Tag: workout routine
5-Minute Workout That Replaces High-Intensity Cardio
theguy 0 Comments Cardio Get fit Health Healthy Food
A 5 Minute Workout That Replaces High Intensity Cardio Is it you who always dreamt about the Fit Body, but didn’t know how to start or Is it you who always thought that squats and crunches are just too much for you We found a solution for you. No matter whether you’re a beginner or just a busy lady or gentleman These seven simple exercises will take just five minutes of your time and will suit any level of physical condition Because they’re all based on one phenomenal exercise, plank. Hey don’t run away no This is good Plank is famous for it’s four main benefits, One, a toned belly Two, strong back. Three, flexible body, Four, good posture Just do it with us every day preferably in the morning when you’re still fresh and full of energy And we will make sure that every training is fun and In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey What are you doing in my bathroom? So why do we make the first step to your transform body right now.
Let’s start. You don’t even have to start your stopwatch I’ll be counting for you Exercise number one full plank Lie down with your belly on the floor Then raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally You need to keep this position only for 60 seconds, let’s give it a try ready the countdown starts now Plank is one of the best exercises for core conditioning It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance How are you doing hold on try to breathe normally? inhale… exhale That’s right Okay, just five seconds left five, four, three, two, one Wow that’s great. Let’s try the next one Exercise number two elbow plank Keep the same position on your belly now Raise your body on your elbows and toes and keep it horizontally Your body should make a straight line head to heels Don’t forget to breathe normally This time only 30 seconds come on you can do it Plank is one of the basic poses in yoga So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day Yogi’s don’t lie especially the yogi who said when you come to the fork in the road take it Three-two-one you are SuperDuper.
I’m amazed All right here we go exercise number three raised leg plank Prop your body in the position of elbow plank Raise your right leg to the level of your glutes or higher and breathe normally Up we go Breathe normally because your muscles will need to receive oxygen If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body Three-two-one Now put your right foot on the floor and raise the left leg to the level of your glutes that’s right hold on Apart from working on your back, abs, chest, neck and shoulders Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body so inhale exhale inhale exhale Two one great! Can see you’re ready for exercise four left side plank Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line breathe normally And up, only 30 seconds Side plank makes your abdominal side muscles stronger and keeps your waist thin Whoo it’s also a great pose to strengthen your shoulders and arms that’s right.
It’s not hard is it? Five four three two one well done! Exercise number five can I guess mm-hmm right side plank Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally And another thirty Seconds have started just now Keep your balance don’t sink in the shoulder I can see you, you are doing great. We’re almost there Three-two-one, okay, just two exercises left Exercise number six full plank again Absolutely, you’ve done this one before will let’s repeat raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally This time only thirty Seconds you can do it Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid Yes, just like that You are just a plank superhero, you know that don’t you maybe five more seconds mm-hmm and here they are five four three two one Wow! And one last exercise to go Exercise seven elbow plank Yes again Okay, keep the same position on your belly now raise your body on your elbows and toes and keep it horizontally Your body should make a what straight line head to heels right and breathe You should hold the position for sixty Seconds How you doing keep your glutes down your body is a straight line yeah, there you go, Oh 30 seconds already passed and you are still standing.
You are my superstar All righty Keep going Ahh five seconds left five four three two one All right, you’ve done it. You are a god of Plank All right, and here is your daily workout plan summary that might be handy Number one Full Plank One minute, Two Elbow Plank 30 seconds Three, raised leg plank right leg 30 seconds, left leg 30 seconds Four, right side plank 30 seconds. Five left side plank 30 seconds Six, full plank 30 seconds Seven elbow plank one full minute And, one last thing before we say goodbye today once you feel that you are ready to intensify your workout Try not to lie down on the floor between the exercises and just keep your body up while changing the arms position Yeah, you can do it. I’m sure you can make it. See you tomorrow Have you tried plank exercises before share your experiences in the comments? Don’t forget to hit the like button and click subscribe to stay on the bright side of life .
Read More
11 Rookie Workout Mistakes You Should Avoid
theguy 0 Comments Cardio Get fit Health Healthy Food
Eleven rookie workout mistakes you should avoid Going to the gym is great. Workouts are good for both your body and your mind after a stressful day. But we often make mistakes during our workouts that stand in the way of being healthy Did you know that doing exercises in a wrong way is even worse than doing nothing at all? Why do you go to the gym regularly and don’t get the desired resuls? In this video, we collected the 11 most common workout mistakes that you should avoid.
Remember the devil is in the details 11. long cardio workouts When it comes to cardio workouts, you need to learn to keep the balance. On the one hand, don’t exhaust yourself. Overdoing cardio can have a negative effect on your cardiovascular system We are pretty sure that the last thing you want from your workouts is heart problems. On the other hand, not doing enough means exercising in vain. Of course, it’s different for everyone, but the average duration of a cardio training should be around 30 minutes We recommend you start small and gradually build your way up. This way you will know your limits and keep your heart safe 10. low calorie diet Generally, low calorie diets are healthy and can slow down the aging of the heart and prevent cardio diseases However, they contain very small amounts of fat that your body needs so much during an intensive workout To get the necessary fats, proteins and carbohydrates for your body, eat more salmon and avocado These products have enough fat but they are healthy and nondestructive 9.
Not sleeping enough Of course, not sleeping enough means lower physical performance and slower recovery And when you feel tired, there is no point going to the gym. In such a bad mood, you will be cheating yourself, doing the exercises just for show. like this video if we’re right 8. sports drinks with electrolytes Drinks with electrolytes can harm your body a lot because they contain a large amount of sugar This is exactly why they seem to make you feel energetic and refreshed Drink pure water instead.
Many people think drinking water when exercising is wrong, but you are not one of them, right? Don’t torture yourself by not drinking any water. During a workout your body actively loses a lot of fluids So be kind. Don’t deprive yourself of life-sustaining water 7. eating more Yes, sometimes you may feel like a good workout is a great feat So you deserve a feast We’re not fans at this pun either. If you want to keep your weight in check or even decrease it, you have to eat right and stay away from empty calories What do you choose? super tasty hamburgers or a beautiful body? 6. working out on an empty stomach If you come to the gym hungry, there is a great chance you won’t be able to finish the workout because of tiredness and feeling unwell If you don’t want to lose consciousness, this is not a joke.
It’s real In the gym, eat two hours before exercising. Two hours is enough for the body to digest the food to the point when you are already not feeling sleepy and not hungry yet 5. going to the sauna after a workout Like we said before, during an intensive workout you lose a lot of fluids because of that your body pressure rises So a hot bath or a sauna can be very dangerous for your heart and blood vessels So, if you want to wash off the sweat, take a warm shower instead. It’s quicker and less harmful. 4. using a scale Do you feel discouraged every time you step on a scale? Well you shouldn’t. You can comfort yourself with this thought: Muscles weigh more than fat So maybe the fat you wanted to burn turned into muscles Seriously speaking, to get accurate measurements, you need to use special devices that can tell you how much fat there is on your body 3. not hiring a fitness trainer Some people, if not most, need a Shia LaBeouf in the gym, someone who can yell at them. Just do it. If you are one of such people, don’t be cheap and hire a trainer He or she won’t let you stop when you want to Trainers are usually great motivators besides their job is to develop a training program that fits your needs and your physical capacity A professional trainer can make sure you do all exercises correctly and don’t harm yourself accidentally 2.
Not cooling down Don’t forget to take a few minutes to stretch after a workout it will reduce the pain in the muscles and make your recovery much faster. Also when running, don’t stop immediately Slow down gradually and walk a little in the end. Don’t forget about this and leave some energy for it 1. daily workouts Regular workouts and eating healthy food are your way to a great body But regular doesn’t mean everyday. If you workout every day you will feel exhausted. and your muscles won’t have time to recover Ironically, daily workouts lead to the increase of cortisol in your body This hormone may cause your weight to increase so that all of your effort will be for nothing To avoid this, take breaks between training sessions, get enough sleep and eat well Do you know any other workout mistakes that we should avoid in the gym. Share them in the comment section below Share this video with your friends to help them get their dream bodies and hit the like button below the video The more likes we get, the faster we make new videos for you
Read More
Fitness Motivation ? 5 Tips for Getting Motivated to Workout & STAYING Motivated to Workout!
theguy 0 Comments Get fit
When you’re brand new to the world of fitness, it’s super easy to get overwhelmed with any and everything relating to diet and exercise. But one of the hardest parts about starting a healthy lifestyle, is the elusive idea of “motivation” and inspiration. How do you get motivated to work out? How do you STAY motivated to work out? I give you five tips for finding that healthy lifestyle motivation, and a couple tricks for keeping that inspiration high. First, visualize your goals. This can mean a lot of different things to many different people. Are there a pair of jeans that you want to fit into? Is there an occasion, or a trip coming up that you want to look good for? Visualizing your goals can help immensely when it comes to fitness motivation, and the nice thing is that you can visualize your goals in many different ways. If you have an event coming up, having a weekly countdown to that event really helps keep me on track. For daily motivation, scrolling through before-and-after pictures of people when they’ve jumped on the healthy lifestyle bandwagon is hugely inspirational for me.
Reddit.com/r/progresspics is a great place for this, particularly because the people in that subreddit are usually pretty average people for the most part, without the help of sketchy supplement sponsors, or undisclosed plastic surgery operations. They’re people that are primarily just like you and me. Usually, they also dive into the exact workout and diet plans that they used to achieve their goals, which is pretty motivational all on its own and can further inspire you to maybe do the same. Motivational tip number two: have your workout gear laid out, ready to go the night before. If you want to start working out first thing in the morning, simply having your clothes already laid out makes it a lot easier to just throw on first thing in the morning before you can even talk yourself out of it. But it doesn’t just stop with clothing; the same could go for your morning breakfast as well.
Having easy things prepared the night before like overnight oats, or a piece of fruit, or even pre-brewed coffee, makes your morning routine a lot easier to ease into. But even if you’re not a morning workout person, I would still try laying your clothes out anyway. Sometimes I find that simply having my workout clothes ready to go is hugely motivating all on its own, because it’ll be staring me down, urging me to squeeze a workout in halfway through the day or into the evening if it’s laid out somewhere visible. One thing I find absolutely paramount to keeping motivation through the roof is having a plan. You want to start running? Awesome! How many miles do you want to hit? How fast do you want to go as a goal? How long do you want to run for, or where you want to go? Even just having the basics in mind is key to having a successful workout. The same is true for strength training, or really any other form of exercise. What muscle groups do you want to hit? How many sets of what exercises? Write these things down, or keep a log in your phone so you can build and expand upon these workout stats.
Personally, I like to use Google Sheets, which is basically like a cloud version of Excel. Everyone with a gmail account has access to it, which could potentially be literally every single person watching this video right now. It’s extremely simple to write out an exercise routine in chart form, which is then easy to modify from your phone right at the gym or wherever you plan to be. Seeing yourself progress in a workout log or in an app is hugely motivating, and you’ll wish you’d started earlier when you see those milestones surpassed.
Another tip is to surround yourself with inspiration. There’s nothing worse than feeling that itch to workout, but having your surroundings bog you down. This can be anything from having outdated music on your Spotify playlist, or not having a workout partner, or even having a cluttered house. Little things like these can grate away at your motivation level, and can start to drain you over time so try to have these things in check. There are a ton of different workout playlists on apps like Spotify, so if I’m feeling sick of my regular music, I’ll switch it up by trying a completely different playlist than my own. And sometimes, when no music sounds right at that moment, I’ll listen to a podcast instead.
I’ve linked a couple of my favorite podcasts in the description bar below if you’re feeling like you just need to spice up your auditory motivation a little bit. If you’re somebody that likes having companionship when you work out for that extra boost of motivation, maybe try a few classes at your local gym, or meetups on Facebook. Chances are, you live somewhere where someone else is looking for a workout partner as well, and this is a great opportunity to branch out, make new friends, or try something new like a fitness class. Wait. And if you’re somebody that likes at-home workouts, keeping your space clean and clutter-free is a huge motivation factor for me. I try — keyword is “try” — to spend 15 minutes a day decluttering my space and I never regret doing so. It gives me more space to move around, and when your workout is done, you don’t feel brought down by your surroundings afterward.
Above all, know that habit trumps motivation. At the end of the day, motivation and inspiration will only get your foot in the door, and sometimes not even that. It’s up to you to make it a habit and continue to inch toward your goals. One thing that helps me keep the habit is setting a schedule and trying as hard as I possibly can to stick to it. If you’re wanting to put on a bit of muscle, plan your week out with what muscle groups you want to hit on what days, weights you want to start with, the number of sets and rep ranges, etc. Have this all written down somewhere, and for one whole week, try to stick to the schedule. Apps like Google Calendar make this a lot easier, because you could put your specific workout into the calendar and it will remind you on your phone when it’s time to go work out.
Another mind trick I have for keeping the habit is to treat it like a real, true job. I found the biggest personal gain in my overall fitness and health when I treated my workouts and eating habits like a second job, and not like some optional thing. Getting outside and going on a run wasn’t an option, it was something I HAD to do, and like a job, it was a priority in my life. If a friend called me up and asked me to hang out during the time that I was supposed to be working out, they would have to wait until I was done. And like a job, sometimes it’s okay to take vacation time or sick days.
Truthfully, there are just some days where getting a workout in isn’t an option, because either you’re feeling under the weather, or you’re too busy, or you’re on vacation, or really anything else. But like a job, those moments are temporary and fleeting. When motivation fades, it’s up to you to stick with the habit that you’ve established, and I always find that treating it like a job really helps me keep that habit.
Making your health and fitness a true priority in your everyday life will show you monumental gains, not only in a physical sense, but also in your confidence and overall happiness. Getting a workout in always kind of sucks when you’re just starting, but, oh it feels so good when you’re done. Being inspired and motivated by your surroundings, your goals, and your plans, is a huge step in beginning your healthy lifestyle. But at the end of the day, it’s up to you and your willpower to turn your motivation into a sustainable habit.
Read More
2-Exercise Workout to Get Slim Legs in a Week
theguy 0 Comments Get fit Health
Two-exercise workout to tighten your legs in a week. Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats! Yeah, I know, squats. Well, they work. So, we’ve made a week training plan for you. You should perform only two exercises each day. They’re simple, and you can do all of them at home while watching this video. Follow it, and watch your body change for the better.
Day one – exercise number one – basic squat. Start your weekly workout with basic squats. Place your feet shoulder-width apart, standing on your whole foot. Imagine you’re sitting down on a chair, with your knees and feet in the same line and your back straight. You can keep your balance by raising your arms in front of you. Rise back up as slow as you can. This exercise is one of the best for the butt, as it strengthens muscles of the buttocks, thighs and ankles. For a start, you should do it 10 times. Here we go. 10 9 8 7 6 5 4 3 2 1 well done. Exercise number two – squat with kickbacks. Place your feet a little wider than shoulder-width apart and squat. As you stand up, transfer your leg to one leg and kick back with another. Return to the starting position and repeat on the other side. You should do five times for each leg. Ready, go. Kickbacks will put your buttocks to work.
This exercise is a more dynamic version of the basic squats. It’ll help you make your legs look perfect, and increase your muscle tone all together. Hey, great job. That’s enough for the first day. Day 2 – exercise number 1 – sumo squat. All right, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy doesn’t it? These squats strengthen both your torso and buttocks. Let’s repeat the exercise 10 times. 10 9 8 7 6 5 4 3 2 1 Well done.
Exercise number two – reaching sumo squat. This exercise adds some cardio. So, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Keep your hands straight down. Strain your buttocks, stand up and raise your hand above your head. Let’s repeat ten times, okay? I’ll count for you. 10 9 8 7 6 5 4 3 2 1 Day three – exercise number one – oblique squat. Your waist will thank you for this exercise. Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat ’til your knees are bent at a right angle. Strain your buttocks, and raise your left knee towards your left elbow. Repeat on the other side. You should do this five times on each leg. So, totally, ten. Ready? Let’s start with the left leg. 1 2 3 4 5 Now, the right one. 1 2 3 4 5 well done. Exercise two – pop squat. This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.
Set your feet a little wider than shoulder-width apart. Imagine you’re sitting down on a chair, with your knees and feet in the same line. Strain your buttocks, bring your feet together while standing up and moving your straight hands back. You should do it only ten times. 1 2 3 4, come on, 5 6 7, that’s it, 8 9 and 10. You’re doing super great. Day four – exercise number one – narrow squat. It can also be called a warm-up or the pistol squat. Set your feet close together and squat down. Keep your back straight. How many times should you repeat it? Only 10. I’ll count for you. Ready? 10 9 8 7 6 5 4 3 2 1 Way to go. Exercise number two – pistol squat. A tough exercise with a lot of work for your knees, so do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something. Set your feet close together. Stretch your right leg in front and squat down on your other leg. Then, repeat on the other side. You should do five times on each leg.
Shall we begin? Let’s start with the left leg. Here we go. 1 2 3 4 5, all right. Now, the right one. Ready? 1 2 3 4 5, well done. That’s it for the fourth day. Day five – exercise one – curtsey squat. Many muscle groups are involved simultaneously. So, set your legs wide apart with your toes outward. Press your hips back a bit, and squat until your knees are bent at a right angle. Bend your left knee and cross the right leg behind you. Repeat on other side.
You should perform the exercise five times on each leg. Let’s start with the right leg. Ready? 1 2 3 4 5, well done. Now, the left one. Ready? 1 2 3 4 5, all right, well done. Now, the second exercise. Exercise number two – split squat. This exercise significantly strengthens your calves, hips and buttocks. Set your legs wide apart, one foot in front of the other. Keep your back straight and squat. Repeat on the other side. As usual, you should perform the exercise five times on each leg. Start with the right leg. Ready? 1 2 3 4 5 Now, the left one. Ready? 1 2 3 4 5, hey, you’re doing great.
Day six – exercise number one – isometric squat with toe taps. Silver-Fagan calls it the booty burn because of the muscles are as tight as possible. Set your feet a little wider than shoulder-width apart. Squat with your knees and feet in the same line. Stretch your right leg to the right, keeping it straight. Repeat on the other side. Five times on each leg is your goal, so let’s start with the right leg. Ready? 1 2 3 4 5 Okay, let’s go to the left one. Ready? 1 2 3 4 5, all right, good going. Exercise number two – pop squat. All right, set your feet a little wider than shoulder-width apart, imagine you’re sitting down on a chair, with your knees and feet in the same line. Strain your buttocks, bring your feet together while standing up and move your straight hands back. You should do it only ten times. So here we go. Ready? 1 2 3 4 5 6 7 8 9 and 10 Hey, you’re doing super great. Day seven – exercise number one – sumo squat. Set your legs wide apart with your toes outward.
Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy, doesn’t it? These squats strengthen both your torso and buttocks. Let’s repeat the exercise ten times. Ready? 10 9 8 7 6 5 4 3 2 1 Well done. Exercise number two – oblique squat. Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, and lift your left knee towards your left elbow. Repeat on the other side. You should do five times on each leg. So, a total of ten. Ready? Let’s start with the left leg. Here we go. 1 2 3 4 5 All righty.
Now, the right one. Ready? 1 2 3 4 5, all right, well done. If you perform the exercises correctly, you will notice changes in your body within a week. As a bonus, you’ll develop a habit of doing this five minute workout every day. Want to improve your body even more? Then double the effort. Don’t forget to hit the like button below the video and save it to your favorites. And click subscribe to stay on the bright side of life. .
As found on Youtube
Read More
Recent Comments