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Woman doing inchworm exercise
FitnessLifestyle

Inch worm exercise benefits for a full-body workout – All the steps

by qalfit
written by qalfit

Not all full-body workouts are designed to make you sweat crazy and shake your muscles through every rep. There are a few exercises that work your entire body effectively without draining much of your energy. One such efficient exercise is the inchworm exercise. While it may sound like a funky dance move, trainers absolutely love the inch worm exercise benefits as it provides a hard and effective full-body workout!

Here is the step-to-step guide of the simple yet effective inchworm exercise. 

Read more: Calisthenics workout for beginners

The inch worm exercise:

Basically, this exercise is a low-impact warm-up exercise that hits all of your major muscle groups and helps prep the body for more intense exercises or athletic activities. Its called ‘the inchworm exercise’ because it exactly mimics the rhythmic movements of inchworms. 

It might sound silly, but it is one of the best full-body exercises to increase your flexibility, strength, and mobility. It strengthens the muscles of the front half of your body while stretching the muscles of the back half of your body. Thus, it targets the entire body including shoulders, glutes, and hamstrings. The inchworm exercise is also an excellent exercise to sculpt your core. Additionally, the best thing about the exercise is that it can be modified easily to make it more challenging and interesting. As a result, you’ll never get bored with this workout! Let us breakdown the various steps of this exercise to maximize inch worm exercise benefits.

Inch worm exercise benefits:

1. Inch worm exercise benefits the whole body:

A perfect inchworm workout uses just your body weight. This is because it targets almost all the muscle groups including your shoulders, triceps, chest, and abdominals. Working all your muscles groups in one of the many inch worm exercise benefits.

Two millennial women bending over with both legs and palms on the floor

2. Inch worm exercise benefits as it is a great addition for HIIT routine:

The inch worm exercise benefits any workout routine as it is a great low-impact exercise. Since it strengthens and stretches the different muscle groups, it can be easily included as a part of a high-intensity interval training routine. 

3. The inch worm exercise benefits as an effective cardio move:

This move requires you to transition from a standing position to a plant position that requires multiple muscles working at the same time. This fast-paced movement, as a result, elevates your heart rate and makes it an effective cardio move.

Man running on road with mountains in the distance
Running isn’t the only form of Cardio… the inchworm exercise is also an effective cardio move

4. The inchworm exercise benefits as a great warm-up for any type of workout: 

Since the exercise is a whole-body exercise, it is a great warm-up for any type of workout. Whether it might be cardio, strength, or flexibility routine, you can add it to the beginning of your pre-existing routine for a more effective workout.

Read more: At home stair workout: get started

How to do the inchworm exercise:  

Several shots of a millennial woman doing six different inch worm exercise steps
The inchworm exercise sequence has several steps

Step 1:

This first step on the inchworm exercise is simple. Stand tall with your feet hip-width apart and your arms at your sides. 

Step 2:

Then check your posture and make sure that your abdominals are engaged and back is flat. You will begin to engage your muscle groups to enjoy inch worm exercise benefits.

Step 3:

Take a deep breath in and then as you exhale, look down and hinge forward at your hips, and place both palms on the floor.

Step 4:

Now, with your hands on the floor in front of your feet, inhale and walk your hands forward, one at a time.

Step 5:

You will now find yourself in a full plank position with your body forming a straight line from heels to head.

Step 6:

Now, begin walking your feet forward, one at a time towards your hands. Exhale as you step forward.

Step 7:

As your feet reach close to your hands, stop and return to the standing position slowly. Inhale as you get up.

Step 8:

This is one rep. Do 2 sets of 10-12 reps. With this, you will have completed a robust inchworm exercise.

Read more: Best stretching exercise for flexibility and injury-free workouts

The inchworm exercise is simple and effective as a warm-up. As a result, the inch worm exercise benefits your entire body. Moreover, it is a solid movement that you can incorporate into just about any routine. If you feel that this exercise is too easy for you, feel free to add on a few squats and push-ups when you’re in the standing position. 

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Man using fast twitch muscles
Fitness

Fast-Twitch muscles – What are the key exercises?

by qalfit
written by qalfit

You might have heard an athlete or sportsperson taking about having powerful muscles and how their fast-twitch muscle training helped them. At first, this may sound a little weird for some people. But fast-twitch muscles are really a thing and it is entirely possible to do a certain exercise that focuses on one muscle fiber type. 

So, what is this fast-twitch muscle, and why is it important to train it? Here’s everything you need to know about fast-twitch muscles.

Types of twitch muscle fibers

Before we deep dive into fast-twitch muscle fibers, you first need to know about twitch muscles. Twitch muscles are skeletal muscles that support your movement. They are thus crucial for working out. Technically, there are two types of twitch muscles. These are fast-twitch muscles and slow-twitch muscles. Fast-twitch muscles help with the sudden bursts of energy involved in activities like sprinting and jumping. On the other hand, slow-twitch muscles help with endurance activities like running and bicycling. 

What are fast-twitch muscle fibers?

As mentioned earlier, fast-twitch muscles are responsible for high-intensity exercises like sprinting and heavy lifting, but only for short periods. They support short and quick bursts of energy. These short bursts of energy are possible because these muscles are anaerobic. They use the glucose that is already present in your body to make adenosine triphosphate (ATP) that provides energy to these muscle groups. There are two types of muscle fibres:

1. Type IIa

TypeIIa is known as oxidative-glycolytic muscles because they can use oxygen and glucose for energy. This type of fast-twitch muscles is not easily exhausted and can recover from a short, intense workout quickly.

2. Type IIb

Type IIb is known as non oxidative muscles because they don’t use any oxygen for energy. Instead, they only rely on glucose to produce energy. They are much larger than Type IIa muscles and thus they become worn out much faster.

Read more: Slow and steady rule to increase your intensity

Benefits of training your fast-twitch muscles

Whether you are a long-distance runner or a short sprint runner, if you want to get stronger and faster, you may want to consider training that focuses on different muscle fibres, especially your fast-twitch muscle fibres. Here are a few activities in which training your fast muscle might benefit you.

  • Sprinting
  • Powerlifting
  • High-Intensity interval training (HIIT)
  • Strength training.
  • Agility training.
Man in fitness shorts and shirt and headphones running on the beach
Sprinting is a great way to work your twitch muscles

How do you know if you have fast-twitch muscles?

Usually, most people are born with 50% slow-twitch muscle fibres and 50% fast-twitch muscle fibres. Only elite athletes might have 80% of fast-twitch muscle fibres. This allows them to excel in their respective sports. If you want to improve your muscle fibres you, need to train your specific muscle groups.

Techniques to engage your fast-twitch muscles:

1. Resistance training 

Resistance training is a great way to stimulate muscle motor units to activate more muscle fibres. You can engage a greater number of fast-twitch muscle fibres if you use a heavier weight.

Man doing resistance training for fast-twitch muscles
Resistance training with weights is a great way to stimulate motor muscle units

2. Power-based movements

Performing power-based, explosive movements like barbell, kettlebell, medicine ball or simple bodyweight exercises can improve your fast-twitch muscle fibers. You can also strengthen your fast-twitch muscles with the help of your body weight.

Woman in red pants and black top doing jump squats for fast-twitch muscles
Jump squats are a great way to work your Type IIA twitch muscles

3. More rest time

Since fast-twitch muscle fibres deplete energy quickly, they require longer rest periods to allow recovery and to replace the spent ATP. So, more rest time after each explosive exercise is necessary to improve fast-twitch muscles.

Read more: How to make your bodyweight exercise at home harder?

Blonde millennial woman sitting next to bike on side of dirt road
Rest is an important part of strengthening your fast-twitch muscles

If you want to improve in any sports or activities that require short, quick bursts of energy, then fast-twitch muscle training is the perfect solution. Moreover, training these muscles can increase your overall health and strength. 

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Fitness

Calisthenics workout for beginners: Get started.

by qalfit
written by qalfit

Ever seen a ripped guy in your gym doing a pull-up where he pulls himself so far up that his whole upper-body is above the bar while you are just struggling to do 5 pull-ups in a row? If you are wondering how he does that, he’s practicing calisthenics. Whether you are a gym freak or a newbie, you’ve likely heard the term ‘Calisthenics’. However, if you don’t know what it is, here is everything you need to know about calisthenics workout for beginners.

What is a calisthenics workout?

Calisthenics workout for beginners comprises exercises that rely only on a person’s body weight and gravity. The term calisthenics comes from two Greek words ‘Kalos’ and ‘Stenos’. Kalos means beauty and stenos means strength. Originally calisthenics workout was a method of promoting strength and beauty in school children. But today these exercises are performed with differing levels of intensity and rhythm. This allows for the development of strength, endurance, flexibility, and coordination. 

How does calisthenics workout differ from weight exercise?

Weight exercise requires a person to use dumbbells on other weighed apparatuses to perform strength-training exercises. Calisthenics workout, on the other hand, requires just the person’s own body weight to perform strength training movements. So today, athletes, military personnel, law enforcement officers, and bodybuilders use calisthenics workout to help build up their bodies.

Read more: 5 ways to make your bodyweight exercise at homer harder

Simple calisthenics workout for beginners:

1. Jump squats workout

  • Stand with your body facing forward.
  • Then place your feet parallel, directly underneath your shoulders.
  • Lower yourself bringing your hips back down while bending your knees.
  • Squat as low as possible and then jump forcefully.
  • Repeat this 25 times. 
Two side-by-side images of brown haired millennial woman in black top and red tights doing jump squats
Jump squats calisthenics workout

2. Push-ups calisthenics workout for beginners 

  • Lie down on your stomach.
  • Next, put your palms on the ground with your arms out at your sides.
  • Push your body up until your arms are fully extended.
  • Then keep your back and legs straight.
  • Slowly lower your body until your nose nearly touches the ground.
  • Do 15 reps.
Black and blue haired woman doing push ups
Push-ups for calisthenics

3. Crunches workout

  • Lay flat on the ground with your back flat.
  • Then place your feet on the ground with your knees bent.
  • Keep your hands behind your head and tighten your core.
  • Sit up until your chest touches your knees and return back.
  • Then focus on your core muscles to pull you up. 
  • Repeat this 50 times.
Brown haired woman doing crunches on floor for calisthenics workout for beginners
Calisthenic crunches for beginners

4. Lunges calisthenics workout for beginners

  • Stand tall with your back straight and keep your feet hip-width apart.
  • Then take a step forward with your right leg and shift your weight forward.
  • Bend your knees forward while keeping weight in the right heel.
  • Next, reel back up to starting position and repeat the same for the other side.
  • Do this for 3 sets of 10 reps on each leg.
Woman in blue sports top doing lunges for calisthenics workout for beginners
Woman doing lunges

5. Jump rope calisthenics workout for beginners

  • Grab the jump rope handles and hold your hands outwards in the same line of your chest.
  • Then rotate the rope with your wrists and jump off the ground clearing the rope.
  • The jump must be about one or two inches in the air and your toes must be pointed down and slightly bent in your knees.
  • Then repeat this for 30 seconds.
Woman in sports bra practicing jump rope calisthenics
Jump rope calisthenic workouts

Calisthenics workout for beginners is a great exercise to increase your physical fitness. The best thing is that you don’t need any additional weights, all you need is your body. 

Read more: 4 best exercises to improve your sex life.

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Brunette young woman standing in front of gym mirror
Fitness

Getting back into the gym after a long break: Gym hacks

by qalfit
written by qalfit

Ever since the Coronavirus pandemic forced even the most dedicated gym-goers to stay indoors, we have all been waiting to get back into gym workouts. Now, as many countries around the world are easing their lockdowns, Gyms are more likely to be reopened soon. Although working out at home is all fun and safe, the thought of getting back into the gym workout mode after a long break is surely refreshing.

But before you step back in, remember it has been more than 4 months since you had a proper gym workout. You need to ease back into your workouts slowly. Here are five tips for getting back into the gym after a long break.

1. Never let your guard down

One thing you absolutely need to keep in mind when going back after a long break is that COVID-19 still exists and the possibility of becoming infected is very real. Although gyms are doing everything to keep their members safe, you must be smart and ensure your safety. Follow all the gym safety protocols along with the basic coronavirus safety protocols like washing your hands frequently, practising social distancing, and wearing a mask. 

Read more: 5 tips to do outdoor workouts safely right now

Person washing both hands below running tap
Wash your hands and maintain hygiene at all times

2. Start small when going to the gym after a long break

Let’s admit the truth, at-home workouts do not match gym workouts. You might be working out at home regularly during the lockdown. However, chances are your strength levels aren’t quite what they used to be. After getting back into the gym after a long break it may be tempting to return to the same routine you followed before quarantine, but there is a high risk of injury if you go down that path. Try to embrace a beginner’s mindset and start small in your workout routine. Get back to the basics and increase your intensity week by week. 

Read more: How to increase your intensity at the gym?

Blonde woman at gym looking into mirror while holding dumbbells on dumbbell rack
Start with lighter weights

3. Prefer shorter workouts during your session

Getting back after a long break might hype you up and make you spend long hours at the gym. But you need to understand that most gyms are reopening with foot traffic restrictions and time slot restrictions to ensure strict safety protocols. So, while getting back into working out at the gym it would be better if you opt for shorter workouts. You can use compound exercises like bench press and, superset your opposing muscle groups like squats for lower body and pulldowns for the upper body. This saves time and makes the most of your workout.

African american man doing weight pull downs in gym
Upper Body Pull Down

4. Focus on gym specific workouts

Seeing all the equipment again after getting back into working out after long layoff may make you want to try all of them the moment you step inside the gym. To jumpstart your workouts, you need to focus on gym specific workouts that you could not do at home. For example, you can do cardio and mobility workouts at home. So, if you did enough cardio at home, it is time to utilize that leg press or squat rack. This is essential for getting back into the workout routine after a long break.

Brunette millennial woman doing shoulder press in gym
Upright shoulder press at the gym

5. Don’t forget your at-home workouts

Getting back doesn’t mean that you have to stop your at-home workouts. You can still follow your at-home routines and still go to the gym. There is no harm in combining the benefits of both gym workouts and at-home workouts. So, don’t give up on your at-home sessions and make the most of your workouts.

Read more: 5 fun ways to exercise at home

Blue and black haired millennial woman doing push ups in dark room
Home workouts like push ups are still important

By following these tips for getting back after a long break, you can safely return to your gym when they reopen. But remember that your overall health is more important than your fitness goals. So, if you feel like it is unsafe to go to the gym right now, take your time and plan patiently and plan to get back into your routine safely and smartly.

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Fitness

Best stretching exercises for flexibility and injury-free workouts

by qalfit
written by qalfit

Whether you are a beginner or whether you’ve been working out regularly for years, you simply cannot avoid flexibility exercises. Unfortunately, stretching is one of the most overlooked elements of a workout routine. As a result, we tend to skip stretching exercises easily, not knowing that incorporating regular stretches for flexibility into our routine can help us perform well. 

Want to know how to stretch properly? We got you covered. Check out our list of best stretching exercises for flexibility.

Read more: At home stair workout: How to get started

Importance of stretching and flexibility:

Stretching and exercises to increase flexibility play more important roles in our overall health than we may realize. Pre-workout stretching makes your body more flexible. This is because stretching reduces muscle tension and makes the body feel relaxed. Stretching thus decreases your risk for injuries such as muscle strains and sore muscles. Regularly practicing stretching exercises for flexibility increases your range of motion and helps coordination by allowing easier movement. Good flexibility in the body also improves blood circulation and may even prevent some serious health problems like diabetes and kidney problems. Stretching exercises for flexibility are therefore a vital part of any fitness routine. In this article, we will run you through some of the best flexibility exercises.

Read more: 5 hidden benefits of exercises you wish you knew earlier.

Best stretching exercises for flexibility

1. Quad stretch exercise for flexibility

Leg flexibility exercises like the stretch will help set the tone for your stretching routine. So get started with one of the more popular leg stretches for flexibility, the quad stretch. 

  • Stand straight on a leveled surface that offers more balance.
  • Next, fold your left knee fully and grab the top of your left foot.
  • You should then feel a stretch right down the front of your leg. Squeeze your hip forward for a deeper stretch.
  • Hold the position for 15 seconds and switch legs.
  • Repeat 3 times.
Black haired woman in red top doing quad stretch
Quad Stretch Exercise

2. Shoulder stretch exercise for flexibility

Shoulder mobility stretches and shoulder flexibility exercises like this one are a part and parcel of any basic stretching routine.

  • Stand straight on a leveled surface that offers more balance.
  • Then, take your right arm straight across your chest and bring your left hand around your elbow.
  • Next, gently pull your right arm with your left arm to stretch your shoulders.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Brown haired man in dark T shirt doing shoulder stretch exercise
Shoulder Stretch Exercise

3. Side stretch exercise for flexibility

This is one of the important hip flexibility exercises, and a key stretching routine for flexibility.

  • Sit straight in a table or chair without leaning on a support.
  • Then, clasp your hands straight up overhead with your palms facing the ceiling.
  • Now stretch over to the right. You should feel a stretch down your left side.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Smiling woman doing side stretch at home
Side Stretch Exercise

4. Cat cow stretch exercise for flexibility

This is a full-body stretch routine and is one of the key stretching exercises for flexibility. Whole-body stretches are a nice way to end a basic stretching routine.

  • Get on your hands and knees.
  • Arch your back slowly in such a way that your stomach drops to the floor. 
  • Then, raise your head up and hold this position for 15 seconds.
  • Slowly return back to the starting position.
  • Then repeat 10 times.
Blonde woman doing cat cow stretch on blue mat
Cat Cow Stretch Exercise

5. Hurdler hamstring stretch exercise for flexibility

Hamstring flexibility exercises are nice ways to round off your stretching routine. So go ahead and end your workout with the hurdler hamstring stretch, a powerful technique to increase hamstring flexibility.

  • Sit on the floor with both legs stretched out.
  • Bend the left leg at the knee and place its foot near the opposite inner thigh.
  • Then extend your arms and lean forward over the straightened leg.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Woman in purple top sitting down doing hurdler hamstring stretch
Hurdler Hamstring Stretch

Read more: 7 cardio workouts to keep you fit while working from home.

These are some of the best stretching exercises for flexibility. These stretching exercises result in improving overall fitness along with mobility, power, strength, and endurance. Regularly practicing stretching exercises for flexibility can ensure that you remain injury-free during your other workouts.

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Fitness

Here are 4 best exercises to improve your sex life

by qalfit
written by qalfit

You may have heard that exercise can improve your memory, boost immunity, and help you manage weight. But did you know that working out regularly also helps you have better sex? Yes! This is another major plus of doing exercise – Exercise can do wonders to improve your sex life. Exercise and sex are thus linked to each other. Although you can’t expect great sex to be an excellent calorie burner, an excellent exercise routine can definitely boost desire, arousal, and satisfaction. Here are the best exercises to improve your sex life. 

How does exercise improve sex?

According to research published in the Journal of Sexual Medicine, exercising on a regular basis can improve sexual function in men. Also, men who exercise more often are less likely to suffer from sexual dysfunction. Health experts also say that working out and having a better body gives you confidence and improves your self-esteem in the bedroom. Exercise and fitness thus play key roles to improve your sex life.

Workout and sex share a cause and effect relationship. Regular exercise makes you more flexible and stronger, and this is a good thing to have if you want to improve your sex life. Moreover, working out improves blood circulation and reduces stress levels. This is important because prolonged stress can decrease your interest in sex. Even a short workout can produce feel-good endorphins and lowers cortisol levels. Therefore, exercise to improve sex is key. There are several specific exercises that can help improve your sex life. In this article, we will break down the key exercises for better sex that you must not miss out on. 

Read more: 5 effective tips to reduce stress.

4 best exercise to improve your sex life

1. Squats

Squats are one of the best exercises for strengthening your core. This is because doing squats rushes the blood to all the parts of the body. The squat is therefore a key exercise to improve sex as it can put you in the right mood for sex.

How to do it:

  • Stand tall with your back straight and keep your feet a little more than hip-width apart.
  • Look straight, keep your back straight and bend your knees.
  • Sit down with your body weight on your heels.
  • Hold this pose for 3 seconds and get up. 
  • Repeat the same and do 2 sets of 15 squats.
Three women squatting in the gym
Sqauts

2. Lunges

Lunges are one of the best workouts to improve your sex life. This is because the exercise works the front and back of your legs. With this movement, you build strength, endurance, balance, and core stability in the hips and thighs. 

How to do it:

  • Stand tall with your back straight and keep your feet hip-width apart.
  • Then, take a step forward with your right leg and shift your weight forward.
  • Bend your knees forward while keeping weight in the right heel.
  • Reel back up to starting position and repeat the same for the other side.
  • Do this for 3 sets of 10 reps on each leg.
Lunges

3. Pelvic lifts

The Pelvic lift is a key exercise to improve your sex life. Pelvic lifts strengthen the glutes and lower abdominal muscles. In other words, it strengthens the muscles you use most during intercourse. This helps to maintain hip muscle balance.

How to do it:

  • Lie on your back with bent knees and your feet on the floor.
  • Then, lift your lower body slightly off the floor and gently rock your hips toward your head.
  • Hold this position for a few breaths and return to the starting position.
  • Do 10 reps.
Millennial woman doing pelvic lift on mat
Pelvic Lifts

4. Kegels

Kegel exercise for sex is one of the popular exercises to improve your sex life. It helps strengthen the pelvic floor and avoid incontinence in both men and women. It also improves sexual satisfaction. 

How to do it:

  • Make sure your bladder is empty and sit down.
  • Next, tighten your pelvic floor muscles and hold it for 5 seconds.
  • Then relax the muscles for 5 seconds.
  • Repeat this 10 times, thrice a day (Morning, afternoon, and night).
Millennial woman sitting in chair
Kegels

Read more: 5 hidden benefits of exercise

From improving flexibility, boosting stamina to improving sexual satisfaction, regular exercise can improve your sex life to the maximum. So, with a little focus and these exercises to improve sex, you can enhance your sexual performance.

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Fitness

Weight loss and body recomposition: Lose fat and gain muscles at the same time

by qalfit
written by qalfit

Weight loss and body recomposition: Lose fat and gain muscles at the same time.

Traditional weight loss programs focus on cutting body fat and hitting a lower number on the scale. Stepping on the scales and looking at trends can help you determine if you’re making progress and shedding fat. However, even if you don’t see the numbers on the scale going down, you might still be making progress due to body recomposition.

Read more: What is the deal with weight fluctuation?

What is body recomposition or ‘recomp’?

While weight loss concentrates on losing fat, body recomposition refers to changes in the body’s ratio of fat to muscle. It focuses on body composition rather than weight. In simple terms, body recomposition is an approach to weight loss that not only focuses on losing fat but also gaining muscle at the same time. 

Read more: Weight loss tips: Shift your set point weight

How does body recomposition work?

Body recomposition is a phenomenon of simultaneously gaining muscle and losing fat. Although weight loss and muscle gain may seem to be in opposition to one another, they’re not impossible to achieve during the same period of time.

Basically, losing fat is a catabolic process (Breaking down) where the body breaks down stored fat for energy. This requires a caloric deficit through nutrition or exercise or ideally both. Gaining muscle is an anabolic process (Building up) that requires both exercise and adequate macronutrient proportions.  By incorporating these two processes, one can easily lose fat and gain muscle at the same time.

What is healthy body composition?

According to the American Council on Exercise, healthy body composition depends on the amount of fat in the body. 

  • Essential body fat for men:   2%-5%
  • Essential body fat for women:   10%-13%
  • Acceptable body fat for men: 18%-24%
  • Acceptable body fat for women: 25%-31%
  • Overweight body fat for men: Over 25%
  • Overweight body fat for women: Over 30%

Body recomposition basics:

In general, body recomposition is more of a lifestyle than a diet. Whether your goal is weight loss or body recomposition, a healthy diet and regular exercise must be on your to-do list.

Role of Macros: 

If you want to gain muscles and lose fat, you need to be counting macros. If your goal is to lose weight, you need to lower your carbohydrate intake by 10%. If your goal is to build muscle, you need to improve your protein intake by 20% while lowering your carbohydrate and fat ratios by 10%.

Role of regular exercise:

Health experts recommend 150 minutes of moderate to vigorous physical activity for weight loss. If you’re focusing on body recomposition, you need to prioritize strength training to build muscle. You might encounter weight-loss plateaus initially, but you need to keep up with the momentum you had when you first started working towards your goal. If you’re not seeing any results try changing your strength-training routine or follow a high-intensity interval training plan.

Read more: How can you overcome a weight loss plateau?

If you want to lose fat and gain muscles at the same time, body recomposition is a great technique that you could follow. Try to find out your body composition and nourish your body proactively for better performance and function, add more protein to your diet, and focus on strength training. 

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Fitness

Meet Himanshu Shukla, a successful fitness influencer and human rights lawyer who inspires thousands.

by qalfit
written by qalfit

Profession and passion are often a conflicting pair. Some give up their passion for the profession while some give up their profession to pursue their passion. But there is a third kind- the rarest of them all, people who successfully pursue their profession and passion. Meet Himanshu Shukla, a successful Human rights lawyer by profession and a huge fitness enthusiast and influencer by passion. With more than twenty thousand followers on Instagram, Himanshu Shukla is a role model for many. Take a look at this exclusive interview he gave Qalfit.

What inspired you to start your fitness journey? 

“I just desire to be the best version of myself. I want to be fit both physically and mentally. This is how my passion for fitness started. Because I believe that a healthy body needs a healthy mind and vice versa. This pushed me to adapt to the new fitness lifestyle.”

Did you face any particular challenges during this time and how did you overcome these challenges? 

“Initially, managing my profession and my passion for fitness was very difficult. I also had a traumatic childhood and so I was quite stressed. But when I started working out and focused on myself, I felt calm and relaxed. Physical activity helps me stay calm and diverts my mind from negative feelings. This is when I decided to go full-on into fitness.

I started writing a fitness journal. This helped me to be consistent and focus on what really matters at that moment. I was so passionate about fitness that along the way, I quit my job in a law firm and started working as a free-lancer. This gave me enough time to balance my work and passion. Now I’m doing well as a human rights lawyer and a fitness influencer. Consistency and passion- This is how I overcame all my challenges.”  

How do you think you inspire people around you?

“I’ve been getting a lot of positive responses on social media. My DMs are flooded with messages from my followers. They ask me all their doubts about diet, workout, and everything related to fitness.”

Himanshu says that even when he goes to the gym, people recognize him as a fitness influencer and talk to him about fitness. He adds “It feels good to know that I am inspiring people to get fit and healthy.” 

 What are the misconceptions that people have about fitness?

“Some people think that they can only diet and never workout, and can still achieve their body goals. They do all kinds of diet like crash diet and keto diet. But the fact is that if you really want to achieve any of your fitness goals and want to be fit, you need to work both on your diet and physical activity also. Because you can’t do just one thing and expect and the other thing to happen on its own.

 I have also met people who think that they need a personal trainer to achieve their fitness goal. This is one of the biggest misconceptions about fitness. If you are really passionate and focused on something, you don’t need anyone to get started.”

Himanshu added, “Some people also think that spending a lot of time at the gym would make them fit sooner. It doesn’t work like that. Nowadays, it’s all about smart work rather than hard work. You should be aware of what you do. It’s all in your head. If you want to achieve it, it’s not difficult at all. You just need to believe in yourself and workout regularly. If you are consistent, you can achieve anything.”

Who are your role models?

“I really admire Dwayne Johnson. I like that he is very passionate about everything he does. The way he takes care of himself motivates me a lot.”

 What is your daily fitness routine?

“I have my own routine. Since I can’t go to the gym these days, I am trying to work-out in my home without any equipment. So, I mostly do bodyweight exercises with a focus on my back, chest, and legs.”

How does your daily diet look like?

“I don’t have a strict diet. I just try to eat the right food at the right time. When I get up in the morning, I drink green tea, at least 1 litre of water before my workout. Post-workout, I prefer having a heavy breakfast with oats or protein shake or seasonal fruit shakes. My lunch would be a simple salad or rice daal and for dinner, I mostly restrict myself to fruits and nuts. I also have a cheat meal once a while- I love chocolates!”

Apart from fitness, what are your other hobbies?

“Apart from fitness, I like reading books on personal growth and mental health. I have also been in sports since my school time. I have played both the Zonal and state level. So, whenever I get time, I play football, badminton, and volleyball.” 

How has your overall journey been and how do you see yourself 5 years down the line?

 “I’m really enjoying this lifestyle. It has been quite well for me. I’m balancing my profession and passion very well.” Himanshu adds “In 5 years, I see myself as a celebrity fitness influencer with millions of followers. I want to start my own fitness club!”

Do you have any advice for people who have just started their fitness journey? 

“Never stop working on yourself. You just need to believe in yourself. Stay consistent and work towards your goal every single day. With consistency, you can achieve whatever you want.”

Himanshu added, “In these tough times, people are getting depressed. I just want to remind them that we are quite privileged to have a roof over our heads and food to eat. We should be making the most of this free time on our personal growth.”

There is a lot that we can learn from Himanshu and his journey to becoming the fitness influencer that he is today. His journey throughout the years teaches us that if you want to achieve something; all you need to do is to get moving, one step at a time. Focus, dedication, and consistency can take you anywhere!

You can follow Himanshu on his Instagram page @hemann007 to catch more of his healthy lifestyle and fitness tips.

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Fitness

Why do you need to document your fitness journey?

by qalfit
written by qalfit

How many times have you nearly quit your workout? Everyone faces a training plateau once in a while, but it is not to be taken as a sign to quit your workout. You just need a little push to get yourself back in your training shoes and documenting your fitness journey helps you a lot in these situations. Documenting your fitness journey may seem like an amateur habit to do on a workout program, but you will be amazed to find the benefits of documenting your fitness journey. It doesn’t matter whether you prefer selfies or journals, anything that helps you is good in this case. 

Here are 5 reasons why you need to document your fitness journey.

1. You’ll set a plan. 

This is one of the important reasons to document your fitness journey. Most people quit their fitness program because they won’t have a definite fitness plan. If you want to have an absolute blasting workout session, you need to have a solid plan of action. You need to have a fitness plan to make your fitness journey successful. Documenting also pushes you to create a fitness plan and helps you achieve your fitness goals.

Check out these 7 cardio workouts to keep you fit while working from home.

2. You can track your progress.

Sometimes your mind can trick you into thinking you haven’t made any progress. And this may demotivate you and can even make you quit working out. So, you need to track your progress by documenting your fitness journey. You can easily monitor where you are in your journey and how much you need to go further to reach your goal if you track your progress. Try to set a benchmark for yourself and note down the worthy statistics like weight, stamina level and other things that could help you track your progress. 

Check out our list of 5 best fitness apps for android in 2020 to track your fitness journey. 

3. It holds you accountable.

Work and time are not the reasons to skip your workouts. You need to stop making workout excuses (https://www.qalfit.com/fitness/5-biggest-workout-excuses-you-need-to-stop-making-now/) and start working out. You need to maintain personal accountability to stick to your fitness program. While having a long-term plan may drive you to pursue your end goal, documenting your fitness journey demands that you hold yourself accountable and keeps you on the right path.

4. You’ll know what works and what doesn’t.

Not every workout works for everyone. The success of a workout program depends on your lifestyle and physical fitness. Maintaining a journal or a diary to document your fitness journey is like a database that allows you to compare and contrast your workout programs. You can easily find out what works for you and what doesn’t. If you hit a training plateau, you can easily refer your database and adjust your workouts accordingly.

You can follow these 5 simple things to improve your fitness results

5. It motivates you to reach your goal.

Motivation to stick to a fitness routine is hard to come by these days and it is very easy to lose your energy to move forward. Documenting your fitness journey will give you the motivation you need to stick to a fitness routine. It gives you something to focus on and keeps you on track to reach your goal. Moreover, the documentation about your health or fitness journey could help others too. When someone looks at your documentation and sees your amazing journey, you will inspire them and that’s one life you changed for better. 

Check out these 5 ways to trick your mind to workout regularly

Documenting your fitness journey encourages you to carry on making progress in your fitness program. When you look back at your progress, the journey that you have documented would serve as the blueprint for your next success. So, start documenting your fitness journey and unlock the benefits. 

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Fitness

How Shiv Kewat, the Zumba Education Specialist built his empire

by qalfit
written by qalfit

You would have seen the inspiring journey of the talented Zumba instructor, Yamini Sharma, in our previous Qalfit interview. But what about the people who brought Zumba into the mainstream fitness industry in India in the early 2010s? We are talking about Zumba specialists who train people to become Zumba instructors! Meet Shiv Kewat, the Zumba Education Specialist who handles the Uttar Pradesh region. Take a look at this exclusive interview around fitness, Zumba, and his lifestyle, Shiv gave to Qalfit.

What inspired you to start your fitness journey?

“My fitness journey started a long time back in 2011. I love dancing and I’m a dancer. Before I became a Zumba specialist, I was a dance instructor in Mumbai. I was also handling my father’s business. 

Honestly, the first time I heard about Zumba from my friend, I was a little hesitant. But the idea of combining dance and fitness got my curiosity. I was also amazed by the creator of Zumba, Alberto “Beto” Pérez. I saw his workout videos, interviews, and became a great fan of him. So, I decided to give it a try. I attended a 2-day training session and got to know the basics of Zumba. I trained hard by myself for 6 months and got better at Zumba. Then, I opened a Zumba studio which is going great now!

Shiv adds “In 2018, I got an opportunity to become a Zumba Education Specialist (ZES). ZES is a qualification by which you can train other people to become a Zumba instructor. I got selected by the Zumba company in the US for an audition and I got qualified as a ZES. Now, I handle the Uttar Pradesh region. So, whoever wants to become a Zumba instructor, they need to train under me.” 

DID YOU FACE ANY PARTICULAR CHALLENGES DURING THIS TIME WHICH YOU THINK WOULD BE COMMON TO OTHER PEOPLE?

“I faced a lot of struggle to reach the position where I am now. When I decided to take Zumba as a full-time career in 2011, it was very difficult to get my family’s support. Also, Zumba was a relatively new concept at that time. So, it was tough to get people to enroll in my Zumba classes. I faced financial struggles and I was broken. But I knew that it was a long journey. I worked hard and slowly built a name for myself in the fitness industry. 

Even now, when I feel low during sessions, I never fail to put in all my efforts. I always make sure that the one-hour Zumba session is worth their time money for my students.”

Shiv added, “I believe in hard work. I knew what I wanted to achieve and I never stopped working to reach it. I prepared for the harsh journey ahead and put all my efforts. This is how I overcame my struggles.”

HOW DO YOU THINK YOU INSPIRE PEOPLE AROUND YOU?

“A lot of people follow me on social media for my physique. People are quite amazed by the fact that I have eight pack abs and I still dance swiftly. I always tell my followers to practice daily. With consistent practice for 6 months, anyone can get 6 pack abs and be flexible at the same time. I also teach Zumba to people with developmental disabilities. I alter the workout moves to suit their movement.” Shiv says that he feels great satisfaction and joy in teaching Zumba.

WHAT ARE THE MISCONCEPTIONS THAT PEOPLE HAVE ABOUT FITNESS?

“People often think that the peak of fitness in men is getting six-pack abs and for girls, it’s being slim. This is completely wrong. Fitness is all about health and happiness. The peak of fitness is being healthy in your old age. If you can bend, work freely and do your work without others’ help in your old age, I would say you are fit. Also, people think that they can get fit by solely working out. They don’t understand the importance of a healthy diet. ‘No diet and all gym’ will get you nowhere.”

WHAT IS YOUR DAILY FITNESS ROUTINE?

“I usually have 3 Zumba sessions every day, from Monday to Friday. That’s 3 hours of cardio. Other than Zumba I do bodyweight exercise and stretches daily. Basically, I concentrate on three factors- cardio, strength training, and mobility.”

HOW DOES YOUR DAILY DIET CHART LOOK LIKE?

“My breakfast mostly consists of muesli with milk and 3 eggs. Then after the workout, my lunch would be 1 butter roti with green veggies and 2 eggs. I munch dry fruits in the evening and for dinner, it’s just fruits and salads with 2 eggs. 

For every 20-25 days, I take a cheat day. I love burgers and pizzas loaded with cheese! I make sure that my cheat days fall right before my leg days so that I could vanish those extra calories with maximum effort.” 

What are your other hobbies?

“I love movies. I never miss awesome movies. I have even acted in small roles in a few Bhojpuri movies. Notably, I did a small part in the movie ‘Raabta’, alongside Kriti Sanon and Sushant Singh Rajput in 2017. Other than movies, I love singing and spending time with my family. I’m enjoying the time I am spending with my family in this lockdown.”

WHO ARE YOUR ROLE MODELS?

“The creator of Zumba, Alberto “Beto” Pérez and Dwayne Johnson. They inspire me very much and I deeply connect with them.”

HOW HAS YOUR OVERALL JOURNEY BEEN AND HOW DO YOU SEE YOURSELF 5 YEARS DOWN THE LINE?

“Looking back, all the financial issues and personal struggles that I faced initially have made me who I am now. My education qualification is not even SSLC but I earn in dollars now. I am recognized on Instagram and Facebook as a celebrity fitness instructor, motivational speaker, and fitness influencer. I recently bought a new car. I feel proud of my journey!”

“In the next 5 years, I want to become an International presenter. I want to feature in the monthly edition of the Zumba workout that goes to 197 countries. I want to travel across the world teaching Zumba.”

DO YOU HAVE ANY ADVICE FOR PEOPLE WHO HAVE JUST STARTED THEIR FITNESS JOURNEY?

“You need to believe in yourself when you start a workout. People will try to discourage you but you need to be positive at all times. If you want to achieve something, you shouldn’t stop till you achieve it.”

From an infamous dance instructor in Mumbai to becoming a renowned Zumba Education Specialist in India, Shiv has had an incredible journey through the years. His journey teaches us that Punctuality, hard work, and dedication will never let you down!

You can follow Shiv and his fitness and Zumba journey, health tips, and encouraging healthy self-development on his Instagram page @shivkewat_official.

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