says:

The clock is ticking. Are you becoming the person you want to be?” –Greg Plitt

I have shared my treasure of fitness motivation with complete honesty. Now, it is upon you, to be honest and committed to yourself! 

Final words!

Whether you want to retain your fitness motivation during or after the holidays, it can be difficult for you initially. But, remember, the whole game is of mindset!

The stronger your dedication and determination is, the more efficiently you will work to achieve your goals. 

As a Fitness coach at Meridian Fitness, I have seen people struggling to reach their fitness goals during the holidays. Considering those concerns, I’ve shared every detail of strategies, motivational secrets, hacks, and favourite quotes wholeheartedly! Take this blog as a sincere gift from me, and keep moving! 

December 13, 2023

We all have worked hard throughout the year to enjoy Christmas in a perfectly toned body, right? But during the holiday season, we crave eggnog, margaritas, and munching cookies – which I can totally relate to. 

Being a fitness trainer, I utterly understand how long we all wait to have a few cheat days when we can eat without keeping a calorie count and drink as much alcohol as our hearts desire. But we can not let the holiday season ruin our bodies, right? So, to stay in shape, we need to set a workout regimen.

Well, I am not asking you to go to the gym and perform cardio or other intense workouts, but we can perform an easy Christmas workout at home. Doing so allows us to be in our best shape and enjoy holidays like everyone else.

So, this year, I decided not to compromise my body and the Christmas fun as well. That is when I came up with a list of 12 days of Christmas workout. So, here I am, sharing my list with all my fitness fanatics. Let us embark on this journey together this year.

So, let’s delve right in!

12 Days of Christmas Workout

In all the Christmas gatherings, it gets quite challenging to find some time to follow our workout regimen. But keep in mind not working out during the holidays can de-shape you, and you might end up in sweat clothes after the holidays, which we do not want unless it is a breakup!

So, are you ready?

Keeping everything easy, exciting, and efficient, I prepared the following list for 12 days of Christmas workout. So, let us have a glance:

Christmas Day Exercise Duration or Reps
1 High Knees 2 reps (1 minute each)
2 Day 1+ Plank 2 reps (1 minute each)
3 Day 2 + Push Ups 10 reps
4 Day 3 + Burpees 6 reps
5 Day 4 + Slam Balls 5 reps
6 Day 5 + Bicycle Crunches 14 reps (7 by each leg)
7 Day 6 + Lunges 16 reps (8 by each leg)
8 Day 7 + Squat Jumps 10 reps
9 Day 8 + Plank Shoulder Taps 18 reps (9 by each side)
10 Day 9 + Tricep Dips 10 reps
11 Day 10 + Leg Raises 11 reps
12 Day 11 + Star Jumps 12 reps


Follow the above exercise chart to stay the best of your health. The way to follow it is to keep adding the exercises of previous days in the next days. For instance, on the second day, perform exercises of the second day followed by the day one exercise, and so on.

Mastering Christmas Workout Routine: How to Perform?

You might not be familiar with all the exercises I have mentioned in the chart. But no worries! Take a look below to understand how to perform each exercise:

Mastering Christmas Workout Routine How to Perform

1. High Knees

Performing high knees is not only easy but effective. It directly affects your lower body and burns fat efficiently. The following are the guidelines for performing high knees properly:

  • Stand and keep your feet apart by hip-to-shoulder width.
  • Keep your head straight and leverage your core muscles.
  • Now, bring your right knee up towards your chest and try to raise it above waist level.
  • Similarly, raise your left knee and repeat the process quickly, engaging both legs.

2. Plank

While performing planks, my friends, alignment is the key. This easy-to-perform exercise helps strengthen the core and reduce stubborn belly fat. The following are the ways to perform plank at home:

  • Place your hands on the mat, keeping them at a distance wider than shoulder width.
  • Ground your toes into the floor, just like a push-up position.
  • Stabilise your body by squeezing your glutes and make sure you do not hyperextend your knees.
  • Keep your neck and spine neutral and your head aligned with the back.
  • Stay in this position for about a minute.

3. Push-ups

Push-ups directly affect your upper body and strengthen your arms and shoulders. But if you do it right, it will help you strengthen your core and back as well, reducing your belly fat. The following are the guidelines for performing push-ups correctly:

  • Place your hands on the mat at a shoulder-width distance.
  • Ground your toes into the mat and extend your legs, forming a straight line with your back.
  • Bring yourself lower till your elbows are at 90 degrees.
  • Now push yourself up, keeping your arms straight.
  • Now, repeat the process without any pause.

4. Burpees

Burpees strengthen your whole body amazingly. It involves groups of muscles and greatly impacts them in improving the overall state of your body. The following are the guidelines for performing burpees:

  • Stand by keeping your feet shoulder-width apart, putting your weight on your heels.
  • Bring your body into a squat position by pushing your buttocks back and bending your knees.
  • Now, ground your hands on the floor inside your feet, putting weight on your hands.
  • Jump your feet back into a plank position, keeping your body straight from head to toe.
  • Jump your feet back, landing them outside your hands.
  • Bring your arms overhead and jump into the air.
  • Repeat the procedure, starting from a squat position.

5. Slam Balls

Slam balls help strengthen muscles, starting from the shoulders all the way down to the lower limbs. This workout will enhance your metabolism, making sure your Christmas diet does not impact your body shape much. So, the following are the steps to perform slam balls effectively:

  • Pick a slam ball in your hands and stand straight.
  • Elevate your arms, bringing the ball over your head.
  • Tight your core and throw the ball while going down into a squat position.
  • Now, pick the ball and repeat the procedure with the full range of motion.

6. Bicycle Crunches

Bicycle crunches do wonders in keeping your entire core in shape. And if you are like me, who gets belly fat within seconds, bicycle crunches make this worry go away. The following is the right way to perform bicycle crunches:

  • Lie down on your mat, pressing your lower back into the floor.
  • Bend your knees, but keep your feet flat on the mat.
  • Take your hands behind the head, interlocking fingers to give better support to your head.
  • Straighten your left knee, keeping the shins straight, and turn your left elbow toward your right knee (ensure you move your upper body in the right position).
  • Now, straighten your right knee and bend your elbow toward your left knee, driving your upper body in the left position.
  • Repeat the procedure.

7. Lunges

While performing lunges, you engage multiple joints in the exercise. Lunges help strengthen and shape the lower body, keeping more muscles and less fat. The following are the proper guidelines for performing lunges:

  • Stand in a split stance position, keeping your right foot two to three feet ahead of your left foot.
  • Keep your torso straight and your hands on your hips.
  • Bring your body lower by bending your knees, keeping the front thigh parallel to the floor and the back knee just a few inches above the floor.
  • Return to the standing position and repeat (perform equal reps with both legs).

8. Squat Jumps

Squat jumps are an intense workout that helps you burn Christmas calories easily. It works on the lower limbs amazingly and also helps reduce belly fat. The following is the right technique to perform squat jumps:

  • Stand straight by keeping a hip-width distance between your feet.
  • Open your chest and keep your arms ahead to ensure balance.
  • Now, bend into a squat position, keeping your knees behind the toes.
  • Jump explosively up by swinging your hands over your head.
  • Repeat the procedure.

9. Plank Shoulder Taps

Plank shoulder taps work on your whole body. It not only strengthens your core but glutes, arms, shoulders, and waist as well. In addition, if you have a problem with back pain, it will do wonders for you. The following are the guidelines for performing plank shoulder taps efficiently:

  • Place your hands on the mat at the shoulder-width distance and get into the plank position.
  • Ground your feet shoulder-width apart on the mat (keep the distance as much as you can since it will make the exercise easier).
  • Lift your one hand off the mat, tap on the opposite shoulder, and bring the hand back to its position.
  • Now, lift the other hand to tap the opposite shoulder and bring the hand back to its position.
  • Repeat the procedure.

10. Tricep Dips

Tricep dips strengthen and tone up your arms, shoulders, and chest. If you want to ensure the best-ripped shape of your tricep brachii, tricep dips are very effective. The following are the steps for performing this exercise:

  • Stand tall in a set of parallel bars.
  • Grasp each bar with a good grip and ensure your palms face each other.
  • Now, jump, locking out your arms.
  • Make sure to stack your wrists and align your shoulders with your joints.
  • Make a cross with your ankles behind you.
  • Pull your shoulders back by leaning a little.
  • Keep your elbows close while lowering yourself.
  • Now, return to the starting position by straightening your arms.
  • Repeat the procedure.

11. Leg Raises

Leg raises provide core strengthening and stability. It not only improves flexibility but also treats back pain, knee and hip injuries, and weak muscles. The following are the right guidelines for performing leg raises:

  • Lie down on the mat, keeping your back pressed and legs stretched in front of you.
  • Bring your lower limbs parallel to the floor by bending your knees.
  • Now, straighten your legs at a 90-degree angle, pointing them at the ceiling.
  • Bring your legs back to the floor slowly and repeat the procedure.

12. Star Jumps

Star jump is an effective exercise that involves muscle activation to tone up your chest, shoulders, arms, legs, abs, glutes, and back. This exercise is amazing to enhance the overall shape of your body. Star jumps help strengthen and condition your body like never before. The following are the guidelines for performing star jumps:

  • Stand tall on the floor, keeping your feet shoulder-width apart.
  • Bend your knees and arms a little inside.
  • Jump in the air by bending your knees and going into a squat position.
  • While jumping, spread your arms and legs in the air, making a star shape of your body.
  • When coming down from the jump, tuck your arms and legs closely to your body.
  • Bow your knees while touching the floor.
  • Repeat the procedure.

Insights into Christmas Workout Experiences

Exercising during Christmas is equally challenging and fun. With all the holiday festivities, pushing yourself to follow a workout plan is overwhelming – that I truly understand! I vividly remember how many Christmases I have failed to follow my workout plan efficiently. But, this time, I will not let that damage happen to my body.

I have been going through the valuable insights of some fitness enthusiasts, which motivated me even better. Alyssa E’s words regarding the Christmas workout are;

“I admit that carving out some time for workouts during holidays is difficult. But 12 days of Christmas workout holiday-themed plan helps me ignite a spark of fun even on the busiest days. Also, I can not see my body going through the same I have been through. So, it is my way of maintaining a balance amidst holidays.”

Hannah Eden talks about the significance of a Christmas workout and shares her valuable insight by saying,

“Setting serious fitness goals during the holiday season is crucial. However, you can always set some realistic goals. The 12 days of Christmas workout can help you achieve smaller but meaningful milestones. An important thing to remember during holidays is that it is not about transforming in these 12 days but progressing. Each day, do a little better and push yourself a little harder to stay in the best shape.”

As a fitness trainer, I know how hard we work to achieve our dream body, and we forget all the work during the holidays. Well, it makes us cry later when we stand in front of a mirror and see undesired fat. Carl Cox shares his experience by saying,

“Every Christmas, I used to say to myself that a few cheat days won’t hurt. It’s Christmas, for God’s sake! But after Christmas, I used to regret seeing my inflamed and de-shaped body. So, last year, I realised that not eating during Christmas is not an option. What I can do is plan 12 days of Christmas workout so that my body does not compromise nor the holidays’ fun!”

So, considering these valuable insights, you understand how impactful a Christmas workout can be for you!

With the right plan in your hand, you need not worry about gaining fat and compromising your health as well as Christmas!

Happy Training, Happy Holidays

Being a fitness trainer, I understand nothing is more precious than a healthy body for a fitness enthusiast. Right? Well, maintaining it during holidays is a bit of a challenge. But do not worry! This Christmas, take charge of fun and health in your hands. And trust me, you can maintain your health, keeping the fun alive. So, follow the Christmas workout chart that I have compiled for my fitness fanatics, and let’s rock this Christmas together.

So, happy holidays, fam!

November 27, 2023

In the current times, health and fitness are under the ultimate limelight. The fitness industry is considered one of the growing industries, as different people from all age groups are constantly improving and upgrading their lifestyles. Physical fitness is not just about a fit body shape or a nice muscular body but good stamina, strength and speed. Therefore, instant versatility has been monitored in the fitness industry. Customised fitness plans are among the most common fitness trends that help to achieve the preferred fitness goal more efficiently. From brainstorming practices to intensive workouts, the fitness industry has grown fast. 

Recently, the findings have shown that 37% of the total fitness-oriented population spends around half an hour in the gym on a daily basis. 

Since the awareness regarding fitness is spread globally, the trend is no longer a trend but turned into a lifestyle most people are willing to opt for. Daily base exercising leads to healthy body functioning, helps to relax the mind by reducing stress, and numerous studies have shown a boost in confidence levels. Whether you are a corporate employee working 9 hours a day or an ambitious sportsman, opting for a fitness routine makes you live a healthy life. 

The fitness industry offers you a vast range of workouts and fitness niches: 

There’s no point in working out when you are not enjoying it to the fullest. The fitness world is versatile as it offers various workouts, keeping personal fitness goals and benefits upfront. Each workout plan upholds its unique advantages and speciality, and many of these are incorporated to ensure that the client is utilising its fullest potential and getting the best results.

Here are some of the best workout styles in today’s time:

Best workout styles in today's time

  1. Yoga: Yoga is an ancient Indian practice consisting of physical postures and breathing to enhance the strength and flexibility of the person. 
  2. Weightlifting: It involves lifting high-intensity weights that increase the body mass, strength, and muscles. 
  3. Pilates: It’s a workout that involves both mind and body, which helps to enhance flexibility and body balance and strengthen your cores with very low-intensity training. 
  4. Cardio: Well, it is a very common workout style as it helps to burn calories and improves your heart health with a high-energy workout. 
  5. Callisthenics: It’s the best workout for enhancing body balance, strength and flexibility. 

Among the mentioned working styles, Callisthenics is the vividly growing workout style. 

In this blog post, we’ll take an in-depth look at callisthenics, a style of workout that channels your body weight to modify your physique, along with enhancing your mobility and leading to utilising your fullest fitness potential. 

Source:  Number of participants in callisthenics in the United States from 2006 to 2017 (in millions) 

Since 2006, the percentage of people opting for callisthenics as their workout plan has increased swiftly.

What is a callisthenics workout?

Along with enhancing your overall body fitness, callisthenics workout helps a person to build up body strength and improves the agility of your body by utilising your body weight. Study shows that it’s a very effective workout form yet very versatile. It requires minimal equipment, which is more efficient and accessible to a wider range of people.  

How Calisthenics workout works:

Callisthenics workouts are based on the simple physics in which your body indulges in exercises which create resistance against the earth. It helps to build muscles along with strengthening your body. Various exercises are part of so many workout routines that numerous people practise on a daily basis, e.g. push-ups, pull-ups, lunges, planks, and so many more. Except they are not aware enough to know that it’s all a part of the callisthenics workout. 

Here are some callisthenics workout basics: 

1. Versatile workout plans:

 Calisthenic workouts are versatile as they can be tuned according to the exerciser’s goal or preference. It also helps monitor the person’s performance and growth by offering a Beginner callisthenics workout plan to advance the callisthenics workout. 

2. Do not Require equipment: 

There are only a few callisthenics workouts that may require any equipment, e.g. rings or metal bars, but usually, callisthenics do not need any gear for the workouts. 

3. Basic functional movements: 

Calisthenic workout plans are usually nothing but casual human body movements, making them more effective and efficient, which makes them more practical, especially in the beginner calisthenic workout. 

In the middle of the 19th century, Callisthenics became an influential form of physical education across Europe and especially in America. It was considered 

and embraced as an efficient workout style among fitness freaks and health-conscious people. Currently, calisthenic has emerged as a rapidly evolving workout style modified wand incorporated with another workout. 

It is considered one of the most effective form workouts for beginners. 

What are the features callisthenics compels: 

Well, various features are considered compelling, especially for beginners. 

features calisthenics compels

Very cost-efficient: 

Callisthenics do not require expensive subscriptions to a gym or equipment to begin. What’s needed is your physique, along with some basic equipment. e.g. rings or a metal bar. 

Very versatile: 

Calisthenic workouts are easily customised to your level of athletic ability, regardless of whether you are a newbie or an advanced fitness freak. Adjusting workout intensity or integrating modifications enables growth. 

Practical Stability: 

Callisthenics workouts emphasise functional movements that improve endurance and flexibility for routine chores.

Body balance: 

Callisthenics workout plans enhance consciousness of one’s body and muscle control, improving coordination and stability.

It’s for everyone: 

Callisthenics can be practised and is beneficial for anybody. It incorporates and modifies the workout plans, so it’s suitable for all age groups or fitness levels. 

Calisthenic community

The Calisthenic community is considered very united and supportive to Calisthenic beginners regardless of bias. Callisthenics are now practised globally and continue to grow among people looking for a good lifestyle. 

Callisthenics provides an integrated strategy for achieving your fitness goals, whether you’re seeking to build an effective basis of fitness, boost your physique, or enjoy a fun, challenging workout.

Here’s a guide to the Calisthenics Workout Plan: 

Assessing your current fitness and making a roadmap for achieving your desired fitness goal is essential. Following is a guide to the Calisthenics workout plan: 

Guide to the Calisthenics Workout Plan

Set your goal: 

Before diving into callisthenics, defining your fitness goals is essential. Knowing your purpose will help you tailor your workout plan to your objectives. Common calisthenic workout goals are:

  • Muscle strength
  • Weight loss
  • Stamina 
  • Operational fitness

Once you settle on a goal, choose a Calisthenic workout plan suitable for your fitness level and fun. 

Evaluating your fitness level

Understanding the current fitness level is crucial to designing an effective workout plan. 

These are the following you need to assess: 

  1. Strength
  2. Flexibility 
  3. Stamina and endurance
  4. Mobility

After analysing your fitness and setting a rational goal, make a personalised calisthenic workout plan. The plan must consist of: 

  1. A warm-up session. 
  2. Selection of exercises 
  3. Determining the sets
  4. Resting periods
  5. Progressing the workout 
  6. A cool-down 

The vitality of Full-body callisthenics workout:

A full-body calisthenic workout plan is crucial yet effective as it helps engage multiple body muscles and maintains a regulated fitness reign.  

It is very essential to target all the important muscles in your body. To make sure your callisthenics workout plan is targeting your full body, it’s very important to include the following: 

  1. Upper-body exercises.
  2. Focused Core exercises.
  3. Exercises targeting the lower body.
  4. Exercise that enhances stamina.
  5. Exercises increase flexibility and agility. 

Progressing and scaling for the next fitness level is essential with a Full-body callisthenics workout. It is very important to enhance your adaptability characteristics. Starting With the small variations, increase the current fitness level with the following steps: 

  • Make your exercise easy if it’s difficult initially by breaking it down into portions. e.g. if you can’t do a complete push-up, start with the bended knees. 
  • Add difficulties in your workout once you have mastered an exercise; try making it harder, e.g. single arm push-up. 
  • Gradually increase the sets of your routine once you start to feel very comfortable in the existing ones. 
  • Cut down your rest periods by reducing the resting time. 
  • By adapting your Full-body callisthenics workout routine over time, you will gradually progress in your fitness level. 
  • Meridian Fitness is offering a full-body callisthenics workout: 
  • Meridian Fitness provides the best full-body calisthenic plans and an adequately supportive and friendly environment to ignite your Callisthenics journey. 

Here are some compelling features that Meridian Fitness provides: 

Availability and flexible scheduling: 

In the current times, flexible scheduling is essential as it helps to accommodate the participants according to their availability and mood to do Calisthenic workouts. 

Highly experienced callisthenics workout staff: 

Meridian Fitness understands the major and important role a trainer can play in anyone’s fitness journey of Beginner callisthenics. So Meridian Fitness selects trainers who are experienced and highly knowledgeable as they can guide you best. 

It is hard to overstate fitness as it leads towards a healthier and better lifestyle. 


Finding your perfect fitness routine is difficult but not impossible. Opting for a healthy lifestyle, building strength, and shedding weight is a long journey, but a callisthenics workout makes it fun. Meridian Fitness provides you with the best Callisthenics classes and expert trainers so you can build on your strength with fun. Meridian Fitness provides an environment that highly contributes to a fitness journey, especially for beginner callisthenics.

November 22, 2023

For any female, receiving the complement of size zero is welcoming. But it becomes offensive with a change from zero to minus. I can truly relate to this traumatising dilemma of eating and still no weight gain.

Gaining weight is equally challenging as losing weight! I totally agree with it.

You know what! Though I’m a fitness trainer, I’ve been through the same challenge of gaining weight in my early adult ages. But now, the transformation itself is an answer to all the once-heard offensive comments.

Most girls are concerned about how to gain weight for females in 10 days, this mindset needs to be changed immediately. To all the girls out there typing “I am a very thin girl and how to gain weight” on Google, you have landed in the right place. I have a wholesome idea to share with you.

But before that,  let me make it clear that it does not happen with a magic stick or spell, rather we need to stick to a proper diet plan

Moreover, gaining a healthy and sustainable weight is more important than just stuffing yourself with hollow and unhealthy food. So, we need to be very considerate about every step in gaining and maintaining a healthy weight. 

There is nothing to feel diffident about being underweight. I’ve been through this, and now, as a fitness trainer, I’m quite confident to help you with it. Do you want to know how I achieved my dream body? You can do the same and see yourself getting healthy and fit in a very short time.  

So here you go!

Maintain a healthy weight

1. Change Your Eating Patterns

To maintain a healthy weight, it is highly important to reconsider your eating patterns. Whatever you eat has a direct effect on your body and health. Firstly, late or skipped meals are not good for health. Rather, it deteriorates the health even more. 

So, if you really want to bring a change, start by eating proper and on-time meals. For example, breakfast should be taken by a maximum of 9 AM and no later than this. 

2. Make Your 2000-Calorie Diet Plan 

I’d like you to decide on the plan that suits the ideal weight you want to gain. If I talk about myself, I started with a 1500-2500 calorie diet plan. It’s all about deciding what and what not to eat, how much, when, etc. 

Additionally, keep a keen eye on taking enough nutrients and supplements in your meals. This freedom to decide yourself sounds satisfying, so I highly recommend that all the girls create a plan for themselves. You just need to make sure that it’s healthy and nutritious. 

3. Increase Healthy Calorie Intake

It is self-explanatory, and you can even sense it yourself! Do you feel that eating deep-fried food, junk, and quick food is healthy in calories? Not at All!!!

This very thought demands a change with healthy calories that you can get through vegetables, fruits, milk, and gains. Moreover, you can have side dishes and toppings like cheese, almonds, and seeds. The only thing you need to do is make sure you are not stuffing unhealthy calories in your blood and flesh. 

4. Low-Carb Intake

Low-carbohydrate foods are actually rich in protein and fat. Mostly, it is found in leafy green veggies, chicken breast, broccoli, nuts, seeds, apples, berries and eggs. It is highly effective in gaining more nutrients and protein that is essential for gaining healthy weight.  

My personal inclination was to have smaller portions of low-crabs, protein shakes, and meats. I had divided my one-calories into smaller portions, which comprised everything natural from nuts to milk and whole wheat bread. If you really want to see a difference in your weight, then say ‘No’ to synthetic or processed food!

5. Have A Portion Of Red & White Meat

Red and white meat is a rich source of essential amino acids, vitamins, and minerals. Moreover, they are rich in proteins. To all the girls who are looking to gain mass along with exercise, red meats are a good addition to the meal. 

Furthermore, Salmon or oily fish is an exceptional protein source and omega-3. It contains all the essential fats to help you gain the ideal weight you want. The only thing to keep in mind is the portion of meals you take. Ultimately, adding a small portion of red or white meat to your weekly diet plan can help you gain weight effectively. 

6. Potatoes And Complex Carbohydrates

The Intake of potatoes and complex carbohydrates is very important in gaining strength. If you are unfamiliar with complex carbohydrates, it is mostly found in quinoa, oats, beans, and whole grains. Moreover, it is an effective source of nutrients like potassium and increases the muscles’ glycogen. 

7. Smaller Portions-Frequent Eating

This is what I used to do in my weight gain journey. Having a smaller portion followed by frequent eating is better than eating in bulk at one time. It directly affects the metabolism. The faster the metabolism rate, the lower would be the weight.

So, it is effective to take small steps to achieve visible results. 

8. Make Your Overall Routine Productive

Besides maintaining a healthy diet, adopting a more productive lifestyle is equally essential. Involve yourself in productive activities. Let me make it clear that only a healthy diet doesn’t make a difference unless you adopt a healthy lifestyle. By this, I mean having an 8-hour sleep followed by some workout and a healthy diet

Moreover, it is important not to take stress from anything. You just need to stay optimistic about your routine, health, work, and life. It is very important for you to feel positive energies from your surroundings. Apart from working on your diet plan, it is equally important to feed positive thoughts in your mind as well. After all, external factors do have an impact on our physical and mental health

Final Thoughts

Weight gaining might sound challenging initially, but it is not impossible. Rather, it’s more fun and effective when you start taking care of a diet plan. All you need is a positive mindset and a productive plan to follow. As I said, I’ve been in your shoes once; mark my word! “Nothing is unachievable”. 

I’ve shared all of the tips that helped me, now it’s your turn to take benefit from it! Make a diet plan according to the above-mentioned tips and implement it from today!

If I can do it, so can you!


How Much Calorie Intake Is Safe In A Day?

Depending on your ideal weight, it is safe to take calories from 1600 to 2500 for girls in a day. Moreover, divide the calorie intake into a minimum of 3 meals or some side dishes. It is important to divide the calories per meal. It will help you achieve better results. 

Can I Gain 5kgs In A Week?

Gaining 5kgs in a week is unsafe since we emphasise sustaining a healthy weight. The purpose of a healthy diet is to help you stay fit and healthy for a longer span. Moreover, when looking for a long-term fitness plan, it is advisable to make a slow yet effective diet plan to gain a healthy weight. 

How Much Weight Gain Is Safe In A Week?

Keeping in mind the effectiveness of a healthy diet, it is safe to gain 0.25%-0.5% of your actual body weight. For example, a girl with 48kg (106 pounds) wants to gain weight. Gaining 0.1-0.25kg (0.3-0.5 pounds) in a week would be safe. 

What Are The Risks Of Being Over and Underweight For A Girl?

Since women are the procreators, it is essential for them to maintain a healthy weight and lifestyle. If they are overweight, they need to lose unhealthy weight. Similarly, it is important for underweight girls to strike a perfect balance. Otherwise, it results in weakened bones and immune system, hair loss, and ultimately infertility.