5 Adjustable dumbbells we recommend for your home gym

Are you looking to get fit but too lazy to go to the gym? We understand that sometimes with work and other things in life, it is a little difficult to go to a gym and follow a proper training regime, but that doesn’t mean that you can’t open a home gym for yourself to stay fit and toned.

You don’t even need to invest in a lot of equipment, all you need to buy is a good quality Adjustable dumbbells set and you are all set to go.

Confused about which adjustable dumbbell set to choose from? Don’t worry, we have compiled a list of the top 5 adjustable dumbbell sets for working out at home which would prove to be really helpful in you staying fit and toned.

PowerBlock Elite Dumbbells

One of the best adjustable dumbbells, this model uses selector pins to remove and add weight manually and is much easier to adjust than other adjustable dumbbells.

Although it is more likely to become loose after constant usage and would require you to switch weights when you just need to make an adjustment for 2.5 pounds of weight, it is a really popular model due to its expansion weight kits and its durability. It comes in a ‘cage’ style design which ensures user’s wrist protection too and costs a little less than the other models.

PowerBlock Elite Dumbbells

Bowflex Select 552

Another popular ‘dial-a-weight’ type which makes it easier for you to modify the weights without manually changing it. This model is a little expensive but its comfortability and durability and ease of use more than makes up for it.

They come with an ergonomically-designed, rubber handles which makes it easier to lift and offers you a weight range from 5 pounds to 52.5 pounds, which is a good range for beginners building up their muscles.

Bowflex Select 552

Ironmaster 75 Lb.

This traditional set of dumbbells is a little more expensive than the above two models because of the simple reason that it provides you a weight range of 5 pounds to 75 pounds and comes with a quick-lock feature which makes it easier to remove and add weights in just a few seconds.

Constructed with chrome steel, this dumbbell set is built to last and includes a bulky stand for the storage which is quite convenient but requires some space in your home.

Ironmaster 75 Lb.

StairMaster Pair

Another great ‘dial-a-weight’ dumbbells, this model is quite compact and convenient but allows you an option to increase the weights only in 5-pound increments.

They provide you with a professional feel and are super sturdy and comfortable to use. They provide you with a soft and contoured grip and a super convenient way to adjust your dials without keeping the dumbbell down, but you have to pay a hefty price for all this convenience.

StairMaster Pair

Universal Power-Pak 445

One of the most popular dumbbells set for homes, this one is not only convenient but also attractive and can be stored inside your house without any fuss. It also comes with a matching stand and with its dial-a-weight style, you can easily modify the weights on your dumbbell.

It is also made of durable material but the weight plates are coated in plastic which means that you need to ensure that it doesn’t fall on the ground. It includes a no-slip thermoplastic grip which makes it easier to hold but there are a few drawbacks with this model. You can only modify weights in the increments of 5 pounds and it is quite costly in comparison to other models.

Universal Power-Pak 445

5 Bikes to keep you fit this summer

Are you looking for a new road bike for yourself? Not sure which model is good for you? Well, look no more because we have the perfect 5 road bikes for you which would really impress you with their features and are going to be the new blaze this year.

These bikes are efficient and can provide you what you wish. We have tested a few of these and some are still pending, but all these bikes definitely deserve a chance to be considered by you.

Specialized Roubaix

One of the best road bikes ranked by Fitnessguyd, this one is better than a race bike and offers you all the features of an endurance bike which was made to cover large distances with great ease and while not compromising on the speed.

This is a real gem and has been quite popular in this coming year 2017. It has a front suspension system and with its shorter reach and taller stack, you can be sure that you are going to have a long and comfortable ride with this beauty.

Specialized Roubaix

Canyon Ultimate CF SLX DISC

One of the most popular and most wanted race bike of the year 2017, Canyon Ulitmate CF SLX DISC is the ultimate bike with disc brakes which provide you with the speed which you so desired while making sure that it is easy to handle and manipulate with the help of the disc brakes.

This bike also offers hydraulic brakes in the next season which is guaranteed to make it the best race bike which has been seen so far.

Canyon Ultimate CF SLX DISC

BMC Road machine

A great bike for all those riders who are looking for both speed and endurance, BMC road machine provides you with just that which makes it a perfect fit and favorite choice for most riders.

It has a carbon layup which helps in ensuring the rough rides while its hulking chainstays ensure that it delivers you with the speed that you require.

This bike will provide your pedaling with the electric response and will always take the speed one step further as you ride on for a long time. As this is great for all kinds of terrain, you can also use this beauty on the hilly sides where the true endurance of this bike can be tested.

BMC Roadmachine

Trek Domane SLR

This is a great suspension road bike which can absorb all kinds of rough roads with its pivot seat post that can be easily bow fore and its steerer tube also helps in the same which makes this bike a good fit for all those riders who would be riding a difficult and rocky terrain and need a bike which can absorb all this without affecting the steering.

Trek Domane SLR

Cannondale SuperSix EVO Disc

Well, last but not the least, Cannondale SuperSix EVO Disc is the best race bike which provides you with an impeccable handling and a smooth acceleration that it feels like that the bike is an extension of your body part.

That is not all, it is super comfortable despite being lightweight and comes with one-finger braking and hydraulic discs which make it a much desirable option than other bikes.

Cannondale SuperSix EVO Disc

5 Things every newbie should consider before buying a rowing machine

Although rowing machines have become a popular mode of exercise, there are a lot of aspects you have to keep in mind before taking one as your regular rowing machines. With several types of rowing machines available in the modern day, it is a difficult task to choose the perfect rowing machine for you and requires a lot of thinking on your part.

rowing-machine

So to make your decision a little easier, we have made a list of characteristics which you need to consider before buying a rowing machine:

Cost

This is probably a no-brainer and the most important aspect while deciding to buy any equipment. You need to make a conscious decision of how frequent are you going to use your rower and for what kind of exercise and then go for a range which fits your budget.

If you are one of those occasional, light workout people then it would be best to go for a low budget machine but if you need a whole lot of features and are a regular rower, then you could probably spend a little more and buy a high-end make. Making the most out of your investment rests in your hands.

Maintenance

Probably one of the most important aspect while going for any fitness equipment is to ensure that it is a well-known brand which offers you with a set of value-added services which include installation and delivery of the machine.

A quality brand will not only provide you with a high-quality machine but it will also provide you with many after sales services and maintenance activities. Great after-sales service would ensure that you made the right investment after all.  Here’s what you can do on your part to maintain your rower.

 

Size and Comfort

Now, this is an important factor in deciding whether a rowing machine is suitable for you or not. If you have one of those big homes and space is not an issue for you, then you could go ahead and buy any of the rowers, it wouldn’t matter. But if you have a small house or there is a space issue, then you would need to look for models which are portable and easy to fold and store.

Also, make sure that the model which you buy is comfortable for you and doesn’t result in any back pains or other injuries because you would be spending a lot of time on this machine and you don’t want it to be doing more harm than good. Make sure that the foot straps and seating are good and flexible and aren’t uncomfortable because this might pose a problem for you in the regular run.

Resistance

Now, this is the most important detail and needs to be contemplated very smartly. There are 4 types of resistance available: air-resistance, water-resistance, magnetic-resistance and hydraulic resistance. You need to decide what level and how difficult a workout do you need which would enable you to choose the right machine.

If you would like a full body workout and want the manual resistance for your workouts, you could go for air or water resistance models as these provide you with natural resistance and make up for a challenging workout. But if you are looking for easily adjustable resistance and mostly arm workouts, then you should go for magnetic or hydraulic resistance models as they provide you with the required functionalities.

Features

Finally, the last thing which you should think about before finalizing a make and model is what kind of extra features you would require during your workouts. Would you need an easy to read LCD screen to display your heart rate, time, distance, etc.? Or if you require a machine which comes with training programs which you need for your workouts?

Ask yourself all these questions and then decide on a rowing machine which provides you with the extra features suitable for your own need. If you are happy with a basic model, then you don’t need to consider this at all and you can gladly skip this step.

 

Here’s how you configure your rowing machine for exercise

5 Dairy free calcium sources every fitness freak needs

While dairy products are admired by plenty for their numerous health benefits at times for some people it just doesn’t gel well. I recently came across a person allergic to dairy products.

So how does someone who’s allergic to such stuff or simply put does hates it get his/her daily need for calcium? And all the fitness freaks out there I am sure you understand the importance of calcium so here are few alternatives you can switch too.

Almond Milk

Milk is one of the primary sources of calcium but it’s not restricted just to cow milk. Almond milk or even soy milk are equally effective substitutes. A glass of these milk can help cover about 50% of your daily calcium and vitamin D needs.

Though when purchasing opt for brands that offer unsweetened milk and always give it a good shake once. Sweetening agents deprive the milk of its nutritional value.

almond-milk

Dried Figs

Dried figs believe it or not are as good a calcium source as any. 4-5 figs a day can cover 25-30% of your daily calcium needs but that’s not all. These dried bits of goodness are also rich in vitamin K, fiber, iron, and potassium.

Chop them up and throw them into a bowl of oats and yogurt or salad to add some sweetness and increase nutritional value or simply grab a few after a tiring and hectic workout.

dried-gigs

Sesame Seeds

Yes, even these tiny bits of seeds can pack a punch. You’ll usually come across them spread over your burgers or subway buns but you’ll need more of it to gain its benefits. 2-3 tablespoons in a day can provide about 25% of the calcium requirement.

Sprinkle some of it into your morning salads or bowl of yogurt or even into your fruit or veggie shakes and hummus. Always pick dark unhulled sesame seeds as they are richer.

sesame-seeds

Tofu

For those on a low-calorie diet, tofu is the best go-to calcium source and even as little as 2-3 ounces can make up for half the daily needs but here’s what you need to know. Only tofu prepared with calcium sulfate is calcium rich.

Be sure to read labels before you pick one. For stir fry or grilling, purposes opt only for the firm tofu versions. Those that prefer shakes, soups etc. should opt for the softer one.

tofu

Amaranth Leaves

Not one most of you would have heard of often but its grains are very similar to quinoa but the grains are not what you need. It’s the green leaves that are packed with tons of calcium and other important nutrients such as vitamin A, C, and K.

These greens are more likely to be available at an Asian store as they are often used with stir-fried dishes and soups. You can also add it to salad and switch it along with some other sources too such as turnip, kale etc.

amaranth-leaves

5 Things I did to lose weight faster and so should you

Weight loss is easier said than done but neither should be an impossible task. While it does require tons of mental and physical strength and grit there’s always a few things you can do to make it easier and faster. Want to know what I did and recommend? Find out below.

While most people experience instant results in the beginning fat burning generally slows down after a while but all hope isn’t lost just yet.

I switched to drop sets

A workout technique not many newbies would have heard of but I personally found droplets to be way more effective than the rest. It’s simple, your workout using a higher weight till muscle failure and then continues for another 5-10 reps with a lower weight until absolute failure.

Be careful though. Overdoing it can result in instant fatigue and slower recovery. With drop sets getting your carb dosage is important to stay energized throughout. Here’s more in details about drop set workouts,

 

I kept my diet simple

When it comes to diet for newbies it seems to turn into an obsession. Every gram of food needs to be precise. While that seems perfect your chances of succeeding with a diet plan are higher if you take it easy.

Excessive stress can lead to poor choices such binge eating etc. enough to spoil your weeks of effort. Get everything prepped up during the weekends and separate it portion wise into Tupperware boxes.

Sorted out my carb intake

On the days I train I prefer to get the entire carb dosage needed but on my off days or days when I take it easy I prefer to consume only 40-50% of the regular intake. This is useful because it prevents excessive carbs from being converted into fat on off days.  Also, it gives the body enough time to adapt and grow according to the new dietary changes.

Got my omega doses sorted

Now whether you opt for it in supplement form or in dietary form is a personal choice but I am sure you’ve heard plenty about the benefits omega oils offer the body. It’s recommended for both bodybuilders and weight loss seekers.

This is because of it, more importantly, improves general health which irrespective of your goals should remain a priority. For even better results I would suggest you combine it with CLA (Conjugated Linoleic Acid). For dosage contact your trainer.

omega-oils

I took my days off

Does taking a few days off scare the hell out of you? Worried it will ruin all the effort you’ve been putting in daily? Here’s a golden rule about training most people tend to ignore.

Rest is as important as your workout itself.

So yes if you’re not in the mood or have aches or a bruise, take the day off. For your training to be productive you need to feel fresh and stronger which happens only with good rest.

Keto diet mistakes beginners make but shouldn’t

keto-diet

For those who are new to this term, a Keto diet focuses on low carb foods and if done right can be a game changer in many ways. Increase in strength and stamina, better muscle tone, quicker fat burning etc. are few benefits.

The only problem being this sort of diet is easy to go wrong with and while the obvious issue may seem over-consumption of carbs there are always other factors you’d want to look at. So here’s what else can go wrong.

Going too easy on the fats

When talking about any diet the first & foremost rule generally is to lower fat intake but not with the keto diet plan. This is low carb another diet, in other words, is a high-fat diet considering you stick to healthier choices such as eggs, avocado, olive oil etc. ( as explained in the above image).

Since fat will now be your major source of energy ensure 70-80% of diet consists of it. Weakness, tiredness etc. are signs of low-fat consumption.

Insufficient electrolytes

Feeling fatigued, constipated or simply lazy enough to get out of bed? You’re running low on electrolytes. Magnesium, potassium etc. are a must and irrespective of the source should be part of your daily diet.

For potassium, my recommended food is avocado along with some leafy veggies and for magnesium almonds, walnuts, pecans etc. are your new diet buddies.  Taking it as a supplement too is an equally acceptable form.

The secret carbs

This is a no mess around with diet. A 4-5% carb rules mean you stick to it which in turn means you’ll be consuming loads of green veggies, eggs, fruits, meat etc. but food companies over the years have become smart and thus you need to be smarter.

Always check out the nutritional value behind every can or food packet. Next also check out ingredients. Sugary substances are often listed as corn syrup, molasses, honey etc. Avoid in case of doubts or contact an expert.

Gulping down too many proteins

Your protein intake capacity will take a boost with time but to begin with I’d suggest you go easy on it. Excessive proteins can lead to what experts call gluconeogenesis. This is the conversion of excess proteins into carbs eventually leading to a failed keto diet.

To avoid such situations stick to lesser proteins and more fat-rich foods such as chicken, beef, tuna etc. Proteins should comprise of only 10-15% of your daily calorie intake.

You’re too impatient

Yes, I understand your urge for quicker more effective results but the body doesn’t work that way. Your carb friendly body will need time to adapt and adjust. Keep the check on your cravings and stick to your diet.

The transition is easier said than done but with determination and grit it’ll get better and you’ll soon be in ketosis so hang in there.

 

Here’s an extensive guide on Keto Diet

5 Tips for a Killer workout your trainer won’t tell

Your workout isn’t just about your diet, or the weights you’ve been lifting or your supplements. It’s a combination of it all. Each element plays an equally important role and any lack of focus or misjudgment can lead to an imbalance which in turn results in average workouts or even a rut. If you’ve got that rut feel here’s what you can do improve and kick ass once again.

Get up, get moving

Believe it or not, most workouts end even before they begin. Confused?  Well waking up after a 2-3 hour sleep will only result in a wasted day at the gym. While your diet, lifestyle etc. everything plays an important role sleep remains a priority.

It’s only during sleep that the body undergoes recovery and release of hormones that instigate growth and development. Shut out the distractions, find the most comfortable of the mattress and get a good sleep.

gym-tired

Always warm up

Well, it’s not something you’d get too thrilled about at first but trust me it’s as crucial as any of your upcoming weight or cardio exercises as it helps set a strong base and gets the blood moving. There are plenty of ways to warm up.

Dynamic stretches are often the most recommended form but you can also opt for some light cardio such as cycling, rowing using a concept2 rower, jogging. Just avoid static stretches as it lowers performance levels. Here are some dynamic stretches to try.

 

Find the right partner

If you’re looking for a workout partner my suggestion would be you ‘look up’ i.e. find someone better and stronger than you. No, it need not up to the big guy next to you. It can even be your friend that started few months ahead.

With the right person at your sides, you’ll be able to pull of the extra reps and sets, get on hand tips and corrections, pull off a new move etc.

Find your motivation mantra

Believe it or not, the gym itself can be both a motivation as well as a demotivation. Watching the guys lifting tons of weight, do stuff you’d have never imagined can be intimidating at first and that’s why staying motivated is important.

It need not be confined just to your looks or clothes or your trainer, that’s a recipe for disaster. Music is a super-agent. Grab onto anything that keeps on your toes and yet happy.

gym-music

A good pre-workout diet

Well, sooner or later it all had to come down to your diet. After all, those big guns are made not just built at the gym but cooked in the kitchen too and the most important meal you’ll have is right before you hit the weights and machines.

These meals should be high in carbs and proteins. So grab onto some chicken, fish or even oats and have it 25-30 mins before you begin. Don’t leave it too late or too early, timing is important.