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7 Food Scientifically Proven to Improve Blood Circulation in the Lower Body

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The blood does more than just keep your alive. It helps to give you energy and keep the organs efficiently functioning. It is where the oxygen is to get to even the extremities. You need to keep the circulation good if you want a healthy lifestyle.

One area of circulation commonly overlooked is in your lower body. It is common to believe that this area is not as important as the middle since there are no organs. While you know some blood is needed, you may not realize just how much until you find yourself struggling with health problems.

It is Not All About the Food

I do want to start by saying that food is not going to be the only way to boost the circulation within your legs. There are other things that you can and need to do to keep an overall healthy body.

You will know that poor circulation is extremely common on planes. Doctors recommend that you get up during flights to walk around the cabin. It is annoying to some passengers, but they are not the ones who live with your health problems afterward.

However, it is not just during flights that you will need to keep your legs moving. One of the best ways to boost circulation is through exercise. You do not just get it to your legs, but to the whole of your body. This does not mean you have to hit the gym every single day of the week. You do not need to sign up to do your first marathon. If running just isn’t your thing, then don’t do it!

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Look for exercises that you enjoy doing; swimming, yoga, or even kickboxing can all be beneficial. If you are just interested in walking, then go for it. It is important to get the blood pumping through something you like. You are more likely to stick to the plan and have a healthier lifestyle overall.

You can also gain circulation benefits in the shower or bath. A louder is one of your best friends. Exfoliating will also help, along with dry brushing. The process of exfoliating and scrubbing helps to stimulate the blood flow to the specific area. You also get rid of dry skin, so your legs will look better than they have done in the past.

However, the diet does play a part. You want a diet that is full of antioxidants and omega 3 fats. They will help to get rid of free radicals and remove the toxins that cause an issue within the body and the blood. You want a diet that is alkaline rich, as the blood is more towards the alkaline level of the scale. Are you ready to start grabbing the best ingredients for your meals?

These are seven foods that have been scientifically proven to improve blood circulation in the lower body.

Start with the Celery

One of the best foods in your diet is celery. It is extremely low in calories; to the point where it takes more calories to digest it than you gain from eating it. It is full of nutrients that you will gain. The most important nutrient for the blood circulation is vitamin K.

We tend to overlook vitamin K. In fact, unless you are pregnant or have been pregnant, you may not have even heard of the vitamin. It is one that is barely mentioned when considering diets because if you follow a healthy diet, there are high chances that you get enough of it!

Vitamin K is needed for good blood flow. It helps to encourage clotting in times of injury, preventing the blood from a continuous flow, so you are left with none! It can also help to keep internal bleeding to a minimum unless you have experienced a life-threatening trauma. You want to keep your vitamin K levels up to help ensure your blood flows but stops when it should!

On top of that, celery is full of electrolytes. These help to keep the kidneys functioning properly. While you need to remain hydrated, your body needs electrolytes to process all the toxins and get them out of your body. The electrolytes are your body’s natural diuretic, so will help to get rid of the toxins in your body. Removing the toxins will help to keep your blood free and improve the circulation.

Celery is easy to eat. You can opt for it raw or cooked; although raw is better as you keep all the nutrients. Add some hummus or cream cheese to the middle of the celery, so it is like a boat, and enjoy as a snack. Alternatively, blend up into a smoothie or make juice with it. You can also add it to stews and soups if you want to mask the taste!

Grab Oats on a Morning

Start your day with a bowl of porridge oats. There is nothing better for you! While you likely hear about oats for your digestive system, they are also excellent for boosting the blood flow to your legs. Gluten-free oats are the best option. The good news is that raw oats will usually be naturally gluten-free.

Oats are packed with antioxidants. They will get into the system and cleanse out the free radicals. You will reduce the amount of oxidative

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stress that occurs in the body, helping to reduce the signs of aging and improve the blood flow throughout the body. Oats are also useful for removing cholesterol from the body.

It is the effect on the cholesterol that’s the most beneficial for the blood flow to the lower body. When the cholesterol levels are low, the arteries remain smooth. They do not cause friction in the blood, making clots and clogs more likely.

On top of that, oats offer an anti-inflammatory benefit. We have already mentioned as inflammation can cause a problem for the blood flow. The inflammation restricts the arteries, preventing the blood from getting where it needs to. While the vitamin K from the celery can help improve the blood flow, the arteries need to remain wide enough! Reducing inflammation ensures that, so your lower body does not suffer from pins and needles, fatigue, and coldness.

Many people will use water or milk to make porridge on a morning, but that is not the only way you have to use them. Try out some overnight oats. You add a layer of oats, fruits of your choice, and then some plain Greek yogurt into a bowl or mason jar and leave them overnight. Don’t stir until the next morning, so the fruit and yogurt have a chance to seep into the oats and mix better.

Add a Variety of Citrus Fruits to Your Diet

Citrus fruits are excellent options for all types of health problems. When it comes to poor blood flow in the legs, you will want them for their natural but low sugars, as well as their anti-inflammatory properties.

We have already considered the inflammation issues and blood flow, but what about the low sugars? Well, high blood sugar will cause an insulin response. This can also lead to inflammation of the body. While you may have food that works as an anti-inflammatory, you need food that isn’t going to react against it. The natural sweetness will also help to curb your sweet cravings throughout the day.

Then there’s the alkaline benefit. The blood is naturally slightly alkaline. It needs to be like this for good blood flow throughout the body, including in the lower section. An alkaline balance will help to keep some health problems at bay while helping to gain all the benefits from the nutrients your body absorbs through other foods.

Moreover, you get the vitamin C content. There’s no denying that vitamin C is good for you. It is a natural cleanser, helping to remove the toxins that cause problems for your blood flow.

You can get a range of citric fruits to help improve your blood flow. Opt for oranges as snacks or start your day with half a grapefruit. You can also opt for some lemons to make your natural lemon juice or create smoothies with a range of citrus fruits. Healthy dressings are other options! Lemon water is one of the most beneficial ways to start the day before you think about eating anything.

Don’t Forget About the Whole Grains

Your blood circulation will need fiber. The fiber helps to keep your heart health, which will help to make sure the blood passes throughout the body. Fibre will also help to keep your cholesterol low, which will help to gain better circulation in all extremities, including your toes!

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Soluble fiber will turn into a gel when absorbed by water. It helps to soften the stools and slow down the digestive system, supporting it at the same time. Your body can gain all the nutrients you gain from the food you eat.

The lower cholesterol levels will not just help the blood circulation in your lower body. It will also help to improve your artery and heart health to avoid cardiovascular disease.

You can gain whole grains from all types of foods in the grocery store. Bread and cereals are often considered, but look out for lentils, peas, and other similar foods. They are not quite grains, but they offer some similar benefits without some of the downsides of bread and cereals.

Whenever you choose bread, cereals, and other grains, you will want to check the amount of grain in them. Make sure they say 100% whole grain for best results. Others can cause some issues to other parts of your health.

Add More Fish to Your Diet

Most people do not get enough fish in their diet. We spend much time focusing on chicken, pork, and red meat but then forget all about the fish. However, the latter is full of the necessary omega three fatty acids that will help to improve circulation throughout the body.

Omega 3 will help to reduce the amount of inflammation within your body. This helps to decrease the number of blood clots that form and will help to reduce the cholesterol. The fatty acids will also help to reduce the amount of plaque building up in the arteries, which leads to high blood pressure and poor circulation.

Blood clots in the leg are common, especially if you fly a lot. These blood clots can be fatal, so you want to reduce the risk of them as much as possible.

You only need two portions of fish or seafood a week for the healthy results. Opt for oily fish like tuna, mackerel, and salmon for the best results.

Use Garlic to Season More

When seasoning your meals, look to see if garlic can be added. It is one of the most beneficial ingredients in your diet and something that you can use on a daily (and more) basis. It does not just help blood circulation but also aids in reducing cold symptoms and boosts the immune system.

When it comes to the blood circulation, the benefits come from the lowering of cholesterol. Studies have shown that garlic is as good as drugs called statins for reducing the cholesterol. While they are not as potent, they do not have the side effects that drugs do, which makes them just as good (if not better.

Garlic can also help to relax the legs’ blood vessels. This will help to reduce clotting risks, which means you are not putting your health at risk.

Look out for more dishes that contain garlic. You can also make garlic tea, which is highly beneficial if you are ill and want an herbal remedy to help.

Stock Up on Your Dark Leafy Greens

Whether you want kale, spinach, or even collards, you need to stock up on your dark leafy greens. While citric fruits are good for alkalizing the body, the dark leafy greens are better. They also contain plenty of other vitamins and minerals, including vitamins C and K. Together, all the nutrients will cleanse the blood and help it to flow better throughout the legs.

Of course, there’s the fiber content too. There’s no denying that the leafy greens will help to keep your digestive system working to keep the cholesterol levels down. They will also help to reduce the inflammation in your body.

A major benefit of dark leafy greens is the way you can get them into your body. They can be eaten both cooked and raw. While raw is better, you do not lose too many nutrients eating them cooked.They are great in omelets, stews, and more. You can opt for them in wraps to replace lettuce or eat them in a salad. Another option is to blend them down and enjoy a healthy green smoothie every morning.

It is Time to Boost Your Blood Circulation

Improving the blood flow to your legs is essential. Blood clots are extremely dangerous, and they can go undiagnosed for some time. Make sure you stock up on the foods listed above. They have all be scientifically proven to help improve the blood flow for various reasons. You can enjoy them all together or separately, the choice is up to you.

The benefits you gain aren’t just for your blood circulation. They help your whole health.

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Five Tips to Achieve Your Fitness Resolutions

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Blogger-Restaurateur Dianne Salazar never have to miss her CrossFit even it’s that time of the month with Jeunesse Anion All-Night Pad

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: wellgoldinternational@gmail.com or call (02) 4701294.

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Healthy Habits At Work to Boost Productivity

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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.

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Start the Year Strong with This High-Performance Vegetable

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(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!

Here’s why:

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).

On-the-Go Potatoes

Yield: 8 servings (about 5 potatoes per serving)

Ingredients:

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

Directions:

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.

Nutrition

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

 

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8 Body-Improving Workouts for Beginners

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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.

Useful Tips

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.

Structure:

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.

  • Squat
  • Bent-over row
  • Pushups
  • Lunges
  • Chest press
  • Shoulder Press
  • Deadlifts
  • 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

Structure:

  • 5 min warm up
  • 16-minute interval style workout
  • 5 minute cool down

Warm Up

  • 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

Cool Down

Complete your workout with this set of cool downs.

  • Chest stretch
  • Arms cross stretch
  • Backstretch
  • 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

                              Image Source: from Bodybuilding.com

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

Workout Structure:

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.

Water Break

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

HIIT Workout:

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

Conclusion

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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