Tags: exercises

Unique Lean-Body Workouts for Time-Crunched People: Super-Fast “Multi-Workouts” to do at Home or at the Office

{0 Comments}

Unique Lean-Body Workouts for Time-Crunched People:  Super-Fast “Multi-Workouts” to do at Home or at the Office

Multi-workouts are a substitute for doing your conventional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot. With this program, you will be working out for just a couple of minutes per session, several times throughout each day, 5 days/week. The program will consist of bodyweight workouts done only for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously, if you have a normal office job, you are going to have to be nonchalant about doing a few exercises in your office and having your office mates watch you. Actually, I’ve found out that the few people that have tried this have actually enticed their co-workers to join them! If you have a private office, then you don’t have to worry about everybody watching you. If you work at home, or are a stay at home mother, there’s no reason you can’t incorporate these in all through the day while at home. If you end up having a busy day with meetings and so on, and can only squeeze a couple of these 2-minute routines in, then so be it, but try to get as much done each day as you can. If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute exercises every hour, on the hour, with the exclusion of lunch. For instance, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. Several of the bodyweight exercises that are the great to focus on are: bodyweight squats (and variations) pushups (and variations) forward, reverse, or walking lunges up & down a staircase (if one is available) floor planks (holding the plank position from forearms and feet) floor abs exercises such as lying leg thrusts, ab bicycles, etc. one-legged bodyweight Romanian dead lifts This list is not completely thorough, but I wanted to keep it fairly simple. If you know other excellent bodyweight exercises, you can add those to your workout also. If you would like to keep it really effortless and don’t want to go down on the floor for something, you can adhere to squats, lunges, and push-ups and still gain great results. The awesome thing about these exercises is that you do an adequate amount in 2-3 minutes to get your blood going, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. Nevertheless, it’s usually not enough to break a sweat in just 2 or 3 minutes, so you don’t have to worry about sweating in the office or where else you may be. At the most, you might just get a little moisture on the skin. In order to develop these workouts, you could possibly add 1 or 2 reps to each set per week, or you could advance to more difficult versions of each routine every week (such as close grip push-ups, one leg raised …

Read More…

Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

{0 Comments}

Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

Did you know that the great majority of individuals in this day and age have extra abdominal fat?  It’s true. As much as 70% of the people in some “westernized” nations such as the US and Australia are now deemed either overweight or obese.  The first thing that a lot of people think of is that their added abdominal fat is simply ugly, is keeping their abs from being visible, and makes them self-conscious about showing off their body. Then again, what most people don’t understand is that additional abdominal fat in particular, is not just unsightly, but is also a high risk factor to your health. Scientific research has clearly determined that though it is unhealthy in general to gain extra body fat throughout your body, it is also dangerous to have extra abdominal fat. There are two kinds of fat that you have in your abdominal area. The first kind that covers your abs from being noticeable is called subcutaneous fat and lies directly beneath the skin and above the abdominal muscles. The second classification of fat that you possess in your abdominal area is called visceral fat, and that lies deeper in the abdomen under your muscle and surrounding your organs. Visceral fat also has a role in giving certain men that “beer belly” look where their abdomen juts excessively, but at the same time, also feels sort of hard if you push on it. Both subcutaneous and visceral fat in the abdominal area are dangerous health risk factors, but science has shown that having spare visceral fat is a lot more dangerous than subcutaneous fat.  These types of fat greatly enhance your risk of having heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Excess stomach fat has also been associated in studies with higher amounts of C-reactive protein (CRP), a marker of inflammation within the body that can cause heart disease and other health issues. Part of the reason visceral fat is especially dangerous is that studies show that it distributes more inflammatory molecules into your system on a consistent basis. One of the major reasons that several people gather more visceral fat than other people can be from a high carbohydrate diet that leads to insulin resistance in time (years of loading your system with too much sugars and starches for your body to properly handle the constant excess blood sugar). Studies show that high fructose intake, particularly from high-fructose corn syrup, can be a major contributor to extra visceral fat. If you value the quality of your life as well as your loved ones, reducing your abdominal fat (including reducing visceral fat) should be one of your TOP priorities! There’s just no excuse for it. Besides, a side effect of completely getting rid of all of that spare abdominal fat is that your abdomen will flatten out. And if you get rid of enough stomach fat, you will be able to really see those eye-catching …

Read More…

The 3 Greatest Abdominal Exercises that Are NOT Your “Regular” Ab Exercises

{0 Comments}

As a substitute of the typical ab habits that we see so frequently with crunches, situps, leg lifts, etc, I would like to give my readers better alternatives for metabolism-boosting high intensity exercises that work their entire body while also working their abs. Thus, not only creating rock hard abs & core, but also creating a much better fat-burning exercise session than a usual ab workout. I’m going to show you an example today of one of my preferred “ab workouts” that doesn’t include any exact “ab exercises” at all. This is actually a full body routine that works your abs quite hard indirectly, and jump starts a good metabolism boost!  It’s in a tri-set plan (similar to a super-set but rotating between 3 exercises instead of 2). These are: Renegade Dumbbell Rows Front Squats with Barbell Mountain Climbers on Floor A sound rep scheme that may be used for this could be 3-4 groups of 8 reps for each exercise, or more groups for less reps, such as 5 groups of 5 reps of each exercise. Mountain climbers can be completed for a time period (such as 30 seconds) instead of “reps”. Exercise Descriptions: Renegade dumbbell rows are done by starting in a push-up pose with the hands on 2 dumbbells. You then row one dumbbell up while steadying your body with the other arm. Bring the dumbbell to the ground and alternate the rowing arm while steadying with the opposite arm. This stabilizing outcome during the rows produces incredible work for your total midsection core area. Believe me… you’ll experience it in the abs! Front squats are done similar to back squats, conversely with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while maintaining your elbows out in front of you. This entails a little practice at first, so you will want to try to find a licensed trainer at your fitness center to help you with the form. Front squats necessitate extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is generally a leg exercise, you’ll experience this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really intense soreness in my abs the subsequent day. Mountain climbers are made by starting in a push-up position and then moving your feet in and out so that your knees are moving in under your chest and then back to a starting position. It sort of resembles climbing a mountain but flat on the floor. If you would like an advanced version, you can shuffle your hands 8-10 inches forwards and backward in addition to the leg activities. This really becomes …

Read More…