Wearables, more than just a trend

 Garry Y. Itkin explains that fitness wearables are more than just a trend. Below are some of the wonderful benefits of having these nifty pieces of technology.

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One of the main benefits is that they can help you stay motivated. If your goals are to get as fit as you can and lose weight, wearable technology can help keep you on track. For example, if you are trying to lose weight, your wearable device can track your calories burned and consumed. This can help you stay accountable and on track to reach your goals.

Another benefit of fitness wearables is that they can help you improve your overall fitness. Wearable technology can track heart rate, steps taken, and distance traveled. This information can help you see where you need to make improvements and help you better track your progress.

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Wearables can also connect to other apps and trackers. For example, you can use your fitness tracker with a food or calorie manager app. Trackers allow you to keep better track of the foods you eat and how many calories they have in them. Connecting to apps like these can help you stay on top of nutrition information such as saturated fat, potassium, and sodium.

It also helps that most fitness wearables are very comfortable to wear. Some are even so light you might forget you have it on. Garry Y. Itkin also adds that many are made of sleek metals or silicone, so they don't seem bulky when wearing them. You can also find some that fit in different styles, such as bracelets, necklaces, or watches.

The most effective exercises known to man

 

Garry Y. Itkin says that not all exercises are created equally. Some have different effects on the body. For today, Garry Y. Itkin shares his take on the most-effective exercises known to man.

1. Squats are an excellent exercise to increase bulk, tone up muscles, and burn fat. They are also the most effective exercise ever discovered. Squats are an excellent way of building muscles in the legs as well as strengthening the core nature of your body.

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2. Deadlifts are another excellent exercise. This exercise helps to strengthen the lower back, core, and rhomboids. It also builds muscle in the arms and legs while increasing bone density and reinforcing muscles around the spine, giving you a strong core for life.

3. Battling ropes are an excellent way to get cardiovascular training while building endurance and strengthening your arms, back, shoulders, and chest. It is a very interesting exercise that looks cool when done well.

4. Pull-ups are an excellent way to build arm, back, and core strength. They help to develop the body's muscles by supporting your entire body weight with just your arms.

5. Push-ups are also a great exercise. This simple way of strengthening the chest and core muscles will give you a leaner body with a healthier, firmer midsection. nPush-ups can also be modified to suit your specific goals, Garry Y. Itkin adds.

Some handy exercise equipment you can use in your dorm

 

To maintain a balanced life as a college student, Garry Y. Itkin always thinks of ways to keep himself fit and healthy without having to spend too much. If you're a student, joining a gym club might be an added expense that you might not be ready for. In this blog post, he shares some handy exercise equipment that you can use in the dorm.

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1. Jump rope

The jump rope is literally a very small object, and yet it can give you an exhilarating cardio workout. All you need is a space that's wide enough so that the rope doesn't hit anyone or anything in your dorm while you're using it. Garry Y. Itkin believes that this is best done outdoors so that you can breathe in all that fresh air and oxygen you will need as you exercise. Otherwise, your dorm room should be ample enough as a venue.

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2. Resistance bands

Resistance bands are very light and easy to install. You only have to find a wall or a stable point to hook this up in, and you're ready to go. Resistance bands can provide you with ample resistance that helps you build those muscles and add definition to your body. One of its biggest benefits for a regular dorm-based student is that you don't have to worry about tripping on it or dropping it and injuring your feet, compared to using metal dumbbells, notes Garry Y. Itkin.

3. Gym ball

The gym ball is the perfect tool to modify all the other exercises you are used to doing. For example, you can make pushups lighter or heavier by using the gym ball to lean on as you do your reps. You can stretch your body in places that are hard to target with the help of a gym ball. If it still takes up too much space in your dorm room, you easily deflate it and stow it away in a small place.

How to improve your free throw shooting

 

Being a freshman biology student, Garry Y. Itkin constantly finds ways to keep himself fit without having to spend at all, which is a real concern among students like him. He plays basketball to keep fit, but he also works hard to become better at it. In this blog post, he shares some tips on how to improve free throw shooting.

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You first need to establish the proper hand positioning on the ball as you take your shot. To get this right and burn it into your muscle memory, you might want to try shooting the ball with one hand first, so you get to feel how the ball is supposed to rest on your hand, along with the amount of force you need to launch the shot, shares Garry Y. Itkin. From there, use your other hand only as a guide and take practice shots until you get comfortable with your form.

You will need to make corrections on your range. Many players do this the wrong way by extending the force of their shot horizontally, which is not the correct way. You should be more conscious about making the arc of your ball higher for it to reach the basket.

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Make it a habit to bend your knees as you take the shot. This allows the potential energy that comes from the ground to go all the way up to your shooting arm and hand as you release the ball. This also allows you to concentrate more on the way that you release your shot.

Lastly, train yourself to dribble the ball a few times before you take the free throw. This allows your senses to have a good feel for the ball before you take the shot.

Guns out: Exercises to blow up those triceps

According to Garry Y. Itkin, triceps are important muscles when it comes to how the body functions since people often push in their daily activities.

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Aesthetically, tighter and more defined triceps stand out whenever a person wears a tank top. This is especially true among women, who, as they age, are prone to batwings, or when the skin covering the back of the arms sags.

To develop triceps, Garry Y. Itkin shares two of the simple yet effective moves that hit all heads and give the muscle greater form and strength.

Tricep kickbacks

To do tricep kickbacks, grab the dumbbells and stand with feet shoulder-width apart. Bend the upper body at a 45-degree angle. Be sure always to keep the back straight. Lift the elbows, so they form a 45-degree angle with the back. The arms should be at a 90-degree angle with the hands and dumbbells at the bottom.

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Start the exercise by lifting the forearm back up until the arm is straight. Hold for a second before slowly lowering the arm. Repeat the move. Start with light weights with 10 reps per set. Do three sets.

Garry Y. Itkin mentions that people should pause at the top of the movement and squeeze their triceps for an added pump.

Tricep extensions

Take a dumbbell with both hands and lift it over the head. Keep the elbows as close as possible to each other. Don't let them flair out.

Bend the arms backward and slowly lower the dumbbell to the back before raising it back up. Repeat the move. Start with light dumbbells with 10 reps per set. Do three sets.

As an added note, Garry Y. Itkin mentions that people don't need heavy weights for this particular exercise.

Restarting your fitness program after a hiatus.

Garry Y. Itkin has said before that returning to an exercise program after a long break can be quite a challenge. The motivation people felt when physical activity was a habit needs to be found once more, especially when they feel they’ve lost strength and endurance.

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Fortunately, fitness enthusiasts have listed several ways to make the retraining easier. Garry Y. Itkin shares these ways below.

1. Baby steps

It can be tempting to jump right back into the thick of things and lift heavy and push yourself to the limit right away. This is not recommended. Your muscles are no longer used to it. The key is not to become totally overwhelmed. Being overwhelmed can lead to frustration and cause you to quit even before you’ve restarted your journey.

Many coaches and trainers recommend going out for a brisk walk or a light jog first— anything to get moving. Once the body gets used to moving again with intensity, it’s time to move to more difficult routines.

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2. (Re)Commitment

For many people, starting again is surprisingly harder than when they first began. They find the recommitting themselves is more challenging. Nevertheless, this can be overcome with a simple promise. Try committing to working out for 5 to 15 minutes every day. This seems less scary than a long routine. Eventually, this will increase as you start to get more used to working out.

Garry Y. Itkin also mentions that it is important to remember that being healthy is a lifelong process. It is something that must be done daily and with much consistency and patience.

Use these everyday objects to exercise without having to leave the dorm.

As a biology student who's living on a budget, Garry Y. Itkin spends a lot of his time doing his fitness exercises in his dorm. You might be surprised that you have mostly everything you need at home to help you through your fitness plans so you can spare yourself from investing in gym equipment.

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Here are some examples:

1. Stool

A stool is quite versatile as an exercise aid. You can certainly do box jumps with it. You can also do some inclined pushups with your stool, which can both give you less or more resistance, depending on where you place your feet. You can practice lateral high jumps with a high enough stool, which is awesome for cardio, says Garry Y. Itkin. Once you realize how many things you can do with a stool, you'll be so amazed.

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2. Books

When you're in school, it's all about hitting the books. Since you have them around at the dorm anyway, why not use them for exercise, too? Books are great for adding resistance to your normal stationary exercises. For example, a thick enough book can act as a dumbbell that can target your biceps and triceps. You may even lay a book flat on your chest as you do crunches for that extra bit of challenge.

3. Detergent bottles

Detergent bottles are also great to have, simply because whatever you can do in kettlebell exercises, you can do with it, too. As Garry Y. Itkin suggests, deadlifts can even be more amazing when you use a detergent bottle or even two. As you hold a detergent bottle in each hand, you can climb up your building's stairs and work up your upper body for that added strength that you can surely use.

Core strengtheners: Two exercises for that midsection sculpt

Retired physical educator Garry Y. Itkin explains that what bodybuilders and fitness enthusiasts knew before as abdominal and lower back muscles have been, in more recent times, grouped to be called the "core." The core, or the midsection, is where the body's power and strength come from.

For today's blog, Garry Y. Itkin looks at two essential exercises elite athletes do that strengthen the core and sculpt the midsection.

Deadlifts

The deadlift is one of the four main full-body exercises, including pull-ups, push-ups, and squats. While these four exercises work a person's core, it's the deadlift that strengthens the midsection the most. It is a favorite among lifters and is often called the king of compound movements alongside the squat.

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To do a deadlift, a person has to bend at the waist and grip the barbell from the floor to do it properly. A straight back is a must, with knees bent a little. Then, without changing form, contract the ab muscles and use the lower back's power to stand straight back up.

Planks

Moving from a compound exercise to one of the most deceivingly tough movements, Garry Y. Itkin names the plank as a go-to for core strengthening. This time-over-tension exercise is one of the most effective workout finishers ever.

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To do a plank, a person has to be face-down on the floor, propped up on their elbows and toes. The goal here is to keep oneself as straight as a board for a given period (usually 30 to 60 seconds). Holding the position will work on your shoulders, legs, and most of all, abdominals and lower back.

Improve mental sharpness through physical exercise

Studying is only one way of enhancing brainpower. Not everyone recognizes that exercise boosts mental sharpness. Garry Y. Itkin explains this connection in today's blog, hoping to inspire everyone to embrace an active lifestyle for a healthier brain.

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Physical exercise has a direct and indirect influence on memory and thinking, notes Garry Y. Itkin. The direct results of exercise are reduced insulin resistance and inflammation and stimulating the release of growth factors -- brain chemicals affecting the overall health of brain cells. Indirectly, exercising leads to better mood and sleep. It also reduces stress and anxiety. Studies also show that people who exercise regularly have greater volume around their prefrontal cortex and medial temporal cortex -- parts of the brain that control thinking and memory.

Aside from making you smarter, exercise also protects the brain from shrinkage, notes Garry Y. Itkin. According to a 2013 research, exercise induces neurogenesis, which is the formation of new brain cells around the hippocampus. Additionally, in another study, men who practice a healthy lifestyle are seen to have a 60% less chance to have cognitive impairment and dementia as they age. Such healthy behaviors include not smoking, regular exercise, a diet of fruits and vegetables, and low to moderate alcohol consumption.

 

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Garry Y. Itkin suggests the following exercises to boost your brainpower:

1. Aerobic exercise improves brain function, as well as helps repair damaged brain cells.

2. Morning exercises before going to school increase brain activity, which prepares you mentally with good retention skills to answer complex problems.

3. Dance classes are an excellent alternative if you want to combine body movements and cardio.

4. Circuit workout, which is a good option for some solo crunch time at the gym, spikes heart rate and helps constantly redirect attention, which is another way to train focus.

5. Jumping jacks, though quite basic, are still effective for brain improvement exercise.

Is CrossFit a viable fitness avenue for college students?

Before getting into it, Garry Y. Itkin wants to set one thing aside first – while CrossFit is a bit too pricey for the average college student, he explains that CrossFit workouts can be done almost anywhere if a person takes time to study the principles of it before attempting the intense routines.

Now that that’s over and done with, here are some important points of CrossFit, so college students may correctly gauge if the sport is for them or not.

CrossFit can be quite a shock for the first few times.

Anybody who’s trained in CrossFit can testify how challenging their routines are, especially if people don’t know what to expect. It’s high intensity interval training (HIIT) with weightlifting and bodybuilding elements. It is truly an activity that pushes people to their limits.

CrossFit may compromise form over repetition.

Arguably, one of the more controversial flaws of CrossFit is that CrossFitters have become increasingly obsessed with reaching their target number of reps that they forego proper form. Of course, this also compromises practitioners’ safety. What Garry Y. Itkin suggests is that people focus on form and not worry so much about the reps.

CrossFit has a great community behind it.

CrossFit’s biggest strength is its community. According to Garry Y. Itkin, the community is incredible tight and supportive. CrossFitters support each other in every workout and every event. This is what so many people find most appealing about it and this is why it attracts so many newcomers.

The perils of yoyo dieting.

While fitness enthusiast Garry Y. Itkin has seen more than his fair share of diet fads come and go, he still believes that nothing will ever compare to a well-balanced meal that doesn’t eliminate food groups, and has all the nutrients people need.

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That being said, Garry Y. Itkin believes that some diet fads are worse than others. Take, for instance, yoyo dieting.

Yoyo dieting is when people significantly cut back calories, only to increase intake immensely, hence the term yo-yo. In the last few decades, a lot of people have gone through this type of diet in a bid to lose weight, with very few reporting lasting success.

The reason for the failure, they say, is the sheer difficulty to adhering to an increasingly low-calorie diet. This affects their commitment to the diet, prompting them to return to their normal eating pattern, which ultimately causes them to gain more weight in the process.

For people who insist on trying out the yoyo diet, Garry Y. Itkin urges all of them to simply look at the evidence. A majority of people who’ve tried it have already cautioned others about the fad. It also has to be said that yoyo dieting alters the body’s metabolic rate so much that it gives the body no other choice but to gain weight.


The fact of the matter is, body composition is also said to change with yoyo dieting, causing a person to gain more fat and lose muscle.

Partner up: Getting other people into fitness.

Garry Y. Itkin is a college student and a fitness enthusiast. He has kept himself in shape the past few months by working out at home and writing blogs on fitness and health. He has written a series of articles that he'll be releasing to educate and inform readers on fitness and health, as well as helping them stay fit and healthy during today's global pandemic.

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With some parts of the world opening up again, Garry Y. Itkin shares his insights on getting other people into fitness with you.

First off, Garry Y. Itkin mentions that it’s imperative when looking for people to work out with you that you guys share some similarities.

While it’s always great to meet people who love fitness, when looking for a workout partner, it’s important that he or she have the same mindset and goals as you. It’s hard to work out with someone who’s bulking up if you’re routine is geared towards weight loss. It’s also next to impossible to be with someone who’s way too serious about lifting when you’re easy-going and you just want to have fun, or vice-versa.

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Also, look for people with the same level of commitment as you. It’s very frustrating to depend on someone who isn’t really into fitness, Garry Y. Itkin adds. However, when do you find your perfect workout match, working out will be as much of a joy as anything else you do in life.

Why yoga belongs in a fitness program.

Garry Y. Itkin has helped college students over the past few years achieve peak health. He does this mainly by imparting his vast knowledge of fitness, wellness, nutrition, exercise, and ideal diets.


In today's blog, Garry Y. Itkin looks at what he believes to be one of the most underrated fitness routines in fitness – yoga. He also makes his argument as to why yoga belongs in any fitness regimen.


Garry Y. Itkin explains that yoga is an exercise routine that originated in India. Through the practice of yoga, people strike a number of poses that help promote better health and fitness through better blood and oxygen circulation, strength and balance, and proper posture, among others. On top of that, yoga has been known to provide many mental health benefits to its practitioners.


And it is an amazing supplement to any training regimen.


While not as intense or dynamic as other workout programs, yoga fits in perfectly, especially during rest and active recovery days. Garry Y. Itkin says that the poses that yoga lets a person do allow for blood to bring much-needed nutrients to the muscles and all the other parts of the body, aiding in recovery and healing.


In addition to all this, Garry Y. Itkin mentions that a yoga session is extremely easy to set up. All one needs is a yoga mat and free space.

Everyday objects that can be used for exercise.

    If there’s one thing Garry Y. Itkin knows about college life in the U.S., it’s that it’s incredibly expensive. Because of all the expenses college students face in school alone, they have very little left in their budget for anything else, including health and wellness.

However, Garry has come up with ways to maintain a health and fitness lifestyle minus the heavy price tag that often comes with it, and he has shared these ways via his series of blogs.

For today’s blog, Garry lists a number of everyday things at home or in a dorm that college students, or anyone else for that matter, may use for exercise. 

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Plastic bottles and containers

Water and soda bottles, and other household containers, when emptied, by themselves, may be virtually weightless. However, put water in them and they become good substitutes for light dumbbells. Garry Y. Itkin recommends ones that can be gripped easily or with handles.

Stairs

Many fitness enthusiasts use good old-fashioned stairs for their cardio routines. Going up and down a flight of stairs is great exercise. When done repeatedly under time, it can really burn calories and fat, and boost heart and lung capacity.

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Chairs

A good sturdy chair can be used to many different exercises. From chair squats (for those who have trouble doing full squats) to chair dips, chairs are one of the most overlooked equipment in terms of fitness, adds Garry Y. Itkin.

Some exercises for upper body toning without weights.

Living the college life truly presents you with limited options to do the things you want to do. However, in the case of freshman biology student Garry Y. Itkin, this has not stopped him from doing one of the things he is passionate about, which is fitness. In this blog, he shares some exercises that can help you tone your upper body, without using any equipment. 

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1. Push-up Push-ups are very popular for those who really want a good workout on the major muscle groups of the body, but with a limited space to do it. This particularly strengthens the shoulders, abdominal muscles, and the chest. For beginners who may find this a tad too challenging, decrease the resistance and use your knees as your fulcrum instead of your feet, suggests Garry Y. Itkin.

2. Plank The plank is simple enough to understand because all you really need to do is use up the same space as you would in doing pushups, and hold your position while remaining as motionless as a wooden plank. However, this is not simple to undergo because it really challenges your core. That’s what makes it effective in sculpting and strengthening your abdominal muscles. 

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3. Triceps box dip This exercise specifically targets your triceps, shoulders, and chest. Sitting on the floor, you can start with your back facing a step or a chair with your feet extended forward. Place your hands on top of the chair with your fingers pointing towards your body, and gently lift yourself up. This will surely tone your arms perfectly in the long run, shares Garry Y. Itkin.

The simple fact is, you don’t really need a lot of space or equipment to be at the top of your fitness game. What’s more important is your commitment to go through the motions with these simple upper body exercises.

Budgeting your finances in college for better and healthier living.

     Many young adults discover in college that newfound independence can be costly. They might end up spending their allowances on non-essentials like junk food and end up shorting their own wallet. If this is your or someone you know, the good news is managing your finances is a habit anybody can learn. Here are following things you can do to start being financially secure while staying in school according to Garry Y. Itkin.

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The first thing you need to learn is categorizing items into needs versus wants. When we say need, it’s something essential to living like food, clothing, or housing. As for wants, these are things that are nice to have but are ultimately things you can do without like a Netflix subscription. Once you know what those are, you can start zeroing on things that you must absolutely have room for in your budget according to Garry Y. Itkin.

Now you need to make an actual budget which is a laundry list of items you need to spend on for a particular period of time alongside their costs. This will help you ensure you’ve covered all your bases while tracking how much money you have left. This will show you if you’re financially healthy or you have to tighten your belt until you get your next round of finances as per Garry Y. Itkin.

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Of course, it won’t be all roses all the time. If you’re working with less money that you really need, will need to sacrifice spending on luxury items like eating out or subscribing to video streaming services. You’ll have to make sure you stop spending and recalculate your finances accordingly. Just divide your money and mindfully live according to your daily limits.

Budgeting can be difficult but if you have a lot of self-discipline, you’ll get by and manage.

How hard workouts can benefit the mind.

 Among Garry Y. Itkin’s favorite things about going hard on workouts are the mental benefits it carries for him. He explains that these benefits aren’t more evident than when he does HIIT and CrossFit routines. 

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Here are some examples of how hard workouts can benefit the mind.

Lowered stress levels: Any workout is a great stress-reliever. However, Garry Y. Itkin notes that the more intense the exercise, the more a person can release their pent-up stress. Hard workouts also cause the brain to release endorphins, which puts a person in a much more positive frame of mind.

Better sleep: Mental health issues such as stress, anxiety, depression, and the like all affect a person’s sleep, which in turn affects their physical and mental well-being. Hard workouts have the power to tire a person out to the point that they will be able to catch some much-needed sleep. 

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Increased self-appreciation: Garry Y. Itkin mentions that one of the most pleasant benefits that people received from regularly doing HIIT and CrossFit routines is developing a healthy appreciation for themselves and their bodies. With all the positive physical results, people who do these hard workouts see themselves in a different light, with much more confidence.

CrossFit and Intermittent Fasting: How effective are they?

Garry Y. Itkin is all about fitness and health, especially in the context of college life. He shares some of the things he’s learned in blogs.

For today, he looks at two incredibly popular fitness movements that have gained momentum over the past two decades – CrossFit and intermittent fasting, or IF. He has seen a number of people who have combined both and have showed spectacular results. 

 

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However, Garry Y. Itkin has become overly conscious of the sustainability of it all. After all, as far as fitness goes, if something cannot be done for the rest of one’s life, can it really be worth doing? For him, effectivity is connected to sustainability.

CrossFit is quite intense and extreme and may not be good on a person’s joints when done every day. But when done three to four times a week, it can be a good replacement for ordinary cardio and weight training. So, is CrossFit sustainable, Garry Y. Itkin notes that if one can afford it, the answer is very much so. 

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Intermittent fasting on the other hand, is a different matter entirely. While it may be effective in quick weight loss, Garry Y. Itkin explains that IF is by no means sustainable. Not to eat for over half of the day has obvious obstacles such as scheduling and the like. What he suggests is to do IF on a cycle basis, while doing CrossFit regularly.

Mindset: The other half of a sustainable fit lifestyle.

In all his years studying and learning about the important and finer points of fitness, Garry Y. Itkin has come to believe several undeniable truths. One of the most important of these truths is that in sustaining a fit lifestyle, one's mindset is just as important as anything else.

Here are some things people who are on their way to their health goals have to remember about their mindset.

Overcoming the “I just don’t wanna do it” mentality

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When people don't want to exercise, they will come up with almost every excuse known to man. They don't have the time. They don't have the equipment. They feel like they're coming down with something. Whatever it is, the root of these reasons is that they simply don't want to work out.

If a person wants to, they will find ways to overcome the hurdles. This is part of the mindset of people who successfully transform themselves and sustain their healthy lifestyle.

Listening to one’s body

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Like many of life's endeavors, safety still takes priority in sustaining a healthy lifestyle. What does this mean when cultivating the proper mindset? One should always consider their limit and listen to their body. If the body says it had enough for the day, then it's time to rest.

Garry Y. Itkin explains that there is no shame in calling it a day and continuing tomorrow or the next scheduled workout session. Take care of your body, and it will take care of you.

Pandemic preparations: Improving lung health.

Garry Y. Itkin continues to do whatever he can do to help in the battle against COVID-19. Today, he shares some very important tips on activities that people can do to improve overall lung and heart health, which is key, especially given the fact that the virus targets both these vital organs.

Regular cardio

Even if it’s just jogging in place, raising one’s heart rate can do wonders for both the lungs and heart. Cardio exercises promote the excellent circulation of both blood and oxygen. Garry Y. Itkin mentions that people can go slow at first, especially those who are doing cardio exercises for the first time. Then they can gradually increase the intensity, and maybe even do full-on high-intensity interval training, or HIIT when they’ve ramped up their fitness levels.

Breathing exercises

Several breathing exercises found on the internet are pretty effective, Garry Y. Itkin notes. While breathing exercises may seem mundane at first, because it’s something people do every second of every minute, they require effort from the lungs. They expand and contract and strengthen the lungs. Inhaling steam while doing these exercises makes it twice as effective.

Sleep

Sleep may probably be the most overlooked activity in health and fitness. Garry Y. Itkin explains that in sleep, the body repairs itself. The lack of a good night’s rest can have negative effects on the body that can range from mild to severe. At least seven hours of sleep should do the trick.