If you want to lose weight your in the right
place.
 Often,
a simple work out can make you feel good in a small amount of
time. You can squeeze in these moves during lunch break, or even
right before an upcoming date. The best part is, these exercises
aren’t too demanding, so there will be minimal perspiration
involved. Keep in mind that these routines are not meant for
advanced trainers looking for serious muscle growth. They are
designed to maintain a healthy and good-looking physique within
approximately an hour. Make sure that you have a healthy snack at
least one hour before the workout, and a full meal afterwards.
Cardiovascular and Lower Body
Your cardiovascular work out should consist of a
half-hour daily walk. Simply lace up your quality walking shoes
and go for a stroll around the block. Go out regardless of the
weather; just make sure to dress adequately. An effective
alternative to going outside is walking up and down a building
staircase. This option is excellent for your heart, as well as
maintaining leg muscles. To maintain a constant progression, try
to increase your pace on a weekly basis. Set goals and gradually
increase your distances. If possible, alter your cardiovascular
sessions for an even more effective work out: use the staircase
one day, and walk around the block on other days.
Upper Body
After your cardiovascular exercises, begin your
upper body work out with a few exercises. Do these steps three
times a week for better results.
Basic Pushups
Basic pushups will work your chest area, triceps
and rear deltoids. Aim for 3 sets of 10 to 15 repetitions
(depending on your fitness level), and gradually increase the
repetitions as the movement becomes easier. Once the movement
becomes too easy, you can increase the workout by elevating your
feet on a chair to increase resistance.
Lay face down on
the floor with your legs extended behind you and your hands
directly beneath your shoulders. Your fingertips should be
pointed straight ahead, and make sure you keep your back flat and
your head in natural alignment with your spine. Get into the
starting position by extending your arms straight from your
shoulders, which lifts your entire body off the floor. While
keeping your body stable, go down until your nose almost touches
the floor. Exhale as you push back to the starting position with
your chest and triceps. Try not to lock your elbows in order to
keep constant tension on your muscles.
Close-Grip Pushups
Close-grip pushups mostly work the tricep
muscles, the inner chest and the trunk muscles. Once again, carry
out 3 sets of 10 to 15 repetitions (according to your fitness
level), and gradually increase the repetitions as the movement
becomes easier. · Use the same starting position and
breathing pattern as the basic pushup. Bring your hands together
and form a triangle with your index fingers and thumbs. As you go
down to the floor, your elbows should go to the side, which
incidentally puts more stress on your triceps and inner chest.
Close-grip pushups also require more balance. By stabilizing your
body, your trunk muscles will work throughout the entire
movement. At first, close-grip pushups might strain your wrists,
so make sure you stretch appropriately and start off slowly.
Wide-Grip Pushups
Wide-grip pushups will work your chest, rear
shoulders and parts of your back muscles. Carry out the same sets
and reps as aforementioned and gradually increase the reps as the
movement becomes easier. · Use the same starting position
and breathing pattern as the basic pushup. Your hands should be
positioned beyond shoulder width, with your fingers pointing
frontward. The wider position emphasizes the tension on your
shoulders and lengthens your pectorals. Wide-grip pushups are
more demanding, so you will tire more quickly than with other
pushups. The above pushup variations will help keep your upper
body muscles strong and fit. For additional exercises, try these
simple moves. All you require are either 8 or 15 kg dumb bells,
and a few minutes.
Legs
These repetitions will build up muscles in the
thigh and buttocks. First, spread your legs to hip length and
keep your legs fully extended. Holding dumb bells in each hand
and maintaining a straight back, slowly bend your knees until
your thighs are level to the floor. Then, slowly return to your
original position. Continue this exercise until you tire your
legs to failure.
Chest
In order to work out the pectorals, lie on a bed
(stomach up) and hold a weight in each hand above your chest.
Keep your arms fully extended with the palms facing each other.
Next, lower the dumb bells outwards and down until parallel with
your shoulders. Breathe out, and return the weights to starting
position. Aim for eight sets of 8 to 12 repetitions. ·
Arms
These exercises will strengthen your biceps. Sit on
the edge of a secure chair with your feet placed hip width apart.
Hold the weights with palms facing inwards in front of your body.
Extend your arm, and curl one dumb bell up at a time in a small
arc towards your shoulder. Be sure to rotate your forearm so your
palm faces your shoulder at the top of the movement. Aim for
three sets of 8 to 12 repetitions.
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