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July 2019

how to get rid of love handles

How to Get Rid of Love Handles

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Getting rid of love handles has always been a challenge for many individuals across all ages. 

Statistics and research even show that exercise and dieting may work, but it takes a very long time before results will begin to show. And the thing is the hustle and bustle of daily living leaves no time for anyone looking to get rid of this annoying belt of fat around the waist. If you belong to this category of people, then read on to find out how to get rid of love handles.

 

What are Love Handles?

Love handles – or “side butt” – is a belt of stored fat that sits around the abdominal area. They lie right on top of a specific group of abdominal muscles known as obliques. This fat is also as stubborn as belly fat and cannot quickly be burned away by performing typical ab exercises. To blast love handles away, you need to target them precisely.

 

What Can I Do to Get Rid of These Love Handles?

The following, if you put them into practice, will help you to get rid of love handles:

Cardiovascular Exercise

One of the most effective ways you can adopt to get rid of love handles is by performing cardiovascular or resistance exercises. The primary goal of these workouts is to increase your metabolism so that the stored fat can be burned off. 

You can start by engaging in 20-45 minutes of moderate physical activities like running, walking, swimming or biking daily.  You can do these up to 5 times every week. Mix these physical activities with basic calisthenics like bench dips, pushups, lunges, and squats.

You need to be consistent and determined to follow through with these exercises as it could take several weeks for you to start seeing the physical benefits.

You will start experiencing overall mental alertness as well as a boost in your energy level as you exercise daily.

 

Healthy Diet

Eating a healthy diet in addition to consistent workouts can play a significant role in eliminating love handles. You can start losing a few inches of this stubborn belt of fat by doing the following:

  • Drink at least four Litres of clean water every day, i.e. 120 oz
  • Eat at least five servings of fruits and vegetables daily
  • Limit the intake of processed sugar via cookies, soda, candy, etc.
  • Limit cheese and fried foods
  • Stop eating red meat. Concentrate on eating lean meats only, about once or twice a week

 

Eat Healthy Fats Only

You can also fill up on healthy fats such as fatty fish, avocado, nuts, olive oil, seeds, etc. as these have been proven to slim the waistline.

They will also help you to feel full, thereby causing you to limit the intake of calories throughout the day.

 

Sleep Well

If you don’t sleep well, a hormone known as cortisol will be secreted, and its levels in your body will increase abnormally. Excess cortisol in the human body can result in unnecessary weight gain.

Inadequate sleep has also been medically linked to obesity and diabetes. Therefore, to prevent unnecessary weight gain as a result of lack of sleep, always aim to get at least 8 hours of uninterrupted sleep every night.

 

You can also do the following:

  • Cut back on the consumption of alcohol
  • Increase your intake of complex carbs such as oats, beans, brown rice, etc.
  • Increase your intake of protein such as legumes, poultry, seafood, eggs, etc.

 

Conclusion

If you follow these tips doggedly, you will start to see improvements in your waistline.

skip leg day

What happens when you skip leg day?

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It’s infamous for being the most dreaded day of the gym – so much so that the social media world is rife with leg day memes.

The thing is, if you’re not a seasoned fitness enthusiast, then it’s most likely you’ve found yourself skipping leg day once or twice. First of all – don’t beat yourself up about it. But, there are many unknown factors as to why leg day is super essential for reaching your fitness goals. 

Don’t skip this article. In 5 minutes, you’ll realise leg day is just as essential as chest day! 

 

What happens when you skip leg day?

 

Your body will look unbalanced. 

Spending all your time building your chest and arms, while ignoring your lower body is running many risks. The most obvious being the unbalanced look. 

Spotting somebody, who hammers their chest and arms every week, but skips leg day is quite easy. The final product is a huge upper body and then the legs of a young boy. It’s not the greatest look. 

The goal here is to keep your body balanced and looking great from head to toe. 

Don’t become THAT meme. 

 

It can affect your performance

If you’re a keen sports player, then legs are essential. The reason for this is that the majority of your power and strength come from the lower part of your bed. This is called the ground force.

That simply means that the majority of your movement starts at the ground, moves up through your feet, then through your ankles, torqued through your knees and hips to create the force in your upper body. 

Your legs are the building blocks for performing at your best. The stronger and more powerful your legs are, the better your performance will be.

 

It counts as 2 of the 3 big lifts

There are 3 big lifts in the gym: bench press, deadlift and squat. 

These lifts all work the major muscle groups, so doing these lifts every week is needed for getting stronger. Not only that, all 3 power lifts help to burn fat, too. 

With this being said, it’s funny how the benches at the gym are always busy, but the squat rack can often be compared to a ghost town. 

Set your priorities right and you’ll see bigger benefits at a quicker rate. 

 

You increase the risk of injury

Bringing all of the above together can result in something serious – injury. Muscle imbalances, poorly conditioned legs and low mobility can lead to many issues, including back pain and torn muscles. 

The goal here is to keep everything running smoothly. Squats, lunges and deadlifts will help to build muscle around your weak joints, improving your stability and mobility.

But, the main thing here is simple – if you’re serious about transforming your body and fitness, then leg day is super essential. 

No more skipping. You’ll thank us in the long run. 

imstrong fitness

How to overcome the dreaded plateau!

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So, there it is – the P shaped wall standing tall in front of you. It sucks. 

The workouts have become the boring “same old” and you just aren’t seeing results like you once were. Is it game over?! HELL NO – you’ve just hit plateau. 

Don’t worry, it happens to all of us at some point. It’s not about it hitting you, it’s how you deal with it that matters. 

We’ve got a number of hacks on how to smash through that wall! Ready? Let’s go! 

 

What is plateau anyway?

It’s probably one of the most hated terms in the fitness world. The reason is because it basically means your gains have come to a sudden holt. 

What makes it worse is that there isn’t just one reason for it, there are many possible reasons. Maybe you’ve overtrained, you’ve been eating badly, or maybe your workout has just become all too predictable.  

So, how do you pass it? No, in fact – how do you smash plateau to bits? 

 

Take that needed break! 

Probably thinking you read that wrong, right? A fitness business telling you to rest?! Well, rest is the way you grow. 

Honestly, it’s not a workout that makes you grow – curling dumbbells actually rips the muscle. It’s when you rest and recover – that’s when your muscles grow. You simply won’t tone up or grow muscle without resting. 

This is the same with all aspects of fitness. If you’re a keen runner, give your body a rest. If you’ve been on a hard diet for 8 weeks, go grab a pizza. A cheat meal is needed to shock your body.

This break and food shock helps to stop your body from getting stuck in the same routine. 

 

Look at your lifestyle

Working out 5 times a week is awesome, but if you team that with a weekend on nights out – with gallons of beer – then it’s just not going to work.  

Firstly, alcohol is considered an ergogenic substance. This means it impairs results and performance. Something a plateau will thrive on!

Hey, we aren’t boring, enjoy a night out like everybody. You only live once! But, try to tame it down a little. One night out a month won’t hurt you. 2 nights out a week will. 

All in proportion! 

 

Add a new workout routine

One of the most common reasons plateau occurs is that you’ve been doing the same routine every week for too long. A great method to beat plateau is by mixing things up! 

Finding a workout routine to match your goals can be tough, so, we recommend trying out challenge workout! It’s made especially for people looking to get results – life long results! 

Click here to find out more on the IMStrong Challenge.

 

Lastly, keep tabs on yourself

Monitoring your body and fitness progress is essential for gaining maximum results. It not only shows you what areas you need to work on, but it also helps to keep you motivated. Seeing how far you’ve come in 3 months can be one of the best boosts to workout moral that you can get! 

Look – plateau happens to all of us. Follow these short simple tricks and you’ll smash through it and be back to seeing gains in no time!

get bigger arms

The IMStrong Tricks To Getting Bigger Arms

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It’s probably the most common goal when it comes to building muscle in the gym – getting bigger arms. Everybody wants the bulging biceps – how does the saying go… suns out guns out? Well, with our tips you can get bigger arms and it will be the gun show everyday – whether the suns out or not!  

Ready? Let’s go! 

 

Things to avoid:

 

Don’t Over Train Your Arms. 

When people want bigger arms they can often fall into the trap of overtraining them. Your arms are muscles, which you work during the majority of all your upper body workouts. Therefore, you can’t train your arms more than 2 times a week. Muscles don’t grow during the actual workout, they grow when they rest and repair. 

 

Neglecting Other Muscles. 

When you focus on a certain group of muscles, the other muscles don’t grow at the same pace. We’ve all witnessed that guy in the gym, whose body isn’t in proportion – big arms, huge back – tiny legs and waist. It looks silly – so silly, in fact that many memes are made of this. 

To avoid this, stick with working your full body throughout the week. Grow all your muscles at the same pace and you will look better, quicker.

 

Not Eating Enough Food. 

When you want to grow your muscles, you need to eat more. The fuel to growing comes from your diet. You must gain weight to get bigger arms. 

 

Things to do: 

 

Up your calories

Following on from the last section, you will need to eat more calories than you burn, during the day, to get bigger arms. 

The recommended calorie intake for most guys is 2500kcal/day. You want to up this. Not by much – just an extra 300-500 calories. If you’re quite skinny and have a fast metabolism, you may need to up them even more.  

 

Get Stronger. 

Size comes with strength. As you progress, you want to up your weights. This isn’t just with your curls either, we are talking throughout all of your workouts – squats, deadlifts. Up them all as your weeks go on. Just make sure you’re using good form throughout. 

 

Track Progress. 

A great way to keep yourself motivated and keep your arms growing is with tracking your progress. Try to measure your arms and your overall weight every 2-4 weeks. Don’t get too obsessive, though. Your body tends to change everyday. 

If – after 4 weeks – you don’t see your arms getting stronger or bigger, then maybe you need to change up the workout or the diet plan.