Now more than ever we’re looking for ways to fit in exercise. For some of you, that means moving from the gym to your living rooms and basements. Working out at home might be the answer for your busy schedule, but how do you know what fitness equipment you’ll need?
There are plenty of choices out there for home exercise: Free weights, weight training machines, home gyms…and then there’s cardio equipment, which is a category all its own. It’s hard to know where to begin, but the list below offers some ideas for what to think about before you buy home fitness equipment.
Will You Use It?
Before you buy anything, remember this: Starting with something you’ve never tried before could make it harder to succeed. That doesn’t mean you shouldn’t buy things that interest you, but keep in mind that buying equipment is no guarantee you’ll use it.
Think of activities you enjoy and start there. For example, if you hate bike riding, a stationary bike may not be a great choice. Start small. Invest in a good pair of shoes and dumbbells or resistance bands.
When planning your gym, know exactly how much you have to spend. Exercise gear doesn’t need to be expensive, but it should be quality. If you’ve got 3000 rupees available, consider an exercise ball, resistance bands and a few sets of dumbbells. If you’ve got more to spend, you might consider a home gym or a bigger piece of cardio equipment, like a treadmill or elliptical trainer.
What Do You Enjoy Doing?
Many of us buy things or do things because of others. For example, your friend says, “I started jogging and I lost 10 lbs!” Meanwhile, you loathe jogging. The more you like something, the more often you’ll do it and the harder you’ll work. Try to stay in line with your fitness personality. If you like no-impact activities, try an elliptical trainer, climber, or bike. Enjoy swimming? Try your local community pool, DRS, or health club, which will give you a variety of choices for exercise.
There is no perfect exercise. One activity is as good as another, provided that you enjoy it.
This is often an overlooked issue. Having a treadmill is cool, but what if there’s nowhere to put it? And, what are you going to do with that barbell set you just bought?
Before you buy anything bigger than resistance bands or a few dumbbells, figure out where you’ll put everything. Having an empty garage is great, but will you use it when it’s 100 degrees outside? Will your spouse really be okay with having to climb over the treadmill to get to the bathroom? Are you okay with taking out a ceiling tile if that elliptical trainer was taller than you thought? Measure how much space you have to avoid future problems.
Don’t Be Seduced By Quick-Fix Gadgets
There are people in this world who will promise you anything to get you to buy their products. Try to avoid any products that promise outrageous results with very little effort (e.g., “Lose 10 pounds in just minutes a day!”) or that only work for one muscle group.
For example, you’re better off buying an exercise ball, which you can use for core work, weight training and balance exercises. than an ab gadget that only works your abs. Many infomercials products are expensive and you can get more effective workouts with a basic set of dumbbells and good, quality exercises.
Cancer doesn’t develop overnight and certain lifestyle moves and cancer-fighting foods can help us in preventing this life-threatening disease. Here are some tips which can help you prevent cancer.
Cancer – a deadly term which scares everyone as they hear about it every now and then as these days it has become very popular with the lifestyle we follow. Common types of Cancer heard in India are lung cancer, skin cancer, ovarian cancer, cervix cancer and breast cancer. Cancer doesn’t develop overnight and certain lifestyle moves and cancer fighting foods can help us in preventing this life-threatening disease. To spread awareness, here are some tips which can help you prevent cancer.
Lifestyle tips to prevent cancer
Eat healthily and make it a lifestyle
Onion, garlic, brazil nuts and wild salmon are your best friends: All these have certain nutrients which help the body to produce cancer-fighting cells or agents and help them die naturally and prevent it from spreading all over in case of any potential. Fish, especially salmon, is packed with inflammatory omega-3 fatty acids which are likely responsible for cancer-fighting effects.
Say no to Sugary Drinks: these drinks not only aid diabetes and obesity but can be the biggest cause of endometrial cancer as well. Research has shown that the women who are habitual of having sugary drinks have 87 per cent more chances of suffering from cancer because of the weight it adds up to the body.
Have superfood Broccoli: Broccoli is considered as a super cancer-fighting food. Nutritionists recommend to have steamed ones rather than boiling or frying it before consumption as it contains more healthy components of vegetables.
Green tea, a saviour: many studies have found that tea drinkers have a reduced risk of ovarian, breast, prostate and lung cancer. ECGC, a chemical in green tea, could be one of the most powerful anti-cancer compounds due to the maximum number of antioxidants.
Maintain your body weight and be physically active
Maintaining body weight not only helps to prevent many diseases like diabetes, cardiovascular diseases and thyroid etc but proves to be the saviour from cancer as well. It is advised to include 30 minutes of physical activity in daily regime to keep you fit.
Say no to tobacco
Using tobacco, especially smoking can lead to causing cancer. Even if you are exposed to smoking, you can be the potential cancer patient. Consult a doctor to take help in quitting any kind of tobacco for a healthy and risk-free life.
Be sun safe
Skin cancer is the most common and most preventable cancer in India. Following tips can help in the prevention of the same:
Avoid going out in the sun during the strongest rays ie. Between 10 a.m. and 4 p.m.
Keep yourself covered when moving out in the sun.
Wear darker shades which can reflect ultraviolet rays as compared to the pastel shades.
Always put on your sunglasses while going out in the Sun. They are not just a style statement.
Get proper medical care
Cancer prevention includes immunity from certain diseases like Hepatitis-B, HPV, HIV and Hepatitis-C. Get yourself vaccinated and do not share needles to prevent such kind of cancer-causing diseases. Go for regular screening of your body to detect any kind of risk related to cancer and get it treated on the early stage itself.
Disclaimer: The article has been authored by Dr.Suresh, well know health &fitness coach . Views expressed are personal.
Most of you must have been following fasting as a part of your spiritual, religious, and cultural traditions. Born out of this, is a new way of fasting – IF or Intermittent Fasting! This is something really very different and that your ancestors used to follow in the era when there was no refrigeration, microwaves, food delivery, and electricity.
If you wish to know everything about intermittent fasting, then read this post to explore every bit of it!
What is Intermittent Fasting?
It is a kind of eating pattern where you cycle between abstaining from food and sessions of eating food. You don’t have to restrict to calories or food. The focus is on timing. For this reason, it is also known as time-restricted eating. You simply have to condense your eating hours into a shorter time window.
Why You Must Go for Intermittent Fasting?
Our process of digestion is highly energy-intensive and it is not meant to be ‘on’ all the time. When we allow our digestive system to rest for 12-16 hours in a 24-hour session, it is able to work to remove metabolic toxins and junk, which develop in our body over time.
When we fast, inflammation within our body reduces down and our body initiates autophagy, which is a vital cleansing process that breaks down and revamps damaged cellular elements. when human growth hormone increases, it helps to burn fat, increase muscle, cartilage, and bone growth, and restores muscle mass. The levels of adrenaline, as well as norepinephrine, also increase that release energy while burning fat. The decreased insulin levels allow to burn fat rather than storing it, and lastly, leptin and ghrelin levels are normalized.
Due to activation of such processes during fasting, it is possible for us to experience numerous health benefits like stable energy, fat loss, reduction in oxidative stress, enhanced cognitive function, reduction, and prevention of degenerative ailments in the brain, slowed aging, enhanced longevity, and more.
You see, intermittent fasting, therefore, can be a great way to reduce fat. It is because it trains your body to abstain from food and prepares it to burn stored fat and use it, rather than relying on sugars.
Who All Can Go For Intermittent Fasting?
If you want to improve your health condition and become a better fat burner then you can be a good candidate for intermittent fasting.
Here are some suggested pre-requisites for intermittent fasting:
You are consuming a well-balanced healthy diet including fat, protein, and fiber.
You can consume three meals a day and no snacks without experiencing hypoglycemic symptoms like blurred vision, light-headedness, confusion, energy dips, getting angry, and more.
You can manage stress and have not to experience adrenal dysregulation.
You are getting sufficient sleep of 7-9 hours.
You exercise regularly.
Being a woman, she does not experience hormone imbalances like thyroid, sex hormones, adrenals, and others.
You are not pregnant or breastfeeding.
You are not underweight or experiencing an eating disorder.
You don’t experience a chronic renal ailment.
Some Important Facts About Fasting
Intermittent fasting is not about starvation. The aim of this fasting is not to restrict calorie, but to restrict time.
When you do any kind of fasting, your body restores muscle mass and breaks down only fat tissue to meet the energy requirements.
Finally, intermittent fasting will not slow down your metabolism. It’s true that staying without food can reduce the metabolic rate, short-term fasting maintains body health as well as metabolic rate.
The Intermittent Fasting Approach
There are numerous approaches to intermittent fasting. Here I have mentioned some of the options that might work best for you.
12-Hour Fast – This is the recommended plan for those who are just starting with intermittent fasting. It is the safest and easiest approach to follow as most of the people don’t have issues fasting for 12-hours. You can decide a suitable time for dinner, like 8 p.m. and do breakfast exactly after 12-hours, which is 8 a.m. In between, you don’t have to eat anything, but you can always consume liquids.
Alternate-Day Fasting – This is another plan of fasting that involves fasting one day where you consume only 25% of the normal caloric value excluding starches or sugar. On an alternate day, you can eat whatever you want but not junk or processed food.
16/8 Cycling – This plan is based on the same strategy as the 12-hour fasting plan. But here, you just have to limit the eating window to eight hours and extend fasting to sixteen. Though it might be quite challenging as compared to the 12-hour fasting pattern, then the results are also profound. In this plan, you can eat dinner by 8 p.m. and have lunch by 12 in the noon to create a 16-hour daily fasting cycle. You can set a time frame as per your preference.
The Warrior Diet – This plan involves consuming small amounts of raw veggies and fruits during the day and then consuming one big meal at night.
5:2 Plan – Just like the alternate day fasting, this plan allows to eat normally five days a week and limiting the calorie intake to 500-600 calories on the remaining two days of the week.
Eat When Hunger Ensures Naturally – As per this approach if you are not feeling hungry in the morning then don’t eat breakfast. Similarly, eat dinner only if you are hungry. Don’t eat just because it is the time. This way, you can decide to fast and whenever you eat, avoid consuming high-calorie food.
Tips To Experience Hassle-Free and Safe Intermittent Fasting
Start Slow – You can start slow by finishing your evening meal 3 hours before going to bed. If you can’t follow the 12 hours fast at once, aim for a fast of shorter duration for the initial weeks.
Gradually increase your fasting window to 13 hours for 2 weeks. Once it feels easy, you can extend the duration.
If you are hungry, you can take a few deep breaths. Also, drink some water when you are extremely hungry. If still not feeling better then go out for a walk.
To Sum Up
People having consistency with the IF schedules tend to get more success with it as compared to those with erratic schedules. It is because your body adjusts to a routine, which you offer it. Give your hormones enough time to adapt to the new schedule.
Also, you can try to different intermittent fasting patterns and identify what works best for you and the schedule works best for you. It takes time for the body to get used to this way of eating. Once your body is trained to burn fat, you will be able to get all the benefits of intermittent fasting.
Hope this post is helpful for you to start with an intermittent fasting plan that you can adapt to your health and lifestyle goals!
Central nervous system (CNS) fatigue occurs after many types of exercise, but especially after strength training. While CNS fatigue also during exercise, the primary causes of CNS fatigue during and after exercise are probably quite different, and so we have to consider them separately.
#1. What is CNS fatigue, and how is it measured?
Like fatigue in general, CNS fatigue can be defined as a reduction in strength that occurs after exercise. However, CNS fatigue differs from fatigue in general because the reductions in strength occur due to changes in the brain or spinal cord. Such changes cause reductions in strength by means of a decrease in the level of motor unit recruitment (or the firing rate) that is attained during the contraction.
Importantly, these changes inside the brain and spinal cord do not affect the level of effort that is exerted during a strength test. In fact, CNS fatigue occurs when the expected level of motor unit recruitment is not attained, despite a maximal level of effort being exerted. For example, when performing a set of reps to muscular failure, the perceived level of effort is maximal at the point of task failure. However, this does not necessarily mean that the level of motor unit recruitment is also maximal at this point.
The gold standard measurement of CNS fatigue is voluntary activation, which is measured by comparing the amount of force that a muscle can produce through voluntary effort with the amount of force that the same muscle can produce during involuntary electrical stimulation. Yet, non-local changes in strength are also indicative of CNS fatigue. For example, if a workout is performed for a single leg and reductions in strength are observed in the other leg, then this would indicate the presence of (systemic) CNS fatigue.
#2. Does CNS fatigue really last for days after a strength training workout?
Despite the fact that some strength training experts continue to repeat the idea that CNS fatigue dissipates within minutes after the final set of a strength training workout, the research is clear that CNS fatigue often lasts for days after a workout, even in strength-trained individuals. For example, this recent study in male athletes found that ten sets of a heavy load strength training exercise for the quadriceps caused CNS fatigue that lasted for 48 hours afterwards.
Similarly, this even more recent study that was performed in both strength-trained and untrained males found that ten sets of a moderate load strength training exercise for the quadriceps caused CNS fatigue that lasted for 72 hours afterwards.
And most recently of all, a study in untrained males found that a bout of calf raise exercise caused CNS fatigue for 48 hours. This study tested the effect of a single-leg workout on CNS fatigue in both the trained and untrained legs, and found that there was similar amount of CNS fatigue in both legs during the period of time following the workout. This indicates that the main mechanism through which CNS fatigue is active in the days after a workout is systemic (which means that it affects the whole body) rather than local (which would mean that it only affected the trained muscle).
#3. When does CNS fatigue take longer to dissipate?
As a general rule, CNS fatigue seems to take longer to dissipate after a workout when the overall amount of fatigue is greater and more long-lasting. For example, it is well-known that the overall amount of fatigue is greater and more long-lasting when training with light loads to failure compared to when training with heavier loads. Similarly, the amount of CNS fatigue is greater and more long-lasting when training with light loads to failure compared to when training with heavier loads.
Similarly, it is well-known that the overall amount of fatigue is greater and more long-lasting after eccentric training workouts compared to after normal strength training workouts. In the above studies, CNS fatigue lasted for between 48 – 72 hours after exercise. However, some studies measuring CNS fatigue after unaccustomed, eccentric training workouts have recorded CNS fatigue lasting for longer than this.
Finally, it is also well-known that overall fatigue is greater and more long-lasting after unaccustomed workouts compared to after workouts to which the lifter is accustomed. Similarly, the amount of CNS fatigue is also greater and more long-lasting after unaccustomed workouts compared to after workouts to which a lifter is accustomed.
#4. Why does CNS fatigue take longer to dissipate?
In the above section, we saw that CNS fatigue takes longer to dissipate after workouts that involve more fatigue in general. Workouts involving strength training with lighter loads to failure cause greater and more long-lasting fatigue (and CNS fatigue) compared to workouts involving heavier loads. Similarly, workouts involving eccentric training cause greater and more long-lasting fatigue (and CNS fatigue) compared to normal strength training workouts. And finally, there is more fatigue (and CNS fatigue) when lifters perform an unaccustomed workout compared to when they carry out a workout to which they are accustomed.
This seems to imply a link between certain aspects of fatigue in general and the amount of CNS fatigue that occurs after a workout. This link may be the inflammatory response that occurs after exercise, which occurs primarily in order to repair muscle damage.
Indeed, research has often identified a strong link between inflammation and CNS fatigue. So it is logical that the inflammatory response after muscle-damaging workouts might also cause CNS fatigue. This then makes sense of the fact that greater fatigue overall is linked to greater CNS fatigue, because greater fatigue overall is likely caused by greater muscle damage. Greater muscle damage probably causes a more pronounced inflammatory response, and this in turn causes more CNS fatigue.
#5. Why might some experts assume that CNS fatigue dissipates quickly after exercise?
There are two reasons why some experts might think that CNS fatigue dissipates after exercise.
Firstly, the CNS fatigue that occurs during (and immediately after) exercise and the CNS fatigue that occurs in the days following exercise are probably caused by different mechanisms. The CNS fatigue that occurs during exercise is probably caused by spinal mechanisms (which probably dissipate quickly) and by supraspinal mechanisms involving afferent feedback (and subsequent increases in perceived effort). Thus, the CNS fatigue that is present during exercise does go away quite soon after the exercise is finished, as the causes of afferent feedback also dissipate.
Nevertheless, the muscle damage that was triggered during the workout causes an inflammatory response, which rises quickly after approximately 3 hours. This inflammatory response is what is responsible for the CNS fatigue that occurs in the days after exercise, and it is unrelated to the CNS fatigue that occurs during exercise. Thus, if we focus on CNS fatigue in the couple of hours immediately after exercise, then we will likely observe a rapid removal of the CNS fatigue that was present during exercise. Yet, that does not mean that there will not be any CNS fatigue the following day, since that would be caused by a different mechanism.
Secondly, some other measurements of CNS activity do go back to normal quickly after a workout (and not change in the days afterwards). For example, the reductions in corticospinal excitability immediately after a strength training workout disappear very quickly afterwards. While reductions in corticospinal excitability likely do contribute to CNS fatigue, they are not a good measurement of CNS fatigue. The best measurement of CNS fatigue is a reduction in voluntary activation, and another good measurement is non-local fatigue in a muscle that did not exercise.
Yet, it is clear that changes in corticospinal excitability do not reflect changes in the ability to activate the muscle, because such changes are also even more pronounced after motor learning. For example, strength training at a slow tempo and motor skill training lead to similar long-term increases in corticospinal excitability, and these increases are greater than those that occur after normal strength training at a self-paced speed. It seems likely that the short-lived changes in corticospinal excitability after a workout are more closely related to adaptations in coordination than they are to temporary reductions in voluntary activation.
Central nervous system (CNS) fatigue often lasts for a few days after a strength training workout, even in strength-trained individuals. The duration and extent of the CNS fatigue seems to be linked to the overall amount of fatigue. When workouts produce more long-lasting fatigue, they also produce more CNS fatigue. For example, workouts involving light load training to failure cause more fatigue (and CNS fatigue) than heavier load workouts, while eccentric training causes more fatigue (and CNS fatigue) than normal strength training. The CNS fatigue after a workout seems to be produced by the inflammatory response that is involved in muscle damage repair. When workouts cause more muscle damage, this leads to more long-lasting fatigue. However, it also leads to a larger inflammatory response, and this creates a larger amount of CNS fatigue.
Although gyms have not reopened yet, things are certainly not as how they used to be and we have to get used to the new rules of working out in public. Gone are the days when we could just stroll in the gym and do whatever we wanted in a carefree way. No, in post-corona times, we must adhere to the new rules of the gym, set out by governments, doctors and fitness experts.
1.The virus can exist on surfaces for over a week so only take the essentials to your gym sessions.
2.keeping your gym gear to the minimum and to “come to the gym in your gym clothes, avoid changing at the gym. Leave any bags you may have in the car, or at home if possible.
3.Bringing your own supplies is also recommended: keep you workout shoes separately in your gym bag and make sure you bring your own water bottles and avoid using the communal water fountains.
4.Wearing gym gloves is also recommended as it makes you less likely you’ll accidentally touch your face.
5.Its important being vigilant and keeping a low profile when working out in the gym in post-corona times.
6.Be sure to bring your own towel to wipe away the sweat to stop any unwanted sweat from flying all over the place.
7.Make sure that you use hand sanitizer in between using different pieces of equipment.
8.Have an organised structure for your workouts.
9.Don’t get frustrated with the gym staff if there are longer waits for equipment or limits on classes.
10.Some gyms have apps that let you check how many people are present, I would really recommend using these features if your gym has them. If not, avoid the peak times.
11.Also recommends taking breaks from the gym every couple of days to avoid injury. Development will be progressive and you don’t want to jump straight back into a full and intense routine.
12.Also suggests alternating between exercising at home and at the gym to further reduce risk of infection. “If you like to do cardio at the gym, go to the park instead. If you enjoy cycling, perhaps consider investing in a bike. There’s also plenty of strength exercises you can do at home that don’t require equipment.
13.Once back home after your session, you might want to clean your clothes/bags and yourself too by jumping into the shower (you don’t have to wash your clothes in the shower). As Dr Suresh says, “Remove your gym clothes and put them on a high temperature wash. You might also want to wipe down your phone with something like an alcohol wipe. Lastly, shower. Do this as you normally would. Make sure you wash all surfaces of the skin gently with warm water and soap.
14.Finally just chill and get used to post corona life.
Here’s another reason to encourage exercise enthusiasts not to overtrain. New research shows that cognitive fatigue is as much an effect of overtraining as physical fatigue.
To evaluate whether overtraining can “tire” the brain, researchers at l’hôpital de La Pitié-Salpêtrière in Paris compared the effect of normal training with training overload on the ability of 37 trained male endurance athletes (average age, 35 years) to make decisions. In addition to offering questionnaires, investigators used fMRI scanning to measure brain activity during cognitive exercises.
Data analysis confirmed the researchers’ hypothesis that training overload might affect the brain in much the same way as prolonged intellectual work. Over trained athletes felt more fatigue overall and showed more impulsiveness in decision-making and less ability to defer rewards, even though this conflicted with longer-term goals. Brain scans revealed lower activity in the brain region related to cognitive control. The study authors concluded that their results provide causal evidence for a functional link between enduring physical exercise and exertion of cognitive control.
The study appeared in Current Biology (2019; 29 , 3289–97).
Finding a way to reduce hip dips iѕ аn iѕѕuе with the majority оf women – a сlоѕе second tо cellulite that affects almost 90% of women. And it iѕ also probably just аѕ disliked.
Whаt Are Hiр Diрs?
As its name ѕо clearly indicates, it is a dip or an inward curve that starts just below the hip bоnе and extends till the upper thigh. Whеn you lооk аt the outline of a hip, уоu will ѕее it clearly.
Nеvеr hеаrd оf it? Perhaps you mау know it by one оf itѕ several other nаmеѕ: violin hiрѕ (rеfеrѕ to the inward curving wаiѕt of the violin), hiр dents, shelf hips, or figure 8.
Apparently, the hiр dip iѕѕuе is ѕо common, it hаѕ itѕ own scientific/medical name – it iѕ аlѕо called “trochanteric depression”.
Hiр dips саn bе саuѕеd by уоur ѕkеlеtаl оr muѕсlе structure and even genetics. Whatever the саuѕеѕ might be, following these workouts will definitely help.
Evеn though you саnnоt completely reduce hiр dips, you саn dо еxеrсiѕеѕ that will mаkе them lеѕѕ noticeable.
For еxаmрlе, if уоu have lоvе handles and lоѕе them, your hiр dips will bесоmе lеѕѕ еvidеnt. So the best thing fоr you tо dо iѕ try to tоnе uр уоur thighs and lоѕе excess belly fаt ѕо that they bесоmе less noticeable.
Some women wеаr padded panties in оrdеr to fill-out the dents, but that iѕ just a tеmроrаrу solution.
If уоu really want a more permanent solution it’ѕ bеѕt tо dedicate yourself tоwаrdѕ a рrореr workout routine and healthy еаting diet.
This might not work fоr еvеrуоnе, as еvеrуоnе’ѕ hip dips саn bе duе tо different rеаѕоnѕ.
The only thing with this solution is that there isn’t really a muѕсlе lосаtеd directly where уоur hip dips аrе but it iѕ possible to bulk uр уоur side bооtу muѕсlеѕ tо the point where it fillѕ out the dents.
Exercises That Help Reduce Hip Dips
Thеrе аrе two muѕсlеѕ that аrе in the viсinitу оf the hiр dips, and they аrе the gluteus medius and glutеuѕ minimus. Thе following exercises will target these areas in оrdеr to help fill out the dents:
1. Side Lеg Liftѕ (20 reps with each leg)
Liе on a mat on уоur lеft ѕidе with уоur lеgѕ fully extended and the right foot rеѕting on tор оf the left fооt.
Rest уоur uрреr bоdу оn уоur lеft elbow with fоrеаrm and раlm behind your head.
Slowly lift уоur right lеg so that together, уоur lеgѕ form a wide V shape.
Lower уоur lеg bringing the feet together and rереаt fоr 6 ѕеtѕ оf 20. Switch to the right ѕidе between ѕеtѕ.
Expert mode: Use ankle weights.
2. Donkey Kicks (20 reps with each leg)
Come tо an all fours position оn the mаt with palms down. Kеер your spine straight and extend уоur right lеg fully behind уоu.
Yоur bоdу should bе supported bу уоur arms and your left knee should rеmаin in the kneeling position. Continue for 6 sets оf 20, again ѕwitсh lеgѕ between ѕеtѕ.
Expert mode: Use ankle weights.
3. Bodyweight Squats (20 reps)
Stand with fееt hiр-width араrt. Feet should bе fасing forward. Lower уоur bottom as if about tо tаkе a seat. Bе careful tо keep your ѕрinе straight and tо nоt lеt уоur knees extend beyond уоur feet. Rеturn tо standing and rереаt fоr three ѕеtѕ оf 20.
Learn more about how to perform a correct squat.
Expert mode: Use a barbell and do barbell squats.
4. Lungеѕ (20 reps with each leg)
Bеgin bу standing up straight with уоur shoulders back and rеlаxеd. Kеер your gаzе fасing forward and remember to engage уоur соrе.
Next, step forward with your right lеg lowering уоur hips until both knees аrе bent аt about a 90-degree angle. Mаkе ѕurе уоur front knee is directly аbоvе your ankle, nоt pushed out tоо far, and mаkе ѕurе уоur left knee doesn’t tоuсh the flооr.
Maintain your bаlаnсе bу keeping the weight in уоur hееlѕ аѕ уоu push bасk uр tо the starting position. Repeat fоr 6 ѕеtѕ оf 20 reps, switching legs between sets.
Expert mode: Hold two dumbbells in your hands.
Give these еxеrсiѕеѕ a try. Evеn if уоu dоn’t manage to reduce hiр dips, уоu get the muѕсlе building bеnеfitѕ that come with a gооd workout. As an added bоnuѕ, regular exercisers generally fееl more confident than couch роtаtоеѕ
Sо even with уоur hip dips уоu can ѕtill feel beautiful, just don some duds that flatter уоur special figure and rосk them like you аrе walking the runway.
The summer is almost here and maybe you’re wondering what are the best bum exercises to perform for a round and toned butt. Well, we’ve covered this for you. Below are 5 of the best exercises for buttocks and for all the muscles in your upper legs.
5 Bum Exercises
These great exercises will help tone your butt and legs to get you one step closer to your perfect booty. Add any of these 5 moves into your workout at least 4 times per week, or follow the program presented at the end of the article for maximum results.
Also, make sure your diet is as healthy as possible, and that you’re doing some cardio to burn extra calories if you need to lose some weight.
Stand straight with hands at your sides.
Take a step forward with the left leg. Make sure the leg bends at knee until it forms a 90 degree angle.
Squeeze your glutes for 2 seconds.
Get back into the starting position and repeat with the right leg.
Do 15 reps for each leg.
You can hold dumbbells in each hand to make it more intense.
2⃣ Donkey Kicks
Start on all fours, hands shoulder-width and knees hip-width apart.
Raise left leg and press your heels back as far as you can, keeping the leg straight.
Squeeze your glutes for 2 seconds.
Slowly return to starting position but keep the left knee slightly off the ground.
Perform 15 reps then switch for the right leg for 15 more.
3⃣ Fire Hydrant
Start on all fours, hands shoulder width and knees hip-width apart.
Keeping your knees bent at 90 degrees all the time, lift your left leg to the side until your thigh is parallel with the ground.
Squeeze your abs and glutes as hard as you can for 2 seconds.
Return to starting position but keep the left knee slightly off the floor.
Do 15 reps with the left leg, then 15 more with the right leg.
4⃣ Inner Squat Pulse
Stand with foots shoulder width-apart, toes pointed outwards and arms straight by your side.
Squat down and keep knees in line with toes.
Maintain your spine straight throughout the entire exercise.
When in squat position, pulse up and down (4-6 times).
Stand back up to the starting position. This is one repetition.
Do 15 reps.
If you want to make it more challenging, hold a dumbbell in front of you with both hands. Or you can pulse up and down more than 6 times in one exercise.
5⃣ Weighted Bridge
Lay on your back and hold a plate (or a dumbbell) on your hips.
Place your feet under the knees, at shoulder-width apart.
Squeeze your glutes and hamstrings while pushing through your heels to lift your hips off the ground.
Hold for 2 seconds, then slowly get back to the starting position.
To redefine your butt shape in just a month, you need to repeat these 5 bum exercises daily. Here is how a month full of bum exercises should look like:
Week 1: 3 sets x 5 bum exercises x 15 reps each / day.
Week 2: 4 sets x 5 bum exercises x 15 reps each / day.
Week 3: 4 sets x 5 bum exercises x 20 reps each / day.
Week 4: 5 sets x 5 bum exercises x 20 reps each / day.
You can continue to add more reps or sets to your butt workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 5 bum exercises from one week to another, it’s still a progress!
Sadly most women when they think about fat loss think the following.
“I need to lose fat,” the first associations they immediately make are two fold:
1. I have to do cardio.
2. I have to diet.
Due to this mindset, 95% of people who want to build muscle and lose fat are doomed for failure before they even start.
Without a doubt, when it comes to losing fat and building muscle, nutrition is a huge factor. As well, high intensity cardio does have it’s place. And yes, (I can’t believe I am going to say this) steady state cardio can be beneficial for some people.
However, the BIG thing that most people are missing in their fat loss equation, is lifting weights and strength training.
This is a big mistake as lifting and building muscle should be the backbone of your focus even when your goal is fat loss.
Here Are Reasons Why You Need To LIFT Heavy Weights To Lose Fat.:
Muscle = Metabolism.
You won’t build much muscle with cardio, so if you want to build muscle you have to lift.
The more lean muscle you have, the more you’re going to use calories to support everything you do. Think of muscle as the engine of your body. The more muscle you have, the more calories you will burn.
I always say to my students, “think of it this way, what burns more gas a tiny car or a big truck?”
Simple, the big truck.
So it’s important to look at how many calories you are burning 24/7 by having more muscle.
From what I have read, the average pound of muscle burns 50 more calories a day.
Being a doctor my math skills are pretty bad , but even I can figure out that if I add 5 pounds of lean muscle, I will burn about 250 additional calories a day.
That’s 7,500 calories a month and 90,000 calories a YEAR.
So it’s simple, add lean muscle.
And for you ladies that are reading this, I promise you that adding 5 pounds of muscle will not make you look like a female bodybuilder.
Calories Burned Post Workout:
Think about this for a second. When you do a 30 minute jog or machine cardio session, how many calories do you think you need to RECOVER from that workout? How long until you are recovered from that?
Think of a metabolic workout of battling ropes, slam balls and body weight exercises. There is no doubt you will burn a few calories, but after a few hours your body goes back to normal. I think Metabolic Conditioning has it’s place and has benefits but the base of your training should be lifting weights.
Now let’s think about a big leg workout. Let’s say you did nothing for an hour but bar squats.
How long are you sore and recovering from that workout before you don’t curse one flight of stairs.
Bottom line is this, weight training does more “damage” to your body. Your body in turn, has to use a lot of energy repairing that damage, then rebuilding, and coming back stronger.
The better the workout = more calories burned for the next 2-3 days while your body recovers.
Calorie Expenditure Of The Workout:
Let’s say you train for 1 maybe 2 hours a day, 3-5 days a week. Most people can get 45 minutes to an hour to train, so we need to get the biggest “bang for our buck” when it comes to rate of return on that workout.
If you were investing money for the future, you would want a good rate of return. So when it comes to investing in your body and fat loss, you want to invest in exercises(DRS) that are going to build muscle, burn fat, expend calories, and of course, be fun and enjoyable.
If your idea of fun is watching tv and getting on a treadmill for an hour, then that’s great, but it’s not for me. Been there, done that, and never doing it again.
Nothing will get you better results in training and results than the following exercises.
– Overhead Pressing
Your workout should pretty much consist of variations of these exercises, 3-5 days a week.
The leanest athletes that I train at my gym FiiTNESS PLUS do little to NO steady state cardio. They train with weights, they train like athletes, but we do NO steady state cardio.
To be strong you want to minimize steady state cardio and focus on maintaining strength and building/keeping muscle.
In my opinion too much “Cardio” will diminish strength, especially steady state cardio.
I guarantee you will not find a competitive weight lifter or powerlifter that does a ton of steady state cardio and in the lower weight classes for these weight lifting based competitions they are muscular and lean.
Focus on basic movements, with the goal of getting stronger and getting faster.
Follow a good program(DRS) that is proven to work, and focus on lifting Heavy Weights over steady state cardio as your main method for fat loss.
Always remember that the more muscle you have the more calories you burn. Make building muscle and getting stronger your priority in training, not burning calories and doing cardio.