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Hale & Hearty, india (2025)

23/05/2022

Can you spot reduce fat…?

Everyone wants to lose fat in certain places but keep a bit of fat in certain others.

Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person.

It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that.

Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite…

Remember…there is NO diet or exercise that’s going to make you lose more fat in one place more than another.

If you stay in a caloric deficit, your overall body fat will go down and you’ll lose it where you want eventually.

If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though.

Don’t compare your fat loss journey with someone else’s.

You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people.

On the other hand, you probably lose it much faster in some places. Don’t stress about it. Just stick to your plan and know that you will get there eventually!

15/05/2022

If you are past the beginner’s stage and want to gain muscle, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine.⁣
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The essence of push/pull (legs is that you split your body into three body parts, where each body part is trained on its own separate day. On your push day you train chest, shoulders and triceps. In the pull workout you train the back and biceps. Lastly, on the leg day you train your quads, hamstring and calves. Some people also train abdominals on leg day. ⁣
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With push/pull/legs you train all related muscle groups together. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.⁣
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For example when you train chest with say bench press, you are also hitting your anterior deltoids and triceps hard. And when you train shoulders, you are again involving your triceps. So, it makes sense to work these all together in the same workout for maximum synergy and effectiveness.⁣
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Similarly when you train your back your biceps are heavily involved, so it again makes sense to train these immediately afterwards so that they can derive the maximum benefit from the additional stimulation.⁣

12/05/2022

Compound exercises require the use of multiple muscle groups or joints at a time, there are many benefits of compound exercises. We like them because they’re efficient, saving us time by utilizing multiple muscles at once. You’ll see all kinds of compound exercises in your workout plan.
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If your goal is to get fitter, compound exercises are an excellent addition to your fitness routine. By working multiple joints and muscles at the same time, you may end up burning more calories just because you’ll expend more energy.
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Similarly, the multiple movements that take place during a compound exercise prepare your body to lift heavier loads than an isolation exercise.
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Why’s that? It’s because your body utilizes more muscles to complete the workout, in turn signalling a larger hormonal response of testosterone which can repair structural damage and help you maintain your gains.
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Compound exercises are also ideal because they allow the body to move functionally and complete daily tasks with ease — that’s because exercises like squats and deadlifts simulate everyday movements like sitting down or standing up. If you’re looking to improve at sports or other athletic activities, compound exercises can help you reach your goals.
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Do your isolation movements of smaller muscles after the compounds as doing them first can cause them to fatigue and won’t allow them to properly support your bigger muscle groups during the compound lifts e.g. If you do tricep dips before bench pressing your triceps will be fatigued during the bench press causing you to fail earlier in the movement.

07/04/2022

Jump rope is hands down my favourite type of cardio and is one of the best options if you’re looking to improve your total body muscle endurance, cardiovascular endurance, and coordination.

Jumping rope activates so many muscles, it is 𝗔𝗕𝗦𝗢𝗟𝗨𝗧𝗘𝗟𝗬 𝗙𝗔𝗡𝗧𝗔𝗦𝗧𝗜𝗖 for burning calories. This means it’s a good cardio option if you’re looking to lose weight.

It’s also great at improving coordination as you have to time your hops/jumps in time with your swings, which teaches you to activate multiple muscles groups in synchronisation.

06/04/2022

Let’s talk about the training principle that’s a MUST if you want to get leaner, stronger, and see results from your workouts…👇

💥 Introducing: Progressive overload.

Plain and simple, progressive overload is the KEY to improving your body composition & changing the way you look…and this applies to both your workouts in the gym and at home.

So what is it exactly? 🤔

Progressive overload means that for a muscle to grow or get stronger, the body must be forced to adapt to a level that is above what it has previously experienced.

In order to create the changes we want to see, you must give your body a reason to do so. You have to introduce the stimulus of overload (progressively; over time), where your body has no choice but to adapt to that stimulus.

You may be wondering…

“But how can I do this at home without weights & machines?”

Luckily, there are many ways to accomplish this, you can also:

🔹Add reps
🔸Add supersets
🔹Add resistance
🔸Increase time under tension
🔹Improve form
🔸Decrease rest times

These are all different ways to add progressive overload to your at home workouts & push yourself a little bit harder.

If you are consistently improving upon the variables above, your body will have no choice but to adapt, build muscle, and get stronger!

05/04/2022

Incline dumbbell Rows

🔹Lean forward into an incline bench
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🔹Grab the dumbbells, hold them dumbbell in each hand so your palms are facing in.
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🔹Your arms should be fully extended and hanging straight down. This is the start position.
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🔹Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides, about parallel to your back.
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🔹Hold and squeeze your shoulder and back muscles.
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🔹Return to the starting position in a controlled motion.
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♦️Tip: Keep your chest in contact with the bench at all times to avoid excessive arching in your lower back.

04/04/2022

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.

This same view holds that strength training first will deplete the muscles' stored carbohydrates (glycogen or sugar), and therefore, it will enhance fat burning during the cardio workout because of the lack of available sugar for fuel.

If your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. If your primary goal is to increase muscular strength, then do strength training first. To get the most out of your workout, perform the exercise that is most important to your goals first, when you are not fatigued.

If your fitness goals include overall improvements, finish your workout with the type of exercise you enjoy most.
there are plenty of advantages of doing resistance training first, which is why it’s a popular recommendation. “You will be able to lift more weights, do more reps, and increase your performance by starting with lifting,” he says.

By doing a quick warm-up beforehand and saving the cardio for after, you’ll find that you have more energy to lift.
Although cardio is taxing and challenging, it’s typically able to be performed for longer periods of time without rest. “Think of it this way: How long could you do jumping jacks for, and how long could you squat 100 pounds for?” Strength training tends to demand a higher intensity, she says, which is why it may be best to lead with weights and devote the majority of your energy to that, and then do cardio conditioning after.

02/04/2022

It’s really your regular routine that determines your long-term health.
This is a very old saying, “You are what you eat.” In essence, what is put into the body is what the body will use in the construction and replacement of its cells, hormones and neurotransmitters.

Quite literally then the human body is composed of the very food that he consumes. And consider that most cells in the body will be completely replaced within 7-10 years; This means that each and every one of your cells will have been renewed and exchanged for another one that your body has produced.
So it’s better to have a body built from whole grains, fruits and vegetables rather than from fizzy drinks, teas, coffees & fast foods.

The latter will be less able to adapt to daily life stresses and will be more susceptible to sickness and disease. While working lots of oxidants are produced in the brain.

Foods that are high in antioxidants–berries, beans, apples, tea–act like flame retardants. And don’t forget water.
Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the foods are that you consume, the better your skin will look.

01/04/2022

Try These Fat Loss Finishers

Here is a great way to increase the intensity of your workouts.

Try one of these 3 fat loss finishers at the end of your workout.

You will definitely bring your workouts up a notch and continue to burn more calories.

And you don't need any equipment.

31/03/2022

Short on time and not sure where to begin with your training routine? Try this simple plan.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As a beginner no. 1 focus should be on form and performing the exercise correctly. This will enable you to avoid injury as well as actually providing a more effective stimulus to your muscles. ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you’ve got the form nailed you can then focus on progressive overload - aka getting stronger! 💪🏼 Slowly increase the weights and reps over time ensuring that your form remains textbook perfect 👌🏼⁣⁣⁣⁣-⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now there may only be 11 different exercises in this split, but they have selected so that you hit every muscle group in your body! ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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One of the biggest mistakes beginners makes is spending hours on bicep curls and sit-ups, which are muscle groups with a far more limited growth potential than bigger muscle groups like your quads, hamstrings, chest and back. ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Focussing on these compound movements is the fastest route to adding muscle and shedding body fat! 🙌🏼

30/03/2022

After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).

Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.
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So how do you actually add muscle to your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles. When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). Activating these satellite cells may be the difference between what allows certain “genetic freaks” to grow massive muscles and what makes other people “hard-gainers.
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In one of the most interesting studies in the past 5 years, researchers showed that those who were “extreme responders” to muscle growth, with an incredible 58% myofiber hypertrophy from an exercise, had 23% activation of their satellite cells. Modest responders, who had a 28% growth, had 19% activation of their satellite cells. What is interesting to note, though, is that some people known as “non-responders” in the study had 0% growth and had a concurrent 0% activation of their satellite cells. Therefore, it seems the more you can activate these satellite cells, the more you’ll be able to grow.

29/03/2022

So here we have a really tough home cardio workout for you guys!🔥
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It should take 13.5 minutes with no rest, so do 6 exercises back to back ( I know its tough, but nothing good was ever easy!!) and then take a 45 second rest between rounds!
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If that's too tough take 1 - 2 minutes rest after the 6th exercise.🌬
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Repeat 3 times! Feel the burn 🔥🔥🔥

Hale & Hearty

23/05/2022

15/05/2022

12/05/2022

07/04/2022

06/04/2022

05/04/2022

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02/04/2022

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29/03/2022

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