5 Must-Have Items For An At-Home Workout

At some point during the pandemic, most of us tried working out at home. For some of us, it was a reminder of just how much we missed our gyms and fitness studios, but for others, it may have converted you to a whole new way of working out. If you fall into the latter camp and you’re committed to working out at home for the foreseeable future, then there’s a few must-have items we recommend. To maximize your at-home workout regimen, consider investing in the 5 items below. 

Adjustable Bench

If you have the room for one in your home, then we highly recommend an adjustable exercise bench. Let’s face it – no one really wants to work out on the floor of their home. An exercise bench will not only make your home feel more like a gym but is extremely versatile. You can use it for ab exercises, tricep dips, cardio step-ups, and of course, all kinds of weightlifting exercises, such as chest presses or dumbbell rows. 

Dumbbells

Dumbbells are critical to strength training, which is why they are included in this list. A good set of dumbbells is a must-have piece of equipment, whether you’re a beginner or a pro. Ideally, you’ll want several sets of dumbbells, each of different weights so that they’re conducive to a variety of exercises. (Remember, use lighter dumbbells for arm workouts and heavier ones for lower body exercises, such as squats.) Also, we recommend looking for vinyl-wrapped dumbbells, which offer more grip and are rust resistant. 

Kettlebells

Kettlebells offer impressive results – if you know how to use them. After dumbbells, kettlebells are the next piece of workout equipment we recommend. Heavier than your standard dumbbell, kettlebells are designed for lower body workouts, which makes them great for everything from squats and lunges to swings. Kettlebells are typically available anywhere from 5 pounds up to 50 pounds.

Resistance Bands

Another fantastic type of equipment for at-home workouts are resistance bands. Upon first glance, you might be wondering how these small, stretchy bands could possibly lead to an intense workout, but trust us when we say, they do. Resistance bands usually come in sets, with each band providing a different level of resistance. Bands can provide a full-body workout. Use them on your arms, glutes, legs, or shoulders. As an added bonus, they take up practically no space, making them easy to store even in small apartments or condos. 

Performance Underwear 

Finally, no workout is complete without a proper outfit. And the key to a proper outfit? Underwear. Even though you’re working out at home, it’s important to wear the right type of underwear. That means performance underwear made from moisture-wicking, fast-drying materials like microfibre. Breathability and comfort are vital to any quality pair of workout underwear. We also recommend longer boxers to minimize chafing. Malebasics’ Performance Titanium Athletic Boxer was designed specifically for athletes, with their needs in mind. 

Best Kind of Underwear for Working Out

Both men and women know that not all underwear is created equal – especially when it comes to working out. Chafing, rubbing, and even a rash can be the result of wearing an ill-fitting pair of underwear during a workout session. Luckily, there is a way to be comfortable while working out, so long as you know what kind of underwear to look for. Below, we delve into the fabric and fits of underwear that are ideal for a sweaty session at the gym.

Malebasics Performance Titanium +Fit Boxer Brief

Fabric

Shopping for underwear is about more than colour or style. Instead, your main focus should be on the fabric. When it comes to working out, there are really two underwear fabrics to be on the lookout for: cotton and microfibre.

 

Cotton is great because not only is it super soft, it’s also breathable, which is exactly what you want when you’re sweating excessively. Further, studies have shown that cotton helps you give off less post-exercise odour than many of its competitors, owing to its high absorption rate. That said, if you’re doing a high-intensity workout or tend to run on the sweatier side, you may want to consider another fabric, like microfibre, as cotton is not quick-drying, which means by the end of your workout you could be left drenched.

 

On the flip side, microfibre, unlike cotton, is both stretchy and quick-drying, ensuring you’re not soaked leaving the gym. Microfibre options are typically made out of synthetic fabrics like nylon, spandex (lycra), or polyester. Nylon, in particular, is very breathable, which allows cool air to reach the skin underneath, while simultaneously wicking moisture from your skin into the fabric, where it then evaporates. Meanwhile, spandex is a dream when it comes to stretchiness (fun fact: spandex can stretch up to six times its normal length, before easily snapping back into shape). Thus, the type of workout you’re doing, regardless of sweat, may also dictate which fabric you should go for. For example, if you know you’ll be moving your body every which way in a yoga class, then spandex is definitely a winner.

 

Fit

Although not quite as important as fabric, fit is still something to consider when shopping for exercise underwear. The key is to find a pair of underwear that fits your body snugly without riding up. Comfort is the most important factor, especially for wedgie-inducing exercises like squat reps or an hour on the stationary bike. If you’re weight training, then a pair of fitted, moisture-wicking trunks or briefs might do the trick. But if you’re running (and want to avoid bulky pantylines), then a thong, g-string, or jockstrap might be your preference. Ultimately, there is no right or wrong fit of underwear to wear while working out, so long as they fit correctly and don’t ride up.

 

Overall, we recommend having a wide range of workout-ready underwear in your arsenal, so no matter what form of exercise you do, and no matter what workout clothes you’re wearing overtop, you’ll be ready to go. Shop Malebasics’ wide selections of men’s performance underwear today.

 

By: Emily Southey

Beer belly? All you need to know…

I bet you used to laugh at your dad and uncles when you were younger, but now you are truly worried about the way you look. You know that you don’t eat the best quality food, but still don’t have a clue of what is causing you that huge belly.

If you are over 30 years, this is a reality that you need to face: As the years go by, more fat accumulates in your abdomen and we find it harder to eliminate it, but don’t panic, women suffer something similar, but in their hips. Youth, divine gift!

The fat accumulation is due to lots of factors such as hereditary, hormonal and medical, not just to nutritional issues, although, of course, your diet is something that you need to watch out and exercising plays a very important role here too.

For sure, a big belly is not aesthetic, but there is a big difference between something that you don’t like and something that you need to worry about. Get a measurement tap, if your waist circumference is bigger than 41 inches (102 centimetres), you need to make an appointment with a doctor as you have abdominal obesity.

Do it at least once a month

On summer times our appearance seems to be our main focus as we want to go to pool parties and the beach with our friends, but this is something that we should pay more attention to. Can you believe that this is related to illnesses like asthma, prostate cancer and osteoporosis?!

Sometimes finding the time to do exercise can be tricky, but if you walk at least 20 mins every day is more than enough. Instead, you can consider starting with a clean and healthy diet. When it comes to a good shape, 70% is about your eating habits and 30% the exercise that you do. You actually burn more calories throughout the day than at the gym, so now that you know the secret, when are you planning to start?

 

 

Why do I need to sleep properly?

We all have been facing strange times where our sleeping habits have changed. We have been going to sleep later than usual and waking up around 10 am and yes, every once in a while, it is awesome to have a break in our lives, but we tend to underestimate a good quality sleep when this is something that must be a priority.

You need to sleep between 7 and 8 hours.

We normalize the fact of going late to bed because we want to watch another chapter on Netflix, but when the reason is work, we see it as a big no. Differences? None! We all need to understand than sleeping less than 7 hours is damaging for our health and wellbeing.

Studies have shown that at least 50% of us don’t sleep well, but I am sure that if I tell you this, you will think twice the next time that you plan to go to bed after 11 pm: The lack of sleep can make you fat. YES! When people don’t have a good night sleep, feel hungrier and what you tend to eat in the evening is junky food. I bet nobody eats salad at 10 pm!

And another horrible effect is that you feel more anxious and stressed. The day itself is already full of things and sleeping works as a disconnection with the world, so if you are a non-stop person, your body keeps alert more time that the necessary. You will find yourself crying easier and stressing yourself for silly reasons. Depression might appear too!

Most people hate the eye bags that appear after a long night, but scientists have shown that the physique changes are less important. What really matters is what happens insight. Even brain functions gradually deteriorate, as does metabolism. All this translates into premature aging, both physically and mentally.

Is there something that we can do?

The answer, of course, is yes. I know that many people don’t go late to bed on purpose, so here are some tips: do exercise. It will make you feel tired. If you are an insomniac the best time for you to do it is in the evening. Try yoga or meditation as it might help too.

In case you are a person that suffers from stress, another good recommendation is to try either valerian drops or teas for sleep, that normally are made of chamomile, valerian, and lavender.

Losing weight without doing exercise?

Is it even possible? For sure, everyone’s dream is to eat “like a pig” without gaining weight. Is very easy to gain a few kilograms, but very difficult to lose them. Once a friend of mine told me “one minute in your lips, forever in your hips” and it cannot be truer.

Weight is about math

But losing weight is not as difficult as everyone says, so keep calm. Actually, is a matter of subtracting calories. To lose weight you need to intake 500 calories less per day and to do it sustainable you need to understand that to lose weight in a healthy way you must lose 2.5 kg per month, maximum.

Let’s be clear, if you want to lose weight, the most recommendable is to do at least 30 minutes of exercise every day and combine it with a healthy diet, but we have good news for you: 80% of this process is about this, so it’s what we need to focus most our energy on.

I must mention that exercise is not just about going to the gym. The idea of doing exercise is to keep your body active and to be able to turn this into a lifestyle, you need to find joy on it.

How can we do it?

Get off the bus further than you are used to or walk home after work. Use the stairs instead of the lift and when you go to a mall, park your car as further as you can. Remember that every little counts!

 

 

The best morning ritual

We all want the secret to be full of energy in the mornings. Sometimes we wake up in a very good mood, feeling that the world is ours, but there are other times when we don’t even want to get up from bed, but don’t worry! We have a really nice natural remedy for you to improve your health and mood.

Your best option when it comes to the improvement of your health

Is there a real morning ritual that we should follow in order to feel better with ourselves? The answer is YES! Apple cider vinegar. I know it must sound crazy for you, but this is something that even the science has managed to prove.

One of its best benefits is its ability to reduce the sugar levels in your blood. We know that we should avoid sugary foods, but sometimes it can be hard, so this can be amazingly helpful after those cheat meals. If you suffer from type 2 diabetes we highly recommend you to try it. Apple cider vinegar taken as first thing in the morning can reduce your sugar levels in 4%.

If you are looking for your bikini body, this morning ritual will be one of your favourites. Did you know that it can help you to lose the belly fat and with the weight loss in general? This powerful beverage will make you feel full and so, you will intake less calories.

But also, this kind of magical remedy can aid you in the prevention of cardiovascular diseases and to keep down your cholesterol and triglyceride levels.

I know you might be wondering how you should take it. It is very easy. Just 2 tablespoons first thing in the morning with a glass of water. For better results, we recommend you to also have a healthy lifestyle. Remember to practice exercise at least 3 times a week and consume good quality food.

 

 

Depression and your eating habits

We have always been told about the need of having to watch our eating habits in order to look good, but is the food just linked to our physique? For sure, we know it is important for the correct function of our body too, but nowadays there are more and more studies linking this with our mental health.

are the eating habits linked to depression?

Is not uncommon to see how every day the number of people revealing that are suffering from depression is growing. Is it just a coincidence that we are discovering more foods every day that are not sugar-free as we used to think and the big businesses don’t want us to know that?

You might be also interested in: You’d Be Surprised at How Many Foods Contain Added Sugar.

Of course, these two facts are linked and have been affecting our mental health during the years in so many ways we didn’t even suspect they could. We know very well that sugar and fats cause bloated tummies, but did you know it actually does cause the whole systemic inflammation?!

And what does a systemic inflammation really mean? Depression. Psychiatrists should be talking about the importance of a healthy lifestyle in companion of the medicine that they ask us to take.

But we need to take into account the other factors that lead into the illness too, such as genetic, stress or traumatic experiences, however nowadays there is no doubt about the big part that a good diet plays on it.

I know it is difficult to always get organic food at the supermarket as it is more expensive, nevertheless, you don’t necessarily need to do that in order to have a healthy lifestyle. A good tip is to think about the place where the food comes from before adding it to the shopping cart. If it comes right from the ground is good, if not, think it twice or try to reduce its consume.

Intermittent fasting

I bet this word sounds very familiar and like a nightmare for you. We see all the influencers on social media talking about this, but do you really know its meaning? Is it as good as everyone says? We will tell you all you need to know about intermittent fasting and so you can make the decision whether to follow this diet or not.

Intermittent fasting means fasting for a specific period of time. If you are planning to lose weight this is a good alternative. We suggest you to try this diet daily instead of weekly. You basically will be able to have food within 8 hours of your day and the other 16 you will be restricted to just have certain drinks.

The truth behind diets

Change the word “diet” for “balance”

Losing weight is a matter of adding and subtracting calories and with this diet the number of calories that you intake will decrease as the time is shorter. Your body needs energy and when you fast, it will take it from the reserves instead of the food you are having.

The downside of diets has always been the rebound effect; however, the secret is to have nutritious meals during these 8 hours. Remember, good quality and high protein meals are key.

Hunger is something that you can control in your mind too. It appears, increases, decreases, and then leaves. Keep that in mind! So during the 16 hours of fasting you can have either water, coffee, or tea without milk and sugar.

When you plan to include a new habit in your life it is very important to be able to make it fit inside your routine. This is another extra bonus of this. You can choose to either do it in the mornings or afternoons. Your choice must be subordinated to the time you go to sleep, as it will do it more bearable.

Try it and see how it goes. For sure you want to look your best this summer and we still have plenty of time to lose those extra pounds.

Men and diets: do they both fit in the same hand?

What’s the first thing appearing in your mind when I say “diet”? For sure you though straight after about reducing the amount of food you intake and to be honest, this is a huge mistake we all make because the word it’s not necessarily linked to it. So, do men normally go on diets? Of course, we do!

It’s not a big deal to mention that we normally have bigger portions than women and that we are not organized enough to prepare, during the weekends, the food we plan to have at lunch time during the week. We rather opt for take-aways! Am I right? So, it’s not hard to understand why we can gain a lot of weight in a short period of time.

The good stuff…

I have got good news for you. When it comes to lose weight, men can win the race! We don’t suffer from water retention and don’t face the massive amount of hormonal changes that women have every month. These extra points are our allies, we just need to make sure we keep in mind our priorities.

The decision of going on a diet is never easy. You are normally asked to cut out carbs in general and sugar, which is probably the kind of food you intake the most, however it is very important to be realistic when you are deciding how your new diet will be like.

Please do not expect to be very “well behaved” from the very beginning, it must sounds funny, but remember: one day at a time! When you have a big aim in mind you need to keep it simple, especially if you want to convert yourself to a healthy lifestyle, so don’t be too hard on yourself and start with little changes!

Friendly reminder: the journey must be felt the same as the goal in itself!