Category Archives: Workout

How to Get a Six Pack.10 minutes Abs Workout

Yes! It’s possible to get a six pack abs. Just ten minutes abs workout, everyday. All you have to do is follow the easy steps with 10 exercises, 30 seconds each. Get down to floor and let’s get started. Do the leg drops, flutters kicks, scissor climbers, V-crunches, alternating toe touches, Russian twists, plank, side planks and switch to the other for side planks. If you feel the burn, then your abs is on the way to get the 6 packs. Go for healthy eating  and have a healthy life style.

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10 Minute Standing Abs Exercises

Credits to the owner of this video. Not all exercises are suitable for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for.

In this video, demonstrates a standing 10 minute abs workout: 10 exercises, 45 seconds each and 10 second rest intervals.

Let’s do it!

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How to Lose Weight Fast – 10 Kg

Tired and wanted to lose weight fast? There’s a lot of ways to do it, if you just discipline yourself then you’ll lose weight day by day. You don’t have to skip meal but to eat the right amount of food. Don’t forget to do a little exercise.  Make it a daily routine and stay positive 🙂
Here’s video of “How to Lose Weight in just 10 days”
  1. Eat a high-protein breakfast.
  2. Avoid sugary drinks and fruit juice.
  3. Drink water a half hour before meals.
  4. Choose weight loss-friendly foods.
  5. Eat soluble fiber.
  6. Drink coffee or tea.
  7. Eat mostly whole, unprocessed foods.
  8. Eat your food slowly.
Here are 10 more tips to lose weight even faster:

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Cardio Myths You Should Stop Believing

Did you know that too much cardio can lead to weight gain? On top of that, it slows your metabolism, causing your body to burn less energy throughout the day. Yet, most people spend hours on the treadmill each week. Cardio training has its benefits, but this doesn’t mean you should overdo it. The key is to maintain a balance between aerobic exercise, strength training, and rest.

Here are some of the most common myths that refuse to die:

The More Cardio You Do, the Better:

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While it’s true that cardio burns fat, it may also cause damage in the long run. Over time, your body adapts to aerobic exercise. As a result, it burns fewer calories than it did when you first started to work out. If you’re an endurance athlete, this isn’t a bad thing. But if your goal is to lose weight, you’re going to be disappointed.

Cardio Exercise Builds Muscle

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It’s not uncommon to see people jogging or running on the treadmill to build lean muscle and get stronger legs. Aerobic exercise actually burns muscle. Most bodybuilders avoid cardio training in the off season due to its catabolic effects. Your legs and butt will probably get firmer over time, but that’s because you lose fat.

Cardio Can Compensate for Bad Eating

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Some people mistakenly believe that cardio training can compensate for bad eating. Don’t we all wish this myth was true? Unfortunately, it’s not. Regardless of how much cardio you do, you’re wasting your time if you keep eating junk food and sweets. Believe it or not, it would take hours to burn the calories in a slice of pizza or a chocolate bar.

You Should Do Cardio on an Empty Stomach

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Do you skip breakfast before your cardio session? Big mistake! High intensity cardio in a fasted state can actually burn you out, leading to fatigue, light-headedness, low energy, and poor concentration. Doing steady state cardio on an empty stomach isn’t better either. You’ll be able to work out harder and burn more calories in a session if you train after eating.

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Creative Ways to Rev up Your Workout

Bored with your workout? When you exercise regularly, it’s easy to get stuck in a routine and lose your motivation. This is actually the main reason why most people give up working out and return to their old habits. With some creativity, you never have to endure a boring workout again. There are plenty of ways to rev up your gym sessions and make the most out of your time:

BOSU

Add Instability

If you’re tired of your old workout routine, try something new. Do squats, crunches, rows and other exercises using a BOSU or stability ball. This will enhance your balance and coordination, strengthen your core, and make your workouts more challenging. On top of that, you’ll burn more calories and activate smaller muscles that are often neglected.

plyometric

Get Explosive

Have you ever tried plyometric push-ups, jumping jacks, or box jumps? These exercises activate fast-twitch muscles, leading to fat loss. Additionally, fast-twitch fibers have the greatest potential for growth, so you’ll build lean muscle faster.

jumping rope

Jump Rope

Jumping rope isn’t just for kids. This fat-torching move tones your abs, quads, and glutes, elevates your heart rate, and burns calories. It also improves your coordination and overall physical performance. Not to mention that it’s fun!

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Crank up the Tunes

Research indicates that music can boost athletic performance and make your workouts more fun. The tempo of the music played should fit with your type of workout. When you lift weights, choose songs with 110 to 120 beats per minute. For speed and endurance exercises, look for tracks with at least 120 beats per minute.

drop set

Try Drop Sets

Another simple way to rev up your workout is to perform drop sets. Basically, you have to complete a set of any exercise to failure, then drop the weights by five to 10 percent, and do more reps until you reach failure. This training method will increase your strength and endurance while making your workout more intense.

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Workout Mistakes That Sabotage Your Progress

Regular exercise is the key to a strong, fit body. Its benefits go beyond fat loss. A well-planned training routine can help you build lean muscle, strengthen your bones, keep your brain sharp, and boost metabolism. Yet, most people fail to achieve their fitness goals. Some go to the gym without having a plan, do too much cardio, or skip the warm up. Others use bad lifting form and end up with injuries.

 

These common training errors can sabotage your progress, leading to plateaus. Fortunately, it’s never too late to get back on track and reach your goals. Don’t let these exercise mistakes stand in your way:

 

Skipping the Weights

 

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Many gym goers, especially women, believe that cardio is enough. As you age, your metabolism slows down and your muscle mass decreases. Strength training is the key to building muscle and keeping your metabolism up. Aerobic exercise has its perks, but it may also cause muscle loss. Any cardio session longer than 40 minutes will burn both muscle and fat. For best results, mix cardio with weight training. Limit aerobic exercise to 30-40 minutes per day.

 

Isolation Exercise Overload

 

Another common mistake is skipping compound exercise and doing too much isolation work, such as crunches, sit-ups, bicep curls, and leg extensions. Unless you’re getting ready for a fitness competition, your workouts should be focused on compound moves. Squats, deadlifts, pull-ups, push-ups, lunges, and bodyweight exercises strengthen your core and hit multiple muscles at once. They also burn the most calories and increase metabolic rate. Whether you want to shed fat or build muscle, these moves should be a staple in your workout.

 

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Doing the Same Workouts Every Time

 

The key to fat loss and muscle growth is to keep your body guessing. If you do the same workouts every time, your body will adapt and hit a plateau. There is more than one way to vary your training routine, such as trying new exercises, doing more reps, using a barbell instead of dumbbells, and lifting heavier weights. If you want results, keep your workouts diverse.

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