5 exercises that must be included in your resistance training program

Resistance training is much better than cardio. It is an important part of the training program. If you want to get lean, you must do these exercises. Here are five exercises that you must include in your resistance training program.

Squat

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It is the best exercise of all. It hits most muscle groups in the body, but it emphasizes on the core and larger lower body muscles. It is very effective for burning body fat. You can do lots of variations of the squat to target various muscles. For example, the front squat focuses more on the quadriceps, and the back squat focuses more on hamstrings.

Barbell Squat

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When you change the width of your stance during squats, it affects which muscles are worked more. Narrow stance hit the quadriceps more, and a wide stance concentrates on gluteals and hamstrings. For this exercise, you can use dumbbells, barbells, Swiss balls, etc. When you perform a squat, you should go down until your thighs are parallel to the ground.

Deadlift

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You can do deadlift and squat interchangeably. The deadlift hits the back and the entire core. It recruits and strengthens the large lower body muscles. It works down from the shoulder girdle down to hips and legs. It emphasizes on the hamstrings, quadriceps, and abdominals. It is very effective for the lower back area.

Power Clean

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It is a compound power exercise that works the lower legs, gluteals, quadriceps and upper back. This is a very effective exercise even though it’s a little hard to do.

Bench Press

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It is used for the pectorals. The exercise can be performed in various ways. It targets the chest region. If you use the flat bench, it will hit the middle of the chest. If you use an incline bench, it will work the upper pectorals, and a decline bench press will work out the lower pectorals.
Only doing these exercises is not enough. You have to take the right food and supplements as well. You should do these exercises regularly. If possible go to a gym that has individual instructors. That way you will be well supervised, and so you can do the exercises in the right way.

xercising regularly will keep you healthy and strong. It will increase your energy level, and you will be able to stay healthy and fit. Regular exercise can help keep you safe from diseases. If you can’t afford the time or cost to go to a gym, you should look at some online videos that show how to do these exercises. By buying the right equipment, you can also try these at home.

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Top 5 tips for starting a new business

When you think of starting a new business, you will hear advice from lots of people. Many of them don’t know much about business. You should follow advice of others carefully. It’s better to do your research and learn how to be successful. Here are 5 tips for starting a new business.

Write a detailed plan

A business cannot run without a detailed plan. The plan should talk about the opportunities that you have identified, state your vision and mission, explain your target, have measurable goals, set deadlines, etc. You should be flexible with your plan.

Form networks

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You should form professional networks. You should attend conferences and meetings and meet professionals in your field. This helps in word-of-mouth marketing. The trade show is also a good way to form networks.

Be around right people

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You should have a great team to work with you. You should get positive feedback from your team. You should avoid mixing with people who gives negative energy. A good team will help your business to grow. Teamwork is important for growth.

Stay ahead of competitors

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You should anticipate the change in the market and try to stay ahead of your competitors. You should read the business news every day and see what the competitors are doing. You should always look at the business movement and anticipate what changes might happen.

Get a healthy life-work balance

You shouldn’t be too stressed. You should maintain a good work-life balance. You will be able to make good decisions if you are healthy both physically and mentally.

You should always stay current with the emerging business issues. You should read trade magazines and visit the websites of the top companies to keep yourself updated.


Top 5 marketing trends of this year

The online marketing industry is very volatile. Marketing trends change very often. You should always be updated with the market trend to stay competitive. Here are the five marketing trends of this year.

Video ads

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Video ads are the trend now. Companies are placing ads in social channels, including YouTube. People are now attracted to videos online. The trend will continue, and we can expect more video ads in the coming days. The options for video ads are limitless.

App indexing

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This will lead to various apps. Google offers app indexing. Dedicated apps provide good online visibility. These are very effective in attracting the mobile crowd. Apps now can do everything websites can do. But apps are more convenient, intuitive and accessible.

Mobile will dominate desktop

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People are using mobile for everything. They use it to communicate, browse the Internet, pay bills, make purchases, etc. The mobile traffic is now more than the desktop traffic. So, mobile-focused marketing is the trend now.

Digital assistants

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SEO and PPC are two kinds of popular online advertising strategies. These help to increase the visibility of sites. The rise of the digital assistant is going to give a new form of optimization.

Virtual reality

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Many virtual reality devices will be released in a few years. These will be for applications like video games. So, these will give users a new level of experience.

These trends will remain for quite some time. So, companies need to adopt these technologies to stay in the competition and grow their business.

Top 5 reasons you should get into shape now

The number of health risks has increased in the world. Many people are suffering from obesity. It is affecting millions of people today. In the ’50s starvation was a major problem. Now more people are suffering from being fat than not having food to eat. One of the reasons for it is the western diet which contains lots of unhealthy and processed foods. These foods don’t have the right nutrients to make you healthy. You should get into shape quickly. It is an enjoyable and rewarding experience. These are five reasons why it is important to get in shape now.

You will be happy

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Exercise releases endorphins in the brain that is responsible for the ‘feel good’ emotion. If you work out regularly, you will become a happier person. People who are physically active have more good feelings than those who are less active.

Prevents serious health problems

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Obesity can result in serious health problems. People become obese due to their lifestyle. There are lots of health risks associated with obesity which includes diabetes, hypertension, high blood pressure, etc.
Increases level of confidence

When you look your best, you will feel your best too. By getting in shape, you will be improving your confidence level. This acts as a positive catalyst in your life. Many overweight people lack confidence due to their physical appearance.

Increase energy levels

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Your energy level will increase if you exercise. Many people think that they are going to be tired if they don’t exercise. But actually, their energy level increases after exercise.

It is fun

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Exercise can be a fun experience. There are various forms of exercise, and you can choose on that you will enjoy most. You will meet many new people out there and make friends.

So, you must start exercising today and get into shape. It will help you to be confident throughout your life and keep you strong and healthy.