How Effective Are Push-Pull Workouts For Quick Weight Loss?

Updated Jan 27, 2025 | 11:17 PM IST

SummaryThe pull-push exercise regimen divides exercises based on muscle movement patterns. Together, with a day dedicated to the lower body and core, it is one of the most efficient exercise routines.
Pull Push Workout

Pull Push Workout (Credit: Canva)

With diet and exercise tips flooding the internet every few minutes, it's normal to feel overwhelmed. The frustration often grows when, despite trying various routines, results seem elusive. However, one proven workout method stands out for delivering fast and efficient results: push-pull exercises.

What Are Push-Pull Workouts?

The pull-push exercise regimen divides exercises based on muscle movement patterns, targeting "pushing" muscles—like the chest, shoulders, and triceps—on one day, and "pulling" muscles—such as the back, biceps, and forearms—on another. A separate session is typically dedicated to the lower body and core, making it a full-body training system.

A Quick Sample Pull-Push Workout Regime You Can Follow

Here is a sample push-pull routine with workouts separated by a rest day. For optimum results, perform 3–4 sets of 8–12 repetitions for each exercise, and rest for 2–3 minutes between sets.

Push Exercises

Seated dumbbell shoulder press: With dumbbells positioned to each side of your shoulders and elbows below your wrists, press up until your arms are extended overhead. Pause for a second at the top, and then slowly lower your elbows back down to the starting position.

Dumbbell incline chest press: Position dumbbells to the sides of your upper chest and press up until your arms are extended, and then slowly lower your elbows back to the starting position.

Bodyweight triceps dips: Grip parallel bars, or put your hands on the edge of a chair or bench, facing away from it. Starting with your arms straight and hips and knees bent, lower your body by bending your arms until you feel a stretch in your chest. Slowly push yourself back up until your arms are fully extended again.

Cable rope triceps pushdown: Facing a high pulley cable system, grasp the rope attachment. With elbows to your sides, extend your arms down and turn palms down at the bottom. Slowly let your forearms come back up while keeping your elbows pinned to the sides of your body.

Incline dumbbell chest fly: With dumbbells above your upper chest, palms facing inward, and arms extended in a slightly bent position, lower dumbbells outward to the sides of your shoulders. Keep elbows slightly bent and bring the dumbbells back together in a hugging motion above your upper chest.

Dumbbell lateral shoulder raises: Holding dumbbells at your sides, keep your elbows slightly bent while raising your arms until your elbows are at shoulder height. Slowly lower your elbows back down.

One Day Break

Pull Exercises

Bent-over barbell row: Hold the barbell with a shoulder-width overhand grip. Keep your feet hip-width apart and knees slightly bent. Slowly hinge by pushing your hips back, keeping your arms and the barbell close to your legs. While maintaining a long and neutral spine, bend your elbows, pulling them back alongside your body, and then slowly straighten your arms again.

Cable pulldown: Grasp a cable bar slightly wider than shoulder width and sit with your thighs under the support pads. Pull the cable bar down to your upper chest, keeping your lower back slightly curved. Slowly begin to straighten your arms and return to the starting position.

Dumbbell shrugs: Holding dumbbells at your sides, shrug your shoulders as high as possible, and then relax them back down.

Biceps curls: Grasp a barbell or dumbbell with a shoulder-width underhand grip. Keeping your elbows at your sides, raise the weight until your forearms are vertical. Pause at the top, and then slowly lower the weight back to the starting position.

One day break

Legs and core

Deadlift: Squat down and grasp the barbell with a shoulder-width overhand grip. Keep your feet flat and lift the bar by fully extending your hips and knees. Slowly lower the bar back down to the floor by hinging at your hips with a slight bend in your knees.

Barbell back squat: Position the barbell on the back of your shoulders and grasp the bar to stabilize it. Squat down by bending at the hips until your knees and hips are fully bent. Return to standing by pressing through your heels and squeezing your glutes.

Quadriceps leg extensions: Sitting on a leg extension machine, extend your knees until your legs are straight, and then slowly bend your knees back to the starting position.

Seated hamstring leg curls: Sitting on a leg curl machine, bring your lower legs to the back of your thighs by flexing your knees, and then slowly straighten your legs again.

Dumbbell standing calf raise: Grasp the dumbbells in each hand at your sides. Position the balls of your feet on a platform with your heels hanging over. Raise your heels as high as possible, and then slowly lower them back down.

Hanging leg raises. Grasp a bar overhead. Raise your legs by flexing at the hips and knees until your hips are fully flexed, slowly bringing your knees up toward your chest. Lower your legs back down. For more challenges, keep your legs straight, as in the example below.

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Landon Dickerson Suffers From A Right Leg Injury: What Are The Common Football Injuries And How Can You Prevent It?

Updated Aug 11, 2025 | 05:14 PM IST

SummaryPhiladelphia Eagles’ guard Landon Dickerson suffered an apparent right leg injury during Sunday’s open practice, leaving nearly 50,000 fans concerned. Unable to bear weight, he was carted off. The incident highlights football’s common injury risks, including sprains, strains, and ACL tears, stressing prevention and proper management. Read on to know more.
Landon Dickerson Suffers From A Right Leg Injury: What Are The Common Football Injuries And How Can You Prevent It?

Credits: Wikimedia Commons

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your Progress

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

What Are The Common Injuries in Football?

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Football Injuries

  • Strengthen lower limbs with exercises like squats, lunges, and calf raises.
  • Warm up with dynamic stretches and sport-specific drills.
  • Cool down after matches to aid recovery.
  • Wear proper gear, including fitted boots and shin guards.
  • Stay hydrated, eat well, and rest between games.

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3 Common Yoga Mistakes That Could Be Limiting Your Progress

Updated Aug 7, 2025 | 08:00 PM IST

SummaryCelebrity nutritionist shares three common yoga mistakes. She advises balance and consistent practice, urging yogis to explore discomfort and embrace all aspects of yoga as a lifelong gift.
Credits: Canva

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

1. Always Starting With the Right Side

The first, she says, is starting every asana from the right side. “Because what happens is that we stay on the right side for a long time and on the left side for a short time. And because of that, the weakness of the left side remains. And the overall imbalance in the body also remains.”

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

2. Only Practising the Asanas You Are Good At

Rujuta points to the second mistake: “The asanas that we like or that we know well, we practise those asanas again and again. So the ones that we do not know, we do not even reach the lanes of those asanas.”

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.

3. Skipping Practice When Time Is Short

The third and perhaps most relatable mistake is an all-or-nothing mindset. “If we do not have all the time, then we do not practise any asana at all,” Rujuta points out.

But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.

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What Happens To Your Body When You Do HIIT Workout Daily?

Updated Aug 7, 2025 | 02:00 AM IST

SummaryDoing HIIT every day may boost endurance and burn fat fast—but it can also spike cortisol, weaken immunity, exhaust muscles, and stress joints if your body doesn't get time to recover.
What Happens To Your Body When You Do HIIT Workout Daily?

Credits: Health and me

High-Intensity Interval Training or HIIT has become fitness’s darling for its efficiency: short sessions, intense output, and real results. You burn fat fast, build strength, and maybe even get a runner’s high without logging miles. Still, that thrill can hide a dilemma: doing HIIT every day may do more harm than good. Even as it offers potency, it also pumps up cortisol—the stress hormone—and that’s where things start to tilt.

According to fitness experts, high-intensity workouts trigger cortisol, elevating heart rate, breathing, and blood pressure. That’s fine in controlled bursts—it’s how HIIT pushes your body to adapt. But if your training cadence is relentless and stress from life piles on (say, the pandemic years), your body stays locked in fight-or-flight mode. What feels productive could quietly erode your metabolism, immunity, mood—and long-term health.

HIIT—high-intensity interval training—delivers power-packed bursts of effort, short recovery, and tangible results. You get calories burned, stamina boosted, and even mental focus sharpened in less time than traditional workouts but push too hard, too often, and your body begins to push back. Daily HIIT can shift from performance enhancer to internal stressor, if you're not careful.

Heart

HIIT is exceptional at improving cardiovascular efficiency. Studies consistently show gains in VO₂ max, improved blood vessel flexibility, and better insulin sensitivity—even more so than with steady-state cardio. HIIT reduces resting blood pressure and strengthens the heart’s pump function but when the heart is taxed day after day without rest, it can get overworked—especially if you already have an underlying condition. Overdoing it may result in undue stress on the heart, making symptoms like dizziness or chest tightness warning signs, not badges of dedication.

Metabolism

One of HIIT's biggest draws is the metabolic afterburn—or EPOC: your body brûle calories long after you've wiped the sweat away. It’s efficient, effective, and time-friendly. In studies, HIIT matches or surpasses moderate-intensity exercise in fat loss, waist reduction, and insulin sensitivity.³¹ But metabolic stress isn’t just positive. Without proper recovery, the gains plateau or reverse, especially if cortisol stays elevated.

Hormones and Cortisol

When you push your lungs and heart hard, your body ramps up cortisol—the fight-or-flight hormone. Short-term, that's fine but on a daily back-to-back schedule, cortisol becomes chronic. That’s when fatigue, irritability, sleep disruption, weight gain, and even immune suppression show up. Long-term HIIT without recovery doesn't just train your body—it stresses it.

Immunity Takes a Beating

Moderate exercise can boost your defences but constant high-intensity training changes the game- your immune system flags, white cells dip, and healing slows. In research and fitness communities, daily HIIT is linked to more colds, longer recovery, and increased inflammatory markers. That kind of vulnerability is a clear red flag.

Muscles, Joints and High-Impact Risk

Many HIIT workouts involve jumps, sprints, and explosive movements—all great for power, even better for injury risk. Your knees, ankles, shoulders, and back become targets if fatigue or poor form sets in. Routine high-impact HIIT plus weak stabilizers is a recipe for sprains or tendon issues. Recovery days—and movement diversity—are essential damage control.

Cellular and Mental Benefits

When used wisely, HIIT stimulates mitochondrial growth, boosting your cellular energy power. It sharpens cognitive function, supports mood, and improves overall endurance. But this adaptation happens in the recovery phase—not in the push. Without rest, your cells don’t strengthen—they stall.

Safe Way to Do HIIT Workouts

HIIT is one of the most effective training methods out there—it boosts endurance, burns fat, and saves time. But doing it daily without allowing your body to recover? That’s where it starts to backfire.

Pushing through fatigue may feel like dedication, but overtraining from constant HIIT can leave you sore, exhausted, and more prone to injury. Your muscles, joints, and immune system all need time to bounce back. And if they don’t get it, your performance declines—even if you’re working harder than ever.

Your body doesn’t get stronger during workouts; it gets stronger during rest. Recovery is when your muscles repair, your nervous system resets, and your gains actually lock in.

If you’re serious about results, treat recovery as part of the plan, not an afterthought. Two to three HIIT sessions per week, paired with rest or lower-impact training like strength, walking, or yoga, is more than enough for long-term progress. Listen to your body—fatigue, soreness, and poor sleep are signs you may be overdoing it.

Consistency is key, but so is knowing when to hit pause. That’s the real secret to sustainable strength.

Experts universally recommend 2–3 HIIT sessions per week—no more—with at least 24–48 hours between for recovery. That leaves room for walking, strength, flexibility, or restorative movement while giving your body time to adapt. Smart training means crafting a fitness week, not just firing off daily sprints.

HIIT works when you let it. Daily abuse wears you down. For lasting strength, resilience, and mental clarity, couple your intense interval sessions with recovery, variety, and respect. The gains you get may be invisible by the minute, but over time, they shape a fitter, stronger you.

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