How Weight Training Can Help You Keep the Weight Off

When it comes to weight loss, the most recommended way given by most experts is to do cardio exercises such as brisk walking, running, and cycling combined with a diet plan. But what if there was a much faster way to lose weight than the standard route of a diet plan and cardio exercises? And what is more, with this technique you can maintain your weight for a much longer time. In recent years experts have found that weight training or strength training can help you lose weight and keep your body in shape even while you age.  What is Weight Training? Weight training or strength training is any exercise that includes lifting weights such as dumbbells or barbells to boost muscle strength and mass. The main goal is to apply a weight to overload the muscle so that it strengthens itself and gets more used to handling a higher load. You can also use your body weight for weight-training exercises.  What Makes Weight Training Better Than Cardio? Weight training assists in weight loss by building muscle mass. The more muscle you have, the higher will be your resting metabolic rate. This means that your body will be burning more calories even when you are not actively exercising and just sitting on the couch or sleeping. So a well-designed weight training routine will continue to burn calories and fat well after you have finished your workout. Unlike weight, training cardio does not raise your metabolic rate. It only burns calories by increasing the heart rate and putting strain on the cardiovascular system to supply blood to the working muscles. But once you have finished with your cardio activity, your body stops burning fat and calories. Weight training exercises to lose pounds There are numerous other benefits of strength training. One of them is that you develop better body coordination and posture. This is particularly beneficial to older people who are prone to falling due to weakening muscles due to aging. Another advantage of  Whether you are looking forward to getting a fit and toned body or just plan on leading a healthier lifestyle, weight training workouts are reliable ways to gain lean muscle and burn more fat during exercise and rest. Below are some of the effective weight training exercises that are sure to make you shed some of the extra weight that you do not need. Kettlebell Swings This full-body exercise is considered the most effective when it comes to weight loss. A Kettlebell swing is essential for developing your arm and leg muscles and helps strengthen your abs. For a proper cardio workout that makes you lose weight faster, try lifting the kettlebell more quickly.  Grip the kettlebell with both hands and swing it for 20 seconds Take an 8-second rest Repeat 8 sets  Pushups For gaining upper body strength and building muscle groups in your arm and chest, pushups are the ideal exercise. Pushups do not burn fat off a specific body part, but this exercise can increase your metabolism for weight loss. Beginners are recommended to start with three sets consisting of 10 reps. Take a 60 to 90-second break between the sets. As you gain stamina, increase the number of reps in each set or move on to decline pushups which is a more strenuous variation of a standard pushup. Dumbbell Squat Working out with a dumbbell set can include multiple kinds of weight loss exercises. But the most effective of all of them is the dumbbell squat. This exercise builds your hamstring, glutes, and quad muscles. You just have to stand with your feet shoulder-wide apart and grip a dumbbell in each hand. Bend down to squat while gripping the dumbbell and return to the starting position. At the beginner level, aim to perform 3 sets of 12 reps. Lunges Lunges is an exercise that targets lower body muscles like thigh muscles, buttocks, and calves. Furthermore, lunges make you more flexible as your hip joints are stretched during the workout. Since this exercise focuses on large leg muscles, it plays a key role in boosting your metabolism significantly. This would result in a much faster weight loss. You can also hold dumbbells in both your hands for a more intensive exercise. For beginners, it is recommended to complete one set comprising 8 to 12 reps. Deadlifts If you are serious about shedding fat, then deadlifting is an exercise that you should not skip. An intensive exercise like a deadlift will continuously burn calories long after the workout. Compared to cardio running, deadlifts allow you to burn more calories. High-energy exercises like deadlifting can also trigger growth hormone in your body which is responsible for weight loss and bone strength.   

How To Stay Fit When You Don’t Have Time To Go To The Gym?

Once your professional life starts, you hardly get time for the gym. But if you are sincere about your fitness, you will spare some time for it. Also, you don’t need to go to the gym for it. All you can do to maintain your body at home is a set of simple exercises. Just take some minutes out of your complex schedule and live a healthy life. No, you don’t need much equipment for it, just a few dumbbells or even without them. Lack of movement and long sitting in the office increases the risk of diabetes and obesity. The main objective is to keep your body fat away from you. It needs your focus and determination. It depends on you whether you do these workouts in the morning or the evening, or before going to sleep at night. We have found some simple immunizing exercises for your body you need to try. Walk for 30 minutes Daily If you take just 30 minutes to walk, that will be a warmup for your body. Your lower body will lose its fat along with your belly fat. It is the simplest way to get rid of body fat. If you want to intensify it, you can do running for a few minutes. The core purpose is to burn your body fat to get rid of it. It needs no equipment or technique; all you need is time to do that. Just 30 minutes in a day is not a big deal. Also, you don’t need a track in a park for it, you can do it in your home. Besides, you can do that in your street because the sole reason is to lose excessive fat. Do Push Ups Daily or Alternate Days In this exercise, you just need to use your willpower. Neither any machine nor tools will be required in it. By doing push-ups, you can get rid of your belly fat. Moreover, your chest, belly, thighs, and arms will have an intense workout. From your shoulders to your toes, your entire body will get tension during the push-ups. You need to add 2 pushups or reps every week. This is how you can reach up to 50 or more push-ups in a short time. Likewise, your arms will get tough. Your wrist will get more power from this exercise, for sure. This helps you not only reduce harmful fat in your body but also regulate blood better. You can either do them daily before sleeping or on alternate days. Once you do them, you will sleep early without any distractions. Your body posture will also improve once your shoulders and back expand because of this exercise.  Install a Metal Bar for Pull Ups  If you want to do pull-ups, which can strengthen your arms, you need to install a metal bar. Either you can buy a pull-up set online or you can arrange a pair of metal chains, hooks, and a bar to install a home setup. This will help you strengthen your neck, shoulder, and arms in a short time. Many people have complaints about pain in the upper body because of too much stress. They can use this exercise at home to get rid of pain caused by stress. Workout is the best cure to stress if we look at physical solutions. Your mind can be trained if you know how to manage your stress. Once you start the workout, your stress will escape your body.  Dumbbell Bench Press You can invest a little if you want to have some dumbbells in your home. It is about weightlifting at home when you don’t have time for the gym. This is the simplest way to do exercise with dumbbells on a tight schedule. There are various exercises you can do with dumbbells like bench presses, deadlifts, pullovers, shoulder presses, lunges, overhead presses, etc. You can also buy a bench for it if you are looking for a whole setup. All it takes is just a little expenditure and lots of will. Shadow Boxing for Arms and Belly If you are looking to maintain your body fitness along with self-defense, you can learn boxing. You don’t need to join any gym or hire a trainer, all it needs is online tutorials and practice. You can learn some boxing moves and try them. If you can buy a boxing bag, that will be great. If you can’t, no problem then. You can do shadow boxing at your home to keep your body active. It will not only reduce harmful fat but also keep your body active. Your stamina will improve and your hand movement will be as fast as lightning. Furthermore, you hardly need 15 or 30 minutes for it. It will warm up your body and toxins will be released from the body.  Standing Twist Exercise You might have seen machines at the gyms, which help to twist your back. You just stand on it and it rotates your lower body. All you do is hold the handles of the machine to keep your upper body stable. Here, you can do the same but without any machine. Yes, at home, you can try that too. What you need to do is stand and rotate your upper body right and left. That twist will keep your upper body rotating and lower body stationary. As a result, your belly fat will start diminishing. This method is quite simple and effective for a person who can’t go to the gym. You can do 40 to 100 twists daily to keep the additional fat away from your belly.   Dumbbell Bicep Curl Tired of your skinny arms? Try dumbbell bicep curls. It will widen your biceps and you will not have any thin arms again. You can buy dumbbells of 20 kgs or above for that. Besides, you can try some similar exercises to maintain your arms. They hardly need 10 minutes and you don’t need to do them daily. You can spare some time for them and all you will get is wide and muscular arms without going to the gym. 30 Seconds or 1 Minute Plank If you want to test your body strength, you need to try plank. Even a few seconds will feel like ages. You don’t need any equipment for this either. Just stay in a position like push-ups but keep your elbows on the ground and stay idle. You need to maintain that still position for up to 30 seconds or 1 minute. Your back will get super strength after that. Also, your posture will start improving. Besides, your spine will have some benefits along with back pain relief. It will not be easy to do more than 10 seconds but practice makes you better. 10-15 Squats with Dumbbells You can do squats with or without dumbbells. The purpose of doing that is to pump up the muscles of the lower body, especially the thighs. This helps you do your conversion of fat into energy. Also, it gives your legs athletic strength and appearance. If you are looking to increase benefits, you can do it with dumbbells. It will boost the muscles of your arms and shoulders with your legs. Not only will your calf muscles and thighs pump up, but also your hips will get core strength. These benefits can increase as you increase the squats.   Final Thought You can try more exercises if you have spare time because they are just simple and quick ones. However, they can keep you fit against minor illnesses and fatigue. Also, you will be likely to prevent stress and pain in your body once you start these simple exercises at home. Lastly, keep your diet healthy, because the other half is your diet routine.    

Why are dumbbells so expensive?

Virtual workouts and at-home gymnasiums are getting popular lately, and people are purchasing exercise gear, right, and left-encompassing dumbbells. If you are among those people who exercise at their house, you might know that dumbbells can be pretty costly; a question that might have come to your mind is why dumbbells are so costly. This blog tries to answer this question by discussing the reasons behind the high prices of dumbbells. Dumbbells are costly as consumers are interested in buying high-quality dumbbells composed of rubber and cast iron. These dumbbells are more expensive to sell and manufacture. Therefore manufacturers sell dumbbells at high prices. This blog discusses the reasons behind the high prices of dumbbells below. 1. Shipping costs One of the primary reasons behind the high costs of dumbbells is shipping. Shipping costs are related to weight. The weighty a package is, the more costly it would be to deliver. This is because the delivery of weightier products needs more fuel. They weigh a delivery automobile down, making it drag on the road instead of gliding over it. Therefore, the automobile needs to make a greater effort to push itself forward. That requires gas. The farther people are from the distribution center from which the dumbbell delivers; the more costly the delivery will be. Even if the parcel is loaded into another automobile, they will utilize the same amount of gasoline between them to deliver it to people. Weighty packages also put more tear and wear on the delivery automobile. This leads to the depreciation of the automobile, which further adds to the shipping cost.    2. Consumers prefer rubber and cast-iron dumbbells Dumbbells can be composed of cast iron, plastic, and rubber. Depending on the particular composition of the dumbbells, these substances can make dumbbells costly or cheaper. Usually, fitness enthusiasts and professionals advise people not to use plastic dumbbells as their weight is evenly not distributed because of sand shifting. This tells us that more people are purchasing cast iron and rubber dumbbells, as while these dumbbells can be more costly, they are more effective and sturdy. So with a rise in the demand for cast iron and rubber, the prices of these dumbbells will naturally increase accordingly.   3. Dumbbells must be of high-quality  More and more customers are making themselves aware of using and purchasing dumbbells, and many are emphasizing the significance of high-quality dumbbells. After all, high-quality dumbbells survive for a longer period and are safer to utilize technically. Therefore people should buy high-quality dumbbells from NBRfitness at the best prices. Further, people will not need to be anxious about dumbbells damaging while being used and damaging or hurting their house. Nevertheless, manufacturing higher-quality dumbbells require more costly labor and materials. Thus, manufacturers have to sell high-quality dumbbells at higher prices.   4. Dumbbells are offered in pairs Whether the dumbbells are composed of cast iron, rubber, or plastic, people would find that manufacturers sell a vast majority of dumbbells in pairs. After all, exercising takes longer when people have a single dumbbell, leading to uneven muscle build-up for their arms. In addition, selling pairs of dumbbells seems more attractive to customers, particularly those building a selection for their homes or commercial gymnasiums. Thus, since people are paying for two commodities, dumbbells are inclined to be costly.   5. Dumbbells come in various designs  Exercising is so much better when people like how their exercise gear seems, and dumbbell manufacturers know this. Thus, they sell dumbbells in numerous designs. Further, a rapid peek into the dumbbell market will tell you that dumbbells come in different markings, colors, and shapes that various people find attractive. Also, dumbbells that don’t come in traditional designs and colors are in greater demand and are often composed of special substances. Consequently, these things make dumbbells more costly.   6. Import fees are rising  There are many global brands that are delivering their dumbbells throughout the world. Nevertheless, after these dumbbells enter another country, governments charge tariffs on them. Also, tariffs could be extravagant or mild, depending on where they live. Irrespective of this and other charges, imported commodities can significantly add to the selling price of the dumbbells.   7. More people are exercising at home The coronavirus closed commercial gymnasiums indefinitely in 2020, compelling people to begin exercising at home. Up till now, virtual workouts and home gymnasiums are yet a trend. Also, a component of this trend is purchasing gymnasium equipment such as dumbbells, which added to the cost of dumbbells in times when supplies were yet limited. So, with more gymnasiums being established since 2020, dumbbell manufacturers are witnessing a continuous increase in demand for dumbbells, making them more costly.   8. Brand name influences the prices of dumbbells Weight loss and fitness is a billion-dollar sector; no wonder huge brands are involved in manufacturing high-quality exercise gear, and dumbbells are only some of them. Naturally, branding plays a huge role in determining the dumbbells’ selling price as consumers assess commodities by viewing them once on the basis of their brand. Moreover, specific brands provide better perks and longer warranties, thus making these brands more attractive to consumers. Overall, when you purchase dumbbells from well-reputed brands, you can anticipate that the dumbbells will be more costly.   9. Purchasing dumbbells is an investment done for the long-term Dumbbells are sturdy and will usually take years to begin suffering from wear and tear. Thus, consumers are not likely to buy the same type of dumbbells for the upcoming thirty-six to sixty months or even longer. That stated, this lengthy gap between every purchase makes it tough for manufacturers to sell dumbbells. Therefore, manufacturers need to make dumbbells costly for selling them.   10. Resellers of dumbbells charge high markups Resellers earn money by purchasing commodities from makers and charging markups that are much higher than the commodity’s original price, which is also applicable to dumbbells. Besides, resellers often buy dumbbells in bulk so that other sellers do not have enough dumbbells to sell. Whenever customers find the resellers, they do not have any other option instead of purchasing dumbbells at the asking price of the reseller, making them more costly. 

Five Fantastic Exercises You Can Do With Hex Dumbbells

Hex dumbbells are one of the most popular pieces of fitness equipment available. They offer many benefits, including a wide range of weight adjustability and easy storage. They're also very easy to use and can provide fantastic muscle gains, as well as toning exercises, added strength training, and improved balance. We all know that dumbbells can be beneficial to both our strength and physique when used properly and appropriately. But did you know that there are certain exercises you can do with hex dumbbells? The following are the best 5 exercises that you can do with hex dumbbells for your workout.    Bench Press   The bench press is probably the most common variation of dumbbell exercise, and you can use this technique with almost anything that can be loaded on your bench. The bench press is made up of two phases: the lowering phase and the pressing phase. You can use these rubber hexagon dumbbells for most exercises since they are small enough to fit securely in your hands yet big enough to do significant amounts of work.   One Arm Swing   One arm swing is one of the most popular exercises you can do with rubber hexagon dumbbells. It's a compound movement that combines shoulder, arm, and core strength into one movement. The name itself gives you an indication of how it works. You're only moving one arm at a time while doing the exercise. This exercise will also increase the flexibility of your bicep and tricep muscles (as well as improve balance and coordination).   Bicep Curl   The bicep curl is an important movement for a variety of reasons. This is true because it will increase your overall strength, but it will also help you to build muscle mass and add definition to your arms. The bicep curl requires a lot of hard work and dedication, but with the right tips and strategies, you'll be able to achieve incredible results. This exercise can be performed using rubber hex dumbbells as well as a set of fixed bars or dumbbells.   Bent-Over Row   The bent-over row is one of the most popular exercises for building the lats. It works primarily by utilizing the posterior muscles in the upper back and traps. When you perform bent-over rows, it won't just be your arms that are engaged. You'll need your core muscles and a solid grip on the dumbbells as well. Doing this exercise correctly helps to improve core strength and teaches you how to keep your back in a straight line while performing a move.   Lateral Raise   A lateral raise is a type of dumbbell exercise, and it works the shoulder muscles. It also increases shoulder flexibility, especially in the upper back area and the front of the shoulder. A lateral raise is a good exercise to do when you lack shoulder strength and tightness.     

Does Lifting Dumbbells Stop Height?

One of the biggest concerns people have is that they won't be able to grow taller as they get older. Is it really possible to stop growing at a certain height, and how can you do it? The best way to find the answer is to try it for yourself, but that is easier said than done. If you're one of those people who want to know if lifting dumbbells will eventually stop your growth process, then this article is just for you.   Do dumbbells stop height?   The short answer is "no." Dumbbells are not going to stop you from growing taller. But they can help you reach more difficult goals.   If you're trying to increase your height, then it's important to understand the best way to do so. The most effective way is to use the right equipment and exercises, combined with a proper diet and lifestyle habits.   Dumbbells are an effective tool for increasing your height if used properly. If you want to grow taller but aren't sure how here's what you need to know about dumbbells:   They're great for building strength in the upper body. Dumbbells are designed to allow for maximum muscle growth by adding resistance through multiple angles. They will increase your strength levels overall as well as aid in increasing muscle mass and overall strength levels in the upper body.   They're also excellent for building core strength and stability because they force you to stabilize your body while performing exercises such as situps or crunches with weights on each side of your stomach. This helps prevent back problems that can occur when working out without proper core training or stabilization techniques.   Why do people believe that lifting weights stunts growth?   There are many people who believe that lifting weights stunts growth. The main reason for this is that they have seen other people who have been involved in weightlifting, and they saw them start to get very big, but then they lost all of their muscle mass. So, they thought that this was because of the weightlifting and not because of their genetics or some other factors.   The other reason why people think that lifting weights stunts growth is that most people do not understand the concept of a proper diet and exercise routine. They think that if they just started lifting weights and started eating a lot of junk food, then they would be able to get big muscles. However, this is not true at all. You need to have both a good diet and exercise plan in order for you to grow your muscles properly.   How to safely lift weights   Lifting weights is an important aspect of fitness and health. It also helps with building muscle mass, which can help you look better, feel stronger, and have more energy. But lifting weights safely can be a challenge.   Lifting weights without proper form can lead to injuries that may not heal properly or at all. Here are some tips for lifting weights safely.   Steps for Safe Weight Lifting:   Warm Up   Warming up before starting a workout session will help prevent injury by getting your muscles ready to work out. A warmup should include some light cardio, such as walking or jogging in place for 5 minutes before you begin lifting weights.   Stretch Before Working Out   Stretching improves flexibility, reduces injuries, and helps build muscle strength and endurance. Stretching can be done before or after working out, depending on what stretches you want to do and how long you plan on stretching for (about 15-20 seconds). The best time to stretch is right after you finish working out because it will help increase blood flow to the area being stretched, which will relax more muscles making it easier to perform the movements correctly during your workout session.   Start WIth Light Weight   Always start with light weights and work up slowly until you can finish an entire set without stopping or resting between reps (this is known as building up strength). If there's no problem holding onto the bar during each rep, then add more weight until there's some resistance but still easily done.   What are some common gym exercises? The most common gym exercises are:   - Pushups   - Squats   - Bench press   - Deadlift   - Overhead press or shoulder press (barbell)   - Bicep curl (dumbbell)   - Tricep extension (dumbbell)   - Pec dec exercise   - Crunches   - Lunges

How to appropriately use adjustable dumbbells?

Nowadays, with a busy schedule, it often becomes tough to find the time, especially to visit the gym. Thus, most fitness enthusiasts nowadays prefer relying on gyms that are based in the homes mainly. However, they often get to face an issue in the form of the limited space available in homes. With the limited space, they often get to face the limitation of resources as well. With the availability of limited resources and space, we get to see that one cannot turn their homes into an ideal gym space with all the machines and tools of your choice that you usually find in a professional gym. In such a case, it is often suggested that one should invest in a type of product that serves an all-in-one purpose. These could be in the form of adjustable weight dumbbells. When we talk about the adjustable dumbbells set that are the type of highly convenient products and versatile product that can help you perform various weight lifting workouts using different types of weights as they can be adjusted How to Use the Dumbbells Appropriately? Dumbbells are the most important part of the gym for everyone new to the gym. They are necessary for gaining muscle mass and strength. But some people are afraid to use it properly. We'll cover the correct way to use adjustable dumbbells to help you get the most out of them.    The first and foremost thing to learn how to use dumbbells is the correct grip. You can hold dumbbells in a variety of ways. It is very important to choose the correct method. Otherwise, you will not get the maximum strength and benefit from using dumbbells. When you start the exercise, it's a good idea to hold the dumbbells with your palms facing out. This will keep your arm steady and also prevent it from shaking. If you hold dumbbells with your palms facing in, your hand will vibrate, so it will be difficult to control it. We also recommend that you lift the dumbbells with your shoulders back. If you feel like you can't do this, try to keep your spine straight. And also don't forget to breathe while you exercise. Deep breathing helps you concentrate better. We also recommend avoiding lifting dumbbells overhead. Instead, you should lift the dumbbells straight over your shoulders. Lastly, if you want to get the maximum benefit, you should not exceed 20 repetitions per set.    There are various purposes that are associated with the use of the adjustable dumbbells sets as they are described as the most friendly way of training, The adjustable dumbells can be adjusted in terms of weight and also in terms of intensity as well compared to a simple self-weight exercise that does not require the use of equipment. It is suitable for the trainers who have the right weight and does not need too much-advanced training as they have a certain that is already built, whereas when it comes to advanced barbell training, it involves heavier loads that the trainers need to bear. These are the reasons that make adjustable dumbbells a training option that is a lot safer and more effective method for people who are overweight, weak in terms of strength, and are not very high in terms of training.     In order to bring these best quality adjustable dumbbells into use, one needs to know about the type of product that they require or the type of product that would suit them the best as with a variation in terms of the training groups and the variation in the goal of the people we get to see that there is a variation in the selection of the dumbbell as well. These could be in the form of the goals like:   Aiming at Family Shaping, we get to see that with the increase in awareness, the goal of a lot of people is to use the dumbbells at home and to make a shape keeping the line of the shoulder prominent and making the arms and other parts of the body to look better. Thus, when it comes to the performance of small group-based exercises, we get to see that while performing exercises like arm flexion, extension, and lateral lift, one should keep the principle of selection in the form of small weights and more reps. This not only shapes muscles in a better way but also promotes the efficiency of burning fat along with a reduction in the hypertrophy of muscles.   Targeted Muscle Gain  It is the type of workout practice that is used in order to gain muscle mass, make muscles fuller, and in order to boost basal metabolism. In this case, one must follow the trend of moderate weight with moderate repetition. Usually, in order to increase the mass of the muscle, the choice of exercise that is involved during the process of muscle training is quite different. The type of exercise that is usually aimed is in the form of large muscle groups like a dumbbell flying.   Aim For the Growth of Power There are a lot of girls and boys who want absolute power as they feel that their power might be weak, and they might want to strengthen it. In such a case, it is suggested that one should follow large weight and small repetitions as well. in the same way the muscle gain, it is suggested that the compound exercises should be followed for the large muscle groups that could be in the form of dumbbell bench press. Thus, it is suggested that one should ensure safety.  Benefits of Using Adjustable Dumbbells There are various different benefits that are associated with the use of adjustable weight dumbbells; some of them are in the form of   Space Saving Adjustable dumbbell sets are incredible products that are made up of removable plates. They can be added or removed by ensuring multiple benefits.    Cost Effectiveness Since they are adjustable in nature, one can spend a small amount on adding on the same tool.   Portable and a Highly Convenient Option They can be carried in a variety of places.    It offers Versatility It is an adjustable dumbbell and thus can be used at home for various important reasons like aerobics and cardio.