Health and fitness

Not every woman slogging her ass in the gym is there to lose weight. Some are there to gain muscle. Gaining lean muscle can be a great idea, because it can sculpt your body and make it look proportionate and fuller. Not to mention, according to a study published in the journal Adipocyte more muscle mass means a better metabolism. But to get these results, you need to do it the right way. And for that we are here to give you tips on gaining muscle. Here are five to begin with:   1. Lift more weight No, lifting weights is not a man thing. See, both men and women have the same muscle groups. The thing that differentiates them is hormones. That’s why men tend to bulk up more than women. So, don’t shy away from lifting weight, and decide how much to lift according to your comfort. You can start from 2.5 kilo dumb-bells and move ahead slowly and steadily. 2. Choose the right moves To gain muscle it is very important that you choose the right kind of exercises—then whether you are doing b...

  Building  muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without professional equipment or resistance, but if you're looking for safe, even muscle toning a home workout could be perfect. Method  1 of 3 1 Do push-ups to strengthen your triceps,  shoulders , and chest.  Push-ups are the bread and butter of home workouts. Make sure y our form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth. Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or...

Take The 30-Day Abs Challenge WORKOUTS Rock your core with our month-long plan of abs workouts Keeping yourself in good shape is a lifelong endeavour, which is why it’s important to find an activity you love so sticking with it becomes easy. However, while maintaining your long-term health and fitness requires a consistent approach to training and some achievable goals you can tick off along the way, there’s still a place for short-term challenges. You’ll be amazed at what you can achieve in just 30 days, and completing a challenge like the one below might even be the motivational boost you need to spark a longer-term commitment to looking after your fitness. Before we get to the long term, however, let’s consider the next 30 days, which are all planned out for you. You might not finish the 30 days ready to show off a perfect  six-pack , but you’ll find that your posture and mobility have improved, and that you have more power in the tank when playing sport or lifting weights. Over...