When I first went to the gym, I was utterly confused about the number of machines, equipment and trainers there. It was mind boggling to see so many things, yet not knowing what to do and where to begin. When I asked a friend, he told me a routine which he followed and that was too advanced for a beginner. The routine was advanced not only because he was a regular at the gym, but also because at gyms, people tend to focus on developing specific muscles and as a beginner, developing individual muscle is the last thing you need to do.
Advantages Of A Full Body Workout
For starters, a full body workout routine is something that will really help you out. Not only does it focus on developing the entire body, but it also increases core strength, which is essential if you need to be actually fit and healthy. Also, full body workouts prepare the whole body for more advanced forms of exercises, which is where targeted exercises come in.
Even if you are not a beginner, full body workouts have lots of advantages for people. First of all, full body workouts are only performed 3 to 4 times a week, and not more. The reason being, that the full body workout is completely tiring and totally drains your energy, so you exercise on one day and then take the next day off.
Exercising on alternating days allows the body to rest in between, and thus the muscles relax and are not overexerted. Not only does it give your body a break, but it also saves a ton of time as gym exercises usually require daily practice. So instead of spending two hours in the gym everyday where you focus on each muscle separately, you only need to spend an hour on alternating days where the entire body benefits.
What To Do
Here is the interesting part. Full body workouts do not necessarily have to be complex. They are a combination of exercises that can be performed easily, even at home. A full body workout should essentially be something that targets almost every muscle in the body or at least close to every muscle in the body.
Thus, the ideal body workout would include squats, lunges, crunches, pushups, curls and presses. Don’t be intimidated! You don’t have to do them all in one day. Just pick specific exercises for one day, then keeping the core exercises similar, change the main exercise for day 2, and then again for day 3. The whole process is then repeated for the next week.
Here is a sample of what a body workout may look like:
- 5 minute warm-up
- Bench Press
- Bicep Curls
- 5 minute warm-up
- Reverse Curls
- Hip Thrusts
- 5 minute warm-up
- Bench press
- Reverse pull ups
- Corkscrew or Scissors
You might have noticed that the exercises change, but the body part they target is the same, if you want to include any more exercises in the routine, feel free to do so, as long as they are useful and can be easily fit into the routine. Just remember to exercise only on alternate days. Doing any more will actually be harmful, as your muscles will be overexerted and can be damaged. However, if you want to remain active throughout the week, running or jogging in the days you are off is a great way to complement the full body workout.
Finding the right exercise for cardio and calorie burning is a difficult task. There is no one specific exercise that is not only time saving but also effective. Therefore, one has to spend hours in the gym doing specific exercises which are time consuming and also not as effective for cardio. Although running is a great exercise for cardio, a 10 minute run is hardly any better.
One specific exercise however which is great, effective, easy to do and very time saving is jumping rope. This is something that you can do for 10 minutes and you can actually feel the calories burn and heart rate go up during those 10 minutes. In today’s busy times, jumping rope is the ideal way to stay healthy and in shape without spending too much time on exercising. Another advantage of jumping rope is that it can be used as a warm up exercise for other exercises or activities, as it is a great way to stretch the muscles and gets the heart racing.
The only thing you need for jumping rope is the rope. That is all you will need and you can use the same rope for many years. This also means that jump rope is a very cheap and easy way to start your way towards a healthy life. The rope is available not only available in stores which stock sports appliances, but is also available in most departmental stores, making it even easier to procure.
The idea is simple enough. All you have to do is hold both ends of the rope tightly in each hand. Now keeping your hands slightly above the waistline move the rope down and as the rope reaches your feet, make a small jump to let it easily pass under your feet. Remember, your hands are not supposed to move up and down, all they have to do is maintain the circular motion of the rope.
Tips And Precautions
First of all, make sure that the rope is of appropriate length. Shorter ropes cannot be used for obvious reasons, as they would require movement of the arms as well to get the rope under the feet. Longer ropes should also be avoided as they are harder to control and they’ll touch the ground and require more force to move.
Secondly, never jump using the heels. The heels should not even touch the ground while you are jumping rope. Only use the balls of your feet. Also do not jump too high as jumping on the balls of your feet means your calves are being used and if you jump too high you are bound to get exhausted soon and even stress your calf muscles.
We all know that our skin is one of the most important parts of our appearance, and a healthy, glowing skin is a person’s most attractive feature. Remember the age-old phrase we have been hearing since we were kids: you are what you eat?
Well, it’s true! If you want beautiful skin you have to feed it right, no matter how many creams or makeup products you may otherwise use. So what are the best foods for your skin? Those containing:
- Protective antioxidants,
- Good essential fatty acids such as Omega-3,
- Skin-nurturing vitamins A and E,
- Minerals Selenium, Zinc and Iron,
- B-complex family.
Five Foods Your Skin Will Thank You For
Berries rich in antioxidants such as strawberries, blackberries and blackcurrants should be your substitute for unhealthy fried chips or sugar-filled processed snacks. Have them by the handful, in salads, with cereals, or as a dessert with your meal. Antioxidants are free-radical destroying substances that protect us from minor infections and collagen damage. Moreover, raw antioxidant sources are great for your skin!
Green Power – Spinach And Broccoli
Both of these leafy greens are high in Vitamin A. They help replenish skin to a fresher state and reduce visible aging, and are thought to be fighters against cancer cells. No wonder our mothers always made us eat these two; Popeye did well with his can of spinach always ready! Carrots can be your orange substitute when the green gets a little tiresome, which is another great plant Vitamin A food! Carrots also help clear those nasty breakouts by reducing pore clogging.
Omega-3 Boost – Salmon, Flax Seeds And Walnuts
Omega-3 is one of the ‘good’ fats that our body needs. Rich sources include fish such as salmon; nut sources include walnuts as a top favorite, and chewing on flaxseeds or using their oil is a high Omega-3 winner food. At the same time, you should reduce intake of ‘bad’ fats, such as the saturated ones, so the essentials can achieve maximum results when taking care of your skin by reducing wrinkles and increasing hydration.
Low Fat Yogurt
It is a great dairy product having natural bacteria sources that are good for you – and a packed serving of Vitamin A. The low sugar and low fat kind of yogurt is good at taking care of skin problems like acne and it has even been claimed that it helps with eczema.
While we all know that nothing beats water as the healer of all ills, green tea comes in second for its antioxidant catechin and polyphenols that have anti-inflammatory and cancer-fighting properties. It is a great fluid source, reverses sun damage to the skin and has many other benefits!
Whether you are having juicy berries or munching on those good old veggies, nutrients will be refreshing your skin and helping you look great even after your days of youthfulness are long gone. Adopt these good eating habits from an early age because these foods are among the best for a fresh, healthy skin that can be yours!
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