5 Best triceps exercise to Do In Gym&Physical Fitness

Want to add some serious size to your arms then these exercise are for you.

Curl after curl won't build sleeve-busting arms. Sorry for this bad news,you need to spend less time on your biceps,and dedicate a bit more time on your triceps.

Why Triceps Exercise Are So Important

Your triceps comprise of more than two- third of your arm mass. Building thicker, more developed tricep muscles makes your entire arm look gun-worthy rather than pistol-friendly. But horseshoe triceps aren't just for show.they also play a significant role in some of the most effective and popular exercises,like the press-up and bench press.

In fact,triceps strength(or lack of), of usually the limiting factor in many pressing movements. Simply put, your bench,press up and other presses will only go as far as your triceps can take them.

So ,step away from the dumbbell rack, and start with these moves. Incorporate the following exercises into your routine

1. Close grip Bench press:-

The bench press is a great tricep exercise to work your chest arm or core.But a simple change in grip can help expand your arms.

Placing your hands closer together makes it so your triceps have to work harder,which can lead to a new growth and more strength.

How to do:-

• Grasp a barbell with an overhand grip that's shoulder-width apart,and hold it above your sternum with arms completely straight.

• Lower the bar straight down,pause and then press the bar back up to the starting position.

2 Rope Triceps Pushdown:-

This move zones in on your triceps- but only if you do it right. If you use too much weight, you'll involve your back and shoulder muscles,defeating the purpose. If you can't keep your shoulders down, lighten the weight.

How to do:-

•   Attach a rope handler to the pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.
• Without moving your upper arms,push the bar down until your elbows are locked. Slowly return to the starting position.

3 Triceps Dips(Advanced):-

Because you're lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

 

How to do:-

• Hoist yourself up on parallel bars with your torso perpendicular to the floor;you'll maintain this posture throughout the exercise.
  (Leaning forward will shift emphasis to your chest and shoulders.)
  • Bend your knees and cross your ankles.Slowly lower your body until your shoulder joints are below your elbows.(Most guys stop short of this position.)
  •  Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

  4 Overhead Triceps Extension:-

  When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves- unless you're regularly  doing exercises like this one, with your arms over your head to isolate the long head.
  
  

  How to do:-

  • Sit on a bench and grab one dumbbell. From a diamond shape with both your hands to grip hands to the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.
  • • Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.
    • Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.

    5 Skullcrushers(Lying Triceps Extensions) :-

    While there are many variations of this move, they all have one thing in common: elbow extension.As the upper-arms are locked in position, the long and lateral triceps heads are called into play. Increasing the angle of the bench(inclined bench) will work your triceps long head. Doing the movement on a decline bench places more emphasis on the lateral triceps head.
    
    
     

  How to do it:-

  • Grip the EZ bar  on the inner grips using an overhead grip and extend your arms straight up.
  • Keeping your  elbow fixed and tucked in, slowly lower the bar until it is about an inch from your forehead.Always keep your upper arms perpendicular to the floor.
  • Slowly extend your arms back to the starting position without locking your elbows.

8 Best Bicep Exercises to Build Muscle&Physical fitness

Want guns? I have the ultimate plan for you.

We all want bigger biceps. They look great in well-fitted t-shirt, look even better out of them,and help compliment a well- defined torso.

Some people will say exercising your biceps is stupid. But some days we just long for the pump. And there's no shame in that.

10 best exercise for biceps:-

1.Standing Dumbbell Curl

It's a fan favourite for a reason. Nothing targets your biceps more than the curl. But it's important to manage your weights accordingly. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury.Keep is slow, keep is controlled and focus on squeezing your bicep as you lift.

How to do:-

• Stand holding a dumbbell in each hand with your arms hanging by your sides.
• Ensure your elbows are closer to your torso and your palm facing forward.
• Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

2 Hammer curl:-

The main difference is in detail, specifically the way you hold the dumbbell. By flipping the dumbbell on its side helps transfer more of the work form your biceps brachii to your brachialis- that's the muscle that makes your arms look thicker.

Progress:Cable Rope Hammer Curl

Why: The cable machine keeps a more steady and constant load on the biceps for longer which will elicit more growth.

How To Do:

• Let a pair of dumbbells hang at arm's length next to your sides with  your palms facing your thighs.
• Don't move your arms, instead, bend your elbows and curl the dumbbells as close to your shoulder as possible.
• Pause at the top-remember to squeeze- before slowly lowering the weight back to the starting position.
  

3 Incline Dumbbell Curl:-

Setting to a bench to incline puts more pressure in the long head of your biceps branchii because you're now working from a deficit. You're starting from point where you have less leverage than normal. Note:as this exercise requires more effort you must go for light weights.

How to do:-

• Start by lying your back against a bench that is set to a 45-degree in incline position.
• Bend your elbows and curl the dumbbells as close to your shoulders as you can.
• Next, lower the weight slowly back to the starting position, ensuring you completely straighten your arms.

4 Zottman curl:-

 There are many exercises that target our biceps's major 3 muscles.- the biceps brachii, brachillis, and brachioradialis. By rotating form an underhand to an overhand grip halfway through the move, the zottman curl hits all areas of your bicep.

How to do:-

• With your dumbbells hanging by your side,turn your arms so your palms face forward.
• Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder.
• Pause,then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.
  

5 Decline Dumbbell curl:-

Lying down on chest will help isolate your biceps as you have no weight running through your legs and core muscles. Change up your grip to help target different parts of your bicep.

How to do:-

• Lie on chest against a bench that's set to a 45- degree incline. Bend your elbows don't move your upper arms. And curl the dumbbells up to your shoulders.
• Pause, then lower back to the start position.

6 Barbell Bent-over Row:-

According to research our biceps are most active while pulling.As the row requires many muscles to perform, you'll be able to use a much heavier weight than you would curling while still maintaining good form and function.

How to do:-

• With slightly flexed knees,hinge over from the hips.
• Maintain a neutral spine with your elbows behind you and hold for one second before controlling the load back down.
• Ensure the line of the pull is into the sternum.

7 Chin-up:-

One of the most effective but not the easiest move to master.Do it properly,and,along with your arms, your shoulders and back will get a serious workout too.

How to do:-

• Grab the bar with your palms facing towards you and a grip that is narrows than shoulder width.
• Pull yourself up until your head is above the bar.Slowly lower back to the start position.

8 Regular EZ Bar Curl:-

The bar let you to load more weights than you would with a curl while still maintaining good form and without putting too much pressure through your elbows and forearms.

How to do:- 

• Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip.
• As you breathe in, curl the bar until your hands are at your shoulders.
• Squeeze your bicep then lower under control.

7 best exercise for core & physical fitness

It's no secret that strengthening your core is a great thing to do. When I say core, I'm talking all the muscles that make up the trunk of your body-the ones that support your spine and keep your body upright, allow you to twist to the side, and stabilize your body when you lift something heavy( be that a weight  or a suitcase). A strong core is not only incredibly helpful for developing your overall strength and fitness. But it's just essential for everyday life. It can even help reduce lower-back pain. Basically, we can all benefit in some way from some regular core-strengthening work.

Now, there are obviously tons of core exercise you can do, and you probably know a handful already. But if you're looking for some new ideas, we've got you covered. Sure, traditional core exercise, like mountain climbers,leg lifts, and planks, are great. They get the job done. I however tend to get a little bored of doing the same things over and over again. Of course, consistency is a good thing, and also a great way to track your progress--but let's be honest, sometimes we all just need a new challenge to keep our fitness routines feeling fresh and exciting.

If you're looking for a new, challenging way to work your core, give the below dumbbell exercises a try.They all involve added weight, so they're great for anyone who already feels comfortable doing body weight exercises with proper form and wants to add some extra resistance. These moves are also compound exercises, which means that they work multiple muscle groups at ones. So instead of only focusing on your core, you'll work that area while also getting in a little bonus strength work in areas like arms and back. By engaging more muscles at the same time, Everything becomes a bit more challenging and requires you to really focus on what you're doing-which means you won't just breeze through the movements, and instead, will really put your mind into your workout.

You'll  also notice the majority of these moves have you working in one side at a time. These type of exercises, called unilateral moves, challenge your balance and require your core to work a bit harder to keep you stable. You don't want to go wild with throwing your balance drastically off- kilter when you're lifting weights for the sake of core strengthening(it's not really safe and oftentimes can work against you) but including a few unilateral moves in your routine is a great way to develop that skill(stability) safely and effectively.

Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit. Try doing 10-12 reps of each move, and repeat the circuit three times. Or, you can choose one or two to swap for a similar exercise you're already doing but don't feel jazzed anymore. Try starting with a medium-weight  set of dumbbells, and increasing the weight for your body and current fitness level.

1 Renegade Row With Push-up:-

• Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart(it'll help with stability), and your core and glutes engaged. This is the starting position.

• Pull your right elbow back to do a row , raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent hips from rocking.
• Lower the weight back down to the starting position.
• Bend your elbows and lower your chest to the floor to do a push-up.
• Push back up to plank position.
• Then , pull your left elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips form rocking.
• Lower the weight back down to the starting position.
• Do another push-up. This is 1 rep.
   

   2 Single Leg Reverse Fly:-

  • Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, Palms facing in.
  • Lift your right leg straight out behind you and hinge forward at the hips until your torso is parallel to the floor. (Depending on your hip mobility and hamstrings flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your  left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
  • With a slight bend in your elbows, slowly lift the weights up and out to the sides until they're in line with your shoulders. 
  • Then, lower them back down with control. This is 1 rep. 
  
  Targets the deltoids, rhomboids,trapezius, and core.
  
  
  
  

  3 Alternating Overhead Press:-

  • Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palm facing forward and your elbows bent. This is the starting position.
  • Press one dumbbell overhead, straightening your elbow completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm.
  • Slowly bend your elbow to lower the weight back down to the starting position.
  • Repeat this movement with the other arm. This is 1 rep.
   Targets the deltoids, trapezius and triceps.
  
  

  4 Russian Twist:-

  • Sit with your knees bent out in front of you, feet flexed and  heels on the floor.
  • Hold one dumbbell in front of your chest, and lean your torso back until you feel your abdominal muscles engage.
  • Slowly twist your torso from right to left. Remember to keep your core tight (and breathe) throughout.
  Targets the core, specifically the obliques and rectus abdominis.
  
  
  
  

   5 Reverse Lunge With Twist:-

  • Stand with your feet shoulder-width apart.Hold one dumbbell at your chest with both hands, gripping it on each end. This is the starting position.
  • Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor.
  • Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be leaning slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right  knee should be above your right foot. Your Butt and core should be engaged.
  • Slowly rotate your torso to the left. You should feel a nice stretch in your midback.
  •  Twist back to center, and then push through the heel of your left foot to return to the starting position.
  • Repeat on the other side, stepping back with your left foot, lowering into a lunge, and then slowly rotating your torso to the right.
  • Twist back to the center, and then push through the heel of your right foot to return to the starting position. That's 1 rep.
   Target the glutes maximum, quadriceps, soleus (calf)and core, specifically the obliques.
  

  6 Wood-Chop:-

  • Stand with your feet wider than hip-width apart, core engaged, holding a dumbbell by your left leg.
  • Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
  • Now "chop" the weight down to the left, bringing it across the front of your body and aiming for your left ankle. allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is 1 rep.
  • Do all your reps on one side, and then switch sides and repeat. 
    Targets the core, specifically the obliques. 

                                   

7 Single-Leg Deadlift:-

• Stand with your feet together, holding a weight in each hand in front of your legs.This is the starting position.
• Shift your weight to your left leg and while keeping a slight bend in your knee, raise your right leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
• Keep your back flat. At the bottom of the movement, your torso and right leg back down to meet your left, but try to keep the majority of weights in your left foot.
• Pause there and squeeze your butt. That's 1 rep.
• Do all your reps on one leg, and then repeat with the other leg.

Target the gluteus maximus, hamstrings, quadriceps, and core.

                                                        

Barbell/Compound lift focused Routines

This page includes routines  primarily aimed at building strength and muscle. BE aware that the difference in training for general strength and training for muscle growth or hypertrophy are often vastly overstated. All of the programs on this page are effective at getting you both bigger and stronger, provided you to eat to support it. A bigger muscle is a stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa.

As you make your choice, don't forget the importance of having at least some cardio in your overall fitness plan, even if it's not your primary focus.

Barbell/ Compound lift focused Routines:-

Fitness basic routines/ Beginner:-

A simple, slightly modified version of Phrak's GSLP to be used as a short term "training wheels" program for learning the fundamental barbell lifts, with guidelines for cardio and conditioning.

Greyskull LP:-

A beginner's linear progression program. A 3 day or A/b routine.

The GZCLP Method:-

Power lifter and regular Cody Lefever's training system. A very flexible program that can be adapted for many different goals, 

GZCLAP:-   

A liner progression template derived from the GZCLAP Method .A3or4 day routine.

5/3/1 For beginners:-

The 5/3/1 program with modification to target it more towards novice lifters.A 3 day routine. 

5/3/1 Boring But Big:-

One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size.

Strong curves:- 

A program aimed at introducing women to weight lifting. The program  can be tailored to the user and offers at home alternatives for those without access to a gym.

Metallicdpas PPL:-

Linear progression based push/pull/legs program. A 6 day routine.

PHUL-Power Hytrophy Upper Lower:-

Size and strength program by Brandon Camphell. A 4 day program.

PHAT-Power Hypertrophy Adaptive Training:- 

Size and strength program by Dr. Layne Norton. A 5 day program.

Arnold Schwarzenegger's Splits:-

Body parts splits form Arnold Schwarzenegger. Two variations, both are 6 day programs.

Recommended Routines For Physical Fitness

This blog is index  for the various types of workout routines that are commonly recommended on Fitness.

• Strength Training/Muscle Building.

• Cardio and Conditioning

• Military/law Enforcement/First Responder

• Flexibility/Mobility

The Importance of mental fitness

Keeping your brain in shape:-

Physical fitness gets plenty of attention, and for good reason. A healthy body can prevent conditions such as heart disease and diabetes, and help you maintain independence as you age.

Mental fitness is just as important as phusical fitness, and shouldn't be neglected. Including mental dexterity exercises into your daily routine can help you reap the benefits of a sharper mind and a healthier body for years to come.

Mental fitness means keeping your brain and emotional health in tip-top shape. It doesn;t mean training for "brain Olympics" or acting an IQ test. It refers to a series of exercises that help you.

• Slow down

• Decompress   

• Boost a flagging memory 

 Mind -body connection:-

It's no surprise that the more you help your body , the more you help your mind. Physical activity increases the flow of oxygen to your brain. It  also increases the amount endorphins, the "feel-good" chemicals, in your brain. For this reason, it's not surprising that people who are  in good physical shape also tend to  enjoy a higher level of mental agility.

Engaging in a vigorous physical workout can help uou battle depression and gain a more positive outlook on life. It"s also a great way to beat stress, which can harm you mentally and physically.

Mental exercise is just as beneficial.According to a study in the Proceedings of the National Academy of Sciences, certain memory training exercise is good for the brain and the body, so id meditation. Meditation, in conjunction with other methods,is an alternative way to treat depression. Calming the mind allows you to problem solve in a more relaxed way.

Benefits of mental fitness:-

When you go to bed after a long day, your body begins to relax. But the mind doesn"t always follow.

Visualization can help. You can often achieve a sense of peacefulness through imagry, the process of picturing a tranquil scene or location. This practice can reduce tension in both your body and your mind by challenging neurons in the less-dominant area of your brain.

THE less dominant side of your brain is the area that controls feelings of self-confidence and optimism. When you think about something other than your daily worries, You increase activity in the neural structures of that area of your brain.

Ultimately, vizualization  can  boost your emotional well-being and calm you down mentally.

Become mentally fit :-

Keeping your mind mentally fit isn't as difficult as getting ready for a marathon, but it's a good analogy. You can add mental exercises to the many activities you already perform, such as:

• Reading
• daydreaming
• finding humor in the life

You might try the following approaches to increase your mental fitness.

Stop multitasking:- 

You may think that multitasking enables you to get more things done at once, but it actually creates more problems than it solves. Focusing on one task at a time will imporve your concentration and help you to be more productive.

Be positive with youself:-

Positive affirmation is one avenue to increased mental proficiency. 

Affirmation, or talking to yourself in a positive way, involves strengthening neural pathways to bring your self-confidence, well being, and satisfaction to a higher level.

To start, make a list of your good qualities, Remind yourself that you don't have to be perfect. Set goals for what you want to i

mprove and start small to avoid becoming overwhelmed. 

Try something different:-

New experiences can also set you on the path to mental fitness. You can fit new approaches into your daily life in a varient of ways:

• Try new foods.
• Try new ways to accomplish routine tasks. 
• Travel to new places. 
• Take a new way to work or the grocery store.

According to the Alzheimer's Association, research shows that keeping your brain active increases its vitality. Doing new things in new ways appears to help retain brain cells and connections. It may even produce new brain cells and connections. It may even produce new brain cells. In essence, breaking out of your routine can help keep your brain stay healthy.

Play games:-

Games that test reasoning and other portions of uour brain are fun ways to keep your mind sharp. Consider these games:

• Crossword puzzles 
• Board games
• Sudoku

Games are a great way to build up your brain muscle. Even fast paced action video games may boost your ability to learn new tasks, according to a study in the journal Current Biology. The study found tentative evidence that video games may increase your attention spam, reaction time, and task-switching ability. In addition to video games, try any game that employs the use of:

• Logic 
• reasoning
• trivia

Read more:- 

Reading is great for your brain. Even as you're reading this sentence, your brain is processing each word, recalling the meaning instantly. 

Beyond the mechanics, reading helps you visualize the subject matter on the pages before you, and imagine what voices sound like in the written  dialogue.  This can also be a great relaxation technique.

Reading the mechanics, reading helps you visualize the subject matter on the pages before you, and imagine what voices sound like in the written dialogue. This can also be a great relaxation technique.

Reading is a; great activity because it can stoke the imagination and ignite so many different parts of the brain.  These are endless genres and types of reading material. It;s unlikely that you'll run of interesting things to read.

Take the time:-

Mental fitness doesn't have to take up a lot of your time. Spending a few minutes on it everyday can help you feel better and think more clearly. Remember that relaxation and visualization are just as important in a mental workout as the more energetic activities such as memory exercises or game-playing. Try adding one or two activities , such as memory exercises or game-playing. Try adding one or two activities at a time to your mental workout, such as:

• relaxing
• visualizing
• affirming
• memory exercise
• game playing

The takeaway:-

Mental fitness is important to maintaining your brain and your body healthy, especially as you age. Therre are many types of mental dexterirty exercises, and you don't need to go to gym to do them. They include active  ones, such as learning a new song or playing a game, as well as restful ones, such as relaxation and visualization exercises.Schedule a mental fitness break into your calendar right next to your workout schedule. Your mind and your health are worth it.

Importnace of Physical Fitness

Importance of physical fitness:-

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type  2 diabetes, cancer and cardiovascular disease. Physical activities and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life .A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

reduce your risk of a heaty attack

manage your weight better

• have a lower blood cholesterol level

   

• lower the risk of type 2 diabetes and some cancers

   

• have lower blood pressure

   

• have stronger bones, muscles and joints and lower risk of developing osteoporosis

   

• lower your risk of falls

   

• recover better form periods of hospitalisation or bed rest

  .

• feel better-with more energy, a better mood, feel more relaxed and sleep better.

 

A healthier state of mind:-

A number of studies have found that exercise helps depression. There are many ways as to how exercise helps people with depression:

• Exercise may block negative thoughts or distract you from daily worries.

   

• Exercising with others provides an opportunity for increased social contact.

   

•  Increased fitness amt lift your mood and improve your sleep patterns.

 

• Exercise may also change levels of chemicals in your brain, such as serotonin , endophins and stress hormones.

Physical and Mental FItness

Physical fitness:-

It is a state of health and well being and more specifically , the ability to perform aspects of sports occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate vigorous physical exercise, and  sufficient rest.

Before the industrial revolution , fitness was defined as the capacity to carry out the days activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered as a measure of the body's ability to function effectively in work and leisure activities to healthy to resist hypokinetic diseases, and to meet emergency situations.

Mental Health;-

It is that level of psychological well being or an absence of mental fitness. It is the state of someone who is 'functioning at a satisfactory level of emotional and behavioural adjustment. From the perspectives of positive psychology orof holism, mental health may include an individual ability to enjoy life, and to create a balance between life activities and efforts to achieve psychological resilience. According to the World health organization , mental heath includes 'subjective well-being, perceived self-efficacy, autonomy, competence, inter-generationals dependence, and self-actulization of one's intellectual and emotional potential, among others. The WHO further states that the well being of an individual is encompassed in the realization of their abilities, coping with normal stresses of life, productive work and contributing to their community. Cultural differences, subjectives assessments and competing professional theories all affect how one defines "mental health".

Check Out The Top 20 Health and Fitness Blogs for your 2019 Fitness Journey

 1.ACE

known formally as the American Council on Exercise , the Ace is a non profitable organisation that certifies exercise professionals as well as heath coaches. Their blog focuses on various fitness topics such as exercise for the lower body, strength training, exercises for agility, and the benefits of these exercises. The ACE is dedicated to helping people move throughout their day to day life as well as providing scientifically supported education and information to fitness enthusiasts, professionals, coaches and trainers. Their end goal is to make an impact on preventable diseases related to inactivity and sedentary lifestyles by 2035.

 2.The Fitnessista

You've heard of a fashionista, but what about a "fitnessista?"
This clever blog is run by fitness director, personal trainer, and weight loss specialist from San Diego, Gina Harney. Harney's lifestyle blog takes inspiration form her life as a mother of two who also makes time for quick and effective workouts throughout her  day. She writes about healthy and familyfriendly recipes you can make, how she incorporates workouts that can be done anywhere Like in the stores or in a parkbench.  and more. Her words are for everyone , but mothers will find her blog especially helpful and enlightening.

3.Born Fitness

Born Fitness was developed as a program designed to make taking care of  yourself easier and stress free.  This means that all the headache around your health, nutrition decisions, and  fitness practices are taken away in favour of easy and effective lifestyle chages. The Blog is perfect for readers looking  to lose weight , eat a better diet , live longer, gain muscle, or achieve another fitness goal, In addition , the Blog is perfect for readers in all stages of their fitness journey whether they are beginners or some fitness experts and ethusiasts. The posts are comprehensive, fun to read, easy to understand,and simple to execute.

 

4.Run To the Finish

WE get it-running is the worst, but Run to the finish might just change our minds on that. This blog is all about motivation and handy tips about running for beginers, experienced runners,  and seasoned runners. Whether you're training for a 5k, looking to take a jog around your neighbourhood,or just running from the idea of running itself, Run to the Finish has awesome information that you can really use. The majority of their blog posts talk about ways to get your body in shape with the help of running as well as warm up tips training exercises and more. THis site also has recipes, product reviews, profits of well known runners, and much more. Whether you love running or hate it, this blog as one to watch.

 

5.Fitness on Toast

 Fitness on toast wa founded by Faya NIlsson, a personal trainer who writes about nutrition, fitness heath fashion, and travel. Her blogs clever name was born when she moved to the UK and was taken in by how many foods are eaten on toast- and you can expect the same amount of cleverness in her posts.Due to her wide range of topics, there are sure to be relevent posts for a varity of readers to enjoy and learn from. Her Blog is all about inspiration, advice, and heathy lifestyle, so add her to your bookmark tab asap.

 

6.Love Sweat Fitness

Created by a certified personal trainer and group fitness instructor, Katie Dunlop, Love Sweat Fitness is all about finding inspiration to live your happiest life and healthy change after college. Discouraged with fad diets and workouts trends, Dunlop began the search for a simple yet effective workout and fitness  lifestyle that offered real  results. Her blog is fun, informative, and honest, offering readers a weekly workout, inspiring quotes, delicious and healthy recipes to create as well as all the information you might need about weight loss struggles , how hard a fitness journey can be , and the fruits of one;s labour when they stick with it. If you want a healthier you in 2019, You have got to follow this blog.

 

7.Travel Strong

Travelling might seem like the absolute worst time to stick  to a diet or fitness routine. you're sitting long hours, trying new food, and looking to relax rather than work. Travel strong however, thinks that travelling is a great  time to stay fit. How? Travel strong is all about providing their readers with useful nutrition advice and fitness information that you can use no matter where you are. Many of the posts offer tutorials and how to guides for 20 minutes workouts, heathy food choices when dining out, and heathy lifestyle choices that are especially important when traveling. If you travel frequently for business, have a trip coming up this year, or just find this information useful, this blog is perfect for you.

8.Workout Nirvana

Workout Nirvana is one of the top fitness blogs on the web.Its articles cover everything from strength training and workout routines to how to prevent injuries to how to lose weight. Workout Nirvana also offers excellent information on how to improve your fitness journey and keep pushing your goals, information specified for women's and men's health, as well as emotional support articles for when the fitness journey gets stressful. If you want to reach Workout Nirvana , Follow this blog.

9.Nerd Fitness 

If you've  ever felt out of place on a gym or just in  life. THis is the blog for you . Nerd fitness is a community of "outcasts" and
"misfits" ready to help you get into shape . NO matter where you are on your fitness journey, Nerd fitness has something for you. Whether you want to learn how to eat better , are overweighted and looking to find a community while also enhancing your heath, Nerd fitness is ready to come alongside you and help. THis blog offers uplifting fitness stories from community members, workouts to make you superhero strong, helpful information to explain why and when a diet or workout routine might not be working , and much more , Whether you're  nerdy or not this is a great blog to bookmark so you can "level up your life'.

10. 12 Minutes Athlete

12 minutes athlete itself is not a blog but an app that helps users do HIIT workouts without having to hit the  gym. Founded by Krista Stryker, this app makes the workouts quick and easy for users on the go. ON her blog, Stryker writes about different workout  routines and examples also come with handy illustrations for visual learners looking at the app or the online blog.

11.Cranky Fitness 

If you've ever felt cranky about your fitness journey . this blog shares your sentiments ,  informational with a touch of well placed humor , Cranky Fitness is a blog all about nutrition, weight-loss, and of course , overall fitness. With posts written by the hilarious"Crabby McSlacker, "you'll definitely be able to relate to all the ups and downs that come with getting in shape. You can even reach out to Crabby directly if you have any questions ,comments , want to share your story, or thank her for all the laughs she provides when things are feeling extra tough. Even if you have the highest hopes for your fitness journey , you know there will be times when you feel annoyed , tired and just downright cranky. Luckily, this blog is ready to commiserate, encourage, and inspire. Our 2019 list wouldn't be complete without it.

12.Simply Shredded 

This blog was founded by james  Follacchio and has gained popularity in recent years thanks to its insightful featurettes and interviews with well known bodybuilders. A great blog for men and women looking to lose fat , gain muscle and sculpt their bodies into their ideal shapes. THE blog  comes with motivational pictures, great articles on how to lose weight, tone , gain muscle, and more . If you're into developing and accentuating your assets, this is a great resource.

13.Gym Talk

Gym Talk combines humor with great information into one super cool blog. It offers great posts about health, fitness, nutrition , workout tips, supplement review, and much more. Their various posts have amazing advice for readers at all points of their  fitness journey and  a whole humor section to ease the stress when the fitness journey gets a little bumpy.

 

14 Yoga Dork 

Yoga is one of the oldest forms of exercise and meditation in the world, so ofcourse a blog dedicated to Yoga deserves to be on our list. Yoga Dork is all about yoga, From stories and tips about Yoga to ideas, fitness programs, and workouts created around Yoga. Of course , Yoga is the main topic . it is not the only topic, Yoga Dork blog goes over a range of topics of topics that deal with heath, physical wellness , spiritual wellness and social movements. This blog is also a great way to stay up to date with different facets of life in 2019, making it a great one to follow.

15.The Lean Green Bean

Founded by Lindsay Livingston, a registered dietician, the Lean Green Bean is a blog about nutritional advice for a healthy lifestyle. Livingston's posts ate especially helpful for parents looking to help picky eaters find nutritious meals, recipes for healthy snacks and advice for keeping a fit and healthy life while raising children. The trcipes, tuos iseas, and meal reviews offer a wide array of new things to try and encouragement for the ups and downs of your personal fitness journey.

16. Black Girls Run

Founded by Toni and Ashley in 2009, Black Girls Run has blossomed into an amazing community that reaches out to women and encourages them to get our and run. Black Girls Run. was founded to combat the obesity epidemic amongest  the Aferican American community, Where diseases like diabetes and hypertension can be prevalent due to lifestyle and genetics . On their heath by running.  Of course , this blog is for all readers, men and women. Black Girls Run is a movement, so check it out in 2019.

 

17. Fit Bottomed Girls 

If you're looking for  fitness tips form real people and not fit and perfect instagram models and influencer , Fit Bottomed Girls is perfect.Founded by two women as a simple blog with a title reference to a Queen Song, Fit Bottom girls has basically gone viral and is reaching thousands of readers, men and women , from all around the world every month. The focus of this blog is that "fit bottoms" come in all shapes and sizes and that there is no such thing as looking perfect because each body is perfect in its own way. With great fitness workouts and tips for various exercises, useful motivational content , nutrition facts, tips , recipes and resources , a podcast, review of products and workout routines, workout playlists and music suggestions and much more.If you're going to follow any blog in 2019, this has got to be it.

18. Blogilates

One of the best exercises out there is Pilates. Great for toning , strength trianing , cardio  and calisthenics, Pilates hits all the right spots and can help you along your fitness journey in major ways. Blogilates combines the popular fitness trend with the usefulness of a blog by offering all the great information on the topic in one place , Videos how -tos personal stories , and workout calendars  are just part of information , tips and even activities .When you follow this blog, you can join in on challenges ,find awesome recipes, and get inspired by before and after photos of other people on their fitness journeys.

19.Spot me Bro

Need a little humor with your fitness blog? Spot Me Bro has you covered. This site  and blog offer informative and  humorous articles on all things fitness and tailored especially for "bros."With article about famous actors and bodybuilders, the effects of steroids and testosterone injections, and different fitness routines, this fun and funny blog offers some useful information. Even if you're not a "bro" you may find you'll learn something new from the guys at spot me bro.

20Roman Fitness Systems 

Roman Fitness Systems is all about helping their readers achieve their fitness goals through the use of sound information and helpful tips. The site focuses on two things:"making people hot,"or "getting people huge" which means losing weight or gaining muscle. Roman Fitness System was founded in the early 1970's by John Romaniello and designed to transform clients into better and stronger versions of themselves. In addition to their hard-hitting articles on topics ranging form how to stop overeating, doctors, and even fostering healthy friendships , the site also offers great products , coaches, and fitness programs.

The Basic of fitness..

I would of course, like to tell you that  My own blog is the best health and fitness blog in
2019, but , I am going to spread the love today.
It's no secret that many people want to revamp their diet and exercise routines every time the new year comes around.

Gyms get busier. Diet programs begin selling like hotcakes .

Within a month, the crowded gym is back to normal, and the conversation in the weight loss group you joined sounds like crickets.

One study by Bodybuilding.com found that almost three-quarters of people who set fitness goals as New Year's resolutions abandon them. It;s hard to find the time, and It's difficult to follow a new regimen.

Change is not easy,people. Our bodies are programed to seek homeostasis.
That means that it;s often easier for us to continue to do what we're doing even if it's unhealthy or ;makes us feel worse.

Many people don;t have plans for getting back on the wagon if they fall off. What's more, we,re a judgmental species; we berate ourselves for failing if we lose momentum for even a moment.

One way to maintain your health  and fitness goals is to find the right motivation and support.This is why our 21- Day Fat loss challenge comes woth access to a private support group.

These things can be easy to come across these days with so much information out there in cyberspace.

All that information out there on the internet a double edged sword. however. You can get oberwhelmed trying to find the best advice.

That's why we'he done the work for you. We have found the best health and fitness blogs that are going to help you get and stay fit and healthy in 2019.