Kickboxing Workout | A Full-Body Workout Designed To Increase Speed | Coordination | Flexibility and Endurance

No need to be fit as a fiddle to get into shape! Kickboxing exercise is a full-body combative techniques exercise, where even tenderfoots can wreck to 800 calories in just a hour of preparing. Our far reaching preparing technique utilizes feet and hands, knees and elbows together for a full-body exercise intended to build speed, adaptability, coordination and continuance.

1. Consumes Fat Fast

An individual can consume 740+ calories amid a one-hour kickboxing exercise. While consuming real calories, kickboxing speeds up your digestion and on the grounds that kickboxing connects with your whole body, you will rapidly observe the outcomes pay off through mind boggling muscle tone. The high-power and the full-body cardio exercise is the ideal answer for accomplish weight reduction while getting into incredible physical shape.

2. So Much Energy

Playing out a high-power kickboxing workout routine appears you’d leave depleted. Indeed, an incredible kickboxing class will do the direct inverse. The adrenaline and other characteristic endorphins that siphon through your body give your body a characteristic increase in vitality all alone.

3. Stress Relief

Kickboxing workout is an extraordinary method to de-worry and let your repressed dissatisfactions, regardless of how enormous or little. Ease yourself of mental pressure and given it each of the a chance to out in our kickboxing gym. The physical effect of kicking, punching and the high-force nature of the exercise step by step enhances your concentration and wipes out worry in a solid and positive way.

Related Content: Kickboxing Classes Near Me

The advantages of kickboxing are boundless. All of our kickboxing customers has revealed an advantage that they’ve increased one of a kind to themselves. Select today the Kickboxing classes! In case you’re uncertain about attempting kick boxing workout inspired for fear of damage, shame, or in light of the fact that you’re not fit, at that point our Kickboxing class is for you.

How To Build Endurance And Stamina For Going Back To The Gym?

Who doesn’t love to be energetic? In fact, if there is one thing that you could choose, just one integrant of fitness that you could improve magically you might say strength or speed but the underdog, the less focused upon element, stamina is something that would give your overall fitness a boost and help you stay energetic. If you have been feeling off track or having an energy crisis lately then building stamina would help you get back your zest!

If you are wondering about how to build stamina for gym and still unsure about what to do then here are some easy but certain ways to do so:

• Maintain Your Balance

Now this might seem odd but cutting down a bit on your recovery time actually helps boost your stamina but it’s important to remember that your body still requires some time for rest and recovery. Pushing yourself everyday will only make matters worse. So, it’s better to maintain a balance and train hard on some days and keep it low on others.

• Go For Long Walks

Another one of the stamina building exercises is walking. Moving your body for longer intervals is a great way to build endurance and have stamina. Take out 30-60 minutes everyday and go for a long walk. This simple exercise is really helpful and anyone from a beginner to a pro can do this to build endurance and stamina.

• Take A Healthy Diet

Everyone knows the importance of having a healthy diet. Since stamina building is not just about being fit and indulging in physical activity but also about performing exercises effectively, your body needs energy and for that you should take a healthy diet. Try having a high protein and low fat diet but make sure you include carbohydrates.

• Take Proper Rest

Another one of the important factors and a simple answer to how to increase stamina for gym is getting enough sleep and being well rested. Limiting your rest time between sets is a way to build endurance, taking proper rest is important for your body to recover and get back in shape and have more strength and endurance.

• Short Meals After Short Breaks

We can not stress enough about how important this is in the process of understanding how to gain stamina for gym. Switching from 3 big meals to 6 smaller ones will boost your metabolism and provide a constant supply of energy. Have a healthy diet and take smaller portions for better stamina.

No Equipment Exercises That You Can Do At Home For A Stronger Back

Sitting on a chair working on a laptop the entire day, hunching over the phone for hours on end and sleeping for long hours at a stretch on the week offs is not doing your back a favour. In fact, if anything it’s only inviting back troubles. With an increase in work hours and stress we are moving towards prolonged illnesses and back problems that they might face in old age. Our back is one part of our body that is used in almost every action we perform throughout the day so imagine how much we are straining it. From carrying a backpack to bending to pick up something, everything involves the back. And of course a body part that is used that much tends to get in a bad shape. Skipping workouts does not help that either.

What might help though is making it a priority to change postures, get up from time to time and move around a bit every 2-3 hours. And yes, add a few no equipment bodyweight exercises for lower back and start on your journey to prevent ailments and get a toned back. You can also get back your back in shape by getting a subscription to FITCOACH, an AI enabled personalised coach that adapts to your needs and fitness goals! Here are a few exercises that might help with it.

Dolphin Kicks

If you are looking for bodyweight training for lower back then Dolphin Kicks is one of the best exercises you can try. Straighten out your legs and raise them up. Point your toes towards the sky and hold this static position for 7 seconds and by doing this you are engaging your abdominals, spinal erectors, hips and glutes. An exercise that works so many parts of your body at once is definitely beneficial and should be a part of your daily regime.

Cobra Pose

Another one of the best bodyweight exercises for lower back Cobra Pose works your legs, back and abs in one move. Lie on your stomach and keep your hands tucked under your shoulders. Press your hips and legs into the floor and then push your chest up the ground as much as possible. Hold this pose for 15 seconds. Since this exercise works all your body it’s not just beneficial for your back but your legs as well.

Superman

Wondering how to tone your back without weights? This exercise might help. This exercise works your abs, shoulders, back and glutes. Lie on your stomach with your arms stretched in front of you. Then lift your arms and legs off the floor and stretch down your back. Hold for 10 seconds. If you don’t want to do it all alone then getting a subscription to FITPASS-TV and tuning into their live fitness sessions can be a great idea.

Prepare Yourself to Head Back To The Gym and Get Fit!

The news you have been waiting for! The thing that you have been waiting to hear! It’s finally here! After months of waiting in some cases sitting on the couch and in others by starting with home workouts, finally they are reopening gyms! Whether you are a fitness freak or have just decided to join the gym and are getting started, here is how you can start preparing yourself to get back to the gym and get back to exercising. So, what are you waiting for? Have the freedom to choose from over 4,000+ gyms with FITPASS and exercise as per your will.

Get Accustomed To The New Safety Measures

Most likely with gyms reopening there would be a new protocol and many new safety measures will be in place. Make sure you are aware of them and comply with these rules and regulations in your best capacity for your safety and of the ones around you.

Start Easy And Set Realistic Goals

Even if you had been working out at home, most likely those workouts would have been for shorter durations and of less intensity. However, with gyms opening you might be tempted to level up but it is advised that you don’t push your body beyond its abilities on your initial visits.

Stay Hydrated And Take A Water Bottle To The Gym

Your water intake is sure to have reduced during the lockdown period while staying at home. There are many benefits to drinking water. Water stations in the gym would not be in use so it’s better to carry your own water bottle. So, lookout for gyms open near me and head to one soon.

Plan Your Workout Well In Advance

Whenever gyms reopen they would most likely stick to a time limit that you would have to stick to. Given that they won’t be operational for longer hours it’s a good idea to plan in advance and workout at your convenience.

10 Foods That Boost the Immune System

Our immune system functions to fight off the disease-causing pathogens. As soon it comes in contact with it, an immune response is triggered.

Including a particular kind of food into your daily diet will help you to boost your immune system and prevent you from catching infections by strengthening the immune response.

For personalised diet plans, you can now consult expert nutritionists online via chat or schedule calls with them at your convenience with FITFEAST by FITPASS.

Foods To Boost Your Immune System

• Citrus

These are highly recommended for daily consumption as they contain a high amount of vitamin C. You can include citrus fruits like lemon, orange, grapefruit, guava, and so on in your diet.

• Broccoli

Broccoli is a good source of vitamin C and other antioxidants and eating it regularly keeps your immune system strong.

• Red bell peppers

These contain large amounts of vitamin C which is a powerful antioxidant and helps to prevent infections by forming antibodies.

• Garlic

Garlic has anti-inflammatory and antiviral properties that fight infections by helping the body to destroy viruses and other microorganisms.

• Ginger

Ginger activates immune cells and has antibacterial properties that help improve the immunity of the body.

• Spinach

Spinach has numerous antioxidants that increase the immune system’s ability to fight infections

• Yogurt

Yogurt helps to keep the gut healthy. It is a source of probiotics, that boosts our immune system.

• Almonds

These are a rich source of nutrients that can help fortify your immune system

• Sunflower seeds

Sunflower seeds supports your immune system as it is rich in vitamins and minerals that helps to protect from infection causing viruses.

• Turmeric

Curcumin, a compound found in turmeric has anti-inflammatory properties that help bolster the immune system.

Weight Loss | How to Choose Between Running & Dancing

There are so many ways to lose weight that it can be confusing. Now that weight loss is the number one goal in front of us and no stone, that is to say workout routine, is left unturned when it comes to methods. People have everything trying to lose weight – dieting and working out just about any way you can think of. Running and dancing are two forms of workout that are one of the most effective ones among all those options. However, fitness and weight loss are about trying new forms of workout and sticking to one that suits your body. With FITPASS, you can attend most types of workouts at gyms and fitness studios near you.

The Difference Between Running & Dancing

• Running

No other activity can be better than running if done with the right intensity and for an appropriate amount of time. It helps you burn a lot of calories even after you’re done owing to its high intensity. The expenditure of calories stays up even post the session, which means you lose weight faster. However, you ought to know that running is not the same as jogging. If you mix it up, i.e., run at a slow and fast tempo in intervals, you will achieve better results.

Your goals are important too. If you are running to lose weight, you must go on a calorie-deficit diet. Even though it is a high-intensity activity, eating more than you expend won’t help you lose weight. Plus, you must eat nutrient-rich foods to get the right amount of nutrients. If you plan longer runs, you need to fuel your body in between to maintain the level of electrolytes. If you run for less than an hour, drinking sips of water is enough. But for longer runs, you need to replenish your electrolytes with sports drinks or ask your doctor for a healthier alternative.

• Dancing

Dancing is fun and effective when it comes to weight loss. 30-minute workout sessions 4 times a week are important to maintain good health. But for weight loss, you must increase the duration and intensity of your workout. Like with running and other physical activities, it is important to have a good diet which includes protein, fiber, and carbs in the right amounts. With dancing as well, you need to go on a calorie-deficit diet in order to lose weight.

Body composition and age are factors that determine calorie burn without your control. Therefore, you need to exert energy as per those factors. These days you can choose from a variety of dance forms – Zumba, Belly dance, Belly dance, contemporary dance, and many more. Out of all these, Zumba is the most effective because its major purpose is to lose weight. However, it also depends on the duration and intensity of the class. Dance can help people with high BMIs lose up to 1.5 KGs every week. However, people with lower BMIs might only manage to lose up to 750 grams per week.

• Conclusion

Both activities can help you burn upwards of 400 calories in 45-60 minutes. But both have other benefits that you may want to read and choose accordingly. You may try both to see which one suits you better.

5 Foods that Provide High Energy Throughout the Day

When you feel low, you can have a cup of coffee for instant energy. But if you do that all day, you might end up affecting your metabolism and not be able to sleep at night. Moreover, when you consume lots of carbs or sugary foods, you feel all energetic for a while until your blood sugar drops and you feel like you’re dragging yourself. Subsequently, you get cravings for more sweets. Eating too many sweets or drinking too much coffee is not healthy. Eating energy-boosting yet healthy foods like buts, yogurt, whole grains is a good way to stay active without consuming too many calories. Consult certified nutritionists with FITFEAST by FITPASS. Get the best diet plans to achieve your health goals.

5 High-energy Foods

• Almonds

You can say that almonds are the best snacks out there that contain essential nutrients like magnesium and B Vitamins that help the conversion of food to energy. People who get tired easily while exercising have low levels of magnesium; it plays an important role in energy metabolism. Moreover B vitamins keep you away from fatigue, irritability, low levels of concentration, etc. Having around 20 almonds every day in winters is a great way to stay active. You can have about half in the summers after soaking them in water overnight. They are calorie-dense, so you do not want to overeat almonds.

• Peanut Butter

Peanut Butter is yet another calorie-dense food that is loved by some and not so much by others. Of course people with peanut allergies cannot have it. It contains healthy fats, protein, and fiber that help keep you full for a long time and maintains blood sugar levels. It is a great substitute for regular butter and jams (very high in sugar). Just do not get the ones with added sugar and do not have more than 2 tablespoons a day.

• Bananas

Bananas are one of the healthiest snacks that are easily available and you can carry them with you as you like. They are packed with Vitamin B6, potassium, and fiber that improve muscle function and promote good energy sustenance in the body. They are great pre-workout foods; a couple of bananas 30-60 minutes before a workout give you enough energy to sustain a high intensity workout. Having a banana with milk in the morning is a good breakfast idea.

• Oatmeal

Oatmeal is in every nutritionist’s diet plans because of its high-fiber contents. It fills you up and provides ample energy till lunch If you have it for breakfast. Oatmeal promotes stable blood sugar levels and keeps you energized and focused without making you feel the need for lots of coffee. Add seeds, nuts, and fruits to make a complete meal.

• Greek Yogurt

The Greek variant of the yogurt is among some of the most filling foods. It is high in protein, which makes it a great post workout snack. You can add a variety of ingredients – nuts and fruits to make it more nutritious and tasty. Berries are especially good with Greek yogurt. That being said, always look for non-fat Greek Yogurt without any added sugar.

How to Prevent Injuries When You Go Back to the Gym

When everything was shut down in March due to COVID-19, we had to work out at home with online workout classes or did the basic exercises in our rooms. It certainly wasn’t easy to stay in shape and healthy with limited space and equipment but we managed. Now that gyms are about to open again, most people just want to get back to their favorite places. It won’t be exactly like before; you will have to reserve time slots, wear a mask, sanitize often, and so on. So much time away from the gym must have affected your levels of activity in some manner. As a result, you will be more prone to injuries. With a few simple steps, you can avoid that. FITPASS is reopening soon. Access gyms and fitness centers across India to workout anywhere, anytime.

5 Tips to prevent injury as you back to the gym

• Don’t go all out

When we work out after a while, the body uses the stored energy and responds well. The first session after a while is always high-power but you might want to take it easy. Starting with the same intensity with which you were working out just before the lockdown might not be the best idea. Start with easy exercises to build your strength and endurance back again. Pushing yourself too far will lead to injuries, which will postpone fitness even further and even demotivate you. Let’s say you were lifting 15 KG dumbbells before lockdown. In this case, you might want to restart with 10 KG dumbbells.

• Never miss the warm-up

No matter what type of workout you do, a warm-up is essential. It is like revving up the car before taking it out on a cold day. 5-10 minutes if warm-up exercises open up the muscles and prepare them for difficult exercises like weight lifting. It loosens the joints and increases blood flow to the muscles. Warmed up muscles are less likely to be injured and also get less sore or stiff.

• Allow your muscles to recover

A cool-down is as important as a warm-up as it helps you to lower your heart rate and bring the breathing back to normal. Depending on the workout, you need to s[end 5-10 minutes cooling down your body. A brisk walk can also work as a cool-down after a running session.

More importantly, taking rest days between workout sessions is important, especially when you haven’t worked out for a long time. The rest day allows your muscles, nerves, bones and connective tissue to heal and grow. Yoga classes are a great way to take care of your body parts.

• Focus on technique

Working on your technique is very important even when you have been working out for a long time. A lot of injuries are caused when you’re not performing the exercise correctly or your form is incorrect. Doing exercises without weights is a good way to improve your technique. Working with a professional is a good idea if you’re new to the world of gym workouts.

• Eat well

Getting enough nutrients after a workout is indispensable. You do not have to go on a calorie-deficit diet right away because you might have been eating a little extra during the lockdown. Eat the right foods, especially protein-rich foods, to have enough energy for the workouts. Drink plenty of water and have a carb-rich meal 2 hours before your workout. A Protein-rich meal will take you a long way. Do not forget to replenish fluids after a sweaty workout session.

5 Reasons Dieting Might Not Be Working For You

Diet is a wide term and might mean different things to everyone. It is a common word for what people eat and drink in a culture or species. Or it can be a change in food intake for whatever reasons. The latter is how we usually define it with people becoming more and more health conscious these days. While it is essential to stay healthy, it is widely used (usually by restricting food intake) to lose weight and fat. Logically, it does not always work for everyone and there might be different reasons behind it. Consult certified nutritionists with FITFEAST by FITPASS to get the best dietary advice.

Why Dieting is Not Working For You

• Temporary weight loss goals

Weight loss is one of the biggest motivations for “dieting”. More often than not, people end up undereating which is not without disadvantages. In the short run, they lose weight through dieting but as soon as their diet changes slightly, they gain weight again. And this is more common than you would think. More than three fifths of people gain back more weight than they lose. Therefore, dieting should be done after consulting experts. It is more than just about losing weight.

• You are working out too hard

Workout is indispensable when it comes to losing weight in a healthy way. However, a lot of us end up doing a bit too much to get quick results. Sometimes, that might even lead to weight gain. You are likely to eat at irregular intervals or too much if you workout too hard because the body starts craving when your blood pressure drops. You should focus on working out moderately for the best results. If you want to workout hard, you should get your nutritionist to assign you a diet accordingly.

• Inconsistency

Let’s say you started a diet and lost some weight over a couple of weeks. Next week, you did not lose any weight even though you followed the diet. If you decide that diet might not work for you, you’re most likely wrong. The body loses water weight and excess fat initially and then it takes time for the metabolism to adjust and show results. Or if you give in to your cravings now and then (we know they are strong) then it’s not the diet that doesn’t suit you. Losing weight is a slow process and you have to stay consistent and give it time.

• Not sleeping enough

Sleep can be said to be more important than working out and dieting. Without it, you won’t see any good results because the body needs rest. When you modify your diet and work out, you need to give the body 7-8 hours of good sleep. It is a known fact that people who don’t sleep enough are prone to gain weight easily.

• You’re consuming too many calories

Giving up on sugary drinks, fried foods, etc. is not enough to lose weight. You have to do these things in addition to adopting a calorie-deficit diet, which simply means that you must consume fewer calories than you burn. If you do not work out, it won’t be easy for you. When you give up junk food, you have to consume moderate portions at regular intervals throughout the day so that the body gets enough nutrition and cuts down on fat.

Healthy Diet | 5 Foods for Weight Gain

Being underweight can be as bad as being overweight. Although it may be easy for you to fit into clothes, it can also mean low energy levels, strength, and resistance to diseases. However, there is a simple way to gain weight – eating foods that make you gain weight. When choosing foods that help you gain weight, always remember that a good-looking body is not necessarily a healthy body. People of all shapes and sizes lead healthy lives but not if the fat percentage is too high; a balanced body mass index (BMI) is important. Find out about high-calorie foods for weight gain from certified nutritionists on FITFEAST.

5 High-calorie Foods for Weight Gain

• Rice

Almost everyone has rice and almost everyone loves rice. However, experts ask you to reduce the portion of rice in your diet if you want to lose weight. Therefore, they’re a superfood for weight gain. They contain around 200 calories in each cup along with a considerable amount of fiber and some protein. Rice with veggies or daals promotes healthy weight gain. If you do not like white rice, you can go for a healthier variant – brown rice.

• Dried Fruit

Dried fruits are calorie-dense and also contain a lot of vitamins and antioxidants, all good for healthy weight gain. You can easily dry up berries, apples, and apricots and have them as healthy snacks throughout the day. Since the water content dries up, the fruit is energy-dense. Dried dates, figs, and prunes are great options too.

• Nuts

Nuts are one of the best high-calorie foods that make you gain weight. They’re easily available and you can carry them with you without any hassle. Almonds, cashews, walnuts, Brazil nuts, pumpkin seeds, sunflower seeds, flax seeds, pecans, etc. are packed with nutrients and thus, very healthy. Even though they are calorie-dense, they’re good calories since they consist of polyunsaturated fats. Add nuts and seeds to your oatmeal or you can have them just like that for a quick snack. You can also have a tablespoon of peanut butter. Check out trail mix recipes as they are the healthiest snacks to gain weight.

• Potatoes

Your weight gain diet should have potatoes in it because they contain lots of calories. They are also packed with carbs and are a good source of Vitamin K. Their starch contents facilitate energy release in the form of glucose. There are many delicious ways to cook them – French fries (preferably baked), wedges, etc. The best option however is mashed potatoes with veggies for a wholesome meal to gain weight.

• Fish

Foods with high protein content are one of the best options to gain weight. Salmon and other seafood are rich in Omega fatty acids that are essential for the heart and brain functionality. Since it contains lots of protein and calories, it is a good food to gain weight. Preferably, cook salmon or sardine at home and have it with a source of carbs.

How to Safely Return to the Gym Post-Lockdown

Staying safe while going back to the gym after the COVID-19 lockdowns should be a priority. Gyms and fitness centers are slowly opening doors for their customers. There is no doubt that there has been a drop in activity levels since March of this rather slow year. If you have been staying active with home workouts, then hats off to you. Even if you were, there’s a chance that you have lost some fitness because it is hard to work out at home with the same intensity unless you have good guidance. You can get customized workout recommendations for your home workouts with FITCOACH – your smart fitness coach that offers dynamic workout suggestions.

5 tips for restarting your gym routine after lockdown

• Increase the gap between gym days

Unless you own a home gym or a lot of equipment, you must be out of practice. Keeping that in mind you should give yourself 48 hours (2 days) before you hit the gym again. This is a suggestion but it will do you good to start with 3 days a week for starters. Giving your tissues some time is important for then to be able to adapt to the higher load of exercises you perform in the gym.

• Drop the weights

That is to say, your focus should be on form rather than the load. If you were involved in some type of activity during the lockdown, you can increase the weights at 15% per week, which should take you about a month to get back to the weights you were lifting before March. This is if you start with half the weight. If you have not been working out since the first lockdown, you should proceed even more gradually.

• Focus on warm-up for muscle activation and mobility

Include a comprehensive warm-up before any gym session. You may consider warming up at home so that you can complete a good workout at the gym. Make sure that the exercises in your warm-up routine focus on mobilizing and activating main muscle groups and joints. A comprehensive warm-up is important for sessions when your activity levels have been slow for some time.

• Be careful with plyometrics

High-impact activities such as jumping, hopping, skipping, etc. should be done with great caution. These activities put a lot of stress on your bones and tendons. It can take you up to 3 days to recover from these exercises. Limiting these exercises to twice a week if you have stayed active throughout the lockdown is a wise choice. Gradually increase the time sup jump, hop, skip, etc. If you have been inactive throughout the lockdown, you might want to start with low-impact exercises that do not involve jumping and stuff.

• Sleep well and eat healthy

These are the two most important things to make sure your workouts are effective. Sleep is very important for recovery, especially when you exercise a lot. Therefore, focus on getting at least 7 to 9 hours of shut-eye each night.

When it comes to weight loss and muscle gain, you must moderate your calorie intake. Eat nutrient-dense foods to help the body recover well. It is also important to lose weight you might have gained over the last few months.