Even though many people opt for working out at the gym or doing sports, no one says you can’t just workout at home. It’s far more convenient, time manageable, and let’s face it, cheaper.
Our body chooses to store fat all over our body. People get this misconception about fat being just around our belly.
When I started getting more serious about going to the gym and growing my muscles, no matter how much weight I lifted, my muscles never looked defined. After changing up my diet, I noticed I could see more definition with my muscles, especially on my arms.
The most effective way of losing weight is by eating right and exercising more, increasing the intensity as you become more fit. To do this, we must replace body fat with lean, sexy muscles. Oh yea!
To turn your body into a fat burning terminator, you must focus on compound exercises which target a variety of muscles at the same time.
Why compound exercises and not isolation exercises? Well, compound exercises help you burn fat much quicker since you’re using more parts of your body when you do a compound exercise.
My favorite compound lift would be the squat. The squat exercise with a barbell is known in the weight fitting world as the king of all lifts.
When I was a newbie at the gym, I noticed a lot of muscle development when I just focused on lifting heavy with the squat exercises. The amazing part about focusing on squats was that I was also able to break through plateaus.
Compound exercises are just efficient and you’ll spend less time in the gym.
However, I know some people may not have access to a gym or have any equipment, I have put together a routine which uses only your body weight.
Whether you’re in the gym or at home, bodyweight exercises can also be an effective alternative in helping you shred all that fat off your body.
Doing bodyweight exercises regularly can also help you correct any bad form you may have developed over time in and outside of the gym.
Perform each exercise for 40 seconds and take a 20-second break. Perform all 10 exercises back to back and resting for 1 minute. Your goal is to complete a total of 4 circuits approximately 40 minutes. If this is your first time performing something a bit vigorous you can always complete 1 circuit today and progress as you feel more comfortable.
As you are performing jumping jacks, using your breathing as a rhythm can help you perform this exercise more easily.
When extending your arms, be careful of how flexible you are in case you injure your rotator cuff. You could also try half-jacks, bringing your arms parallel and back down.
Depending on your flexibility, start with hands shoulder-width apart, keeping your core tight and back straight, go down and push up using your chest. Try and do as many reps as you can. Don’t worry if you struggle, there is always room for improvement. Just enjoy the process for now. This applies to all the exercises in this routine.
Mountain climber is a great compound movement which helps target multiple muscle groups. When you are performing this exercise, imagine if you were climbing a mountain. This exercise with target your legs, upper body, and core.
This exercise can be a total lower body workout itself and great for when you’re running low on time if you’re looking for a quick workout. Try and keep your legs at a 90-degree angle and focus on squeezing your glutes when performing this exercise.
Try and touch your knees with your hands when you jump up. This exercise is great for increasing your rate which helps your body burn more fat.
Start with hands on the floor shoulder width apart, place both legs in front of your body and knees slightly bent, push up using your arms, focusing on your triceps.
Burpees are one of the best bodyweight exercises you can do to lose body fat fast. If this is your first time trying burpees, it’s ok if you struggle. But don’t worry as you progress over time burpees will be easy peasy.
Start off with placing your hands like you would start off a push-up, then bring both legs in and jump up like you’re reaching for the sky. Try and complete as many as you can within 40 seconds.
The king of lifts. Squats are awesome because it requires many muscle groups thus promoting muscle growth around your body. Squats increase not just your lower body but also upper body strength.
Squats have helped me break through plateaus when I’m using weights. That’s because squats help the body produce vital hormones responsible for more muscle growth, which means more strength. If I could only do one exercise forever I would choose squats.
When doing the squat at home, remember to keep your back straight, legs shoulder apart and push through your heels. Imagine if you were sitting in a chair, concentrate on your breathing and keeping your whole body tight.
The plank focuses on using our core and lower back muscles. This is an excellent core exercise which will make your abs burn up in no time. Start with placing your elbows on the floor, keeping your back straight and your abs tight. Hold this position as long as you can.
Similar to the previous plank exercise, the spiderman plank works out your side abs. Place your hands apart and bring the knee in towards your waste, repeating on each side. Do as many as you can in 40 seconds. Just take your time and focus on the form if this is your first time.
The alarm goes off and you reach out to snooze it for the third time.
You finally get up to check your phone and realized you only have 20 minutes to get ready to run out the door.
This was my typical morning for many many years.
Over time, I developed a bad habit of eating mindlessly every morning. By the time I got to my office, I felt even more tired and I just couldn’t focus…
If you’re like me and can relate, we all know having enough time each day can be our biggest challenge when it comes to replenishing our body with the vital nutrients and minerals it needs daily.
With so many different types of diets out there, it can get quite overwhelming. That’s why it’s important to follow a program which has been proven results, with proper guidance and support. Starting any diet requires you to be consistent so that you can keep a healthy body weight long term.
Is your core getting bored? Try one (or all!) of the workouts below to give your trunk muscles some attention. Each workout is filled… The post Is Your Core Getting Bored? Mix Things Up With These Trunk Muscle Workouts. appeared first on Anytime Fitness Blog.
Gout is a type of painful arthritis which is caused by deposits of urate crystals. These crystals form in between our joints cause swelling and pain.
Gout usually affects the big toe for most people, while others experience gout in the fingers, wrists, knees, and heels.
Gout occurs when uric acid in the blood increases, causing inflammation. Uric acid is a waste product when our body digests certain foods.
Gout attacks usually happen at night time, lasting from 3-10 days.
A whopping 62% of adults in the U.S. are overweight or obese. But fad diets don’t work for weight loss – and here’s why you ought to just say no to them.
Are you looking to lose some weight, build some muscle but just don’t have the money and time to go to a gym?
The great news is, you can still lose weight by exercising with just your body weight. Best thing is, you can do these exercises in the comfort of your own home.
So no more fancy gym memberships and driving through traffic just so you can run on a treadmill.
People might think bodyweight exercises are a waste of time. However, these exercises allow you to transition from one exercise to another quick and easy.
This is awesome if you’re trying to lose more body fat. With shorter rest periods between exercises, it will allow you to keep your heart rate up and skyrocket your metabolism.