Author: admin

Posted on

Strength Training for Beginners: A Complete Guide

Ryunepal-Strengthtraning

Estimated Reading Time: 3-4 minutes

Strength Training for Beginners: A Step-by-Step Guide to Getting Stronger

Introduction to Strength Training

Strength training is one of the most effective ways to build muscle, burn fat, and improve overall health. Whether you’re looking to increase strength, improve mobility, or enhance your athletic performance, lifting weights should be a key part of your fitness routine.

Key Benefits of Strength Training:

  • Increases muscle mass and endurance
  • Boosts metabolism and fat loss
  • Strengthens bones and reduces injury risk
  • Improves posture and flexibility
  • Enhances mental health by reducing stress and anxiety

Read more about strength training fundamentals in this beginner’s guide.

Benefits of Strength Training

1. Increases Muscle Mass & Strength

Building muscle helps improve physical performance and reduces the risk of injuries in daily life.

2. Enhances Metabolism & Fat Loss

Strength training increases your resting metabolic rate, meaning you burn more calories even when at rest.

3. Improves Bone Health

Lifting weights strengthens bones and reduces the risk of osteoporosis and fractures.

4. Boosts Mental Well-Being

Exercise releases endorphins, reducing stress and boosting confidence and focus.

For more details on strength training benefits, check out this expert analysis from Harvard Health.

How to Start Lifting Weights

Starting a strength training routine requires the right approach to avoid injury and maximize results.

1. Learn the Basics

  • Master foundational exercises like squats, deadlifts, presses, and rows.
  • Understand proper form before increasing weights.

2. Begin with Bodyweight Exercises

Before adding weights, start with movements such as push-ups, lunges, and planks.

3. Use Light Weights First

Focusing on technique prevents injuries and ensures long-term progress.

4. Follow a Structured Plan

A well-planned workout routine helps ensure balanced muscle development.

For a step-by-step fat lose and strength building, refer to this guide Best Nepali Foods to Lose Weight.

Strength Training vs. Cardio

Both strength training and cardio have their unique benefits, but which one should you prioritize?

Strength Training Benefits

  • Builds muscle and increases strength
  • Improves metabolism and burns fat
  • Strengthens bones and joints

Cardio Benefits

  • Improves heart health and endurance
  • Helps with weight management
  • Enhances lung capacity

Read more on why strength training for Women is necessary here.

Which is Better?

A balanced approach combining both strength training and cardio is ideal for overall fitness. Learn more from this research.

Best Strength Training Exercises for Beginners

1. Squats (Legs, Core, Glutes)

  • Variations: Bodyweight squats, goblet squats, barbell squats

2. Deadlifts (Hamstrings, Glutes, Back)

  • Variations: Romanian deadlifts, sumo deadlifts

3. Bench Press (Chest, Shoulders, Triceps)

  • Variations: Dumbbell bench press, incline press

4. Rows (Back, Biceps)

  • Variations: Bent-over rows, dumbbell rows

5. Overhead Press (Shoulders, Triceps)

  • Variations: Dumbbell shoulder press, military press

6. Planks (Core Strength)

  • Variations: Side planks, forearm planks

If you are a women who is trying to get into powerlifting this blog is a must How to Start Powerlifting as a Woman – What You Need to Know.

How Often Should You Do Strength Training?

Recommended Frequency:

  • Beginners: 3 days per week (Full-body workouts)
  • Intermediate: 4 days per week (Upper/Lower body splits)
  • Advanced: 5-6 days per week (Muscle group splits)

Example Weekly Plan:

  • Monday: Full-body strength workout
  • Wednesday: Full-body strength workout
  • Friday: Full-body strength workout

Give your muscles 48 hours of rest between workouts for optimal recovery and growth. More details on recovery strategies can be found here.

Conclusion

Starting strength training as a beginner may seem overwhelming, but following a structured plan will ensure steady progress. Focus on learning proper technique, training consistently, and prioritizing recovery.

Next Steps:

  • Start with bodyweight exercises before lifting weights
  • Train 3 days per week and gradually increase intensity
  • Follow a structured program for the best results
  • Balance strength training with cardio for overall fitness

For high-quality gym gear and weightlifting belts, check out RYU Nepal.

Posted on

How to Get Stronger Without Getting Injured

Getting stronger isn’t just about lifting heavier weights it’s about training smart, using proper form, and preventing injuries. Many lifters push their limits too soon, leading to strains, muscle tears, or long-term setbacks. In this guide, we’ll explore how to gain strength safely, avoid injuries, and maximize performance with the right techniques and gym gear. for women who want to get stronger and heavy look into this to get started Powerlifting for Women: A Complete Guide to Strength and Confidence.

Get Stronger Without Getting Injured

1. Prioritize Proper Warm-ups & Mobility

Cold muscles are more prone to injury. Before lifting heavy, start with dynamic stretches and mobility work to prepare your body.

✅ Best Warm-Up Routine for Strength Training:

  • 5–10 mins of light cardio (jump rope, treadmill, rowing)
  • Dynamic stretching (arm circles, leg swings, hip openers)
  • Activation exercises (banded glute bridges, shoulder mobility drills)

🚀 Pro Tip: Always perform warm-up sets with light weights before moving to your working sets.

2. Master Proper Lifting Form

Poor form is one of the biggest causes of gym injuries. Even if you’re strong, incorrect technique puts unnecessary strain on your muscles and joints.

✅ Common Form Mistakes & How to Fix Them:

  • Deadlifts: Keep your back neutral, avoid rounding your spine.
  • Squats: Push your hips back, keep knees in line with your toes.
  • Bench Press: Keep your shoulder blades retracted, avoid excessive arching.

🔹 Use a gym belt to stabilize your core for squats and deadlifts, reducing lower back strain.

3. Progressive Overload – But Smartly!

To build strength, you must progressively increase weight, reps, or intensity. However, increasing too fast can cause injuries like muscle strains, joint pain, and ligament tears.

✅ Safe Progressive Overload Strategy:

  • Increase weights by 2.5-5% per week.
  • Prioritize slow, controlled movements over ego lifting.
  • Allow proper recovery before maxing out again.

🚀 Pro Tip: Keep a training log to track your lifts and ensure gradual progress without overloading your body.

4. Use the Right Gym Gear for Injury Prevention

High-quality lifting gear can protect your joints, improve stability, and reduce injury risks.

✅ Essential Gym Gear for Strength Training:

  • Weightlifting Belt: Provides core support and prevents lower back injuries.
  • Wrist Wraps & Straps: Improves grip strength and reduces wrist strain.
  • Knee Sleeves: Supports knee joints during heavy squats & lunges.
  • Lifting Shoes: Provides a stable base for squats and deadlifts.

🔥 Investing in premium gym gear can improve performance & longevity in training.

5. Prioritize Recovery & Listen to Your Body

Muscles don’t grow in the gym—they grow when you rest and recover. Overtraining without recovery leads to burnout, decreased performance, and increased injury risk.

✅ Best Recovery Practices:

  • Sleep 7-9 hours per night for muscle recovery.
  • Stay hydrated to keep joints lubricated.
  • Use foam rolling & stretching to reduce muscle tightness.
  • Take rest days – Strength grows in recovery, not just workouts.

🚀 Pro Tip: If you feel pain (not soreness), stop immediately and assess before continuing.

Final Thoughts: Train Smart, Lift Strong

Getting stronger is a marathon, not a sprint. If you focus on proper form, progressive overload, using the right gym gear, and prioritizing recovery, you’ll build long-term strength without injuries. For the best type of belt in Nepal please do check this out Best Gym Belt in Nepal.

🔥 Want premium gym gear to support your strength training? Check out RYU’s weightlifting belts, wrist wraps, and knee sleeves for maximum support!

Posted on

Pregnancy Clothes in Nepal: A Style Guide for Expectant Mothers

Pregnancy Clothes Style For Nepali Mothers

Pregnancy is an exciting journey, but finding the right maternity clothes in Nepal can be challenging. Your body is changing, and you need clothing that provides comfort, flexibility, and style. Whether you’re looking for casual wear, office-friendly outfits, or comfortable loungewear, this guide covers everything you need to know about pregnancy clothes in Nepal.

Why Maternity Wear Matters During Pregnancy

During pregnancy, your body undergoes significant changes, making it essential to choose clothing that adapts to your growing belly while ensuring comfort and support. The right maternity wear helps you feel confident and comfortable throughout all trimesters.

Benefits of Maternity Clothes:

  • Provides extra comfort and support
  • Reduces pressure on the abdomen
  • Enhances mobility and flexibility
  • Adjusts to your growing baby bump
  • Helps maintain confidence with stylish outfits

Types of Pregnancy Clothes for Every Occasion

1. Maternity Tops & Tees

A well-fitted maternity top is a must-have in every pregnancy wardrobe. Look for stretchable fabrics like cotton, jersey, and bamboo for breathability and comfort.

Best Styles:

  • Empire waist tops (flattering and adjustable)
  • Stretchable tank tops (perfect for layering)
  • Wrap-around tops (flexible for size changes)

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

2. Maternity Jeans & Bottoms

Pregnancy jeans and trousers come with an elastic or adjustable waistband to fit your growing belly. Look for over-the-bump or under-the-bump styles based on your comfort preference.

Best Options:

  • Over-the-bump maternity jeans (extra belly support)
  • Soft maternity leggings (great for casual wear)
  • Palazzo pants (loose and breathable)

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

3. Maternity Dresses for Comfort & Style

Dresses are one of the easiest and most comfortable maternity outfit choices. They allow room for growth and provide a stylish look without restriction.

Best Pregnancy Dresses:

  • Wrap dresses (adjustable and stylish)
  • Maxi dresses (flowy and comfortable)
  • A-line dresses (great for all body types)

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

4. Maternity Activewear & Leggings

For active moms-to-be, maternity activewear is essential. High-waisted leggings with belly support and moisture-wicking fabrics can keep you comfortable during workouts. Check this exact Maternity Activewear & Legging on Ryu.Nepal.

What to Look For:

  • Breathable and stretchable materials
  • High-waist design for belly support
  • Sweat-absorbing properties

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

5. Maternity Nightwear & Loungewear

Comfort is key, especially during pregnancy. Look for soft cotton pajamas, nightgowns, and oversized shirts to help you relax and sleep comfortably.

Recommended Choices:

  • Nursing-friendly nightgowns
  • Soft stretchable loungewear
  • Cotton pajamas with elastic waistbands

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

Where to Buy Pregnancy Clothes in Nepal

If you’re looking for high-quality maternity wear in Nepal, here are some of the best places to shop:

1. Local Boutiques & Stores

Many local stores in Kathmandu, Pokhara, and other cities offer maternity wear collections. Visit women’s clothing shops that specialize in pregnancy and nursing-friendly clothing.

2. Shopping Malls & Department Stores

Department stores like Bhatbhateni, City Center, and Labim Mall often have sections dedicated to maternity wear.

3. Online Stores in Nepal

Online shopping is a great way to find maternity clothes from the comfort of your home. Popular online marketplaces include:

  • Daraz Nepal – Wide range of maternity clothing
  • Instagram & Facebook Shops – Many local brands offer custom maternity wear. For the best deal check our page Ryu.Nepal.

4. Local Markets for Budget-Friendly Options

Traditional markets like Asan, Indra Chowk, and New Road offer budget-friendly pregnancy clothing options. Make sure to check the quality and comfort before purchasing.

How to Choose the Best Pregnancy Clothes for Nepali Mothers

✅ Prioritize Comfort

Choose soft, breathable, and stretchable fabrics like cotton and bamboo for all-day comfort.

✅ Invest in Versatile Pieces

Opt for clothes that can be styled in multiple ways, such as wrap dresses and layered outfits.

✅ Check Size & Adjustability

Pick maternity clothes that offer adjustable features like elastic waistbands and wrap designs for better fit throughout pregnancy.

✅ Consider Your Lifestyle

If you’re working, invest in maternity office wear. If you’re staying at home, prioritize loungewear and casual outfits.

✅ Plan for Post-Pregnancy Wear

Choose maternity clothes that double as nursing wear, making them useful even after childbirth.

Pregnancy Fashion Trends in Nepal

Maternity fashion is evolving, and stylish options are now available for Nepali mothers-to-be. Here are some current trends:

  • Minimalist & Neutral Tones – Earthy and pastel colors are trending
  • Bohemian Style Dresses – Flowy and lightweight dresses for extra comfort
  • Athleisure Maternity Wear – Comfortable and stylish sportswear-inspired outfits
  • Traditional Wear with a Modern Twist – Sarees and kurtis designed for pregnancy

Final Thoughts

Choosing the right pregnancy clothes in Nepal doesn’t have to be difficult. By focusing on comfort, flexibility, and style, you can create a wardrobe that supports your journey through pregnancy. Whether shopping locally or online, explore different styles and invest in pieces that make you feel confident and comfortable. For the best healthy Nepali food for mothers checkout this blog for more info.

Posted on

A Beginner’s Guide to Fitness Gear in Nepal

Yoga mat

Starting your fitness journey is exciting, but selecting the right gear can feel overwhelming, especially in Nepal, where options can vary widely. Whether you’re planning to work out at home, join a gym, or dive into outdoor activities, having the right fitness gear is crucial for safety, performance, and motivation. However, fitness doesn’t just start with gear it begins with the right diet. To kickstart your journey with a focus on nutrition, check out our blog on the best Nepali foods for weight loss here. This guide will help you navigate your choices and start strong.

Why Does Fitness Gear Matter?

Investing in the right fitness gear isn’t just about looking the part; it’s about enhancing your performance, ensuring safety, and staying consistent. Proper equipment helps you avoid injuries, achieve better results, and maintain motivation by making workouts more comfortable and effective.

Essential Fitness Gear for Beginners

1. Gym Belt

A gym belt is vital for those lifting weights. It provides lumbar support, stabilizes your core, and reduces the risk of injury during heavy lifts like squats and deadlifts. Want to learn more about the different types of belts and how to choose the right one for your needs? Read our detailed guide on gym belts here.

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

2. Dumbbells and Kettlebells

Perfect for strength training, these versatile weights allow you to perform a wide range of exercises to build muscle and improve endurance.

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

3. Resistance Bands

Lightweight, portable, and affordable, resistance bands are great for strength training, stretching, and even rehabilitation exercises.

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

4. Yoga Mat

Whether you’re into yoga, Pilates, or simple stretching, a high-quality yoga mat ensures comfort and grip during floor exercises.

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

5. Jump Rope

Cardio doesn’t have to involve expensive machines. A jump rope is an affordable way to improve cardiovascular fitness and coordination.

Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

How to Choose the Right Fitness Gear

1. Set Your Fitness Goals

What are you trying to achieve? Weight loss, strength training, or general fitness? Your goals will determine your gear priorities.

2. Consider Quality and Durability

Cheap knockoffs might save money initially but could wear out quickly or lead to injuries. Invest in high-quality, durable gear.

3. Shop Locally or Online

Local stores let you inspect products firsthand, while online shopping offers convenience and variety. Trusted websites like Ryu Nepal provide premium options for fitness gear.

Where to Buy Fitness Gear in Nepal

Local Stores

  • Kathmandu and other major cities have fitness stores that offer gym belts, dumbbells, yoga mats, and more.
  • Visiting a store allows you to test the equipment for comfort and quality.

Online Options

  • Platforms like Ryu Nepal offer a wide range of premium fitness gear delivered straight to your doorstep.
  • Look for customer reviews and return policies before making a purchase.

Budget-Friendly Fitness Gear Options

Starting your fitness journey doesn’t have to break the bank. Many affordable options provide excellent quality. Compare local brands with international ones, and opt for durable items to avoid frequent replacements.

Common Mistakes to Avoid

  1. Buying Advanced Gear Too Soon Stick to the basics. Advanced equipment might not be necessary for beginners and could lead to frustration.
  2. Skipping Quality Checks Ensure the gear meets safety standards and is built to last.
  3. Overloading on Gear Start with essentials and expand your collection as you progress.

Start Your Journey Today

Ready to kickstart your fitness journey? Explore our premium collection of gym belts, dumbbells, yoga mats, and more at Ryu Nepal. For a limited time, enjoy 25% off on select products and free shipping across Nepal.

Take the first step towards a healthier you. Your fitness journey begins here!

Posted on

Best Gym Belt in Nepal: A Guide to Choosing the Perfect Belt for Your Fitness Goals

Ryu nepal lever belt

Best Gym Belts in Nepal

Whether you’re hitting personal records in squats or perfecting Olympic lifts, a gym belt can make all the difference. But how do you choose the best gym belt in Nepal for your needs?

This guide breaks down the three most common types of gym belts powerlifting, weightlifting, and training belts their benefits, and how to pick the perfect one. Plus, we’ll highlight some of the top-quality belts available in Nepal to help you lift with confidence and safety.

Note: If you are a beginner this is the most recommend read Strength Training for Beginners Guide.

Why You Need a Gym Belt

Before we dive into the best types of gym belts, let’s talk about why they’re essential. Gym belts:

  • Provide core and lower back support, reducing the risk of injury.
  • Help increase intra-abdominal pressure, improving strength and stability.
  • Enhance confidence, allowing you to lift heavier safely.

Whether you’re a beginner or a seasoned lifter, investing in the best gym belt in Nepal can transform your training sessions.

Top 3 Gym Belts in Nepal

Here are the top recommendations for gym belts in Nepal, catering to different needs:

1. Lever Belt (Powerlifting Belt)

  • Why It’s Great: This heavy duty leather belt is built for powerlifters. The lever mechanism ensures a snug fit and easy adjustment, making it perfect for squats, deadlifts, and bench presses.
  • Who It’s For: Serious lifters aiming for maximum stability and support.
  • Additional Tips: Ensure you check the lever mechanism’s durability and the thickness of the belt to match your lifting needs. A thicker belt often provides better stability for heavy lifts.
RYU Leather Weightlifting Belt
RYU Leaver Belt.

2. Weightlifting Belt

  • Why It’s Great: Lightweight and flexible, this belt is ideal for Olympic lifts and dynamic movements.
  • Who It’s For: Athletes who need mobility and moderate support.
  • Additional Tips: Look for belts with a tapered design that offers freedom of movement while still providing adequate back support during explosive lifts.
RYU Lever Belt - Weightlifting Support Belt.
Weightlifting Belt

3. Basic Training Belt

  • Why It’s Great: Affordable and versatile, this belt is perfect for beginners and those performing general strength training. It offers decent support without being overly stiff or bulky.
  • Who It’s For: Gym goers looking for a reliable, all purpose belt.
  • Additional Tips: Beginners should prioritize comfort and ease of use. Opt for a belt with adjustable buckles for quick size
Black Weightlifting Belt for Men and Women
Basic Belt

How to Choose the Best Gym Belt for You

When shopping for a gym belt in Nepal, consider the following:

  1. Purpose: Are you lifting heavy or performing dynamic movements?
  2. Material: Leather for durability, nylon for flexibility.
  3. Fit: Ensure it fits snugly around your waist without discomfort.
  4. Adjustability: Lever belts for quick changes, prong belts for precision, and velcro belts for ease.

Where to Buy the Best Gym Belts in Nepal?

Finding high quality gym belts in Nepal can be challenging, but trusted brands like RYU Nepal offer premium options. Whether you need a lever belt for powerlifting or a lightweight belt for general training, you can explore a variety of choices online or in-store.

Final Thoughts

A gym belt is more than just a piece of equipment—it’s a commitment to safety and performance. By understanding the different types of belts and their uses, you can make an informed decision that enhances your lifting experience. Whether you’re a beginner or a seasoned lifter, the right belt can help you push your limits and achieve your fitness goals.

Explore the best gym belts in Nepal today and take your training to the next level! For more fitness tips and insights, check out our blog on 5 Best Nepali Foods to Lose Weight. Follow our page ruynepal in instagram for the best gears in Nepal.

Note: For our Female lifter this is the must read Powerlifting for women.

Posted on

5 Best Nepali Foods to Lose Weight

Nepali Thali with rice, lentils, vegetables, and meat or fish.

If you’re looking to lose weight while enjoying delicious, nutritious food, Nepali cuisine offers some amazing options. From high-protein snacks to nutrient-packed meals, Nepali foods for weight loss can help you stay on track with your fitness goals. These traditional dishes are not only satisfying but also provide the energy and nutrients needed to fuel your body throughout your workouts.

In this blog, we’ll explore the top five Nepali foods for weight loss that are both healthy and flavorful, perfect for anyone leading an active lifestyle.

1. Gundruk Soup: A Probiotic Powerhouse

Gundruk soup is a staple in Nepali households, made from fermented leafy greens. This low-calorie soup is not only delicious but also supports digestion, boosts gut health, and helps you stay fuller for longer.

Why Gundruk Soup Works for Weight Loss:

  • Packed with probiotics that improve gut health and digestion.
  • Low in calories but high in fiber, making it a great choice for a satisfying meal.
  • Helps with digestion and keeps hunger at bay.

Pro Tip: Enjoy Gundruk soup with a squeeze of lemon for added flavor and vitamin C.

Gundruk soup served in a bowl with fresh herbs and spices.
Gundruk Soup

2. Brown Rice: The Better Carb Choice

Switching from white rice to brown rice is a smart move for weight loss. Brown rice is full of fiber and provides longer-lasting energy, making it the perfect carb source for athletes and fitness enthusiasts.

Why Brown Rice Works for Weight Loss:

  • Low glycemic index, preventing blood sugar spikes.
  • High in fiber, which helps curb hunger.
  • A great source of sustained energy for workouts.

Pro Tip: Use brown rice as a base for your favorite Nepali curries or stir-fries.

Brown Rice
Brown Rice

3. Kwati: A Protein-Packed Superfood

Kwati is a traditional Nepali soup made from sprouted lentils and beans. Rich in protein, it is ideal for muscle recovery and weight management.

Why Kwati Works for Weight Loss:

  • High in protein, helping to build muscle and support recovery.
  • Packed with essential vitamins and minerals.
  • Keeps you full longer, reducing the temptation to snack.

Pro Tip: Pair Kwati with a light salad for a balanced meal.

A bowl of warm Kwati soup made with sprouted mixed beans, garnished with fresh coriander.
Kwati soup

4. Chhurpi: The Healthy Nepali Cheese

Chhurpi, a traditional Nepali cheese made from yak or cow milk, is the ultimate high-protein, low-fat snack. Perfect for weight watchers, it satisfies your cravings while supporting your fitness journey.

Why Chhurpi Works for Weight Loss:

  • High in protein, making it a great snack to curb hunger.
  • Low in fat compared to other cheeses, so you can enjoy it guilt-free.
  • A good source of calcium, promoting strong bones.

Pro Tip: Keep dried Chhurpi on hand for a healthy, on-the-go snack that helps you stay on track with your diet.

Traditional Nepali Chhurpi cheese, a high-protein, low-fat snack for healthy eating.
Chhurpi: Nepal’s traditional cheese snack.

5. Dal Bhat with a Twist: Go Light

Dal Bhat is a classic Nepali dish consisting of lentils (dal) and rice (bhat). By making small changes, you can turn this traditional meal into a weight-loss-friendly option without sacrificing flavor.

Why Dal Bhat Works for Weight Loss:

  • A well-balanced meal with carbs, protein, and vegetables to fuel your body.
  • Easy to customize to fit your calorie and nutrient needs.
  • Provides lasting energy for your daily activities and workouts.

Pro Tip: Add seasonal vegetables like spinach or beans to increase fiber content.

Traditional Nepali Dal Bhat, a nutritious and flavorful meal for a balanced diet.
Dal Bhat: Nepal’s iconic meal.

In Conclusion: Nepali foods offer a wealth of healthy options to support weight loss and active lifestyles. By incorporating these traditional dishes into your daily meals, you can enjoy flavorful, satisfying food while working towards your fitness goals.

For the best gym gear to complement your healthy lifestyle and fitness routine, follow us on social media @Ryu.nepal for all your gym gears needs.And hey, don’t forget to check out our latest drops on the RYU you might just find your next workout favorite.Stay fit, stay active, and achieve your goals with the right gear!