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In the gym you can find many elements to train your body and perform countless exercises. This provides a wide variety of options when planning your training program. However, it is possible that the machines or equipment are busy and it takes you a long time to wait for them to be released.

Today we will see a series of exercises that move the entire body, requiring only one disc. Choose the weight according to your capacity, keeping in mind that the exercise is complex and the disc cannot change shape.

ONE LEG DEADLIFT

To start this session, choose this variant of the deadlift incorporating a stability component that works in a one-legged stance. To compensate for this imbalance, the gluteus medius and core are the main stabilizing activities. This makes it a much more complete exercise than a traditional deadlift.

Due to the large number of muscle groups involved, from the gripping forearm muscles to the lower body muscles, the deadlift is a great exercise that significantly increases our strength.

Squats with push-ups

To do this, hold the disc with your hands in front of you and your arms fully extended. The first stage of the movement is the lowering squat. This is done as if you were working in a traditional squat, avoiding the arch to prevent injury and keeping your back in a neutral position.

Follow the exercise after the squat with a biceps curl before squatting again. This exercise, in addition to using the main muscle groups, helps you improve your coordination and synchronize movements.

disc rowing

It is important to move your back from different angles and different exercises, as you will be training different important areas of the body that are often affected by discomfort, pain and injury. As in this case, exercising with weights and plates to strengthen your back muscles can reduce the chance of injury.

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One of the main differences in this type of row from the classic barbell row is that you put your weight in the center, rather than on the sides of your body like you would with a barbell. In our hands. Also, you can operate the puck with both hands.

Bank press with disk

This variant of the classic Bench Press gives you a considerable level of strength and allows you to improve your Bench Press. When you’re lying on the floor, the lowering motion of the elbow is limited by the floor, eliminating the risk of lowering yourself unnecessarily and potentially damaging your pectoral muscles.

Also, another benefit of this floor exercise is that the entire surface rests on the floor, making your posture much more stable. The rest behaves like any other chest press. Hold the disc with both hands at sternum level and push it up. If you want more difficulty and a better grip, you can do an exercise holding the disc between the palms.

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one hand lift

This move (usually performed with kettlebells) not only helps build shoulder strength simply by placing a disc overhead, it also addresses scapulohumeral joint mobility. However, like all shoulder exercises, it is advisable to start with a moderate weight, since we have the problem of overestimating our capacities and carrying more weight than we need.

Exercise is a good way to gain scapulohumeral mobility as well as allowing us to gain strength. As always, the main recommendation is to pay attention to the weight you choose to avoid injury.

Overhead Disc Triceps Extension

This exercise is usually performed with a dumbbell in one or both hands, but this time it is performed with both hands holding a plate and a starting position with the arm extended overhead. Then, bend your elbows so that the disc is just behind your head.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Not all vegans are healthy or light, so the vegan diet does not lose weight. If you are a vegan and want to lose weight, here are some tips for going vegan.

First: Cut Ultra-Processed Carbs From Your Diet

When starting a vegan diet, it is common for many foods to be a source of carbohydrates, some of which are of poor quality. Similarly, there are many product trends that have made a breakthrough in the industry, as described below for animal-based foods such as cheese and yogurt.

It does not favor weight loss, so it is necessary to eliminate super-processed carbohydrates from food in the first place.

To do this, it is better to consume whole and unprocessed carbohydrates, such as whole wheat pasta, brown rice, potatoes, sweet potatoes, fruit, etc… and avoid ultra-processed foods such as sweets, white bread, sugar, pastries or industrial chips.

Subtracting carbs means eliminating free sugars and then saying goodbye to unrefined flour.

Add vegetable protein and fiber to increase satiety.

To lose weight, you must consume fewer calories than we expend daily. Therefore, adding vegetable proteins such as tofu, seitan, tempeh, various legumes, nuts and seeds can go a long way in achieving a good level of satiety.

In the same way, to obtain enough fiber, it is essential that each meal does not lack fresh fruits and vegetables, providing the body with very few calories and good nutrients.

Dried seaweed, peanut butter, and whole grains are also available, but overuse can result in significant carbohydrate formation.

Choose water as your usual drink and avoid fried foods

The last piece of advice if you want to lose weight on a vegan diet, although it is applicable to any diet, is that the usual drink is water, which is the key to weight control, since its intake promotes good hydration.

On the other hand, avoid fried foods that contain fat and calories, even if they are vegan and very healthy. For this reason, we recommend steamed, microwaved, grilled or baked.

These tips will help you lose weight on a vegan diet and at the same time help you protect your health with a nutrient-dense diet.

For those looking to lose weight, gaining weight is an easy task. The challenge is to protect the body by focusing on health first, and gain weight without dieting on junk food.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Nut

Brazil nuts, walnuts and macadamia nuts are the calories with the highest concentration of good fats for our body and are ideal for increasing the energy intake of the diet without forgetting quality.

We can consume nuts in the form of snacks daily in small handfuls, or incorporate them into crushed or powdered preparations to increase satiety. Therefore, you can add them to homemade sauces and dressings, cake batter, pies, breads, or in a bowl of milk or yogurt at breakfast.

Cashew fruit

They are a type of very small seed and can be easily added to any type of preparation such as a pie base, empanadas, smoothies, cakes and cookies. Best of all, though, they feature health-preserving calcium-rich antioxidant polyphenols.

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These seeds are less satisfactory because they concentrate more essential fatty acids and their composition has less protein than other choices. Therefore, its intake is more than beneficial for health and helps to add many daily calories.

Extra virgin olive oil

Like all vegetable oils, it has 99.9% fat, which is why it occupies a prominent place in the ranking of caloric foods, especially among those of excellent quality.

In addition, extra virgin olive oil is rich in polyphenols, has anti-inflammatory and antioxidant properties, and withstands high temperatures, which makes it ideal for cooking, with a pleasant flavor that stands out among locally produced oils. Recommended for daily use as part of the dressing or as other preparations such as biscuits and homemade jams.

Wheat oats

It is one of the options with the highest caloric content of all cereals, it is high in fiber and vegetable protein and has valuable properties for the body such as healthy fats, vitamins and minerals that protect the body.

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On the other hand, it is very versatile and suitable for a variety of dishes that help you gain weight with a healthy diet, such as homemade cookies, burgers, shakes and energy bars.

peanut butter

A widely used breakfast food on toast, it is also suitable for a variety of recipes with a variety of excellent nutrients and valuable properties, such as healthy dressings and ice creams.

Of course, we recommend the sugar-free version, which makes it easier to obtain a food rich in vegetable proteins at home, but above all, it enriches your diet and gains kilos while you are healthy. It is a good source of calories that can be obtained from high-quality fats.

dates

For healthy people who want to remember their sweets and gain weight, dates can be very helpful in preparing sweet dishes with natural sugar and other high-quality nutrients.

In addition to sugar, the date contains a variety of vitamins and minerals, fiber and antioxidants typical of fruits. When used as a sweetener, it adds a large amount of calories to the diet with which you will increase your weight.

Hazelnut cream

Hazelnut spread is a great option that can be used as an alternative to butter and margarine in many recipes. When cooking at home, you can make “nutera” without adding sugar. Ideal for maintaining good health by adding high-quality calories to your diet.

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Hazelnut spread allows you to make cookies, healthy brownies, or a variety of other delicious, fatty dishes without the need for high sugar, vitamin E, or potassium.

dried peach

This is a way to add good quality carbohydrates, especially fiber, potassium, iron, and vegetable calcium.

Without the addition of sugar, dried peaches go great with a variety of dishes such as energy bars, salads, smoothies, dips and can make for a sweet and energetic preparation. They also contain many nutrients and will help you gain weight without going overboard with sugar.

avocado

Although it is a fresh fruit, it has more calories than others because it contains fat. It is a source of high proportions of potassium, fiber and vitamin B, and also contains monounsaturated fatty acids, which are fatty acids that help cardiovascular health, along with other properties that avocados provide.

Avocado, consumed in desserts, empanadas, sauces and a variety of other preparations, on the other hand, helps to enrich our diet with nutrients and increase calories while taking care of our health.

If you want to stay healthy, gain weight, and add more calories to your diet while getting good nutrients, we recommend you consider these nine foods.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Beyond the characteristics and differences between HIIT and traditional cardio, it is interesting to analyze fat burning and which is better for weight loss.

Along these lines, it is worth sharing a study that created three groups of sedentary men to check and compare fat burning in both types of training. One of them acted as a control group, the other performed 3 cycling sessions, working at maximum intensity for 20 seconds followed by a 1-minute active break. The last group cycled at 70% of maximum heart rate for 45 minutes.

After 12 weeks, both groups showed the same improvement in insulin sensitivity, VO2max, weight, and fat loss. Interestingly, the HIIT group only worked out 15 minutes a week, while the other groups spent 135 minutes a week cycling. In the end, both workouts were comparable in terms of weight and fat loss, but it’s clear that HIIT is more efficient because it saves the user time.

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This is mainly due to the EPOC (excess post-exercise oxygen consumption) effect caused by HIIT. In short, COPD occurs after intense exercise. During this type of exercise, your body develops hypoxia, which increases your basal metabolism, and your body burns more calories during the 48 hours after training to recover.

Studies have found similar results between traditional cardio and HIIT, as this basically means that even training for a few minutes will burn more calories and more fat over the next few hours. This is why it is possible to burn the same calories in less time with HIIT.

HIIT for overweight people

One of the things that is often said about high intensity training is that it is not usually recommended for sedentary or obese people. In any case, other studies have shown that this is not the case, and that with adequate supervision this group of people can also achieve benefits.

In particular, a study was carried out with a group of overweight people, two training methods (HIIT and conventional aerobic exercise) were tested on 30 sedentary obese women, and similar to previous studies, the results were similar in both.

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Both groups trained 3 times a week for 12 weeks, both reduced waist, leg circumference, weight and fat, and also improved various health indicators such as VO2max. The only difference with those who trained HIIT was that it took less time each day to finish the training.

Again, in terms of results, both workouts appear to be equally effective, but HIIT ultimately won out in a landslide.

even in the elderly

In this other study, where men have an average age of 65, HIIT is performed once a week (every 5 days) at 50% max intensity for 30 seconds of straight work and a 3-minute recovery.

It seems the group was always in control, did a pre-conditioning period, and did not train at maximum intensity due to age, but still achieved benefits. At the end of the 6-week workout, the HIIT individuals were seen to improve their maximum power over the control group.

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Elastic or resistance bands are one of the most useful accessories available at a low price in any fitness store, since they allow you to move your entire body without having to be in the gym or have a machine or weights. Or a bar.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

elastic band squats

Use elastic bands for squat work and work only with the resistance of the band itself, adding strength to the exercise without the need to use heavy loads that can cause injury.

The mechanics and techniques are so similar that you can perform double leg squats and replace them with single leg squats or lunges.

DEADLIFT with resistance band

The deadlift is an exercise that affects both the lower back muscles and the gluteal muscles and the hamstring, so the goal is to move the entire rear chain.

By using a resistance band in this exercise, you can focus on this technique to avoid using excessive loads and avoid injury. It can be a step up from performing a barbell and plate deadlift in the gym. It is important to note that performing this exercise on an elastic band is aimed at mastering and internalizing the technique. It’s harder to do without weights than with weights, and deadlifting without weights is of little use.

Bench press with elastic band

The advantage of bench pressing with an elastic band is that you can lie on the floor or a bench and stand up and exercise. By using these bands, you always work with the same degree of resistance (at least as long as you’re using the same band) and you reduce the risk of injury by eliminating the chance of the bar dropping.

Like all the exercises we see with elastic bands, the bench press can also help improve technique and correct positioning errors that we may have, especially with regard to shoulder protection. They often roll them forward when they can’t lift, which creates a lot of instability in the scapulohumeral joint.

facepull with elastic band

The back of the shoulder is one of the most difficult areas for us to isolate, so this exercise is a very useful option to do a good job. Also, it is probably the best way to start working with elastic bands to develop this area before using the weights, since they tend to be quite weak parts.

It is very important to incorporate exercises that strengthen the back of the shoulder, since most of the routine movements performed at the scapulohumeral joint are on the front surface. Avoid injuries caused by bad movements or weakness in the area.

Side raise with elastic band

The outer head of the triangular muscle helps give the shoulder a rounded appearance, which generally helps to give it the “perch” appearance that is often seen.

By doing this exercise with an elastic band, you can focus on slow, controlled movements. This stabilizes the tension throughout the movement.

Military press with resistance band

The military press is an exercise that can be incorporated into our daily lives, in order to accommodate the actions we perform when trying to place an object on a raised surface, for example a box on a shelf. ..

As with the dead lifts, performing this exercise with a rubber band will help you do it with the correct form and avoid poor form that can lead to injury.

Rowing with elastic band

Rowing with an elastic band is one of the best exercises that we can include in our routine and we use it to move our back muscles. It does not use weights, but does use resistance, making it a great alternative for people with back problems. ..

Also, to avoid using weights, you can focus on technique and perform shoulder blade contractions in the last part of the exercise. This can increase the stability of the scapulohumeral bone and the entire scapulohumeral joint.