Many people don’t know how to grip the bars, dumbells during workout which also causes some muscle injuries. So it is very much necessary to tight your grip and focus on how you lift the weight. Let us discuss how it is actually hold and how they are useful.


1. Hammer grip

This grip is used when you are doing biceps workout and during pull ups. The palms of your hands should be facing towards you. The wrist extensors are involved more so your wrists should be strong.


2. Overhand grip

This grip is mainly used during your back workout like barbell row. The palms of your hands should be away from you. Do not forget to hold tightly the grip.


3. Underhand grip

This grip is used when doing biceps exercises such as barbell biceps curls and reverse grip chin ups. In this grip, your palms should be facing towards you. Mostly it is used during back exercises too.


4. Hook grip This grip is mostly used during deadlift, kettlebell swing and pwer cleans. The thumb should be wrap around your fingers which will help to hold and lift the bar correctly.


5. Close and Wide grip

Close grip is holding the bar with closer grip. Close grip bench press minimises chest involvement and maximises triceps involvement. While the wide grip is wider than your shoulder width, and it maximises chest involvement more than triceps. Now when you hit to the gym next time use this grips and methods. Hope this article was useful for you and better know about this.



Many people want to live a healthy lifestyle and get back in shape, and there are various ways to achieve this. But though it is true that there are numerous ways on getting lean and being healthy, not all give the same amount of benefit. Some exercises work only on specific muscle groups, and many of these exercises work only for a certain age group, as elderly people might find them too intense.

Fitness experts have done a lot of studies to find what workout routine works best for everyone, and found the most effective exercises to help in burning that stubborn fat. Here’s a list of fat burning workouts that works best for everyone: (more…)

Have you ever done before planks? Plank is a complete body workout which includes your arms, back, shoulders, glutes and hamstrings. It improves your core strength and your body posture.

Let us discuss some variations of planks which you can do easily by your own.

1. Forearm Plank

This is the basic version of plank. Just hold your forearms on the ground, tight up your abs, head staight, elbows should be as apart as shoulder, feet should be as apart as hips. The hip bridge should not be there, keep your body straight from head to toe. Hold upto 60s.

2. Side Plank

Just turn your body from normal plank to right and left alternatively keeping your palms on the floor. Don’t forget to tighten your lower abs. Do 3-4 reps. Hold as much as you can.(at least 60s)

3. Twisting Knee Plank

Twist your lower body fom left to right and vice-versa and bring your knee close to elbow by alternate legs. Do 2-3 reps.

4. Side Plank with hip lift

This is same as side plank which we have discussed earlier but with more advance feature. Do the side planks and lower down your hips to the ground and lift again.
Do 2-3 reps.

5. Reverse Plank

Start like in a table top position. Keep your legs straighten in front of you and slowly move your hips up and down. Imagine yourself doing that it is just opposite to the forearm plank. Do 2-3 reps.

Hope you have understood the importance of doing planks and its benefits. If you learn it, you will love it. So what are you waiting for? Want strong abs and core then start doing it now!

Everyone focuses on weight loss and not on fat loss. But do you really know what is the difference between these 2 terms.


• Weight Loss : You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat. Weight loss is a catch all term that encompasses whenever the number on the scale goes down.

• Fat Loss : You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women. Burning fat happens when your body uses fat stores for energy that may or may not result in weight loss.

Researchers have found that adding in high intensity interval training (HIIT) can help promote greater fat loss. Increasing your exercise and adding a variety of moderate and HIIT exercise can be a general guideline for helping to increase fat burn.


Another way to increase your fat burn is to drastically cut back on your carbohydrate intake, increasing healthy fat sources and eating adequate protein. This is referred to as a ketogenic diet.  Losing inches around your waist or seeing more muscle definition in your body are indicators you are burning more fat.


If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

How to Make Sure You Lose Fat, Not Muscle?


Check the picture above. That means you’ll look slimmer at the same body-weight by building muscle.

Keys to losing fat, not muscle:

•Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.

•Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs.

Hope you have cleared the difference between fat loss or weight loss. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.




Want to have sexy and toned legs? Hate your thighs fat, then here are the exercises which will kill your thigh fat and make your legs toned.

1. Squats (wide stance squats with dumbbells or barbell)

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Main muscles used: Quadriceps, glutes, hamstrings, calves, lower back

Steps to follow:

a) Move away from the bar, position feet just shy of shoulder width apart – maintain a straight torso, point feet slightly outwards and keep head up straight.

b) Whilst keeping a straight posture and head up straight, inhale and begin to bend the hips and knees to lower the bar until you reach a a 90-degree angle (knees shouldn’t be past toes)

c) Exhale and push through the floor with your heel and begin to straight the legs, raising the bar.

d) Return to starting position and immediately repeat. Sets and reps for the following exercises: 4 x 6 reps.

2. Stiff Legged Dead lifts


Main muscles used: Hamstrings, calves, glutes, lower back

Steps to follow:

a) Ensuring your arms and back are straight throughout the movement, exhale and steadily power through the hips to lift the bar.

b) Once stood straight, keep your chest up, push the hips back and begin to lower the bar to a comfortable position – your knees should be bent slightly.

c) Instead of exhaling straight away, hold your breath before preparing to lower the bar back to the starting position.

d) Immediately repeat the rep. Sets and reps for the following exercises: 4 x 6 reps.

3. Standing Calf Raise



Main muscles used: Calves

Steps to follow:

a) Find yourself a step box, and grab weights that you feel comfortable enough holding in each hand, whether this is a dumbbell or a plate. Point toes forward.

b) Stand on the box with the balls of your feet – with your heels slightly hanging off the edge and straighten your torso – keep knee’s slightly bent to prevent them locking.

c) Keeping the knee stationary throughout, exhale and begin to flex your calf muscles whilst extending your ankles high as possible.

d) Hold the contraction for a moment before returning to starting position and repeat. Sets and reps for the following exercises: 4 x 6 reps.

4. Seated Leg Curl


Main muscles used: Hamstrings

Steps to follow:

a) Adjust the machine to fit your height, and use the back pad to support your back, and ensuring your sat upright – lower legs should sit on top of the lever.

b) Grasp onto each handle and and ensure legs are straight out – your toes will be pointed out straight.

c) Exhale and begin to pull the lever towards your thighs – really push down through the hamstrings – hold the contraction for a moment.

d) Inhale and make sure to return back to the starting position slowly to feel the burn. Sets and reps for the following exercises: 4 x 6 reps.

5. Front Barbell Squats


Main muscles used: Quadriceps, calves, glutes, hamstrings

Steps to follow:

a) Begin to lift the bar by straightening your torso and powering through your legs – immediately step back from the bar and position feet slightly pointed out, shoulder width stance. Keep head up and straighten back to remain focused and maintain the balance.

b) Keeping a straight posture, inhale and begin to bend the knees to lower the barbell – stopping once you’ve reached a 90-degree angle.

c) Push down towards the achilles tendon as you would with a back squat, but make sure your form is correct, because it can quite easily go out the window when a back squat is commonly used. (Don’t let knees go past toes)

d) Exhale and raise the bar by using leg power to straight the legs, returning to starting position. Sets and reps for the following exercises: 4 x 6 reps.