Health & Fitness

Maximizing Results in the Gym: The Power of Patience

No matter where you are on your fitness journey, staying patient can often feel like one of the biggest challenges. The desire to fast-track your progress, to reach that finish line—whether literally or figuratively—as soon as possible is a common one. After all, who doesn’t crave the sense of accomplishment that comes with hitting new personal records or seeing tangible results in the gym? But as the saying goes, “There’s no magic pill for immediate gratification.” If achieving your fitness goals were easy, it wouldn’t be called “work.”

Maximizing Results in the Gym: The Power of Patience

It’s easy to feel discouraged if the results you’re after don’t appear immediately. However, it’s important to recognize that many positive changes are happening behind the scenes, even if they’re not visible just yet.

The timeline for seeing results from a workout routine varies widely from person to person. “There are numerous factors that contribute to these timelines,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. “Factors such as genetics, age, gender, type of training program, and lifestyle indicators can impact how soon someone will see changes.”

How Long Does It Take to See Results from Working Out?

One might assume that seasoned gym-goers see results faster because of their experience, but this isn’t always the case. Ellis explains that beginners often experience quicker results than more advanced athletes due to their lower baseline fitness level and training age. If you’re a beginner, think of it like starting at the bottom of a ladder with more rungs to climb, each representing progress. On the other hand, advanced athletes may have already reached some of those rungs, meaning they have less distance to travel to reach new heights.

In the early stages of strength training, beginners often experience what’s known as “newbie gains,” which are rapid improvements in strength and, to a lesser extent, muscle growth. However, these gains are temporary, and progress will naturally slow down as you continue training.

A commonly referenced study from 2009 suggests it takes at least 18 days for someone to form a habit after deciding to change their behaviour. This applies to athletes of all levels, so consider this timeframe your first benchmark for progress. Deciding to make a change and sticking to it is an accomplishment worth celebrating in itself.

Typically, tangible changes, such as improvements in body composition or resting heart rate, become noticeable within two to six weeks, according to Ellis. For beginners, this timeframe is roughly two to four weeks, while for more seasoned athletes, it can take four to six weeks or more. Again, the concept of “newbie gains” plays a role here, with beginners seeing rapid strength improvements initially, followed by a plateau where progress continues but at a slower rate.

Signs You’re Getting Fitter

Weight loss might be a common goal, but the number on the scale isn’t the only metric that matters. There are many other signs that you’re getting fitter, even if the scale doesn’t reflect it right away.

1. Neurological Adaptations

The initial results from your workouts often happen at an imperceptible, cellular level. When you challenge your body with new or difficult tasks—whether it’s trying a new sport, learning a yoga pose, or starting a workout routine—your brain creates new neural pathways to signal your body to perform in ways it hasn’t before. These neurological adaptations are critical for improving strength, coordination, motor learning, and overall performance.

Ellis emphasizes that “neural plasticity,” or the brain’s ability to adapt and evolve, allows you to continue developing new pathways throughout your fitness journey. To strengthen these neural pathways, it’s beneficial to incorporate a variety of movements and training stimuli into your routine.

2. Increased Energy

One of the earliest changes people notice after starting a fitness routine is an increase in energy levels. Just as strength training causes microtears in your muscles that help them grow stronger, exerting yourself during a workout signals your body to produce more mitochondria—the powerhouses of your cells—boosting your overall energy levels.

3. Improved Mood

Exercise is well-known for its mood-boosting effects, thanks to the release of endorphins, the body’s “feel-good” hormones. While all forms of physical activity trigger endorphin release, research is still evolving on which types of exercise and intensities produce the most significant effects. A 2017 study published in the journal Neuropsychopharmacology suggests that high-intensity training might be particularly effective for achieving that coveted “exercise high.”

4. Better Sleep

Another benefit you might notice fairly early on in your fitness journey is improved sleep quality. Adequate rest is crucial for maintaining motivation and long-term success in any training program. According to a 2013 study, sleep plays a significant role in overall health and fitness progress.

Quantitative Benchmarks to Track Progress

In addition to lifestyle improvements like increased energy and better sleep, more measurable benchmarks can help you track your fitness progress.

For strength training, tracking progress against absolute strength—often measured by the one-rep max (1RM) test—is a common method. This involves lifting the heaviest weight you can manage in a single exercise, such as a bench press or squat, for one full repetition with proper form. If you’re new to strength training, you might opt for a three to five rep total instead, using a training load chart to estimate your one-rep max.

For those with endurance and cardio-focused goals, VO2 max is the standard metric used to measure progress. VO2 max assesses how efficiently your body uses oxygen during exercise. While accurate tracking typically requires lab equipment, many fitness trackers and smartwatches now offer VO2 max estimates, allowing you to monitor your progress over time.

The Importance of SMART Goals

Setting SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals can make a significant difference in your fitness journey. “Athletes typically see long-term, sustainable results when they include process goals along the way to their big-picture goals,” says Ellis.

Achieving a goal like getting stronger or building muscle requires more than just working out. “Highlighting the importance of sleep quality, proper nutrition, and community support can set habits that change your overall well-being for the better,” says Ellis. By viewing your workout routine as just one part of a comprehensive healthy lifestyle, you’ll find it easier to stay patient and motivated.

For more insights and advice on staying on track with your fitness goals, visit What’s Hot in UAE. Keep celebrating your small wins, and remember that progress, no matter how slow, is still progress.

Health & Fitness

5 Lifestyle Tweaks to Slash Your Cholesterol in Half

If you’re on a mission to Slash Your Cholesterol in Half, the good news is that you don’t need to overhaul your life entirely. With a few strategic lifestyle adjustments, you can make a significant impact on your heart health. Here’s how to get started.

1. Revamp Your Diet with Heart-Healthy Foods

Your diet is the cornerstone of cholesterol management. To make a real difference, load up on foods rich in soluble fibre, like oats, beans, and apples. These powerhouses help block cholesterol absorption in your bloodstream. And while you’re at it, cut back on saturated and trans fats—often hiding in red meat, full-fat dairy, and processed snacks. Swap them out for healthier fats found in avocados, nuts, and olive oil. Think of it as feeding your heart the good stuff while crowding out the bad.

2. Move More to Improve Your Numbers

Exercise isn’t just for shedding pounds—it’s a direct line to better cholesterol levels. Regular physical activity can raise your HDL (the good cholesterol) and lower LDL (the bad cholesterol) and triglycerides. Aim for at least 150 minutes of moderate activity each week—brisk walks, cycling, or even dancing in your living room counts. And don’t forget strength training a couple of times a week to maximize your results.

3. Embrace a Balanced Weight

Shedding even a few pounds can have a profound impact on your cholesterol levels. If you’re carrying extra weight, particularly around your midsection, it might be time to focus on a balanced, calorie-conscious diet and up your activity levels. You don’t need to aim for perfection—just a 5 to 10% reduction in body weight can make a big difference.

4. Rethink Your Relationship with Alcohol

While that evening glass of wine might have some heart benefits, moderation is key. Overdoing it with alcohol can lead to higher cholesterol levels and other health risks. Keep it to one drink per day if you’re a woman, and two if you’re a man, to maintain that balance between enjoying life and protecting your heart.

5. Explore Medication Options with Your Doctor

Sometimes, diet and exercise aren’t enough, and that’s okay. If your cholesterol levels remain stubbornly high, it might be time to talk to your healthcare provider about medications like statins. These drugs can help reduce the amount of cholesterol your liver produces, giving your efforts a powerful boost.

Wrapping It Up

Cutting your cholesterol in half might seem like a tall order, but with these manageable lifestyle tweaks, you’re well on your way to a healthier heart. Remember, it’s about making smarter choices every day—whether it’s what you eat, how you move, or how you manage your health with your doctor’s guidance. After all, your heart is worth it.

For more tips on living your healthiest life, and to stay updated on the latest health and wellness trends, visit What’s Hot in UAE. Your journey to better health starts with the first step, so why not take it today?

Health & Fitness

Are Hugh Jackman & Henry Cavill Promoting Unhealthy Body Standards?

In recent weeks, a wave of criticism has emerged surrounding Hollywood actors Hugh Jackman and Henry Cavill, with fans accusing them of promoting unrealistic and unhealthy body standards. Both actors are renowned for their impressive physiques, often showcased in their roles as iconic superheroes—Wolverine for Jackman and Superman for Cavill. However, as more details about the rigorous and extreme training regimens these stars undergo come to light, some fans and fitness experts are voicing concerns about the impact these portrayals have on public perceptions of health and fitness.

The Superhero Physique: A Double-Edged Sword

Hugh Jackman and Henry Cavill have become synonymous with their superhero roles, with their muscular physiques playing a significant part in their on-screen personas. Jackman’s portrayal of Wolverine, beginning with X-Men in 2000 and continuing through various sequels, has set a high bar for what it means to look like a superhero. Similarly, Cavill’s debut as Superman in Man of Steel (2013) established him as a modern icon of peak physical fitness.

Are Hugh Jackman & Henry Cavill Promoting Unhealthy Body Standards?

While these portrayals have undoubtedly inspired many fans to pursue fitness goals, they have also sparked a conversation about the potentially harmful effects of striving for such extreme body standards. Critics argue that the bodies presented by Jackman and Cavill are often the result of intense, sometimes unhealthy, training regimens and diets that are neither sustainable nor realistic for the average person.

The Pressure of Unrealistic Expectations

The criticism centers on the idea that these actors’ physiques, which are often celebrated in media and pop culture, create unrealistic expectations for what it means to be fit and healthy. Many fans and fitness professionals point out that achieving and maintaining such a physique requires not only rigorous exercise and strict dieting but also the kind of time, resources, and professional support that most people simply do not have access to.

Moreover, the extreme measures taken to achieve these physiques can sometimes lead to negative health outcomes. For instance, some actors undergo dehydration techniques before filming shirtless scenes to enhance muscle definition. These practices, while common in Hollywood, are dangerous if emulated by the general public.

A fan on social media voiced their concerns, saying, “It’s one thing to admire these actors for their dedication, but it’s important to remember that their bodies are a result of extreme measures that aren’t realistic or healthy for most people.” Another added, “The pressure to look like Wolverine or Superman can lead to unhealthy habits and a distorted view of what fitness should be.”

In the age of social media, where celebrities often share glimpses of their workout routines and diets, the influence on public perception is stronger than ever. Both Jackman and Cavill have documented their fitness journeys on platforms like Instagram, showcasing the intense workouts and strict diets required to maintain their superhero physiques. While these posts can be motivating for some, they also contribute to the idea that extreme physical conditioning is the ideal standard.

Fitness experts warn that social media often presents a curated, and sometimes misleading, view of fitness. The reality behind the scenes involves a level of dedication, sacrifice, and sometimes even physical strain that isn’t always apparent in a 60-second workout video or a perfectly lit photo.

“Social media can be a double-edged sword when it comes to fitness inspiration,” says a fitness trainer who specializes in holistic health. “While it’s great to see people motivated to exercise and eat well, it’s crucial to understand that what works for a Hollywood actor with a team of trainers and nutritionists might not be appropriate or safe for the average person.”

A Call for Balanced Representation

As the conversation about body standards in Hollywood continues to evolve, there is a growing call for more balanced and realistic representations of fitness in media. Some fans and health advocates are urging actors, filmmakers, and the media to showcase a wider range of body types, particularly in roles that don’t necessarily require a superhero physique.

“Not every character needs to be ripped,” commented a fan on a popular movie forum. “It would be refreshing to see more diverse body types in leading roles, especially when it comes to male characters. It’s time to move away from the idea that only one type of body is worthy of being seen on screen.”

The criticism of Jackman and Cavill’s physiques isn’t about disparaging their dedication or achievements but rather about highlighting the broader implications of idolizing extreme body standards. As society becomes more aware of the importance of mental and physical health, there’s hope that Hollywood will begin to embrace a more inclusive approach to fitness and body image.

Conclusion

The debate over Hugh Jackman and Henry Cavill’s physiques highlights a broader issue within the entertainment industry—the pressure to maintain and promote extreme body standards. While these actors’ dedication to their roles is commendable, it’s important for fans and the media to recognize the potential harm in idealizing such unattainable physiques. Moving forward, there’s a growing need for more diverse and realistic portrayals of fitness in Hollywood, ones that celebrate health and well-being over extreme aesthetics.

For more insights into Hollywood trends and health discussions, be sure to visit What’s Hot in UAE.

Health & Fitness

10 Ways to Build Mental Toughness Without Being Told to ‘Man Up’

Facing life’s challenges requires awareness, finesse, and self-understanding rather than traditional toughness. Here are 10 Ways to Build Mental Toughness Without Being Told to ‘Man Up’.

Can you get physically stronger without leaving your mental comfort zone?

“The body only adapts when it encounters new challenges, which can be uncomfortable,” says fitness expert Ebenezer Samuel, C.S.C.S. This means you can’t stay in your comfort zone. Your mind will adjust to discomfort as well, boosting both mental and physical strength. Start small: “Each week, add one to your goal,” Samuel suggests. “It could be one more pushup per set, an extra minute on your run, or one more second holding a plank.”

I hate failing. Is there a way to stop obsessing about mistakes?

Adopt the mindset of Michael Jordan, who sees failure as part of his journey. “I’ve missed more than 9,000 shots and lost 26 game-winning opportunities,” Jordan says. “I’ve failed repeatedly, and that’s why I succeed.” Use mistakes as feedback, advises Lisa Stephen, Ph.D., a performance coach at Ignite Peak Performance. “Focus on what to do next instead of dwelling on errors. Visualize letting go of the mistake, like flushing it away or releasing it in a balloon. Concentrating on your worst moments hinders your best performance.”

10 Ways to Build Mental Toughness Without Being Told to ‘Man Up’

Can I eliminate negativity without writing a gratitude list?

Yes, through acts of kindness. “Kindness helps remove jealousy and negativity,” says psychiatrist Tracey Marks, M.D., from Marks Psychiatry in Georgia. Start by complimenting others or giving positive feedback. If you feel extra generous, pay it forward at a café. Generosity activates happiness-related brain regions. If giving frustrates you, think about what you’re grateful for each morning without making a list.

My workload is overwhelming. How can I avoid burnout without losing my job status?

Learning to say ‘no’ is essential. People often avoid it out of fear of losing opportunities or being seen as uncooperative. “When I say no, my value increases,” says Elizabeth Day, creator of the How to Fail podcast and author of Failosophy. “Respecting yourself leads others to respect you more.” Saying, “I can’t take on another project,” is easier than admitting, “I can’t handle this job anymore.”

I procrastinate a lot. How can I get motivated?

Forget waiting for the perfect moment to start. The ideal time is now. James Clear, author of Atomic Habits, recommends committing to a schedule rather than a deadline. If life disrupts your plans, shorten the task—spend ten minutes instead of 30—but stick to your routine. Don’t give yourself the option to skip it.

I’m grieving a loved one but need to stay strong for my family. What can I do?

Strength doesn’t mean hiding your emotions. “Real strength is showing your hurt,” says Dr. Marks. “When everyone is grieving, they will look to you as a model. Holding back implies that grief is shameful. Displaying your emotions shows true strength.”

The news upsets and angers me. How do I reset?

It’s normal to feel stressed by the news. Set boundaries on your news intake and discuss it meaningfully with others, advises psychiatrist Gregory Scott Brown, M.D. Calming activities like meditation or watching a light-hearted show can help. Engage in active discussions instead of passive consumption. Talking about issues like Black Lives Matter with others can alleviate feelings of powerlessness. “Engagement leads to connection, making it easier to know what actions to take,” says Eugene Ellis, founder of the Black, African, and Asian Therapy Network.

I’m training for an ultramarathon. Is it really mind over muscle?

“Ultramarathons are about 90 percent mental and 10 percent physical,” says endurance runner Michael Wardian. “You need a strong reason to keep going, whether it’s for your kids, proving something to yourself, or another personal motivation.” Set small goals to keep yourself going, such as reaching the next landmark or aid station. Embrace discomfort to build mental strength, whether it’s getting up early or completing everyday tasks.

I can’t meditate. Is there another way to reduce stress?

“Yoga is a great way to de-stress if you can’t meditate,” says Dr. Marks. It combines breathing focus with stretching, which can relax your body. Flexibility isn’t required, and many online classes cater to different needs. Try platforms like Alo Moves or Apple Fitness+ for varied yoga sessions. Although meditation is worth trying, apps like Calm, Headspace, or Ten Percent Happier can make it more engaging.

What should I say to someone who tells me to “man up”?

Respond by explaining that mental toughness isn’t about suppressing emotions or pretending to be invincible. “Building mental strength involves understanding and managing feelings, and pushing through challenges with resilience and self-awareness,” you could say. This shifts the focus from outdated stereotypes to a healthier, more realistic approach to mental toughness.