Grip strength is a strong indicator of your overall body strength. Research strongly suggests that the greater is the grip strength in midlife, the lesser are the chances of physical disability in later years of life.

IMAGINE yourself lifting bars!  Being a hairs’ breadth away from seizing the glory of breaking your personal records and- wait, what? Your grip gives up and you are shaken awake from the reverie of entering an unknown territory of the number of reps. They were right in saying that good things don’t last long… But what if I tell you that a golden parchment will have the answer you have spent eternity seeking for? OFCOURSE YOU’D BE DYING TO HEAR THE ANSWER! 

If you're looking to build muscle and get the rock hard body look, dumbbells are the perfect tool. This is because they tighten your muscles at their core and help you achieve an athletic and well-toned physique. In this article, we have covered all you need to know in order to get the most out of your dumbbells.

Your neck plays a crucial role in stability, posture, and overall strength but it’s often overlooked in training. Whether you want to prevent pain, boost athletic performance, or improve mobility, targeted neck exercises can make a huge difference. Here are some powerful movements to help you build a stronger, more resilient neck.

Are your biceps not growing? Follow these tips and tricks and get to know the mistakes you make.

Demolish the wrongful assumptions related to weight lifting belts. Read dos and don’ts to decide...

The gluteal muscles are the strongest and most prominent muscle group. To get rid of that flabby booty, you need to follow a gluteal workout program that targets all three gluteal muscles — the gluteus minimus, medius and the gluteus maximus. Train your glutes to be stronger, bigger and more shapely with the right exercises.

Ever fantasized over a poster of any bodybuilder and secretly prayed to have the same body contour as him. The task of working on your body may sound fancy at the start, but it’s actually very challenging. Bodies don’t develop overnight. It is the outcome of months of dedication and grit. But more importantly, it is the end product of a perfect start! An insightful start into any journey can make the process absolutely worthwhile before leading to the actual destination. Our mission is to make your ride to a better body rewarding. So, here are the 10 things to imprint in your mind before you take off! 1. Follow A Proper Training Split When you join the gym for the first time, you’re excited and very enthusiastic about it; more like impatient, and want to have those big arms in no time. But this is not how you should be setting your goal. Training one muscle daily or three times a week would not give you long-term results. You need to focus on each muscle and divide the days for every muscle. Giving muscle the time to recover and grow is always a good idea since the body works like a machine, and machines need rest. Do not feel that you're missing out on your muscle growth; your muscle will be more toned and strong if it is well-rested. 2. Train With The Correct Form Training with the correct form has to be the most important part of working out. You cannot achieve your desired results if you’re training with the wrong form. It doubles your chances of injuries and muscle damage. Initially, you would be inclined towards going heavier and heavier in the gym but do you know what would happen if you keep on doing that and don’t focus on your form? You would end up injuring your muscles and neglect activation completely. The muscle that needs to be activated should be trained properly and effectively. The key to correcting your form is to start with light weights and master the form. Increase the weight gradually, so it doesn't stress your muscle, and your form is not affected either. 3. Focus On Squeeze And Contraction Of The Muscle Whenever you're training a muscle, squeeze and contract as hard as you can, because the more you do that, the more blood circulation and more muscle fibers you’re going to rip. Squeezing and contracting properly is going to give you so much more muscle growth and allow you to retain those gains for a longer time. 4. Don’t Forget The Negative Rep You will often find people in the gym who lift the weight and drop it down just like that, effortlessly and without control. This is wrong! They’re missing the most important part, which is the negative rep (the part where you’re lowering the weight down to its starting position). You will be surprised to know that there are more muscle fibers ripped during the negative rep. It would be best if you focused on controlled and focused negative reps to achieve the body of your dreams, especially arms and chest. 5. Try To Switch Exercises The concept of versatility is important. You must have observed that you can't eat the same food every day. Similarly, you can't, and you shouldn't do the same exercise every day. If your body gets immune to a certain type of exercise or a workout routine, it gets hard to achieve results, and you hit a plateau sooner than expected (when your weight is stuck and the fat won’t burn either). Always mix up your exercises and try to engage different muscles; this is the key to greater gains. Performing various exercises will help you apply different types of stress and tension to different muscles, which will ultimately lead to progress. 6. Have Enough Time To Rest And Recover It's about time we stop believing in the myth that rest mode or recovery results in slow progress. Many of us believe that we make muscles in the gym, whereas the truth is, muscle grows when you’re in recovery after hitting the muscle in the gym. So train each muscle once a week and let it rest for the whole week. Your muscle needs time to recover and adapt. Remember, more is not always better! 7. Follow A Structured Meal Plan Meals/diet plans are one of the most important components of working out. If you’re not following a proper meal plan along with your workouts, there’s a high chance that you’re not fueling your body with the proper calories you need. You need a balanced percentage of proteins, fat, and carbohydrates to get optimum gains and retain them. Make sure you follow a structured meal plan that is carefully designed to focus on your protein, fat, and carbohydrates requirements. 8. There's No Need To Avoid Any Foods One of the biggest mistakes people make when they join a gym is limiting their food intake to protein and less carbohydrate only, also avoiding dietary fat. Little do they know that dietary fat is important for your gains. Let’s take a simple example; people avoid whole eggs, which is a big mistake. Whole eggs are often associated with high cholesterol, and people avoid them thinking that having whole eggs will ruin their diet. Whereas; cholesterol is an important agent in testosterone production, which is the main hormone in building muscle. Plus, dietary fat is important for brain function, hormone regulation, and most importantly, dietary fat is an essential macronutrient that you require for muscle gain. So stop avoiding and start eating! 9. Drink Plenty Of Water An average human body consists of 60% water. This is enough reason for a person to start working on his/her water intake. But for someone who works out, water is important because it helps with muscle protein synthesis, which means water helps you build muscle. A well-hydrated muscle is less likely to get injured (e.g., get a muscle tear) and flushing out all the toxins out of the body. So drink lots of water and hydrate those muscles well! 10. Take Health Supplements No matter how good your diet is, no matter how good you’re eating, always take health supplements when working out. You’re probably not getting the optimum amount of vitamins with your food, so the supplements are there to compensate for that deficiency. There are three major supplements that you need to take: Multivitamins Omega Three Fatty Acids Glucosamine Multivitamins are good for your body and have zero side-effects. So take these days to enhance health and reach your goals sooner than later! Omega 3 fatty acids are essential for muscle growth and your own body as a whole and This, is super important for your joints, tendons, and ligaments. So make sure you don’t skip those as well! Glucosamine is an essential supplement for you If you want to train hard and for long. It will keep your energy levels up and make your workouts much better!

Many people join the gym to shape up their bodies by developing muscles in the best possible way. They smash the gym hard; they don’t miss out on any single gym session, and they perform intensive workouts needed for effective muscle growth.

Introduction Many of us are affected by neck pain at some point in our lives. The main lawbreaker is YOU misuse or holding your neck muscle for a longer period. To avoid these situations, you need to be more careful and attentive. Nowadays, most workplaces are computer-oriented, which impacts your neck because many of us sit on our chairs for a longer period. Your shoulders are drooping, and your heads are more focused on the monitors. The neck structures contain the seven cervical spines and enclosed spinal cord, carotid arteries, jugular veins, larynx. Vocal cords, esophagus, and the sternocleidomastoid are in front, and the trapezius and other nuchal muscles are at the back. Your neck is responsible for breathing, swallowing, speaking, support your brain and cervical spine, and controls the lymphatic inflow and outflow from the head.

One nightmare that outshines all the insecurities of a human mind is none other than a horrible double chin. Every area of your body can be ideal in shape and toned, but if you end up having a double chin, it's an endgame of all the confidence you carry. Ever Wondered What Reasons Contribute To The Formation Of A Double Chin? The fun fact is, a double chin is not necessarily your fault. There are various reasons associated with why people end up having a double chin. Such as: Aging As you grow old, your skin starts losing elasticity, resulting in a saggy skin, which mainly contributes to a double chin. Unfortunately, you cannot control the natural aging factor, of course, but you can indeed reduce the chances of having a double chin. Unhealthy Diet And Weight While it’s known that weight gain is not necessarily a reason to have a double chin, taking a diet that contains a high amount of calories and preservatives from processed food can result in building up of fats in various parts of your body. However, getting rid of a double chin is not entirely associated with weight loss too. Some exercises contribute to weight loss, while some are designed to get rid of a double chin solely. Genetics If you have a family history of having less elasticity in the skin or a double chin, the same features may be transmitted to it, thanks to genes! However, your ancestors couldn't stumble upon the easiest ways to get rid of a double chin, but you are on the right page. Posture A lousy position usually results when some of the body muscles are not warmed up regularly. A double chin is formed when you keep your face hanging down frequently. This way, the neck and face muscles become weak, and thus, they start sagging. Can thyroid problems cause a double chin? Hormones are the essence of your body and can work wonders if present at an optimum level. During the condition of Hypothyroidism, the thyroid gland produces lesser thyroid hormone. Hypothyroidism results in puffiness in the skin, and overall weight gain, eventually gives birth to an unwanted double chin. Sinus Infections And Kidney Disorders A sinus infection causes the lymph nodes to swell, which results in a swelled skin around the neck area and accounts for the double chin. Certain kidney disorders also contribute towards a puffier overall skin, leading towards a double chin. Salivary Gland Inflammation And Cushing's Syndrome When the salivary glands swell, the face and jaw muscles start swelling too, which creates an illusion of a double chin. Besides, weight gain is also one of Cushing's syndrome symptoms, a condition during which a high amount of stress hormone 'cortisol' is produced. The weight gained during this condition eventually results in a double chin. How Do Neck Exercises Help In Getting Completely Rid Of A Double Chin? Every neck exercise is double chin's biggest enemy. The following are 7 of the most practical and effective exercises which will pave your way towards an attractive neck region by helping you get rid of your double chin. Each exercise contributes differently, but all serve the same goal, i.e., to make your jaw visible! Every exercise is also interconnected to the other and should be performed regularly to keep those muscles moving swiftly. The best part? You can perform a few of these exercises anywhere you like. Whether you are on your way towards work, are reading a book, or even cooking something in the kitchen, these effective exercises can accompany you all day long! With just a little movement of the head accompanied by neck, you can perform them in no time! Warm-up Move your lower jaw forward and backward. Then move it side to side. Repeat the exercise 8 to 10 times before starting other exercises. When you move your lower jaw forward, make sure you feel a stretch in your muscles. 1. Ceiling Pucker Up Exercise Tilt your head back and look towards the ceiling. Pucker your lips in a way that you are kissing towards the ceiling. Keep on pouting until you feel your muscles stretching. Hold the pout for five to 20 seconds, tilt your head towards its original position, and repeat 10 to 15 times. 2. Ball Exercise Use a tennis ball. Place it under your neck. Press your neck against the ball. Tilt your head back to the original position and repeat. Do it 25 times daily. 3. Tongue Stretch Exercise: Stick out your tongue, the farthest you can. Bend it upwards towards the nose until you feel a stretch in your tongue muscles. Keep your lips relaxed; hold the tongue in an upwards position for 10 seconds. Do it 5 to 10 times. 4. Platysma Exercise Stand and keep your neck straight. Pull the corners of your mouth upwards and downwards as much as you can. Do this until you feel your muscles stretching. Hold every position for 10 seconds and repeat ten times. 5. Mouth Wide Open Exercise Open your mouth as wide as you can. Stick out your tongue the farthest you can. Do this until you feel the muscles down the chin region tightening. Go back to the former position. Hold for 10 seconds and do ten times. 6. Fish Face Exercise Suck in your cheeks and lips to make a fish-like pout. Start smiling with the same pout. You can feel the pressure building up in your lips and cheeks. Do this until you feel a burning sensation in cheeks and jaws. Relax the lips and cheek muscles and repeat 15 to 20 times. The exercises mentioned above are incredible to reduce your double chin to a great extent within weeks. But, there is always a bonus exercise for everybody out there. To see your neck muscles toned and strengthened and achieve a sharp, charming jaw, use: 7. Neck Head Harness Attach the weights that suit your needs. Move your neck backward and forward. Then, move your head and neck upwards, and downwards. Move your head back to its neutral position. Repeat it 10 to 15 times a day. The strap that supports the chin puts some pressure on the jaw area, which means that now, along with strengthening your neck, you can also make your double chin disappear! I bet you all love a multifunctional, easy to use product.  And also, chewing gum is one of the ways to get rid of a double chin. How Can Proper Diet Aid In Getting Rid Of A Double Chin? A proper diet is equally important to exercise when it comes to toning up your body, whether you desire to reduce or gain weight or to get rid of your double chin. Here are a few changes you should make in your diet to achieve your ultimate goal of vanishing your double chin: Divide your meals into six portions a day. Include lean protein such as poultry and fish in your diet. Incorporate fruits and vegetables into your diet. Strictly avoid processed food and significantly reduce sugar consumption. Use whole grains in the replacement of refined grains and practice portion control. All the ways mentioned above have helped people in achieving their visible jaw within some time. Start practicing these exercises now, and see evident results in no time! Your dream jawline is just a few exercises away!

cardiovascular exercises move large muscles such as legs and hands over a sustained period. These exercises increase your oxygen intake leading to increased breathing and a faster heartbeat.

Any bar that is wider than 2 inches is a thick bar.The majority of gyms are equipped with standard 2-inch bars.

Are you a beginner and looking out for ways to start working out?  Are you confused about where to start from?  Well, we understand that starting out on something new can be very intimidating, but it's time that you get up and start working out today because you've just stumbled upon the ultimate training guide. This guide will help you understand the various kinds of workouts out there and guide you step by step on how you can get started on your fitness regime.