Steroids

5 Fitness Tips While Gyms Are Closed

Published

4 years ago

October 8, 2020

Paul

Fitness Tips

COVID-19 still hasn't gone away, and unfortunately, it will stay with us for a while, at least until scientists come up with an effective vaccine. While all areas of life are affected, gyms are one of those places that are hit hard. Because a lot of people exercise in a constricted space, touch the equipment on the same spots, and spend time indoors, in a (poorly) artificially ventilated space. In many countries, gyms are still closed, as they are a perfect place to spread the virus. Sure, maybe they are still open in your country, but going there isn't that smart. Fitness Tips are one of he best things you can know in nowadays.

Plus, you will need to wear a mask and protective gloves, and watch out for other gym goers that come near. Making sure you are keeping a proper distance. All of that is anything but comfortable, which is why people ask how to stay fit while gyms are closed. At least until this COVID-19 nightmare passes.

This article will tell you all about that, giving you 5 Fitness Tips on how to stay fit during the pandemic. Tips are quite simple, and it won't require too much effort or preparation to follow them, only some dedication, so start by reading the article to the end.

First Things First - What Will You Miss The Most

This article is intended for people who don't have a full home gym set up in their garage. If you do - good for you! If you have all the equipment at home, you won't miss anything but hotties exercising around you, and bros to talk about your PRs. But, for the rest of us, things will be much different. Most people go to the gym because of the equipment there. Tones and tones of weights (literally), machines, cardio equipment, all ready to use immediately.

Crunches Are For Abs:

If your #1 goal is to get bigger and stronger, the thing you will miss the most when not working out at the gym will be the weights. Without appropriate free-weight equipment, you will not build strength and size the way you were used to, and you will have to adjust.

Related Article:: 5 Home Gym Essentials To Build A Great Body

Lack Of Adequate Weight Issues

And if you don't have a barbell with the needed weight, your strength lifts will suffer the most. If you don't do squats, deadlifts, and presses, your numbers will drop, and there's no way to avoid that.

However, the good news is that muscle memory exists, and you will be back to where you were as soon as you get back to the gym. Also, if you continue to exercise with what you have, you will prevent muscle decay. Which will also contribute to getting your numbers back to where they used to be.

As for the size, there are more options to keep it (which we will discuss later), but again, without a good old barbell. You can't expect the same amount of gains you had when visiting the gym regularly.

What To Focus On of this Fitness Tips?

Your focus when not visiting the gym should be a bit different - staying fit. While being strong and big is also a part of fitness, now that you don't have access to gym equipment is an excellent time to work on other fitness areas you were lacking.

While strength and size do get the hype, there are other things you can focus on to get fitter - getting leaner, increasing endurance, power, mobility, flexibility, improving nutrition. In the sections below, we will talk about all of them. Giving you ideas that will help you create interesting routines that will keep you busy and make you healthier.

1 Clean Up Your Nutrition - one of the best Fitness Tips

When your main goal is to get as big as possible, and to lift as much as possible, having clean nutrition is not exactly the priority. As a meathead, you are probably looking to get as much fuel as possible. As long as it has protein and calories in it, it's good. The only exception would be the cutting season, where you do watch out what you eat. But, let's face it, you are mostly compensating for poor nutrition by lifting super hard.

However, now that the gym is unavailable, continuing to eat the same way will result in you getting fat. To prevent that from happening, it is a good idea to clean up your eating habits.

Now that you are spending more time home, try to prepare most of your meals yourself. In other words, stay away from junk food. If you are working from home, there is absolutely no reason why you should eat on the street or order delivery from fast-food restaurants. Also, try to ditch soda and sweets too. Opt for cleaner, home-cooked food, at least for the majority of what you eat.

Whey Isolates and Concentrates Available in the Form of Intact Proteins? Also, make sure you keep the relative protein intake high. Switching to clean eating will probably result in eating fewer calories, which is likely to put you in a caloric deficit. To ensure you are preserving muscle mass, eat enough protein, around 1 gram per pound of body weight per day. Meat, eggs, cheese, peanuts but also protein powders are all viable sources to get quality protein. Of course, to preserve muscle mass you need to exercise too; only eating protein alone is not enough.

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2 Get Some Essential Equipment

Bodyweight exercises are an excellent way to keep your muscles engaged when you are not able to visit the gym. That makes them a perfect option for home quarantine workouts, but also for traveling. And if you are creative, you can train any muscle group without any equipment. You can use chairs to perform dips, tables to do rows, or door for pull-ups. But, that will only get you so far, and it will be a much better decision to get some >> GYM Essential fitness equipment for home gyms.

Getting just a pair of heavy dumbbells and a pull-up bar will give you so many workout options, which makes these two pieces of equipment an absolute must. The good news is that you don't need to spend a fortune to get them. Also, if you are really short on funds, getting a pair of used dumbbells is going to be even cheaper. However, visiting garage sales is not exactly the brightest idea during a pandemic.

Dumbbells >> HERE

Of course, the more money you have, the more equipment you can get. Just be careful about constricted space, as gym equipment tends to be large, exercise machines especially.

3 Focus On Other Training Modalities

Considering that exercising at home means limited weights, you will need to be creative when creating workout plans. Things are easy at the gym - you just try to lift more weight than the last time. Because you have more weights than you will ever need around, you will always have a challenging number of plates on both sides of the bar.

Pull-Up Bar >> HERE

At home, things are different. Even if you have a pair of quality heavy adjustable dumbbells, you will probably find the weight lacking at some point, especially on compound movements such as deadlifts, presses, and squats. Plus, you will always be able to lift more with a barbell, as it is a two-handed exercise, which is why relying on weight alone is not a valuable option if you want to continue progressing. So, what are your other options? Here are some:

Increase volume - the most obvious thing to do when you don't have access to heavy weight is to increase the number of reps and sets you do. You will hardly beat your one-rep deadlift PR when exercising at home. Instead, increase the number of sets and reps you perform, and go closer to failure. More sets will tax your body in a different way, and your workouts will feel harder. However, increasing volume taxes your CNS less than lifting more weight, which will mean better recovery.
Increase frequency - because lighter weights don't tax the body as much, you will be able to train more often. This will keep you busy, keep things interesting, and also burn more calories. Of course, it is still a good idea to spread out your workouts and avoid doing the same muscle groups in consecutive days. But training 5-6 times per week when weights are lower is doable if you plan it right.

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Decrease rest time - when weights are lower, there is absolutely no reason why you should rest as much as you did at the gym. So, forget about 5-minute rest between sets. Three minutes tops is more than enough for most movements. Cutting rest times will make the workouts more challenging, giving your muscles new growth stimulus. So try out different options in the 30 seconds to three-minute range.
Try supersets and giant sets - another great wat to decrease rest times is to perform supersets and giant sets. That way, you are still working out, but you are resting muscle groups that were active in one exercise while you perform the other. This is a great way to get conditioning as well as to build muscles, all that while saving time.
Slow down - Another option to make workouts more challenging is to slow down on the eccentric (lowering) part of the lifts. This will hit your muscles hard and will cause a lot of soreness the next day. So make sure you use this tactic sparingly. It is effective, but if you are too sore the next day (or the day after that), you won't be able to work out at all.
Try isometrics - performing isometric hold in the most challenging portions of exercises (such as the bottom of the squat) is extremely hard and will force your muscles to work overtime. Isometric holds kill inertia, which means no cheating. That will force your muscles to do all the work, and in the most challenging position there is, spurring new growth.

Related Article:: Top 20 Score New GYM Shoes for Under $100

4 Doing Some Mobility Work Won't Kill You

This article is about getting fit, and even though most guys only care about size and somewhat strength, mobility will keep you healthy in the long run. Therefore, use this opportunity, and do some mobility work to fix those imbalances years of neglect created.

pullup_back

Working on your mobility and flexibility will not only make you feel better as it will take care of those nagging pains and clicks you feel often, it will also keep you injury-free. So, by taking care of your body now, you will develop good habits. All of which will help you prevent injuries when you do get back to the gym. And no injuries means more time spent lifting, which will translate to more gains and new personal records. In other words, not only that a little yoga or foam rolling won't kill you. It can help you get bigger and stronger, just indirectly.

Related Article:: The 10 Best Fitness Products for 2020

5 Train Outside

Lastly, we have another part of fitness that meatheads avoid - cardio. Yes, running on a treadmill or cycling on a stationary bike is boring, there's no denying that. That's why you've always made excuses not to do cardio. But, things have changed, and now that you don't go to the gym it's time to work on your cardio by exercising outside.

Walking, jogging, or cycling outside is much more fun than doing the same activities indoors. You get to enjoy nature, spend time on the fresh air, in a corona-safe environment. Of course, all that while burning fat and working on your conditioning. Furthermore, you can stop at a local park and do a few sets on a pull-up bar or dip station. Also, it will help you build muscle mass, making outside exercise a win-win situation. So don't avoid it anymore, lace your shoes, and hit the track today!

Must Read: Training Template by Lift Run Bang

Conclusion

As you can see, there are many ways to stay fit (or get fit) even without gyms. What's more important, you will still continue to exercise regularly, and you won't lose that valuable habit. And as soon as the gyms open, you will get back where you belong. Getting your gains and PRs back where they belong too. And who knows, you might keep some of the habits build during the quarantine too, even after you get back to the gym.

So stay persistent, and make sure you exercise regularly, no matter which type of activity you choose. Let us know in the comments below how you are getting buy during the pandemic? How you are managing to stay fit when gyms are not available.

Steroids

Glutathione – The Most Underrated Antioxidant

Published

2 weeks ago

December 10, 2024

Sane

Glutathione, often referred to as the "Master Antioxidant," plays a crucial role in neutralizing free radicals and maintaining cellular health, making it an excellent supplement for bodybuilders across all age groups. Its ability to support liver detoxification, reduce inflammation, and enhance immune function is particularly beneficial for those undergoing intense training or using performance-enhancing drugs (PEDs).

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As mentioned, it is a potent antioxidant that the body produces naturally. It plays a key role in detoxification, immune function, and maintaining cellular health.

How Can It Help You?

Glutathione neutralizes harmful free radicals, reducing oxidative stress and shielding cells from damage. This is especially critical for individuals using anabolic steroids or other PEDs, as these substances can increase oxidative stress, burden the liver, and hinder recovery.

Key Benefits of Glutathione Include

Liver Detoxification: Aids the liver in processing toxins, particularly those introduced by PED use.
Reduced Inflammation: Helps mitigate systemic inflammation, enhancing recovery and lowering injury risk.
Enhanced Immunity: Bolsters the immune system, keeping you healthier during intense training cycles.

Additionally, it supports skin health, reduces signs of fatigue, and promotes a general sense of well-being, making it invaluable for athletes focused on both performance and longevity.

How Is It Used?

Glutathione can be taken orally (in liposomal or reduced forms) or via injections for better bioavailability. A typical dose is 500–1000 mg daily if taken orally, or the same amount once a week if injected.

Are There Side Effects?

The hormone is usually well-tolerated. Rare side effects may include mild gastrointestinal discomfort or skin rashes, but these are uncommon. Injected glutathione is considered safe when properly administered.

Alternatives to Glutathione

There are several alternatives to glutathione that can help support your body's antioxidant defenses and overall health:

Vitamin C: This powerful antioxidant helps neutralize free radicals and can also help regenerate glutathione in the body.

Vitamin E: Another potent antioxidant that protects cell membranes from oxidative damage.

N-acetylcysteine (NAC): A precursor to glutathione, NAC can help boost the levels in the body.

Selenium: This trace mineral works synergistically with glutathione to enhance its antioxidant effects.

Milk Thistle: Known for its liver-protective properties, milk thistle can help support glutathione production.

Alpha-lipoic acid (ALA): This antioxidant helps regenerate other antioxidants, including glutathione, and can improve overall antioxidant capacity.

Curcumin: Found in turmeric, curcumin has strong anti-inflammatory and antioxidant properties.

Green Tea Extract: Rich in catechins, green tea extract provides powerful antioxidant benefits.

These alternatives can help maintain your body's antioxidant defenses and support overall health.

Legality of Glutathione Across Different Countries and Territories

The legality of glutathione supplements varies across different countries and territories. Here's a general overview:

United States

Glutathione supplements are widely available and legal in the U.S. They are regulated by the FDA under the Dietary Supplement Health and Education Act (DSHEA) of 19942. The FDA requires that supplements be labeled accurately and that they are safe for consumption.

Canada

In Canada, glutathione supplements are also legal and regulated by Health Canada. They must meet the Natural Health Products Regulations, ensuring safety, efficacy, and quality.

European Union

Glutathione supplements are legal in the EU and are regulated by the European Food Safety Authority (EFSA). They must comply with the EU's Novel Food Regulation if they are marketed as a new food product.

Australia

In Australia, glutathione supplements are legal and regulated by the Therapeutic Goods Administration (TGA). They must be listed on the Australian Register of Therapeutic Goods (ARTG) to be legally sold.

Japan

Its supplements are legal in Japan and are regulated by the Ministry of Health, Labour, and Welfare (MHLW). They must be approved as dietary supplements.

India

In India, glutathione supplements are legal and regulated by the Food Safety and Standards Authority of India (FSSAI). They must comply with the Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011.

Other Countries

The legality of glutathione supplements can vary in other countries, and it's essential to check local regulations before purchasing or using them. Some countries may have stricter regulations or require specific approvals for dietary supplements.

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It's always a good idea to consult with a healthcare professional or regulatory authority in your specific country to ensure compliance with local laws and regulations on the use of Glutathione.

Overall

By mitigating oxidative stress, glutathione helps in faster recovery, reducing injury risks, and promoting overall well-being. Additionally, its role in boosting skin health and combating fatigue adds to its appeal, contributing to both performance and longevity. However, it is essential for users to consult with healthcare professionals before starting any supplement regimen to ensure safety and efficacy, as individual needs and responses can vary. Glutathione's multifaceted benefits make it a valuable tool in the arsenal of bodybuilders aiming to optimize their health and performance.

Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

3 weeks ago

November 28, 2024

Sane

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

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1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

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