That doesn’t mean all hope is lost, though. Far from it! The key to losing weight is understanding why your body loses weight differently in the first place, then coming up with weight-reduction strategies that account for said differences. eFitnessHelp offers some reliable advice below. 

Why women lose weight differently 

The UPMC offers 4 science-backed reasons women lose weight differently: physiology, genetics, psychology, and culture. To put it in a nutshell, women have slower metabolisms causing them to burn fewer calories and hold on to more weight; they often inherit a heavier “natural weight range”; they are more inclined to yo-yo diet; and they receive the same food portions as men everywhere (such as restaurants).

Strategies for women to lose weight

Once you understand why you lose (and gain) weight differently, you can come up with weight loss reduction strategies uniquely suited to you. Here are some tried-and-tested ones:

1. Reduce stress

Excessive stress causes you to gain weight, not to mention induce cravings for fatty, high-sugar foods. If you can manage your stress levels, you can keep your weight under control too. Go out in nature, listen to music, pick up a hobby, and meditate. If you work from home, you can create a home office space that minimizes stress. Some suggestions from experts are decluttering, creating a storage system for paper records, and having ample lighting.

2. Eat healthy

If there’s one thing that will help you lose weight, even more than exercise, it’s healthy food. NBC shares healthy foods that science has green lighted: Plant foods like whole wheat and grains as well as foods with healthy fats and carbs like vegetables and fruits. Avoid red meats, processed meats, and processed foods in general. Also, drink more water. Last, but not least, control your portions. Eat till your hunger abates, not till you’re bursting.

3. Sleep better

The amount of sleep you get also influences your weight. Not only does your body burn food when you sleep but if you don’t get sufficient sleep, you will gain weight.  It’s a good idea to get at least 7 hours of sleep or more every night. The quality of sleep you get – how rested you feel the next day – also matters. Have a sleep routine, get a comfortable mattress, and maintain your room’s temperature.

4. Do yoga

Did you know there are yoga poses to help you lose weight? Some poses burn calories rapidly while others target areas of your body that hold fat – think your love handles, belly, and thighs. A well-rounded yoga routine, paired with a solid diet, can help you drop weight quickly. Yoga also offers other benefits – more flexibility, energy, and better health in general.

5. Join a gym

Going to a gym is a wonderful idea. It doesn’t just offer exercise benefits but also motivation-related ones – having fit people around you can fuel your competitive drive and give you the motivation you need to get fit yourself. Most gyms also have experienced trainers who can offer targeted weight-loss and nutritional advice.

Also Read: How to Lose Belly Fat Without Losing Weight?

6. Walk more often

Walking is an easy, highly-effective way to reduce weight. Furthermore, walking after you eat a meal can help you digest your food better. Last, but not least, walking also helps your mental health and keeps your stress levels down. If your neighborhood isn’t pedestrian-friendly, look for an area with a high Walk Score of 70 or above to get your daily steps in.

Women naturally hold on to more weight, and have a harder time shaking it off. Regular exercise, combined with a healthy diet, still allows them to lose weight reliably. Sticking to a solid self-care routine is the key to getting rid of as much as a pound or two every week, not to mention maintaining a reduced weight long-term. 

Achieve your health goals with expert guidance and resources from eFitnessHelp – your partner in a stronger, healthier you!

This article will help a novice understand all about jumping rope, its benefits, and an apt way to carry it out.

What is jump rope?

A jump rope is a skipping rope that fitness freaks often use to gain strength and build muscles. Jumping rope is a type of workout in which you swing a rope around your body and leap over it as it passes beneath your feet. Because the continual movement raises your heart rate, it’s a kind of cardiovascular workout.

Why practice jumping rope?

Let’s speak about why you should jump rope in the first place before we get into the foundations of jumping rope.

#1. Efficient and effective exercise

One of the most efficient workouts is jumping rope. The majority of people are unaware of the benefits of jumping rope. Jumping rope may burn almost 1000 calories each hour. It is an efficient cardio workout compared to other activities, and it helps you burn a lot of calories. Jumping rope improves your stamina and fitness, as well as your agility, coordination, strength, and foot speed, among other things.

#2. Convenient and quick

A jump rope is small and portable, making it easy to carry with you wherever you go. You may use it at home or take it to the park with you while your children play. When you add ropes to the mix, you can get a terrific full-body exercise in less than 30 minutes due to its calorie-burning capacity and general efficacy.

#3. Fun workout

You may switch things up using the jump rope. It’s an excellent workout tool to add to your current program or to utilize on its own. Learning to jump rope is a lot of fun in and of itself. You may start learning new jump rope abilities and adding additional workouts to your program as your skills and coordination develop.

Benefits of jumping rope

There is a lot to like about jumping rope, and it has several advantages that will make you want to include it into your workout. This old-school training equipment provides low-cost, portable cardio and total-body strengthening workouts. It may also allow you to have a vigorous, sweating exercise without having to leave your house, making it an excellent alternative during these epidemic times.

Also Read: Complete Bodyweight Exercise Guide

#1. Effective cardio

Jumping rope is an intense exercise, and one minute of strenuous exercise is about equivalent to two minutes of moderate-intensity activity. Rope skiing is an effective cardio exercise as it puts the body in motion. 

#2. Body Strengthening

Jump rope targets the whole body and persistence practice helps in gaining endurance and muscle strength. 

#3. Enhanced bone density

Because of the force of leaping, jumping rope can help develop bone density.

#4. Agility increases

Jump rope form necessitates moving from the balls of your feet, which aids in the development of good footwork and agility. This benefit of jumping rope is especially useful in sports that need rapid direction changes.

How can a beginner start jumping rope?

Jumping rope does not need any basic abilities. All you need is a suitably sized rope, a suitable surface, comfortable clothing, and some basic form knowledge. 

While making sure rope is the proper size, follow these steps: Mosbarger recommends grabbing a handle in each hand, stepping one foot into the middle of the rope, and pulling the handles up to your chest until they’re level. On the other hand, heavily weighted ropes are better for advanced jumpers since they provide more excellent resistance.

Also Read : Top 8 Tips To Gain Muscle without Fat

Choosing the suitable jump rope

There are so many different jump ropes in the market now that it might be a little daunting if you’re just getting started. For choosing a suitable rope, you should consider your goals and weight to decide the type of rope.

How to size a rope?

Step one foot on the rope, bring your feet together and tighten the rope. Gather the handles and point the top of the bag towards your chest. Only measure the length of the cable; do not include the handles in the measurement. The rope length from beginner to intermediate length guideline should be used as a starting point, with all efforts aimed at gradually shortening the rope length. A shorter rope length allows for a more compact posture, which minimizes fatigue in the major muscle groups while also allowing for a faster rotational cycle rate. In other words, a shorter rope allows you to do more labor.

Positioning jump ropes properly

There are two ways to do this-

Symmetry: Make sure your hands are approximately the same distance apart from your body’s midline.

Movement– Make sure the elbows and shoulders move as little as possible. Your wrists should generate jump rope rotation.

Exercises with jump rope for beginners

A beginner can carry out the following exercises in the initials-

1. The alternate footstep
2. The boxer step
3. The side swing
4. The cross-over
5. The double under

Also Read: Workout For Abs

Prerequisites for jumping rope

Beginners are recommended to choose the right rope by carefully measuring the following parameters-

Choosing the right rope- A basic beaded jump rope is recommended for beginners. These ropes are low-cost, long-lasting, and sluggish.

Sizing rope properly- A longer rope is excellent for novices because speed is not the goal. A longer rope slows things down and gives you a little more wiggle room in the timing. To determine the size of your rope, place it in the middle of the cord. The jump rope handles should reach up to your armpit.

Choosing the right surface- Choosing the correct surface is necessary because you get back to the floor as you jump.

Final Thoughts

Choosing the suitable rope for beginners is an arduous task that the article has made easier to understand. Bear in mind the mentioned points, and you can start jump ropes without any hassles.

Happy Reading!

Happy Jumping!

Men’s Beginner Workout

One needs to get the fundamental rules right, for beginner workout, in a weightlifting program. Beginner workout for strength gives noteworthy brings about the individuals who have attempted and fizzled at re-designing their wellness with simply diet or cardio.

Popular beginner workout routine for men and list of exercises

Running Treadmill:

Do this one beginner workout for 1 set in 25 minutes every day. Most of these machines have a manual setting, or you can choose a program to run. Treadmills offer accommodation, cardiovascular advantages, and for the most part, have less effect than running outside.

Leg press:

Do this beginner workout for 3 sets with 5 repetitions each. Increase the weight every week. With a press machine for legs, be rested on it and keep your legs directly in front at a distance of shoulder width. Lower the security bars holding the weighted stage set up and press the stage as far as possible up until your legs are completely stretched out before you. Pushing basically with the impact points of your feet and utilizing the quadriceps return to the beginning situation as you breathe out.

Also Read: The 12-3-30 Workout for Beginners and Runners

Lat Pulldown:

In this beginner workout, rest on the machine with a stretched rod fixed on to the pulley. Get the bar with the palms looking ahead utilizing the endorsed hold. This is your beginning position. As you inhale out, bring the bar down until it contacts your upper chest by drawing the shoulders and the upper arms down and back. Do this beginner workout with lower weights, for 3 sets with 5 repetitions each.

Triceps Pushdown:

In this beginner workout, attach a rope attachment to a high pulley and grab with a neutral grip. Standing up with the middle straight and a very little tendency forward, bring the upper arms near your body and opposite to the floor. The lower arms ought to face up towards the pulley as they hold the rope with the palms confronting one another. Use your triceps, the chain or rope can be brought down just as you would get individual chain sides to your thighs. The upper arms ought to consistently stay stationary by your middle and just the lower arms should move.

Crunch using machine:

Choose a lower weight and rest on the machine with your feet below the pads. Your arms ought to be twisted at right angle point as you lay the triceps on the cushions gave. This will be the first position of this beginner workout. Simultaneously, start to lift the advantages as you crunch your upper middle. Inhale out as you play out this development. Focus on utilizing your abs to move the weight while loosening up your legs and feet. Following a subsequent interruption, gradually come back to the beginning position as you take in.

Stretching, after beginner workout, has numerous physical advantages, and can improve disposition by discharging muscle strain and encouraging unwinding. If this is not a part of your beginner workout regime, you can appreciate the advantages of this sort of preparing by joining only a couple of practices for apprentices toward the finish of your beginner workout session.

Beginner workout for men at home

10-minute routine uses only bodyweight exercises including a plank, push-up, squat, and jumping jacks in a beginner workout regime. And you can modify all of the moves based on how you’re feeling. Traveling through these normal—however incredibly powerful activities—will assist you with getting increasingly mindful of your structure, and it will set you up for additionally testing varieties as you get more grounded. Presently how about we begin with the exercise underneath, as part of the beginner workout routine.

Beginner workout in Gym

Try this beginner workout once a week. You will need to do three circuits, resting for two minutes in between. Engage the mind-muscle connection and focus on the targeted area to feel the burn and maximize effects.

Hand weight hip extension:

This is an all-body workout intended for the beginners

Romanian deadlift:

One of the advanced exercises in the list of beginner workout sets, this lift ensures strength and endurance in men.

Floor press:

This exercise can be done at any convenient place and does not require additional equipment or clothing.

Floor dumbbell Russian twist:

This exercise benefits – core, Abs.

Vitamins, minerals and, water are also involved in apple cider vinegar besides acetic acid.

Many studies related to apple cider vinegar have been done on animals which show that it lowers blood sugar level, improves metabolism and reduces appetite as well. But such studies haven’t done on humans to date.

Health Benefits of Apple Cider Vinegar

1. Lowering the blood sugar: Acetic acid improves the scope of the liver and muscles to take in sugar from the blood and this is how blood sugar level is lowered.

2. Decreases insulin levels: A study done on rats found that enough intake of apple cider vinegar helps the body in decreasing insulin levels and this is one of the reasons why you should consult a doctor before consuming it especially when you are diabetic.

3. Reduces appetite: Consuming apple cider vinegar suppresses your appetite as it makes you feel fuller. Due to this function, you are able to consume fewer calories and reduce excess fat.

4. Improves metabolism: The properties of apple cider vinegar support fat burning and boosts metabolism which also helps in fat burning.

 5. Don’t store much fat: Apple cider vinegar prevents you from fat storage and saves you from gaining more weight.

6. Supports fat burning: Acetic acid helps in fat burning according to an experiment performed on rats. You should be very cautious about its usage.

7. Improves PCOD: Women suffering from polycystic ovary syndrome (PCOD/PCOS) find improvement in insulin sensitivity who took apple cider vinegar for 100 days.

Some other benefits are as follows:

This lowers your cholesterol and improves your heart health.

•  This also has some protective effects against cancer.
•  This lowers blood sugar levels and also fights diabetes.
•  This can kill many types of harmful bacteria
•  This helps you in losing weight as well as reducing belly fat.

Weight Loss

Apple cider vinegar is a magical drink for weight loss. Adding 2 tablespoons of apple cider vinegar in your morning drink or following the detox recipe is sure going to give you results. It increases fullness and reduces your calorie intake.

If you can’t take it early in the morning just add 1-2 tablespoons of apple cider vinegar to your diet. It also reduces your body fat percentage moreover it reduces belly fat.

Apple cider vinegar decreases your appetite which reduces calories and aid in weight loss. It boosts your metabolism and improves your blood sugar. It has many health perks which can be enjoyed by its daily usage. 

Detox Using Apple Cider Vinegar

The easy and quick recipe of detox is 

• STEP 1: Take 20-25 ml. of unfiltered apple cider vinegar.
• STEP 2: Add almost 8 ounces of purified water to it.
• STEP 3: Add 1 to 2 tablespoons sweetener like organic honey (optional)
• STEP 4: Add lemon juice, apple juice, cayenne pepper, cinnamon, and ginger (optional)

Uses of Apple Cider Vinegar

1. It can be used as a detox drink for a healthy daily routine.

Apple cider vinegar is basically taken as a detox drink, usually for health benefits. It prevents you from gaining weight because of its acetic properties.

2. It can be used in a salad dressing.

Apple cider vinegar is also used as a salad dressing. It enhances the taste of the dressing and it is a healthy option as well. It is added after diluting.

3. Can spray it onto the popcorn 

To get a good change through mixing and blending flavors you can try adding some apple cider vinegar on to the popcorns.

4. Can mix it with a green juice.

If you are new to this drink (apple cider vinegar) and are not able to adapt to its taste then you can mix it with your green juice and enjoy the health benefits.

5. Can stir it into soups, and sauce 

Apple cider vinegar could be added up in the sauces and soups as well to get a fuller flavor.

6. Can use it as a preservative

Apple cider vinegar is also used as a preservative just like other kinds of vinegar it also has acetic nature.

7. It can eliminate bad smells.

When we mix apple cider vinegar with water and Epsom salts it turns into a foot soak. This may help get rid of unwanted foot odor by killing off odor-causing bacteria.

8. Prevents from cancer.

It is said that apple cider vinegar has some antibacterial properties which help to kill cancer cells (but this is not proven scientifically).

9. Natural cleaner

Apple cider vinegar is a natural cleaner because of its antibacterial properties. Mix 1 part of vinegar with 2 parts of water to get a good cleaner.

10. A Facial toner

Apple cider vinegar is used as a facial toner to reduce the signs of aging and an effective home remedy to reduce acne. Here, 1 part of the water is mixed with 1 part of vinegar but if your skin is sensitive you need to add more water.

 11. Helps sore throat

Apple cider vinegar when consumed undiluted create throat burns but it is also a remedy for sore throats because of its antibacterial properties. Before trying this remedy make sure that apple cider vinegar is diluted with water.

12. Helps in boiling eggs

Adding a little apple cider vinegar to boiling egg water helps to maintain egg whites in its shape and these eggs are boiled more quickly when compared. This is majorly useful if the shell cracks while boiling.

13. Gives a good wash to fruits and vegetables

Some people like to wash their fruits and vegetables in apple cider vinegar as it is believed that apple cider vinegar removes more of the chemical residues than water. But this is also done by diluting the vinegar. 

Related Article: All About Protein Shakes Recipe

14. Dandruff treatment

A good hair rinse is done after massaging apple cider vinegar in the scalp to remove or to reduce dandruff. 

Apple cider vinegar (diluted in water) hair rinse also detangles the hair and gives your hair a good shine.

15. Removes unwanted plants

Apple cider vinegar is mixed with lemon water and sprayed undiluted on the weeds to kills them. Before trying this make sure that the plant is unwanted and you are not killing them if any alternative solution is present.

16. Texture enhancer in the baking

Apple cider vinegar is a friend in baking delicious cakes and cookies. It is a taste enhancer in baking especially when you say no to eggs.

17. Treating acne 

Usually, diluted vinegar is dabbed on the pimples which work wonders, but if used undiluted can cause skin burns. This is not scientifically proven yet.

18. Help with morning sickness

It helps women with nausea brought on by pregnancy, besides that it also helps other gastrointestinal disturbances.

You should drink 1/2 ACV in a tall glass of water daily twice in a day to get relief from these symptoms

19. Give relief from Arthritis

Arthritis is an inflammatory condition that causes pain and swelling in joints, to get relief from this, people move towards Arthritis medications which are effective but still you can go for the alternative treatment to relieve their symptoms including Apple cider vinegar.

Related Article: White Rice vs Brown Rice

As apple cider vinegar also contains pectin and some people think that pectin absorbs specific toxins which give them relief from these symptoms.

20. Other uses

In addition to the above uses and health benefits, apple cider vinegar is a cheap and versatile household item and has many other uses.

Faq: what are the side effects of apple cider vinegar?

With lots of benefits there are some side effects of apple cider vinegar if we have not taken some precautions:

1. Digestion problem

Intake of apple cider vinegar creates digestion issues. It is recommended to take a small amount (30 ml. maximum) per day.

2. Gastroparesis

Slows the rate at which food leaves the stomach to make you feel fuller and suppresses your diet. This creates gastric problems. 

3. A lower level of potassium

It can cause muscle weakness as well as paralysis which can affect many parts of the body. 

4. Damages tooth enamel

The nature of apple cider vinegar is acidic and acid can weaken tooth enamel over a period of time if taken daily in a higher amount. 

5. Throat burning sensations

Acidic nature recommends you use it after diluting enough (Apple cider vinegar is usually diluted in a big glass of water).

Related Article: Leg Workouts – The Only Reason That Shouldn’t Make Your Knees Weak

6. Skin burns

There are some cases in which it is found that if apple cider vinegar is used on sensitive skin for treating moles burns skin. 

Faq: What Are Some Precautions That Should Be Taken?

• We need to limit our intake up to a maximum of 30 ml.
• We need to dilute apple cider vinegar and drink it through a straw as our teeth should not be exposed to it.
• To prevent enamel damage we should rinse our mouth after taking apple cider vinegar.
• We should consult our doctors before making any changes.

RESEARCH

A six-week study was performed on apple cider vinegar regarding weight loss which was performed on rats. Another study was done on obese people who took apple cider vinegar for 12 continuous weeks. Both studies show weight loss and reduction in body fat. But more research needs to be done on humans. 

Recent Article: Best Bodybuilding Program

Chest Exercises and Rear Delt Exercises

5 Ways To Detect Anxiety Disorders

Examples of some Push Day Workouts

#1. Push Ups

One basic push day workout is to perform pushups. To do pushups first, you must get yourself in the Appbank position by keeping your feet and body straight from head to heels. Then keep your hands in line with your shoulder but try to put them slightly wider.

Then use your core and gluten to hold the position. Keep your head neutral and elbow tucked as much as you can initially towards your body with a lower torso portion leaving a few inches gap between your chest and the floor. Then simply push your body up using your hands to maintain the position. Then get back to your initial position. Repeat this unto your set count.

#2. Dumbbell Bench Press

First, you gotta lie on your back on a padded bench or some flat surface just a bit higher from the ground. The feet must be flat on the floor, and you must grab weights or dumbbells with both hands at arm’s length a bit over your chest.

Keep your back steady and maintain a 45-degree angle of hands with your body and then steadily lower the dumbbells till your upper arms get parallel with the floor. Then, reverse the process backwards to get back to the initial position. Repeat the process.

#3. Shoulder Press

You got to stand straight first, holding two dumbbells in front of the shoulders, with tucked-in elbows, and the palms should face each other.

Keep your feet spread hip-width apart. Keep your back flat, engaging your core; press the weights straight up from your shoulders till your arms get straight with your biceps by your ears. Get slowly back to your starting position and repeat the process.

Related Article: Top Calisthenics Workouts for Beginners

What are Push Pull Workouts?

Some people train their whole in a single day, but you better not get intense if you are doing so, as combining the push, pull, and leg workouts a day maximizes your injury risk.

One must have alternative days for each type of workout for better results. Here we have a simple push, pull, legs day program setting up a fixed weekly routine, which you can follow up to continue with for as long as you wish as a beginner.

1. You can start your push, pull, and leg workout routine by training your chest, triceps, and shoulders on the first day. These target areas mainly engage the push workouts like chest presses, pushups, shoulder presses, etc. Try to do these three sets of each workout, hitting all the above-mentioned body parts, and the reps should range between 8-12 per set if you are a beginner.
2. Train your biceps, back, abdomen or core the next day while the first three muscle groups have sufficient time to recover. Here we are doing pull workouts for biceps. You can choose biceps curls using dumbbells. For your back, a row is a perfect option. Ab crunches will make your core stronger. Keep the set count t to 3 for each workout and rep count ranging between 10 to 15.
3. Train your legs. You can do setups as much as your body allows, just breaking your comfort zone. Leg raises and presses should also be performed in this case, keeping a good set and rep count.
4. Repeat what you did on day 1 and try to increase your set or rep count.
5. Repeat the day 2 workouts trying to increase the set or rep count.
6. Train your legs again.
7. It is preferable to have a rest day in a week to break the stereotype.

Related Article: Let’s Burn The Fat! Top Exercises For Lower Body Workout

What are Push Pull Split workouts?

The push, pull leg split workout mainly focuses on the major muscle groups. If you are a newbie, you must to build and plan your best 3-day or 6-day workout split to gain muscle.

The most effective way to build routines around the push-pull split workouts is squats, bench presses, etc. And along with effective isolation movements like bicep curls etc.

The push pull workout is for those who are experienced lifters and have a good understanding of both compound and isolation movements. You can have success with a 5-day push-pull split workout for 6 months or more than that. And more important is to have a balanced nutrition diet.

The push-pull split workout is a perfect solution for those with the time and energy to achieve what you can get from the push-pull split workout routine.

The Push-Pull Leg workout routine

The push pull leg workout routine is an excellent way to structure your weekly workouts by dividing your workouts into three categories:

1. Push Exercise on chest, shoulder, triceps
2. Pull exercise on back and biceps
3. Legs

You can easily manage your push pull leg workout around your work schedules. Only you need to change your push pull leg workout every 8-12 weeks to keep your mind and body stable.

6-Day Push-Pull legs workout 

1. Chest, shoulder & triceps
2. Back, Biceps & Abs
3. Legs
4. Chest, Shoulder & Triceps
5. Back, Biceps, and Abs
6. Legs

The beginners should follow the schedule in every other day split, while the intermediate lifers must perform the routine in 3-on/1 off split it Push/Pull/Legs/Rest and then repeat.

The advance lifter must perform the push-pull legs workout in a 6-on/1-off manner.

Also Read: Hip Extension Exercise Guide 2022 [Butt & Glute Exercise] for Men and Women

Frequently Asked Questions (FAQ)

What type of nutrition must I intake while practicing the pull-push workouts?

If you want to maximize muscle size and strength gains at 6-days a week, you must match your caloric intake. High-volume programs require increased calories.

How much exercise per day should I do?

It is best to choose 4-5 exercises and stick to that workout for about 6 weeks, depending on your progress.

Are Push-pull workouts effective?

Keep focused on how you move rather than what body parts can help you get stronger and faster. Training your upper body on one day and the lower body on another is a great way to approach your workouts.

Hyrox workout is basically a competition in the fitness world that includes a 1 km run and a few functional workouts combined together that needs to be performed one after the other. In the Hyrox workout, the total repetitions for both the run and the functional workout need to be 8 times so that the individual taking up the challenge completes a total of 8 km run and the functional Hyrox workout also needs to be performed 8 times.

To perform the Hyrox workout you need to ensure that you must be having enough power, speed, strength, and also endurance combined. The Hyrox workout is a fantastic test if you are willing to test your overall fitness.

Where does the Hyrox Workout take place?

The Hyrox events mainly originated in Germany, but currently, the events for the Hyrox Workout take place throughout the globe, including Spain, the Netherlands, the United Kingdom, and North America. However, the rules don’t vary from place to place. Everywhere in the world, the rules and requirements for the Hyrox Workout remain constant.

Specifically, suppose you are a runner, a cross-fit athlete, a triathlete, or an Obstacle Course Racer. In that case, you will find them to be more interesting as it has been noticed that the events, including Hyrox Workout, have been noticeably popular among them.

Criteria and Categories of the Hyrox Events

If you are applying for the Hyrox Workout event, you must be 16 years old. The Hyrox Workout events are open for both men and women. There are two categories in the Hyrox Workout.

One is the average category, whereas the other is the pro category, where you need to lift heavier weights in the functional workout. The last age group for the pro division in Hyrox Workout is 65-69. The Hyrox Workout can be performed in teams. It doubles have split men and men, women and women, or men and women, similar to the relay.

There are specifically seven categories, namely:

1. Hyrox Men
2. Hyrox Women
3. Hyrox Men Doubles
4. Hyrox Women Doubles
5. Hyrox Mixed Doubles
6. Hyrox Pro Men
7. Hyrox Pro Women

The Hyrox Workout competition

 The followings are the requirements for each Hyrox event that includes the Hyrox workout:

• A 1 km Run
• A 1 km Ski
• A 1 km Run
• 50m of Sled Push (75-175kg)
• A 1 km Run
• Another 50m of Sled Pull (50-125kg)
• A 1 km Run
• 80m Burpee Broad Jump
• A 1 km Run
• Row for 1 km on Concept 2 Rower
• A 1 km Run
• 200m Kettle Bells Farmers Carry (16-32kg)
• Another 1 km Run
• Sandbag lunges for 100m (10-30kg)
• 1 km of Run
• 100/75 repetitions of wall balls (4-9)kg

The functional workouts’ weights vary from average to pro category.

What are the things involved in Hyrox?

Along with all the running, the Hyrox also includes the following things:

#1. Skierg

It is a shoulder and core exercise, but when done correctly, the lower body muscles are also involved.

#2. Sled Push

The sled push is an excellent exercise for targeting the lower body muscles, especially the anterior thigh muscles. This exercise engages the whole posterior chain as well as the core muscles. It makes it an excellent exercise for overall strength and development.

#3. Sled Pull

The Sled Pull is an excellent exercise for working the entire trunk, especially the lower back and quads. Your biceps will also benefit significantly from this exercise.

#4. Burpee Broad Jump

The Burpee is an excellent exercise for targeting the large muscle groups in the chest, back, and thighs while also boosting your heart rate. The arm muscles, particularly the triceps and shoulder muscles, play an essential role in the exercise. The muscles in the quads, calves, and glutes are crucial when jumping forward.

#5. Rower

Rowing is an excellent way to work almost every muscle in your body. When done with the correct form, rowing can activate up to 85% of your muscles, burning more calories than any other gym equipment. Unfortunately, the rowing machine is also very forgiving of sloppy technique. It means it’s easy to row without getting the full benefit of the exercise. Focus on form and technique to get the most out of your rowing workout. It will help you work more muscles, burn more calories, and get the most out of your workout.

#6. Farmer’s carry

The Farmer’s Carry is an exercise that primarily targets the upper back muscles (trapezius), the entire core, and the forearms (grip strength). The lower body is secondary but still involved. This exercise is excellent for increasing upper-body and core strength and stability.

#7. Sandbag lunge

The lunge is an excellent exercise for targeting the thigh and glute muscles. Additionally, because the centre of gravity shifts during the lunge, it tests the stabilizer muscles from every angle. It makes the lunge a more difficult full-body exercise than other exercises that use a bar.

#8. Wall ball

The Wall Ball is a functional training mainstay, but this deceptively simple routine needs more than throwing a medicine ball into the air. Throwing the med ball also requires upper-body action, especially the shoulder muscles. To execute the move correctly, start with your feet shoulder-width apart and the medicine ball at chest height. From here, explosively push off the balls of your feet as you throw the ball up against the wall. When the ball rebounds, collect it at chest height and repeat the process.

How is Hyrox different from CrossFit?

Hyrox is a fitness training method that uses various simple equipment like barbells, kettlebells, dumbbells, and bodyweight exercises. This training method is similar to CrossFit but does not include more difficult lifts like the snatch and clean & jerk.

How to train for an Hyrox?

If you want to be in shape and do a Hyrox exercise, you’re probably wondering how long it’ll take to train.

The response to this question depends on how frequently you exercise and your devotion. Generally speaking, if you can do three to four weekly workouts, eight weeks should be enough time to prepare. However, if you’re looking to be well prepared, then 12 weeks is the better option.

Also Read: Skechers Workout Walker Shoes for Better Running

Also Read: Arnold Bicep Workout: The Ultimate Guide to Making Your Biceps Perfect and Strong

By overstating painfully, you hope to make that a uniquely gifted athlete is capable of accomplishing things at the gym that most ordinary mortals would find exhausting.

Even the advanced athletes, overtraining can result from following Arnold’s Bicep workout to a tee.

Unless you are a trained or advanced-level athlete, you should not try to emulate the Arnold Bicep workout. Being a beginner, do two or three sets per workout from Arnold’s bicep routine and see how it goes. If you are an advanced bodybuilder, try performing three of the five sets.

Arnold loves experimenting with his training methods but focuses more on the biceps exercise. Arnold’s go-to bicep workout includes

• 6 sets of 20 reps Standing barbell curls
• 6 sets of 20 reps 45-degree incline DB curls
• 6 sets of 20 reps Preacher EZ-bar curls
• 6 sets of 20 reps DB concentration curls

Arnold believed that there was no replacement for these basic free weight workouts. He used many ways to shock his bicep muscles, often performing tri-sets or drop-sets. Drop-sets are a high-intensity bicep workout where you can train to failure, then reduce some weight off the bar and continue the out repetitions.

Arnold’s Off-Season Bicep workout routine

Arnold would follow a six-day split and hit his arms twice per week. But each arm workout would take fully two hours: 45 minutes for triceps, 45 minutes for biceps, and 30 minutes for forearms. Arnold said using maximum poundage for each bicep and triceps workout is a super-bombing routine. It requires three to four days of rest for a full recovery and maximum growth.

Arnold always chose two workouts from each group to ensure that he would not build mass but quality mass.

Arnold’s Pre-Contest Bicep workouts and routine

During this contest period, Arnold would shift into overdrive training for each entire arm in a superset fashion or with no rest between the supersets. He would be blasting his arms, i.e. the triceps and biceps, with his routine three times each week.

These are the exercises you can practice before your body-building contest.

Conclusion

Arnold mainly focuses on basic free weight exercises like incline curls, preacher curls, dumbbell concentration curls, etc. Most bodybuilders will have difficulty recovering after Arnold’s exact biceps workouts. However, you can surely use some of Arnold’s favorite bicep workouts to strategize your routine to get good and fast results.

Frequently Asked Questions

How often did Arnold train his biceps?

He trained his biceps 2-3 times per week using an extremely high-intensity training style.

How much can Arnold’s bicep curl?

Arnold is still performing 52kg bicep curls at the age of 73

How many hours did Arnold train in a day?

He worked out five hours a day.

What was Arnold’s arm workout?

Arnold includes preacher curls into his arm workouts regularly. The preacher curl is a one-of-a-kind biceps workout.

Also Read: The 20-Minute Tabata Workout Is Equally Effective and Easy as an Hour On the Treadmill

Also Read: The Best Abs Workouts for Men and Women

Abs Exercises

The following are the seven exercises for both the upper and lower ab muscles. Do this work out three times a week, maintain a healthy diet that goes easy on the calories, do some lifting and the right amount of cardio, and you will soon see some serious six-pack progress.

Workout for Abs List

1. Cross Mountain Climber Combo & Windshield Wiper

Place the sliders under your feet in a plank, remember to keep your hands under your shoulders, actively pull your navel to your spine with your hands pressed out to the floor. Start with the windshield wiper. Sweep one leg up to the opposite hand and back, repeat these 8 to 10 times on each side before moving on to cross mountain climbers. There, in plank position, bend one knee across the body to the opposite shoulders, repeat 8 to 10 times.

2. Knee to Elbow Crunches

Place hands behind your head with your elbows wide. Extend your legs on the diagonal with your toes pointed. Pull the knees towards the chest as you crunch upwards, and close the elbows, then extend the legs as the elbows open wide again. Perform two times for 15 to 20 reps.

3. Forearm to Straight Arm Plank

Holding yourself up with straight arms and bending down onto your forearms. Stay for 30 seconds before returning to the actual position, make sure to put the same attention on the hip movement when coming back up.

4. Straight-Leg Bicycle

Try a straight-leg bicycle. Start on your back and bring your hands behind your head to support your neck, extend both legs straight and begin to rotate your waist so that your left elbow reaches for your right leg, and your left leg lowers; and then your right elbow reaches for your left leg as your right leg lowers, for best results, pedaling for 45 seconds, and take rest for a 15 second, perform three rounds.

5. Forearm Plank Rock

It seems like these trainers are onto something. From a neutral forearm plank position with your hands clasped, repeat the ebbing motion for one minute. Be careful not to arch and dip into your lower back, noting that it can lead to injury. It is helpful to think of pulling the tips of your hip bones up to your shoulders to get that slight tuck under your tailbone.

Related Article: Beginner Workout Routine For Men

6. Teasers

To try it, lie back and extend your arms and legs out long. Straight your legs and point your toes, roll the arms, and legs up into a “V” shape. Repeat the up and down process for 2 sets of ten reps.

7. Full-Extension Crunch

Start on your back with your hands behind your head to support your neck. Float your legs up to a 90-degree table-top position with your knees over your hips and lift your head off the floor to engage your upper abdominal, from there, pull both knees in as you chomp to upper body up toward your knees, and then extend both legs straight out on a low diagonal as you bring your shoulders back down onto the floor.

How to Eat for Defined Abs

The kitchen is a great place to start building abs. It is important to fill your diet with nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and high-protein items.

1. Fruits and Vegetables

Fruits and veggies are very nutrient-dense, meaning that they are low in calories, but high in antioxidants, fibre and an assortment of vitamins and minerals. They may also boost weight loss and fat burning, making them a must-have for any abs building diet.

2. Whole Grains

Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs. In addition to being high in fibre, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants.

3. Nuts and Seeds

Nuts and seeds provide the perfect balance of fibre, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.

4. Tea

Green tea has been studied for its potential to rev up weight loss and fat burning. This is largely due to the presence of catechism, a compound shown to increase the number of calories burned throughout the day.

Related Article: Benefits and Side Effects of Creatine

Plan for Abs Workout

For beginners, performing this routine a minimum of three days per week. If you did rather do the workout in one session, I recommend either performing the ab routine as a warm-up for your weight training or after your training if you’re going to be doing heavy liftings like squats or deadlifts. Then perform your cardio last. If you cannot do an exercise, due to lower-back injuries, for instance, feel free to substitute it with a bodyweight exercise that doesn’t bother your back. If, you have a healthy lower back and would like to add extra mass to your abs, do the workout three times a week and use some opposition in the exercises for holding a small plate.

Reps for Abs Workout

Train the abs like a muscle, Do static holds for core stability, Add resistance to crunches to build muscle, do more than crunch, Use a Swiss ball target your lower abs, Do core stretched, Get your diet right, Priorities you’re training, Slow down your reps, Train standing up, Do short cardio intervals.

FAQ:

What Are The Benefits of Abdominal Workouts?

It is surprising how many people miss the abdominal muscles when working out. If one has been skipping ab session or may be considering, let’s have a look at some key benefits of ab workout.

Abdominal workouts are better placed to lift heavy weights without causing damage to the spine. It helps to provide a stable base for lifting.

1. Firmer Waistline

It performs a vital role in reducing body fat, a problem associated with many lifestyle diseases such as diabetes and obesity. By increasing muscle mass in the abdominal region, the body metabolism increases and more fats are burned. This leads to a trimmer, leaner body. Abdominal muscles require strengthening just like other muscles of the body. These workouts put up to a good-looking and trim body, having the inner muscular strength is a major goal to aim at when doing abdominal workouts.

2. Variety is key

Abdominal workouts, do not get rid of body fat on their own. If you desire actually to lose weight, then variety is a key. A balanced workout that includes plenty of cardiac exercises, some resistance training for overall strength and of course.

3. They are not just there for the 6 pack look

Abdominal muscles play a vital role in the body position, support of the spine, and balance, stability, and respiration functions such as breathing. To build stamina and tolerance in these muscles is very important as it creates benefits such as improved posture, reduced back pain, improved balance and stability and potential assistance with breathing.

4. Improved performance in sports

Many sports or tough activities require balance, firmness and core strength. These workouts enable the gimmer to transfer more energy from their core to their limbs, thus, increasing their performances and scores, as opposed to gimmers who have weaker abdominal muscles.

5. Reduces lower back pain

Lower back pain is a problem affecting many people from all backgrounds. Weak abdominal muscles contribute to increasing to lower back pain. Lower back muscles that are not exercised become rigid in the joint areas and may lead to chronic lower back pain. Abdominal exercises target these back muscles, and the spine, making them more flexible and less rigid, thus reducing lower back pain.

6. Improved Posture and Stability

As we have referenced, abdominal workouts target the abdominal muscles which are important for body position and balance. Stability is especially important for people in sports, and the elderly who are at risk of constant fall down, and slips. Abs workouts strengthen the muscles around the spine and improve body position as weight is equally distributed. Having a good posture is key in increased confidence and good health for the spine. Abdominal workouts also improve consonance between muscles in the body which plays a vital role in balance, position, and stability. Abdominal exercises provide strength to bear weight.

Tabata is a type of HIIT (high-intensity interval training) consisting of four-minute intense activity intervals.

Tabata workout plan helps you burn fat faster than regular aerobic workouts because it raises your heart rate to higher levels than your typical routine. That is the reason why Tabata style workout is so popular.

Tabata workout instructions

The method of training can now be applied to virtually any physical skill. Twenty seconds of labour, 10 seconds of rest, & repeat is a simple and effective strategy.

Tabata is effective for building both aerobic and anaerobic capacity because the short rest periods prevent you from stopping to recover from the previous session.

Here is a catch: You must exert an extraordinary amount of effort. Taking it easy as you complete the exercises will not help you build muscle or improve your cardiovascular health.

Reap another reward: a calorie-burning after-effect. This implies that you continue to burn fat long after you’ve finished your brief workout.

As a result, 20 minute Tabata Workout isn’t recommended for people new to working out. Due to your effort to complete as many repetitions as possible, you will likely be going at a rapid pace.

The Positive Effects of Tabata Workout Plan

The benefits of a Tabata workout far outweigh the effort required to complete one.

The main benefits of Tabata are as follows:

• “Enhance your aerobic capacity and cardiovascular fitness.“- According to a study in the journal of Physiological Sciences,
• The Tabata Lying Workout can boost both anaerobic and aerobic endurance.
• You can save a lot of time.
• Your hard work pays off since you get so little downtime between bursts of activity.
• Losing extra pounds.
• Tabata is a great way to boost your metabolism & add lean muscle.
• It can help to fight boredom.
• Tabata exercises can be modified to meet the demands of individuals with a wide range of fitness levels and objectives.
• The Tabata abs workout can be applied to nearly any exercise. When performing exercises like squats, pushups, or lunges, “the concentration is more in the energy created.

Full body Tabata Workout Routine in 20-Minutes

Pick five exercises and apply maximum effort for 20 seconds per exercise and rest for 10 seconds between. Finish eight full cycles. Tabata exercises are performed in sets of eight repetitions followed by a one-minute rest period.

#1. Knee Tuck To Pushup

How to:

• Start with the starting position.
• Knees-between-hands jump (or place sliders under feet, and pull knees forward in line with hands).
• Bring your feet back to a plank posture.
• To perform a pushup, bend your elbows and slowly lower your body to the floor. When one repetition has been completed, try to complete as many reps as you can in 20 seconds at maximum effort, and then take a 10-second break. Repeat this process eight more times. The following exercise will begin after a minute.

#2. Mountain Climbers

How to:

• Take the plank position to begin.
• Kneel and bring each knee to your chest as quickly as you can.
• It counts as one repetition. Do as many repetitions as possible in 20 seconds while going all out, and then rest for 10 seconds. Iterate a total of eight times. Take a one-minute break and then go on to the following exercise.

#3. Squat Jump

How to:

• Stand with your feet hip-width apart, toes pointing forward, and weight is distributed evenly between your heels and midfoot.
• Squat to a low point, then push off the heels to spring back into a vertical position and make a huge leap.
• Relax back into a squat as you land. It will count as one repetition. Try to complete as many reps as possible in 20 seconds at maximum effort, and then take a 10-second break. Repeat this process eight more times. The following exercise will begin after a minute.

#4. High knees workout

How to:

• Get on your feet.
• Drive knees into the chest while running in place.
• Make use of your arms and move as quickly as possible (note: the trainer demo-ing this exercise is moving slowly to highlight proper form). Do as many repetitions as possible in 20 seconds while going all out, and then rest for 10 seconds. Iterate a total of eight times. Take a one-minute break and then go on to the following exercise.

#5. Tuck Jumps

• Get on your feet.
• When you land, bring your knees up to your chest and launch yourself upwards.
• Softly touch down and perform the same manoeuvre again. It counts as one repetition. 20 seconds of all-out exertion, followed by ten seconds of rest, is what you’re aiming for here. Iterate a total of eight times. Let’s take a minute to chill out.

#6. Sprawl

How to:

• Take the plank position to begin.
• By bringing the hands to the chest and jumping with the feet toward the hands, the body is propelled upward, and the lower body is dropped below the knees.
• Land on your feet and return to a plank. You may now consider this a repetition. In 20 seconds, perform as many reps as you can while going as hard as you can, and then rest for 10 seconds. Iterate a total of 8 times. The next exercise will begin in one minute once you’ve had a minute to rest.

#7. Skaters

How to:

• Stand with your feet slightly wider than hip-width apart to begin.
• Move your left leg beyond your torso as you land a right-footed jump.
• Land on your left foot and swing your right leg behind as you hop back to the left. It counts as one repetition. In 20 seconds, try as many reps as you can while going as hard as you can, and afterwards, rest for ten seconds. Eight times through the iteration will be enough. After resting for a minute, go to the next physical activity. This is one of the best Tabata core workouts.

FAQ

Is it OK to do Tabata every day?

Yes, it is OK to exercise every day as long as you balance it with adequate rest and recovery time. Tabata is an exercise that can be done every day when done correctly. Remember, it’s not just about how many times you exercise in a day but also how you exercise. Rest is just as important as your workout.

Why is Tabata so hard?

A Tabata workout is hard because of the duration of exercise in an exercise set and the variation of high-intensity exercise. High-intensity exercise is one in which you work as hard as you can for the duration of the set time without taking any breaks between sets or exercises in the set period.

Can beginners do Tabata?

Yes, beginners can do Tabata workouts, but beginners will probably only do exercises they feel comfortable doing. Initially, it can be difficult to perform all the moves with high intensity, but after a while, your body will get used to the exercises and feel great after exercising with them.

Also Read: Top Calisthenics Workouts for Beginners

Also Read: The Best Abs Workouts for Men and Women

Without a proper workout plan or a good goal, you might get distracted and build a tendency to quit in the middle as the path isn’t very comfortable initially to walk on.

Now your purpose behind hitting the gym may vary based on different reasons. It can be your mindset, current physical state, needs, boundaries, comfort or confidence, and many more reasons.

Talking about free gym workout plan

Well, no specific workout plan applies to all as it varies from specific individual goals. A free gym workout plan that applies to you might not suit me. Now there are so many free workout plans available online, and you need to choose one of them that suits you the most.

Pick something that you can hold up to or be consistent with for a longer period rather than going intense eat the beginning.

Now in the case of fitness, the 3-4 month’s workout programs are most popular as this is the average time taken to see noticeable changes in your body, whatever state it may be in.

But the fact is that if you can be consistent enough simply in the first month, then you have already laid the foundation of your gym journey. Here we have formed a beginner’s guide on your average basis to start your free gym workout journey with basics for a month.

Also Read: Top Calisthenics Workouts for Beginners

A glance at the beginner’s free workout plan:

1st week: Full-body split

2nd week: 2 days split: Upper body and lower body

3rd week: 3 days split: Push, Pull, and Legs

4th week: Four-day split: Full body

Week 1 of hitting the free gym workout plan

You need to follow up with your plan by raining your whole body. You will be training all your major body parts in every workout.

1. 3 days of training with hitting every major body part with 1 exercise for every muscle in every session should be your first week’s target.
2. A rest day between your everyday free gym workout plan is necessary as it allows the torn-up muscles to recover. That is, if you work out on Monday, have to rest on Tuesday, and carry on hitting your free gym workout plan at least thrice a week.
3. A list of moderate weight movements with every muscle group should be the target initially so that you gain proper balance and posture first.
4. This week you will do 3 sets of all the free gym exercise workouts you have chosen. Like 3 sets of dumbbell curls for arms, 3 sets of leg presses for legs, and 3 sets for chest presses on each initial day. You may pick the workouts as you wish.
5. And with rolling time, increase the set count to 9 sets for every body part. The reps per set should range around 8-12 per set. This rep count is suitable for you and can be applied for both noobies and pros.
6. Try to increase the set count gradually, i.e. 8 reps on the first set, 10 on the second, and 12 on the last if you are doing 3 sets.

Week 2 of hitting the free gym workout plan

Now it’s time to train different body parts on different days with a two-day training split, i.e. you will need to train different body parts in a total of four days that is split between two

● Monday and Thursday – train your upper bodyparts

● Tuesday and Friday – train your lower bodyparts

and each body part needs to be trained twice. Let Wednesday, Saturday, and Sunday be your recovery day. This week you will do most of the exercise from week 1 by adding one move to each body part (except your abs) to train different muscle groups from multiple angles. This week, try to increase your reps count for each set of exercises.

Week 3 of hitting the free gym workout plan

In the third week of the free gym workout plan, you will step it up to a three-day training split by adding one new exercise to each body part.

● Day 1: Train all your “pushing” body parts (Chest, triceps, Shoulder)

● Day 2: Train all your “pulling” body parts (biceps, backs) and abs.

● Day 3: Train your lower body parts (quad hamstrings, calves)

You will have to train each muscles group with two exercises of 3-4 sets each

● 4 sets for more significant body parts (chest, hamstring, backs, quads, shoulder)

● 3 sets for smaller body parts (calves, biceps, abs, triceps)

Overall for this week, you will train a total of 15 sets for more significant body parts and 12 sets for smaller body parts in the range of 8-15 reps.

Week 4 of hitting the free gym workout plan

For the final week of the free gym workout plan program, you will have to train in a four-way split for four days so that each body part is trained just once (except for your calves and abs, which are to be trained twice).

In four-way split training, you will need to train fewer body parts (generally 2-3) per workout, allowing you to train in higher volumes and give more attention to each muscle group. Gradually try to add more sets to individual exercises.

There is no need to learn new exercises for this week. Rather than learning new exercises, focus on intensity in your workout.

What are the 10 best exercises?

The ten best free gym workouts are as follows:

1. Front Squat
2. Bulgarian Split Squat
3. Pull up
4. Barbell Bench Press
5. Farmer’s Walk
6. Barbell Row
7. Military Press
8. Barbell Glute Bridge
9. Dip

Also Read: Hip Extension Exercise Guide 2022 [Butt & Glute Exercise] for Men and Women