Suffering from the dry eye can be uncomfortable and tiring. Your eyes can end up feeling like they are burning at times and you are left unable to wear contact lenses and some eye makeup. There’s this feeling of needing to rub your eyes regularly, but you know this makes the condition worse.
Dry eyelids are extremely common. While many doctors and eye doctors will suggest artificial tears through eye drops, they tend to be a temporary measure. You want to find something more permanent that will help your eyes feel moist and healthy on a daily basis.
You may not even want to put artificial drops into your eyes. However, you know you need to stay away from the bacteria and chemicals in tap water. They can cause more damage to your eyes. So, what are your options?
The good news is there are five home remedies that you can use to get rid of your dry eyes. Here they are to help you choose the best option for your needs and interests.
Dry Eye Can Be a Medical Problem
Before using these five home remedies, it is essential to get your dry eye condition checked out. There is a condition known as keratoconjunctivitis sicca or dry eye syndrome. This is when the body is unable to produce enough tears for the tear duct. The hormonal balance may be out of sync, causing problems with moisture.
Your eye doctor will be able to run some tests to see what the problem is. If you wear contact lenses, your eye doctor will suggest that you remove them for a while and return to your eye glasses. Contact lenses prevent moisture getting through the eye and can prevent oxygen getting in, leading to some dry eye conditions.
Dry eyes may also be a symptom of another problem. Your doctor will want to make sure this is not the case, especially if your dry eyes persist and have other symptoms. For example, pregnancy can upset the balance of hormones so much that the eyes struggle to produce enough tears to keep the eyes moist. This is only temporary in most of cases, and you will usually find your eyes go back to normal after you give birth. Artificial tears or home remedies can be used during this time to ease the symptoms.
There are times that your dry eye condition cannot be repaired. You will need to take steps to fix the symptoms, which will mean the continuous use of eye drops or the following home remedies.
Start by Using Teabags on Your Eyes
One of the most common ways to repair dry eyes is through the use of teabags. You can use any tea that you have in the house. If all you drink is rooibos tea, then that is not a problem. Green tea and black tea are the most common suggestions that you will find online, but chamomile and lavender tea are also good substitutions offered. It is the moisture from the teabags that you want.
Teabags over the eyes can help to do more than add moisture. They help to reduce puffiness, which is excellent if you are suffering from hay fever or want to get rid of evidence of crying!
Make a cup of tea and keep the teabags to one side afterward. You will want to make two cups to be able to use them on your eyes. Squeeze them to get rid of all the water out of them and allow them to cool down completely. Putting hot teabags is not going to help add moisture to your eyelids, and it will likely cause damage to the skin around your eyes (let alone the actual eyes!).
You can put the teabags in the fridge, so they completely cool down. You want to make them as cool as possible before using them to help with the moisture.
If you do not fancy making a cup of tea, you can use cold water instead. Thisis not as effective, but it is good enough.
Place them in your eyes for about 10 minutes. Just sit back and let them get to work. Once you have finished, just rinse your eyes and allow them to dry in the air. If you used cold water for the teabags, place them on your eyes for 15 minutes.
This is something you will need to do twice a day to gain all the benefits.
Tea is full of antioxidants and tannins. Green tea is one of the best options, but they all have some antioxidants. These antioxidants help to repair your cells, which can mean fixing whatever reason you do not have enough tears being produced. The antioxidants will help to repair the cells within the eyelids, while also protecting the eyes from signs of aging. Not only will you help to correct dry eyelids, but you can also prevent wrinkles and reduce the look of dark circles around your eyes.
Use Baby Shampoo Around Your Eyes
Did you know baby shampoo can be a good way to repair dry eye conditions? It can help to add moisture to your eyelids without damaging anything. After all, the baby shampoo does say no more tears! There aren’t the same chemicals in baby shampoo as there are in other types of shampoos, so there are no irritants for the eyes.
Baby shampoo is not just good to fight against dry eyelids. It can also help to clear up infections, especially conjunctivitis.
You do not want to pour baby shampoo directly into your eyes! That is not going to help matters. Just put a little into some warm water—cool enough to apply directly to the skin but still warm to help encourage the release of moisture from the body and to open pores.
Use a cotton ball to soak up some water and squeeze out the excess water. Place over your eyelids and massage the mixture into your eyes gently. You do not need to put muchpressure on your eyes. There shouldn’t be any pain at all.
If you also have an infection, you will need to wipe the cotton ball from the tear duct to the outside of your eye. Only use the cotton ball once and discard to avoid putting the infection back into your eyes!
Do this on a daily basis. If you find your eyes are dehydrated, do it twice a day. After two weeks you should notice an improvement in the natural moisture released by your eyes.
Chop Up the Cucumber
It is time to grab the cucumber out of the fridge. Cucumbers are used in spas all the time for relaxation and repair. They are full of water, helping to add more moisture back into your eyelids and repair the damage around your eyes. Cucumbers also have some mild bleaching properties, helping to get rid of the dark circles.
The best thing about this is that you will likely have the ingredient in your fridge.
There are two ways that you can do this. If you have a juicer, you can make cucumber juice and use that for repairs. We will share both methods here.
The first is to chop slices of cucumber and place them over your eyes. Just sit back for 15-20 minutes and let the cucumber juice soak straight into your skin. The nutrients in the cucumber, along with the water, will help to repair the cells within the eyelids and around the eyes. You will see visibly lighter dark circles at the bottom of your eyes and immediately feel the difference within your eyelids.
Alternatively, make your cucumber juice and keep it stored in a jug or mason jar in your fridge. When you are ready to use it, get some cotton balls and soak them in the cucumber juice. Place them directly over your eyes, leaving them for 10 minutes to let the skin soak in the moisture. You can gently massage to help add more moisture to your eyelids if you would like.
Like with the other options, you will want to do this twice a day to gain all the benefits.
When you have finished, just rinse your eyes (whichever method you choose), and you will be ready to start your day.
Try Aloe Vera on a Daily Basis
If you want something that you only need to do once a day, you will want to get the aloe vera out. Having your aloe vera plants to get your gel is better, as you can avoid manufacturing chemicals. However, you can use the gel that you get in health stores.
Apply the gel directly to your eyelids to help encourage more moisture to come through. Massage with your fingertips gently. Because of the sensitivity and thinness of the skin around the eyes, you will want to use your ring fingers. These are your weakest fingers in your hands, meaning less risk of damage to your eyes.
Once you have massaged the gel in, just leave it for about 10 minutes and then rinse it off with some warm water. Aloe vera is not going to cause any damage to your eyes.
Aloe vera is one of the most highly recommended products when it comes to skin care. It is full of antioxidants, especially vitamin E, and is highly moisturizing. It will help to add hydration to your eyelids while helping to repair the cell damage that may be causing your dry eye problem. You will also find your eyes look and feel smoother and brighter than ever before. The antioxidants will help to reduce the free radical damage to avoid signs of aging, while the moisture will help to repair low collagen levels and add more elasticity to the skin. You will get rid of dark circles, wrinkles, and more.
Even if you no longer have dry eyes, aloe vera is something you want around. It has many more benefits for the skin and hair!
Try Out Avocados Instead
Another daily option is avocados. It is the oil that you want to help add moisture to your eyes, but you can use full avocados to get that. You will only need a quarter of the fruit.
Peel and grate the avocado and then apply it under your eyes. You do not want to put it over your eyes. The oil will get into your skin and repair the dry eyelids, as it helps to encourage more moisture throughout your eyes. Leave it on your skin for 15 minutes and then rinse your face with warm water.
Avocado oil is one of the most nourishing oils available. It is full of antioxidants, vitamin C, and vitamin E. Everything together will help to remove free radicals, repair cells, reduce signs of aging, and protect against some eye conditions. If you have sensitive skin, this is the number one option for repairing your dry eyelid conditions.
You can use avocado oil instead. Use it on a cotton ball and massage into the skin beneath your eyes. If you do not have access to avocados, you can also use almond oil or olive oil. While they are not as effective, they will help to offer moisturizing benefits to increase the number of tears produced by the eyes.
Other Tips to Repair Dry Eyelids
While using the above home remedies, you will want to make sure you do everything you can to hydrate the body. Your eyes will be the first place to lose moisture, as they are considered the least important of all organs. Drinking plenty of fluids will help to avoid losing too much moisture from the body.
You will also want to make sure the skin on the face is hydrated. Avoid cleansers that have soap, as they are drying. Encouraging a normal, natural oil production within the skin is important.You will also want to use moisturizing creams to help add hydration if you have dry skin.
Avoid rubbing your eyes too much. This does not encourage more moisture from the tear ducts. It can damage your skin and the cells. You will find it harder to lock moisture into your eyes. A good diet full of nutrients and antioxidants is also important. By getting more antioxidants and other nutrients, the cells in your eyes will be supported, and you will find you have the right hormonal balance for the right tear production.
With all the above tips, you will get rid of many dry eye conditions. Your doctor will help you if there is another medical reason. The tips above will help to reduce the symptoms and make your eyes less itchy while you manage the condition. If you are worried about a more serious problem, talk to your doctor or eye doctor.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: firstname.lastname@example.org or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
8 Body-Improving Workouts for Beginners
Putting on weight is much harder than losing weight. You can lose 1-2 pounds per week.But to put on lean weight, you’ll only gain 1-2 lbs per month. To build your muscle, you need to consume a lot more than what your body burns.
Let’s say, if you want to build 1400-1500 calories per day, you need to consume atleast 2000-2500 calories per day. It’s not easy to consume large amounts of food, so these tips by Joanna Soh Fitness and Nutrition coach will help to improve your body.
Consume high-calorie food. Your diet needs to contain lots of healthy fats because they are high in calories and a lot of natural sugar as well. So whenever you’re cooking a meal, always add a good amount of olive oil in it to increase your calorie intake. Include foods that are high in calories such as avocado, peanut butter, and nuts.
Increase your omega three fatty acid intake. Omega 3 fatty acids help especially women to reset their body chemistry. This process helps you to put on weight quickly. Therefore try to consume lots of fish, beans, and leafy green vegetables.
Drink lots of milk. Drink milk atleast 2-4 times a day. Forget about the semi-skilled milk and go in for the full-fat milk. You can drink a cup of milk with every meal.
Eat more frequently atleast 5-6 times a day. Include lots of healthy carbs in your meals. Examples include potatoes, whole wheat bread, pasta, and rice. Eat them at least four times a day. Pack in lots of fruits and vegetables in your meal because they contain carbs as well. Instead of eating whole fruits, mix lots of fruits and make a huge cup of smoothie for your breakfast.
Introduce supplements to your diet. You can choose protein shakes to add to your calories per day. But do remember, that you should not replace them with a meal. It is an adult supplement to increase the calories intake. So you should still have 5 to 6 meals a day which is full of carbs, fresh fruits, and vegetables.
Exercise helps with weight gain. Commit at least 3 to 4 times a week for a minimum of thirty minutes. You will notice a difference in comparison to those who are losing weight. You need to do minimal cardio and lots of strength training. Try to keep your cardio to warm-ups and your cool downs. Try to focus on good quality strength training. You can use heavy weights as part of your training.
Instead of using light weights where you’ll be able to do 50 to 20 reps you should be able to do heavy weights, where you’ll only be able to do 8-10 reps. If you can do more than ten reps, you need to increase your weights. Always remember to rest your muscles, by this way you build muscle.
Try not to work on the same muscles everyday. Your muscles need 24-48 hours to recover. With a proper diet and workout plan, you can build up your muscle definition.
Exercise Plan to Gain Weight for Women
Tutorial: Joanna Soh
This training program is based on compound exercises. Compound exercises work more than one muscle in your body. They are more effective and efficient for muscle growth.
You need to perform these exercises 3 to 4 times weekly on every alternate day. It is not in the gym that you achieve growth, but when you rest and recover.
Follow your workout day with a rest day to assure full recovery and muscle growth. Spend no more than 60 minutes per session.
The best way to determine the right weight for you is that you should lift six reps or more. But not more than 12 reps of an exercise.Increase your weight if you can lift more than 12 reps. If you can’t do even six reps, then decrease your weight.
10 exercises, 4 sets per exercise:rest 45-60 seconds between sets
- Set 1 try 12 reps
- Set 2 increase your weight to 10 reps.
- Set 3 increase the weight so you can only do eight reps
- Set 4 lift even higher weights so you can do only six
The goal is to achieve muscle fatigue where your body will not be able to lift the same weight or perform at the same intensity, as before. Do this exercise plan for 4-6 weeks. As you progress,try to lift even heavier weights, and increase the sets to 5 or 6. So here is the workout.
- Bent-over row
- Chest press
- Shoulder Press
- Supported Pull up
- Tricep Dips
- Spiderman planks
Best Beginner Total Body Toning for Women Under 10 Mins
Tutorial: Joana Soh
Squat and Tricep Pushback: Spread out your arms. When squatting down, bring your arms forward and push it back.
Knee Pushups: Get down on the mat. Keep your chest apart. Lift your toes off the floor. Go down as low as you can and come up.
Lunges with Oblique Twist: Start with your right leg, step forward. Keep one leg back down. When you’re down, turn your body. Come back up. Switch sides.
Plank: Stay on your knees,Bring elbows forward, keep them at 90 degrees. Lower your bum, and hold in this position for 30 seconds. You can also hold this position with your toes. Remember to keep your body in a straight line.
Total Body Strength Training and Core Workout for Beginners
Tutorial: Fitness Blender
- 5 min warm up
- 16-minute interval style workout
- 5 minute cool down
- Push- Pulls: Push your hands in front of you and pull back.
- Arm Circles: Rotate your arm back, reverse the direction and switch sides.
- Torso Circles: Rotate your torso in a circle.
- Up and Overs: Raise your knee high up and move it to your side.
- Side Lunge: Raise your leg up to your chest and touch with your hands.
- Jumping Jack: Do your jumping jacks slowly and then increase speed.
Interval Style Workout
- Pushups: First do half of the pushups on your knees and the other half on your toes.
- Toe Touch Crunch: Lie flat, crunch up and touch your toes and follow it up with Push Ups.
- Squat: If you want to increase the challenge do single leg squats.
- Russian Twist: Sit on the floor, keep your hands straight and rotate your torso.
- Supine Pushup: Lie face up, press elbows and lift your chest up.
- Oblique Crunch: Lie on your side, crunch and touch your legs.
Follow it up with
- Alternating Lunge
- Oblique crunch
Complete your workout with this set of cool downs.
- Chest stretch
- Arms cross stretch
- Toe touch
- Seated toe touch
- Deep glute stretch
Total Body Conditioning Workout
Tutorial: Athlean XX for women
Front Raise: Start with your dumbbells, take them up to eye level and back down. Do 15 reps.
Lateral Raise: Raise your arms laterally along with those dumbbells.
Bent Over Fly: Slightly bend over your legs and do a fly.
50 Jump Squats: Squat low down and jump.
Catch Jump Lunges: Try 50 of those. Do jump lunges and catch.
Squat Kick Out: Perform a deep squat and kick out. Do 50 reps.
Curl: Keep your abs in and do the curls with dumbells. Do 12-15 reps.
Press Up Overhead: Keep your abs in, knees slightly bent and pressed up with a sandbag or your weights. Do 20 reps.
Row: Start with your knees shoulder width apart, slightly bend and keep your abs tight, shoulders back, and pull the weight. Try 12-15 reps.
Bicycle Crunches: Lie face up, keep one leg straight and one leg bent. Twist your body, touching your elbow to your knee. Perform 50 reps.
Four by Fours: Do 25 reps and follow it up with V-Ups.
Power Poses to Gain Muscle with Yoga for Beginners
Yoga increases your strength while keeping you focused on your health, nutrition and fitness goals. “There’s no need for beginners to be intimidated by all of the advanced asanas and transitions they see. The key is being humble enough to dedicate yourself to mastering the basics.”-Kino MacGregor, Yoga Teacher
Try these poses to gain strength
- Meditation pose
- Downward facing dog pose
- Dolphin plank pose
- Equal balancing pose
- Beginner side plank
The above sequence builds your strength. Try to focus on the essential elements, of a strong, stable shoulder girdle, a firm core, and a balanced mind. You will feel the magical life of strength starting to take shape.
Ultimate Beginners Full Body Workout
For the first two weeks, practice lighter weights. For the second two weeks, start with light warm up, then choose a slightly heavier weight. For weeks 5-8 try a more challenging weight for your second and third sets.
Follow this work out three times per week on consecutive days.
Weeks 1-2 (2 sets, 15 reps)
- Barbell bench press- Medium Grip
- Lying T- Bar Row
- Seated Dumbbell press
- Standing dumbbell press
- Dip machine
- Lying leg curls
- Ab crunch machine
Weeks 3-4 (3 sets: 15, 12, ten reps)
- Barbell bench press (medium grip)
- Lying T-bar row
- Seated dumbbell press
- Standing dumbbell press
- Dip machine
- Leg press
- Lying leg curls
- Ab crunch machine
Weeks 5-8 (3 sets: 12, 8, eight reps)
- Barbell bench press (medium grip)
- Lying T- bar row
- Seated dumbbell press
- Standing dumbbell press
- Dip machine
- Leg press
- Lying leg curls
- Ab crunch machine
Kelly’s Calorie Torching, Muscle Building Workout
Tutorial: Fitness Blender
Groups of two exercises
40 seconds on 15 seconds rest x2
Deadlifts: lift 24 pounds in each hand. Bend down and lift your weights carefully.
Lunge Row: lift 9 pounds in each hand. Come into a lunge and row with your opposite arm.
Ski Squat Tricep Extension: Keep your feet close together, squat down, pull your elbows up to the air at your sides. Extend.
Deadlifts Toes Out: Keep your toes pointed out and lift those weights.
Deadlift Toes In: Keep your toes pointed in, sink back down and push back up.
Crusty Lunge Curls: Step behind and across your body and curl.
Halo + Good Morning: Hold one weight with both your hands. Rotate the kettlebell around your head in opposite directions and bend down.
Follow it up with the
- Squat + overhead press
- Wall Sit lateral raises
- Side lunge ventral raises
- Bridge and chest press
- Backbow pulls and
- Bridge +chest press
Make sure you cool down and stretch. Drink lots of water and eat clean.
Body Firming HIIT Workout for Beginners (Home Exercise Routine)
Tutorial: Fitness Blender
Workout Structure: 4 minutes warm up: 17 minute HIIT, two rounds
Stretches: Crossover toe touch stretch: Complete these stretches with 15 seconds on each side. Then switch legs. Follow it up with
- Standing crisscross crunch (1 minute)
- Torso rotations (30 seconds)
- Alternating high kicks (1 minute)
- Leg swings 30 seconds on each side
For each exercise 20 seconds active, 10 seconds rest x3 two rounds
- Jumping jacks
- Ski squats+kicks
- Traveling pushups
- Crisscross Crunches
- Fingertip to toe Jacks
- 2-minute active rest
Working all your major muscle groups allows you to build a symmetrical physique. It also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances can lead to serious injuries. Since you’re a beginner, it’s important to practice the basic movements, before using more challenging weights.
Decades of research evidence points out that doing 3-4 sets of a given exercise produces maximum benefit. Typically you should do a warm up set or two of that movement before tackling more challenging weights.
It’s always wise to use multi-joint moves because you can use heavier weights and therefore enjoy greater muscle and strength gains. As a beginner, you’ll choose lightweight, but as you progress, you should try to use more challenging weights, those in which you reach muscle failure by 8-12 reps with good form. If you’re training for strength, choose even heavier weights.
It’s essential that you take a short rest between sets. Your muscles get fatigue during a set. So they need time to remove the lactic acid and changes in the pH that build up in the surrounding tissue. Getting 48 hours of rest between workouts is wise.
Finally, strive to do a little more in each workout. If your body’s musculature improves and you keep on doing the same exercise, your muscles won’t grow any further.
Avoid falling into the rut of repeating the same workout, week in and week out. Strive to do more reps or increase the weight from one workout to the next. Give your muscles the progressive stimulus to make positive improvements.
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