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A Personal Trainer’s Proven Guide to a Successful Start at the Gym
Starting a fitness routine can be intimidating, especially if you're new to the gym. However, with proper guidance and preparation, anyone can successfully transition to a healthy lifestyle. In this article, we'll provide you with a comprehensive guide based on tips...
A Personal Trainer’s Proven Guide to a Successful Start at the Gym
Starting a fitness routine can be intimidating, especially if you're new to the gym. However, with proper guidance and preparation, anyone can successfully transition to a healthy lifestyle. In this article, we'll provide you with a comprehensive guide based on tips...
Age-Dependent Workout Errors: The Most Significant Mistakes You Could Be Making
Exercise is essential for leading a healthy life, but it's crucial to avoid certain mistakes that can have a negative impact on your fitness goals. In this article, we will discuss some of the most significant workout mistakes people make and provide tips on how to...
How to Tailor Recovery to Women’s Physiology
Recovery guidelines are based on understanding how the human body works and what it needs to recover from workouts. These guidelines help streamline and optimize exercising, so they’re crucial to understand and implement in your exercise routine. However, a major...
The Ultimate Guide to Medicine Ball Slams: Unlocking the Power of This Ancient Exercise
Medicine ball slams are a dynamic, full-body exercise that have been used for centuries to build strength, power, and endurance. This versatile movement engages your core, shoulders, lats, and hips, making it an essential addition to any workout routine. In this...
How to Maintain Muscle Mass While Getting Leaner: A Comprehensive Guide
In this guide, we'll explore effective strategies for preserving muscle mass while shedding body fat. We'll cover essential topics such as calorie restriction, macronutrient intake, and workout routines to help you achieve your lean muscle goals. Setting Realistic...
The Fundamentals of Muscle-Building
Social media is constantly covered in the “one-size-fits-all” secrets to getting fit and looking big, and almost all of them contradict. As a result, it can feel impossible to figure out the right things that will get you the gains and goals you've set for yourself....
3 Techniques to Try Instead of Maxing Out
Maxing out, where you do a single rep of the absolute maximum amount of weight you can handle, is a great way to show off how much you can lift and even help you grow more strength. However, pushing your body to the absolute limit all the time doesn't build strength,...
These Exercises Will Help You Build Big Arms
Getting a strong set of arms is one of the top goals on every gym goers list! Training your arms regularly is a fantastic way to ensure your full body is getting a workout since plenty of workout routines focus heavily on chest and leg workouts. Building muscle...
The Proven Benefits of Strength Training
We're all aware that frequent physical activity is known to improve your well-being and lifespan, but experts are increasingly finding that not all exercises are equal! For example, researchers have discovered that implementing strength training into your routine...
5 Things That Happen To Your Body Once You Quit Exercising for a Month
Sometimes it's hard to stick to your workout routine in the face of life. It might be a jam-packed work week, kids to take care of, or even just a dip in motivation to get up and go to the gym. But what are the effects of stopping exercise for a month, and is it...
How Many Steps Should I Take in a Day?
With the advent of smartwatches, step trackers, and fitness apps, the western world has become step-obsessed in the past few years! As a result, it's now easier than ever to track how many steps you've taken on any given day so you can keep on top of your physical...
The Best Moves for A Six-Pack
Plenty of people have their mind set on getting a six-pack, but there's a host of debates surrounding the most effective way to get one. Unfortunately, even if you're working out every day with hundreds of reps, doing the wrong type of exercise won't get you the...
Stuck on Pull-Ups? How to Achieve Your First Pull-Up or Chin-Up
Everyone loves showing off at the gym with some pulls ups. Some gym-goers even incorporate pull-ups or chin-ups into their workout routine to actually build muscle; what a concept! Whatever the reason is for wanting to do your first pull-up or chin-up, it can be...
The Power of Nutrition: How Food Can Help Improve Your Quality of Sleep
Did you know that the foods you choose to eat can have a big impact on your quality of sleep? Your eating choices affect your sleep, and your sleep impacts every other aspect of your life. Your body is the vessel that lifts you through the day. Giving it proper fuel...
Building a Healthy Brain: Three Ways to Care for Yours
We often focus on aspects of the human body that we can see evidence of. These include our muscles, skin, and other parts of the body, like our hair and nails. But what if I told you your brain is the most important part of your body that you're ignoring? Brain...
How to Create a Warm Up Routine: Prevent Injury and Get the Most Benefits From Your Workout
Warming up before you work out is possibly the most crucial segment of time that you'll spend in the gym. Whether you're a seasoned expert or a gym newbie, you need to warm up prior to your workout. Not only does warming up help prevent you from getting injured...
Scared to go to the Gym? Three Tips for How to be Comfortable at the Gym for Beginners
Everyone is the new kid at some point in their life. Whether you changed schools mid-year or had to move across the country for a work promotion, you've probably experienced feeling new and out of place. In the same way, some gym beginners feel like the new kid at the...
How Do I Lose Fat and Gain Muscle at the Same Time?
Ah, the age-old question: How do I lose fat and gain muscle at the same time? Some say it's impossible. We say anything is possible! The process of losing fat and gaining muscle at the same time is called body recomposition (or, often in the world of gym-goers,...
What is My Body Fat Percentage, and How Can I Lower It?
Many people are curious about their body fat percentage. What is my body fat percentage? Can I change it? How is body fat percentage measured? If you’ve ever wondered about what exactly body fat percentage means and how to calculate yours, you’ve come to the right...
Do I Need to Train Abs Every Day? The Secret to a Shredded Core
More is always better…right? Everyone wants more money, more time, and more friends. But is training abs more going to yield better results?Well, when it comes to training abs, more isn’t exactly better. In fact, training your abs every day can actually be detrimental...
In-Person Gyms are Making a Comeback | It’s Time to Get Back Out There
During the COVID-19 pandemic, gyms across the globe were forced to close to ensure workers and attendees' safety. Now, as we are beginning to move back toward a state of general public health, in-person gyms are making a comeback. However, statistics state that only...
Fighting Depression With Exercise
We all know someone who's had a struggle with depression. Maybe you've even suffered from it yourself. There is no shame in having depression. But, if you could do something to bolster your fight against this emotional setback, wouldn't you like to? Depression is much...
The Truth About Building Muscle After 50
When people over the age of 50 are looking to build muscle, many of them ask a similar question: “Is it even possible?” To that, I say, "Absolutely!" Building muscle after 50 may feel daunting. After all, you are no longer in your prime years for testosterone...
Rest is not Just Sleeping: The Seven Forms of Restoration That We All Require
Sometimes, regardless of the amount of sleep that you get each night, you still feel exhausted during the day. Can you relate to this? While sleep is the most obvious kind of rest, it only hits one out of the seven types of rest that every person needs. So let's look...
Walking Just 10 Minutes a Day May Lead to a Longer Life
Walking is one of the cheapest and easiest types of exercise on offer to everyone. No matter your current fitness level, it’s an easy way to help improve your health without having to invest in a fancy gym membership. The great news is that research suggests that just...
Healthy Brain Benefits: Exercise Can Help Older Adults Retain Their Memories
While we usually associate exercise with improving our physical health, it’s also a critical tool for our mental health and memory. Older adults who exercise more frequently often experience improved retention of their memory as they age. This is one of the many...
3 Of The Biggest Killers!
The facts surrounding the biggest killers of our population are shocking to hear, but they are something we all need to be aware of to help extend our lives. Let’s take a look at the three biggest killers and the simple changes you can make in your life to avoid...
Premature Death Rates Decrease With Exercise
We all know that exercise can offer many benefits to our lives, but did you know that it’s one of the key things you can do to decrease the chance of premature death? Just a short session of exercise each day could be the thing that gives you many more years of life...
Changing Your Diet Could Add Up To 13 Years To Your Life
We are all looking for ways to make the most of every day of our lives, so wouldn’t it be incredible if you could make a few simple changes to your diet to add extra years to your life? While many of us focus on keeping active to improve our health, our diet also has...
Does Drinking More Water Help You Lose Weight?
If weight loss is one of your top goals for 2022, you might be wondering what you can do to speed up the process. Drinking water is one of the most commonly discussed ways to lose weight, so we are often asked whether this is an effective tool to help with your weight...
Fitting Physical Fitness into Your Busy Schedule
With everything we have to do in our work and personal lives each day, for many of us, physical fitness is the last thing we have time for. If you are struggling to find time to exercise in your schedule, keep reading as we share some of the easiest ways to add more...
Top Spotify Music Playlists to Listen to During Your Workout
If one of your new year’s resolutions is to train more regularly, you’ll want to find the right playlist to motivate you throughout your workout. Today we’re going to share some of the top Spotify playlists for all music tastes to help keep you going during even the...
How Much Protein Do You Actually Need?
Protein is a key component of anyone’s diet, but a question we often receive is how much protein is really needed. Keep reading to discover the amount of protein you need to consume each day and the top ways to add more protein into your diet. Why Do We Need to Eat...
Meal Planning with your Instant Pot
The Instant Pot is one of the best tools for anyone looking to cook quick and healthy meals for their family. When trying to improve your daily meals, we highly recommend meal planning at the start of each week. Today we’re going to share our top tips for meal...
COVID-19 Symptoms Found to be Much Less in Physically Active People
COVID-19 has taken over many aspects of our lives in the past year, and we're looking for ways to minimize the risk of severe COVID-19 outcomes. In a study of 48,440 adult patients conducted in the United States, it was suggested that physical inactivity puts adults...
Do Collagen Supplements Actually Work?
Over the past few years, collagen supplements have received more attention from both men and women. If you aren't already taking collagen supplements each day, you may be wondering if this supplement is worth adding to your daily routine. To help you out, we're going...
Top 5 Health Supplements! Why Food Isn’t Enough
Many people believe that they’ll receive all of the nutrients and vitamins they need by eating a well-rounded and healthy diet. However, with the way our food products are manufactured, many of the key nutrients we need to feel our best are often removed during the process. On top of the junk food that we often consume today, we also live busy lives that are filled with stress and unhealthy habits. If you are looking to increase your energy levels and performance, you’ll want to consider adding these top five health supplements into your daily routine.
The Importance Of Physical Exercise Among Older People
Physical activity is critical for individuals of all ages, but within older people, it can improve their quality of life and overall health. As we grow older, concerns about falls and our physical function increase, but exercise can help combat some of these issues when we incorporate physical activity into our routine regularly.
Exercise Boosts Immunity and Makes Vaccines More Effective
The COVID-19 pandemic has put a spotlight on our health and wellbeing, and more research is being undertaken on immunity and vaccines than ever before. While the world is slowly being vaccinated against the virus, individuals are still looking for ways to boost their immune system and protect themselves further. With so many people spending increased amounts of time at home in the past year, there has been a concerning decrease in physical activity for many individuals. Here we’re going to look at the link between exercise and immunity so you can help protect yourself further this year with a more active lifestyle.
Accelerate Fat Loss with a High Protein Diet
Here at XCEL Fitness, one of the most common questions we are asked is how to accelerate fat loss. Research suggests that a very high protein diet, compared to a diet with normal protein levels, can help speed up the fat loss process. Today we’re going to share with you how you can incorporate a high protein diet into your life to accelerate fat loss.
The 3 Mental Hurdles of Getting Ripped
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