In a small amount of time you can feel good with a simple work out or a complete weight loss diet plan work out. You can easily squeeze these moves in during your lunch break or even before an upcoming date.
In addition, these exercises fitness loss weight aren’t very demanding so there isn’t a lot of perspiration involved.
Just remembers these routines aren’t meant for advanced trainers who want serious muscle growth. They are designed to help maintain a healthy and good-looking physique in about an hour.
At least one hour before the workout you should make sure you have a healthy snack and then have a full meal afterwards.
Simple weight loss fitness program
Cardiovascular & lower body. You should have at least a half-hour daily to practice few basic weight loss fitness program that positively affects your cardiovascular work out. Just lace up your quality walking shoes and go for a little walk around the block.
No matter what the weather go out and make sure you dress adequately. Walking up and down a building staircase is an effective alternative to walking outside.
This alternative not only helps your heart, but it also good for maintaining your leg muscles. Try to increase your pace on a weekly basis in order to maintain a constant progression.
Gradually increase your distances and set goals. Alter your cardiovascular sessions if possible for an even more effective work out: walk around the block on some days and use the staircase on other days.
Begin your upper body work out after your cardiovascular exercises with a few simples exercises. For better results do these steps three times a week.
The basic pushups will help work your chest area, triceps and rear deltoids. Depending on your fitness level you should aim for three sets of ten to fifteen repetitions and then gradually increase the repetitions as the movement becomes easier for you.
You can increase the workout once the movement becomes too easy by elevating your feet on a chair to increase the resistance.
Lay face down on the floor with you legs extended out behind you and your hands should be directly beneath your shoulders. You should have your fingertips pointed straight ahead and keep your back flat and your head in natural alignment with your spine.
Extend your arms straight from your shoulders to get into the starting position, which lifts your entire body off the floor. Go down until your nose almost touches the floor while keeping your body stable.
Exhale while pushing back to the starting position with your chest and triceps. In order to keep constant tension on your muscles you should try not to lock your elbows.
Do more basic weight loss fitness program
Close-Grip Pushups. These work primarily the triceps, the inner chest and the trunk muscles.
As with the regular pushups you should do three sets of ten to fifteen repetitions based on your fitness level and gradually increase your repetitions, as movement becomes easier.
As with the basic pushup you should use the same starting position and breathing pattern. Although you should bring your hands together and use your index fingers and thumbs to form a triangle.
Your elbows should go to the side as you go down to the floor, which places more stress on your triceps and inner chest.
You also need more balance for close-grip pushups. Your trunk muscles will work throughout the entire movement in order to stabilize your body. Your wrists might be strained by close-grip pushups at first so you should stretch appropriately and start off slowly.
These work for your chest, rear shoulders and parts of your back muscles. As before you should do the same number of sets and reps and as movement becomes easier gradually increase your reps. As with the basic pushup use the same starting position and breathing pattern.
Place your hands beyond shoulder width and have your fingers pointing frontward. This position place tension on your shoulder and lengthens your pectorals. The wide-grip pushups are more demanding so you will likely tire more quickly than other pushups.
These three pushup variations will keep your upper body muscles strong and fit. Try the following simple moves for additional exercises. You will need either eight or fifteen kg dumb bells and a few minutes.
These helps to build up muscles in the thigh and buttocks. Spread your legs to the length of you’re hips and keep your legs fully extended. Hold a dumb bell in each hand and keep your back straight, slowly bend your knees until your thighs are level with the floor…
Then gradually return to your original position. Do this until you tire your legs to failure.
For the pectorals you should lie on a bed on your back and hold a weight in each hand above your chest. Have your arms fully extended with the palms facing each other.
Then you should lower the dumb bells outwards and down until they are parallel with your shoulders.
Return the weights to starting position as your breathe out. Try for eight sets of eight to twelve repetitions.
These exercises will help to strengthen your biceps. Find a secure chair and sit on the edge with your feet placed hip width apart. As you hold your weights place your hands in front of your body with the palms facing inwards.
Extend your arm and then curl one dumb bell up at a time in a small arc towards the shoulder. Rotate your forearm so that your palm face your shoulder when at the top of the movement. Try for three sets of eight to twelve repetitions.
Finally, though this basic work out plan will help but you will get far more benefits if you go for a complete weight loss DIET plan work out.