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5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

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12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For You
With 2 weeks in to the new year, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then read on!

12 Steps To Choose the Right Gym For You

  1. List Your Must-Haves: Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.
  2. Location: This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.
  3. Cost: Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.
  4. Hours of Operation: There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.
  5. Visit During Peak Hours: No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.
  6. Personal Trainer: This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.
  7. Cleanliness and Hygiene: It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.
  8. Check Equipment: The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.
  9. Culture: Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).
  10. Does the Gym Meet Your Target?: It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.
  11. Look For Reviews: Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.
  12. Take a Trial: When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life! If a gym does not work for you, consider working out online, in a live and interactive session with our fitness experts on GOQii Pro. Book a class via the GOQii App now! To read more about fitness and workouts, check out Healthy Reads.

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#BeTheForce

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Top 10 Foods Which Will Help You Gain Muscles Naturally

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If you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles? 

Muscles are not only important for being in shape but it has other functions and benefits too. For instance: 

  • Muscles increase metabolic rate
  • They make everyday chores easier
  • Muscles reduce the risk of many chronic diseases
  • Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally 

These foods will make your fitness journey more adaptable and diverse in terms of choices:

  1. Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
  2. Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with Vitamin B, which may be particularly important, if you are active.
  3. Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
  4. Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.  
  5. Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like VitaminB, Vitamin C and the Fiber along with enhancing it’s flavour.
  6. Bengal Gram Flour (Sattu): is the flour of roasted Bengal Gram Dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
  7. Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
  8. Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
  9. Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
  10. A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and Vitamin B) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or workout with our experts through a live, interactive session on GOQii Pro within the GOQii App. Book a class now! 

#BeTheForce 

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5 Muscle Building Mistakes Which Might Be Keeping You From Your Goal

muscle buildingIf you’ve been looking at motivational posters on social media or your local gyms which have “go hard or go home” or “work until your muscles hurt” or “no gain without pain” or something to the effect of relating success to extreme weight training, then you’ve clearly been looking at the wrong posters. We come over so many cases where users claim that they’ve been at it in the gym for so long without ever achieving their desired result. In order to help you avoid the same fate, we’re sharing this article on muscle building mistakes!

Common Muscle Building Mistakes to Avoid

1. Prioritising Quantity Over Quality
We live in an age where we believe more is better. A gaze around the gym might show mindless addition of reps and set backed by piling unreasonably more plates (mostly on the leg press machine and rarely the squat rack if not for 1/100th partial rep squats). Most folks aiming to add muscle might believe training seven days a week must undeniably be better than three. What these people fail to realise is the foundation of quality muscle building still rests upon what it used to be about a hundred years ago – Getting stronger. Becoming stronger is neural training. The central nervous system demands its necessary share of rest before it is ready to tackle new challenges in your next workout. In the words of the Bodybuilding Legend Lee Haney: “Stimulate, not annihilate!”

Pro Tip: Build Movement Quality in a lift before gradually adding volume (sets and reps), before gradually adding weight.

2. Chasing The Pump
If you are a true meathead, you remember the first time you curled that lonely barbell in the gym and the immediate next thing you did was flex your arms before the nearest mirror. It’s okay if you did. Pursuit of the ‘pump’ or build-up of metabolic fluid as a result of high volume resistance training in a muscle has fascinated millions of people entering muscle building. The degree to which pump helps increase muscle size fades as quickly as the pump itself a few hours after training. Don’t get me wrong, metabolic and high rep training has its place, though making every exercise in your program a high rep per set one in order to feel the temporary pump at the expense of actually getting stronger (refer to point 1 above) would be a big miss.

Pro Tip: Focus more on documented progress in weight lifted and the volume for which it is lifted rather than an arbitrary goal like ‘feeling the pump’.

3. Pain is (the only way to) Gain
Most people wearing the ‘Pain is Gain’ t-shirts have a very myopic vision of their training years. Most of them belong to the late teens to late twenties. Fast forward ten years and they may soon begin to laugh at their idea of ‘balls-to-the-walls’ intensity every workout, week after week. As we age, especially as we enter 30s, training revolves more about recovery than making unending progress. Joints and connective tissue take a solid hit if we are really lifting seriously. As such, making every workout a masochistic fiesta can seriously hamper our joints’ ability to outperform them later.

Pro Tip: It’s okay if a workout didn’t leave you hurt and devastated. Try to make a majority of your workouts in a year energizing and your training longevity might increase by several years.

4. Taking Supplements Is Like Pressing A Switch
All of us know that someone who swears by his or her shelf full of powders and pills claiming to transform them into a machine. Supplements have their place in the life of serious strength and physique athlete. However, replacing natural, real food with doses of meal replacement drinks is a strategy that might fail to deliver real robust and healthy changes in your physique. Quality, natural and fresh nutritional food would always beat sole supplementation.

Pro Tip: Make a select handful of supplements such as Whey and Creatine Monohydrate a tool to fill in the gaps in your nutrition wherever or whenever you see it, rather than a staple in your diet.

5. I Need To Train Like A Pro
In the pursuit of ‘Big Guns’, an amateur might look up the internet for the training split of an eight time Mr. Olympia winner and begin to emulate it in his training. The efforts might soon begin to be outweighed by the stopping of gains through either injury or incorrect loading parameters and the trainee might soon end up in dire frustration before switching to an altogether new program, this time followed by a multiple ‘World’s Strongest Man’ title winner.

Many individuals fail to understand that it might take more than a decade of continual solid and consistent effort with the big lifts in order to come anywhere near being called a pro. And we aren’t even talking about ‘pharmaceutical aids’ yet.

Pro Tip: Aim for Health first, followed by getting stronger, followed by improvement in appearance whenever drawing out your training strategy or designing a muscle building program.

We hope this article helps you avoid these common muscle building mistakes and aids you in making the right choices. For more on fitness, check out Healthy Reads or tune in to LIVE sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce 

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