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The Essentials to a Simple Fitness Regimen

Want to stay fit but do not know which exercise program to follow? There are three essential areas of fitness, which can cause the beginning of a simple fitness regimen. These three areas are resistance training, aerobic activity, and stretching and flexibility exercise.

If individuals want to engage in resistance training or strength training, they should conduct approximately twenty minutes of this type of training, as in lifting weights, that the requirement is to work against the body weight and/or the help of weight machines.

It is suggested that you should perform resistance training twice a week. This basic regimen generally has eight to ten different exercises that have usage of the major muscle area in the legs, trunks, shoulders, and chest area.


When performing any aerobic activity, it is recommended that individuals should walk for at least thirty minutes. You should conduct this regimen daily or most days.

Love Stretching Those Muscles?

If anyone does, then this regimen is perfect. The recommendation is to do between ten and fifteen minutes of this exercise twice every week for the stretching and flexibility exercise. Like the resistance training regimen, the stretching and flexibility exercise works the major muscle areas, such as the trunk and the legs.

Individuals should always pay attention to how many calories that their body is using up. The body should burn calories between seven hundred and two thousand per week. This is in a moderate aerobic activity alone.

When we are walking actively for at least four miles per hour, nearly one hundred calories are burned due to this activity. If a person wants to walk at least seven miles per hour, or one hour and forty-five minutes, they would burn seven hundred calories within a week, which is a bare minimum.

Display Yourself Fit At The Beach

With tank top and swimsuit season just around the corner, now is the perfect time to chisel your shoulders for display at the beach! In addition to looking amazing, strong shoulders help you stand tall, improving your posture and the way you carry yourself.

The shoulders are also the link between your arms and your back- if you neglect to train them, you won’t be able to work as hard training the other areas of your upper body. But if you work them using the following moves, you’ll be able to balance out your entire upper body musculature and look fabulous while doing it!

With that in mind, make sure you get your doctor’s approval before trying out these moves. You’ll need a set of light dumbbells. Beginners start with 3-5 lbs., intermediate, 10 lbs. I don’t recommend going higher than 15 lbs. The form is essential in developing the shoulder muscles, and jerking heavyweights won’t give you the results you want. Begin with a few moments of stretching and light warm-up activities such as marching in place before beginning. Perform 3 sets of 10-15 reps each for these exercises.


The Exercises:

Front Rise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells down at your sides, palms facing behind you. Inhale as you raise the dumbbells in front of you to shoulder height, keeping your arms straight. Pause for a second, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep.

Lateral Raise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells at your sides, palms against your outer thighs. Inhale as you raise the dumbbells upward and to the side, no higher than shoulder height. Your arms should be perpendicular to your body. Pause at the top of the exercise, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep. It is important to make sure that you keep your shoulder down and relaxed throughout the movement; don’t let them rise to your ears; otherwise, the exercise will not be as effective.

table tennis

Alternate Exercises:

If you prefer to stay at home and play some sports, then table tennis would be the ideal sport for you. Table tennis is a fast-paced sport requiring swift body movement, high-speed blood circulation, and sweat.

Your whole body, including your hand and leg together with main groups of muscles, will receive an excellent workout to improve your physical fitness and health.

Table tennis can give you the benefit of remaining energetic and ongoing exercise to help keep your body and mind in great condition. You may play the game for few hours a week, and you can gain a remarkable level of fitness.

How To Get A Six Pack Without Going To The Gym

Few men, at some point in their lives, have dreamt about getting a six-pack. Most fall well short of realizing their dream, normally citing either financial or time-related constraints. These are normally associated with one’s inability to obtain a gym membership or find the time to go there.

Luckily, countless abdominal exercises can get you a killer body without using any equipment at all. This guide will put aside all excuses you would normally use to keep yourself from shaping the body you have always dreamed of.

six pack abs
six-pack abs

Pick the right abdominal exercises.

It would be best if you did the right abdominal exercises. Although there are countless exercises that you can pick from, you should ensure that you evenly focus on your lower abs, upper abs, and oblique abs.

Your entire abdomen must receive the same level of attention. Some great abdominal exercises that you can do in the comfort of your own home include scissors, leg lifts, side bends, oblique crunches, oblique twists, crunches, and planks.

You can find video tutorials of these exercises easily on YouTube. Try to design a workout plan that includes as many of these exercises as possible.

Don’t ever forget cardio.

Cardio exercises are normally done to lose weight, but you must have little or no fat on your body so that you can show off every bit of your six-pack the next time you hit the beach. To make sure your body has low-fat levels, you need to make it a habit to engage in aerobic exercises.

You don’t need a treadmill or a stationary bike to perform cardio exercises. If you enjoy being in the great outdoors, you can go for a long run in a nearby park every day. If you would rather work out in your home or at work, find a good aerobics program that you enjoy. Maintaining low body fat levels will be more fun than you could have imagined.

It’s not all about exercise.

It is nothing more than a myth that you only need to watch your diet when you want to lose weight. The fact of the matter is that you significantly reduce your chances of developing muscle in your abdomen if you don’t eat the right food.

Unless you make lean proteins a regular part of your diet, your body will struggle to create muscles. You can look towards chicken, fish, or turkey – or tofu if you’re a vegetarian.

What you don’t want is to actually work like crazy to get a six-pack body, only to have it covered completely by belly fat. That’s why it is important to avoid high-calorie foods and drink at least eight glasses of water every day.

Keep yourself motivated

You might have noticed that most people who attempt to get a six-pack tend to give up sooner rather than later. To make sure you don’t end up in the same boat, you should keep small goals for yourself. Constantly monitor these goals and make sure you notice when a particular goal is met.

This should help you continue to work towards getting your six-packs without getting disheartened. Remember that if it were possible to get a fantastic body overnight, everyone would have one. There is no substitute for hard work and commitment.

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