Fitness

Is It Possible To Gain Muscle Mass Without Working Out?

Published by superadmin on May 25, 2023 | Leave a response

Is there a lazy man’s way to gain muscle mass without working out? Well, it’s not as simple as that. Muscle mass increases by causing both physical damage to the muscle and encouraging metabolic fatigue. Working out causes microtears to the muscles, which leads to muscle repair. That repair causes muscles to get bigger. Fatiguing the muscle comes from draining its energy supply or working the muscle to failure, which also leads to building muscle tissue. To build muscles successfully, you need to combine muscle tension with metabolic success. That doesn’t mean you have to workout, you can do it other ways, but they all require effort.

Do a thorough house cleaning and build muscles as you work.

Washing walls or windows or moving the couch to clean under it can all build muscle mass. You’re exerting effort on your muscles, which acts the same way as working out. Lifting something heavy, whether it’s a barbell or couch, creates microtears and works muscles toward fatigue. Vacuum floors with vigor and put the Roomba in the closet. Not only will you build muscles, but you’ll also feel a sense of accomplishment. Climbing ladders, carrying bags of items to throw away, and getting rid of clutter can improve your life while improving your physique.

Have some fun and get active.

Whether you’re swimming, playing basketball, or riding a bike, you’re working muscles. Swimming builds the upper body muscles, while bike riding builds the lower body. Find an active way to spend your free time that gets your body moving. Before you know it, you’ll have more muscle mass and far less fat.

Be more aware of your movements and make them count more.

Are you getting up from a straight-back chair without rollers? Grip your hands on the side of the chair’s seat, lifting your body in the air. Slowly lower yourself until your bottom hits the chair’s seat and feet are on the floor. It’s a simple move once you conquer it. Lifting your body weight, whenever possible, like grabbing an overhead ledge and pulling yourself up or lifting your weight on stair rails, can increase muscle mass over time. Doing a plank while watching TV can accomplish the same.

Go for a walk. To build even more muscles, wear ankle weights or wrist weights. It adds an extra burden, causing improved muscle mass.
Give your kids a treat or your favorite pet special attention. Giving kids a piggyback ride or carrying your child or a pet in your arms can help build muscle tissue.
Increasing your protein intake can help build muscles but working them is still necessary. Some people choose bone broth or protein supplements to help. Choose products from animals that are pastured or free-range for better results.
Get more sleep. No matter what technique you use to build muscle tissue, adequate sleep helps complete the task. Your muscles heal and recover while you sleep. Skipping even an hour can reduce muscle mass.

For more information, contact us today at Revolution Training

Posted in Fitness

The Benefits Of Working Out With A Partner

Published by superadmin on April 25, 2023 | Leave a response

If you’ve ever changed your plans to workout just because you didn’t feel like it, you’ll appreciate the benefits of working out with a partner. At Revolution Training in Stamford, CT, classmates often become friends and eventually become training partners. One of the benefits is that it boosts motivation to attend classes and stick with a workout program. You know someone is waiting for you to train, so it’s similar to having an appointment, making you more likely to go.

A partner not only holds you accountable for showing up but also for maximizing your workout.

If you’re working out alone, you may not keep your appointment with the gym, and nobody is the wiser. If you go, you could spend a few minutes or several hours and still get nothing accomplished. There are many ways to goof off at any gym without getting any exercise. Talking to others, walking around, or just doing a few exercises without breaking a sweat and quitting can be a waste of time. If you have a workout partner, you’ll be more motivated to do your best, since someone else knows what you’re doing.

A workout buddy might not be in the same room as you.

A study was completed to see if checking with someone made a difference in the effort and consistency of their exercise program. In the study, one group had to report their exercise progress every two weeks by phone. The control group didn’t have to respond to anyone but just exercised. When the study was complete, it showed those who had to call someone had a 78% increased chance of completing their exercise program. A buddy program is similar but has better results.

You’ll push yourself a little harder and be safer when you have a workout buddy.

Nobody wants to be a slacker and most people love to win. When you’re working out with someone else, it can turn into a friendly competition. If your buddy does one more set than you do, you’ll probably opt to do one more to match that success. If you’re lifting weights having someone to spot you is important. A workout buddy can also watch you and make sure your form is correct to avoid injury and maximize the benefits.

If your workout includes running or jogging, a workout partner can make it safer. When people run together, if there’s a medical issue, there’s always someone to help. If there are two people, the chances of getting assaulted reduces.
Workout partners can do more than just share workouts, they can share healthy eating hints and recipes, plus provide support when you want to quit or feel defeated.
You’ll try more new exercises when you have a workout partner and share your knowledge. You’ll find ways to vary your workout and try more difficult workouts when you have a partner.
Working out with a friend can make exercising more fun. It helps prevent boredom and makes it more social so you’ll be more excited about exercising. It’s why classes are more fun than working out alone.

For more information, contact us today at Revolution Training

Posted in Fitness

Foods That Will Help Boost Your Memory

Published by superadmin on April 10, 2023 | Leave a response

As people age, they become far more aware of what they forget but forgetting happens to everyone. If you can’t remember what to buy at the grocery store, the name of your favorite book, or even the name of the boss’s wife, even though you know it well, you might need to change your diet. The food you eat can make a difference in how well memory is retrieved. Changing your diet can boost your memory and avoid the embarrassment of forgetting a name.

Increasing omega-3 fatty acids in your diet improves brain health.

There’s a beneficial ratio of omega-6 fatty acids and omega-3 fatty acids, which is 4:1 with four parts omega-6 to one part omega-3. The average diet in the US is far from ideal. It’s closer to having a 25:1 ratio, with almost six times as much omega-6. Many things occur when there’s an imbalance and too little omega-3 in the diet. It can cause mental decline, depression, poor memory, and aggression. Fat is necessary for the brain to function. The brain is 60% fat, of which half is omega-3 fatty acids. Omega-3 is a building block of the brain. There’s a correlation between Alzheimer’s or age-related decline and the intake of Omega-3. Include fatty fish, walnuts, chia seeds, flaxseeds, or eggs in your diet to boost omega-3.

Feed your brain health benefits with a little spice.

Studies show that reducing inflammation improves brain functioning. One spice that does that is turmeric. Curcumin in turmeric is an anti-inflammatory and antioxidant that directly affects the brain cells. It reduces inflammation and may benefit the brain by clearing amyloid plaque associated with Alzheimer’s or preventing it from forming. If you want to maximize the benefits of turmeric, pair it with black pepper. Cinnamon can help you become more alert and improve brain functioning.

It’s not always what you eat, but what you don’t eat that boosts memory.

You’ll not only lose weight and feel better, but you’ll also boost your brain power when you quit foods with added sugar. Sugar increases inflammation. Foods that help you lose weight can also improve your brain power. Studies show that obesity can increase the risk of mental decline dramatically. Obese individuals show a reduced amount of gray matter, the location of neurons, and an increased amount of harmful proteins responsible for memory loss in the hippocampus, the area of the brain for memory. Not only will healthy eating boost your memory, but it will also make your whole body healthier.

Blueberries contain phytonutrients that boost memory. Walnuts and other tree nuts provide vitamin E, healthy fats, and plant compounds that are memory-boosters.
Include red and orange peppers or citrus for added vitamin C. It’s an antioxidant that also protects the brain. Broccoli also contains antioxidants, plus has vitamin K that prevents inflammation.
Coffee or tea contain caffeine and antioxidants to boost memory power. Green tea also contains L-theanine, which helps you relax yet still remain alert. Green tea also contains polyphenols that protect memory.
Eating organ meats, egg yolks, and cheese can boost vitamin D. Vitamin D improves memory. Safe sunning is another way to increase vitamin D intake.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Exercises You Should Start Doing Regularly

Published by superadmin on March 25, 2023 | Leave a response

Regular exercise can help optimize health. You should do some form of exercise daily, even if it’s just going for a walk. There are so many different exercises, it’s hard to decide which ones to do. Our trainers can help you, but if you’re working out on your own, here are some exercises you should start doing regularly. To get an adequate workout, you need to add other exercises to your workout, so these are just a baseline to follow.

Work the large muscles of your body to boost your nitric oxide.

Nitric oxide relaxes the blood vessels, which lowers your blood pressure. You can increase it in your body with exercise, particularly from large muscle groups. Squats and lunges work large muscles. Squats also improve core and lower body strength, while building flexibility in the hips. Lunges help improve your balance and improve glute and leg muscles. Both burn tons of calories.

Do planks, push-ups, or both.

Push-ups are planks in motion, and also a lot harder to do since you’re slowly lowering and lifting your body, using both push and pull actions. Both push-ups and planks help build core muscles, particularly abdominal muscles. They both strengthen the entire body. Planks don’t put stress on the back but do help increase core muscle strength. You can modify both planks and push-ups to make them more suitable for your fitness level, such as bent knee push-ups or forearm planks.

Do a bridge or thoracic rotation to loosen your back and prevent future back issues.

The bridge helps build core muscles and doing them regularly can help prevent back pain and tighten your tummy. Thoracic rotations are stretches and also good exercises to help relax and strengthen muscles in the back, but focus more on the upper back. Both can help counter the effect that slouching has on your posture by stretching the muscles that have been trained to remain in a permanent slump through years of sitting and bad posture.

A stretch that will make everyone feel good is the knee or knees-to-chest exercise. Lay on your back with your knees bent and feet on the mat. Pull one or both knees to your chest by interlacing fingers around the lower leg or legs and pulling it toward you.
A wall slide will help your posture, which helps relieve the pain that comes from sitting too long slumped over. Stand against a wall with your hips and shoulders touching. Raise your arms in a V and then slowly lower them to a goal post without lifting your back off the wall.
Walking is a good type of exercise to do every day and it doesn’t require special equipment or much planning. You have to have good posture for it to be the most effective and can find easy ways to add to the amount of time you walk every day.
A four-minute nitric oxide dump combines four exercises performed ten times each per set, squats, alternating arm raises, non-jumping jumping jacks, and military presses. Do three sets of each three or four times throughout the day.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Is An Apple A Day Really A Good Idea?

Published by superadmin on March 10, 2023 | Leave a response

A lot of knowledge is passed to the next generation through proverbs. For example, “An apple a day keeps the doctor away.” has been a popular saying since the 1800s and the reason is that it’s true. We rely on facts and scientifically based knowledge at Revolution Training in Stamford, CT, and the facts are, apples are very healthy. There is a caveat. If you live a sedentary lifestyle and consume junk food for most of your diet, eating one or more apples each day may help, but may not keep you healthy. That doesn’t take away from its health benefits.

Apples are loaded with healthy fiber, phytonutrients, vitamins and minerals.

A medium size apple is just 100 calories, but it contains 16 % of the RDI of fiber, 6% of the RDI for potassium, 14% of the RDI of vitamin C, and 5% of the RDI for vitamin D. It has copper, manganese and also smaller amounts of vitamins A, B1, B2, B6 and E. Apples also contain powerful phytonutrients such as quercetin, catechin, and chloric acid. Quercetin is anti-inflammatory. Catechin is an antioxidant that’s also found in green tea. Chlorogenic acid, which is also in coffee, helps control weight and lower blood sugar levels.

Apples make your belly bugs happy.

You’ll feed the beneficial microbes in your gut when you eat apples. Apples contain soluble fiber that helps lower cholesterol levels and provide prebiotic benefits. Prebiotics feed the beneficial bacteria in your gut. Having good gut health and a diverse collection of beneficial microbes affects everything from digestion to brain and emotional health. Apples are healthy when they’re raw, but stewed apples have additional benefits. The effects of the pectin in stewed apples are more pronounced, so the pectin provides more benefits for maintaining and repairing the intestinal mucosa lining, reducing inflammation, eliminating toxins, and modulating the bacteria in the gut.

Improve your heart health by eating apples.

The fiber in apples feeds the beneficial microbes that help lower cholesterol levels. Studies show eating apples is as effective as many cholesterol-lowering statin drugs, but without the side effects. One study compared apples to statins and found eating apples was similar in lowering death rates from heart disease. Apples also contain a flavonoid called epicatechin. It helps lower blood pressure, another heart-healthy benefit. The skin also contains anthocyanins and other polyphenols, which also help lower cholesterol levels.

Obesity is the leading cause of preventable deaths. Apples help promote weight loss. It does that by increasing the fiber, making you feel fuller. Apple juice or applesauce won’t provide the same benefit.
Apples can help people with osteoporosis. The anti-inflammatory and antioxidant compounds that apples contain help slow calcium loss.
Apples can provide dental benefits. Eating apples promotes saliva, which can help keep the teeth healthier and brighter. Apples also contain nutrients that help boost healthy gums.
Apples can help reduce the risk of asthma, cancer and diabetes if you eat them regularly. The antioxidants also help protect the immune system and lungs.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Why You Should Put Yourself First This Year

Published by superadmin on February 25, 2023 | Leave a response

Why is it important to put yourself first when it comes to fitness? If you’re not healthy, nobody will be there to do the important things you do for others. Taking care of your health is similar to putting on your oxygen mask before you attend to children. It helps you stay alert so you can ensure they get the mask fitted properly onto the child. Also, if you put the child’s mask on first, he or she can’t fit your mask on you if you pass out. Self-care isn’t being selfish. You have to do it for yourself since nobody else can do it for you.

While thinking of others first is considered noble, you deserve the same respect.

If you don’t value yourself, who will value you? People take a cue from you on how to treat you. If you’re last on the list of importance, others will also treat you that way. When you take care of your needs, you not only show the world you’re important, too, you also have a more even temperament. Feeling good about yourself allows you to feel good about others and help put an end to moody days.

You’ll prevent burdening others with your illness.

If you’re overworked, stressed out, and out of shape, it’s a perfect scenario for illness. When you’re sick, it can affect the lives of others. There’s nobody to take care of them and often they become responsible for taking care of you. If you truly care about the people you love, you’ll take care of your emotional and physical needs. Doing that ensures you have the good health, mindset and energy to be the best partner, mother or friend you can be.

Lack of self-care can lead to making mistakes.

Everyone has had brain drain at one time or another. It often happens when you’re not getting enough sleep and running on empty. Self-care includes not only eating healthily and getting exercise, but also getting adequate sleep. When you exercise, you boost your mental clarity, increase your energy and even sleep sounder. It can help you improve your overall performance, get things done faster and in a safer, more accurate manner.

Take time first to take care of yourself, even if you have a busy schedule. As with your auto, it’s better to do the maintenance work for a short time every day, than to spend hours at the doctor’s doing repairs.
When you’re mentally and physically exhausted, your outlook on life suffers. Be the best you possible, which means be your happiest self. You can’t do that unless you’re healthy and fit. It will make every day better.
Being fit can help you finish the day with energy to spare. It makes you a better partner, friend and parent. When you have energy, you’ll be more apt to have a smile on your face and do more for your family and friends.
You don’t have to spend a lot of money on making yourself first. Just carve out a time every day to workout and do something for yourself. Make that time an appointment with your future happiness.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Why Your Weight Doesn’t Really Matter?

Published by superadmin on February 10, 2023 | Leave a response

Your weight isn’t the only way to measure your progress. It often doesn’t matter, especially if you’re building muscles. At Revolution Training in Stamford, CT we focus on a well-rounded program that helps you build muscle, lose fat and become the best you can be. If you rely too heavily on the scales and weigh in several times a day, you may become discouraged. Weight fluctuates daily. It doesn’t steadily drop but drops and rises, having bigger dips and lower highs as you progress. Many things can affect weight loss, even when you’re making progress.

Are you building more muscles and burning fat?

When you build muscle tissue, you might not see the weight loss you’d have if you were just dieting. Muscle tissue weighs more per cubic inch than fat tissue does, so the more you have, the heavier you’ll be. However, if you build muscle, but don’t shed a pound, you’ll also look thinner. You could compare fat tissue to feathers and muscle tissue to iron. The container holding a pound of feathers will be bigger than the one holding iron. Tracking your measurements can help prevent discouragement.

Changes don’t occur overnight and your memory blurs.

If you could see changes in just a few days from living a healthier lifestyle, everyone would do it. It would be motivating. Unfortunately, they don’t happen quickly and people often forget how they looked when they started. If you want to stay motivated, you can create your album of success by snapping a few pictures. You’ll need a full-length mirror or someone to help you. Stand at the same spot each time and wear the same clothing that reveals your body shape. Every two weeks to a month take a picture. You’ll be able to see a dramatic difference after a few months.

Your belly tells its own story.

If part of your fitness problem is belly fat, tracking your waist measurements will help you get a better idea of the progress you’re making. Belly fat is visceral fat, which crowds your organs. Not only is it the most dangerous, but it’s also the hardest to lose. If you take no other measurements, your waist circumference will give you a good idea of your progress.

Identify your reason for starting a fitness program and use that to measure your progress. For instance, if high blood pressure or health issues made you start, track your blood pressure.
Keep an eye on your productivity and your energy level. Are you getting more done in less time? When you’re fit, you not only move quicker, you have more mental clarity. Whether physical or mental, you’ll get tasks done better and quicker.
Can you pinch an inch of fat? Skinfold calipers are a way to judge the amount of subcutaneous fat. That’s the fat just below the skin. Measure the area on the hip bone, the triceps, the abdomen and the thighs.
Use clothing to measure progress. When you first start, find a piece of clothing that fits way too tight, like a pair of jeans. Use it to measure your progress. When they fit comfortably, not too tight, you’ve reached one goal.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Best Exercises For Back Problems

Published by superadmin on January 25, 2023 | Leave a response

While you have to do specific types of exercises for back problems, they do help. In fact, just walking can be one of the better exercises. Many of the clients in Stamford, CT who have back pain and still work out, say they do because it makes them feel better. It helps loosen the muscles and increases circulation to help injuries heal. Whether you have lower, mid or upper back pain, there are exercises you can do that help.

Upper back pain can be helped with stretching.

No matter where your back pain occurs, start your exercise session with a warm-up, like walking or cycling, before your stretching session. The stretches not only help boost circulation, but also loosen muscles and can immediately relieve some pain. Two types of stretches that can help relieve neck, shoulder and upper back pain. Neck rolls, where you roll your head down, to one side, back and to the other, shoulder rolls, arm circles and an overhead stretch can be good for

Use a combination yoga pose for both mid back and lower back.

The cat-cow pose is a blessing if you have lower or mid back pain. You start on your hands and knees with your head down and back arched upward—the cat pose. Then move to the cow pose by raising your head and lowering your mid back until there’s a downward arch in your back. Slowly repeat the movement. For mid back and upper back, a seated angel is a good back exercise. Sit in a chair and let your go back into the chair until your head is arched backward. Raise your arms and stretch behind your body for a deep stretch.

Lower back pain can put you on the sidelines unless you move quickly to stop it.

If you feel minor pain in your lower back and have a history of severe back pain, don’t wait. Find an area where you can do a few exercises. While some of the best are done on the floor, some aren’t. Stand up with feet spread for stability. Put your hands on your hips with fingertips in the small part of the back. Bend backward, arching your back, until you feel the stretch, hold and return. If you have a place to lie, you’ll need a towel for this one. Roll up the towel holding one end in each hand to form a loop. Lay on the floor with knees bent and feet flat. Put one foot in the loop and raise that leg, gently using the towel to lift the leg higher. You should feel a stretch on the back of the thigh. Lower and do the other leg.

Just walking can be a big benefit if you have back pain. Walking increases circulation and helps loosen the muscles in the back. Make sure you use good posture as you walk.
Always check with your health care professional before starting any program of exercise. In most cases, exercise is good for back pain, but that’s not always the case. Make sure before you proceed.
Working on strengthening abdominal muscles can help prevent back pain in the future. The stronger your abdominal muscles, the less effort the back has to maintain your posture.
A simple exercise for back pain starts by laying on the back and pulling knees to chest, with your arms around your lower legs, holding. You can also extend your arms, holding your upper body flat to the floor, while lowering knees side to side in a twisting motion.

For more information, contact us today at Revolution Training

Posted in Fitness

Effective Workouts To Lose Back Fat Quickly

Published by superadmin on January 10, 2023 | Leave a response

Most of the articles on workouts focus on building big muscles, flattening your belly or tightening your booty. Just a few address the issue of back fat, which can be uncomfortably unsightly, especially in swimwear. If you want to get ready for the coming summer season, start now with these exercises and aids that can help you look fabulous in a swimsuit next summer.

Start with a healthy diet.

You can simply exercise away back fat without lowering your calorie intake. You have to lose weight or change the composition of your body. Reducing your caloric intake doesn’t have to be hard. You simply have to eat healthier. It will help you take weight off and keep it off permanently. Cut out highly processed food and food with added sugar and focus on eating more fresh fruits, vegetables and lean meat. As you lose weight, it will come off all over your body, including your back.

Tone your core muscles.

Your core muscles are your abs, mid and lower back, with some of the shoulders, hip and neck. Work on core muscles, but also focus mostly on the upper, mid and lower back. Exercises for the upper and mid back involve pushing and pulling. Pull ups, push-ups, planks and side twists are just a few of the exercises that will help strengthen and tone the back. When you do planks, there are a variety of modifications you can do to work all the muscles in the back. Try doing a side plank, forearm and full extension.

Lower back muscles can be toned with an exercise that also works the abs.

If you’ve spent much time in the gym, you’ve probably heard of the Superman. Lay on your stomach with your hands in front stretched out and feet slightly apart. You’ll look like Superman as he flies through the skies. Lift your hands and feet off the ground about five to six inches and hold the position. For advanced workouts, lift your entire upper and lower body off the floor, balancing on your belly.

Let circuit training help tone and strengthen back muscles. Combine several back exercises into a circuit and do one set of each with minimal rest between exercises. Rest slightly and repeat.
For faster results, use weights when you workout. Adding weight to your exercise helps sculpt and tone the muscles faster.
Try a chair dip. Sit with your hands on the sides of the chair and legs extended, feet touching the floor. Scoot your bottom forward and while holding the chair seat, slowly lower your bottom toward the floor and raise it again.
Traditional exercises that are perfect for tightening the back muscles and sculpting the body include push-ups, barbell and dumbbell lifts and air boxing.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition