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8 Body-Improving Workouts for Beginners

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Image Source: healthline.com

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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One-of-a-Kind Gift Ideas You Can Use this Valentine’s Day

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Valentine’s Day is coming up, which means you’ll have to start looking for a gift soon.  Let Globe myBusiness, the micro, small, and medium enterprise arm of Globe Telecom, introduce you to some great ideas which you can use to wow your significant other.

This year, make Valentine’s Day one to remember when you treat your partner to:

A perfect combination

Those “His” and “Hers” items you find in department stores may seem cheesy to some, but there are more than a few products that are actually quite witty and useful, while at the same time very sweet. With a range that goes from pillows to towels to jewelry to clothing, there are more than a few ways to express your love!

A personalized keepsake

What could be more special than a gift that’s made for your partner alone? Personalized items have become such a hit that you’ll be sure to find names or initials on a multitude of items in just about any mall or shopping center. Make him or her feel one of a kind with something that’s undoubtedly theirs – just like you!

Try:

A handmade project

Nothing says “you mean a lot to me” like something you created with your own hands. This kind of gift adds the benefits of something personalized as well: not only is it unique, but it’s tailor-fit to what your partner needs and guaranteed to be useful and appreciated. Most of all, it shows you not only know your partner very well, but also care about what he or she needs.

Try:

A gift that keeps on giving

Who says gifts can only be useful once? For the practical partner, even the most unusual “gift” can be romantic if it can be utilized for long. Splurge on something your partner needs around the house, or get them something they’ve always wanted. Not only will they be very grateful, they’ll also be sure to remember you each time they use it.

A delicious feast

Who doesn’t love to eat? Valentine’s Day counts as the ultimate date night. Turn the date itself into a gift by going somewhere extra special. Binge on delicious food, share bites and stories, and most of all relish the calm and romantic ambience that only a very good restaurant has to offer.

A little something for the Earth as well

All kinds of love can be (and are!) celebrated on Valentine’s Day, so extend your care to all the people who matter to both of you. Make sure you show your love for family and friends as well, and while you’re at it, why not give a little something to the Mother we all love, our own planet? You can even turn this into a project you and your partner work together on — because why not?

An experience to remember

It’s one thing to get your partner an object, but it’s a whole other thing to get him or her an experience. Do something you’ve never done as your relationship takes to new heights, and get to know each other better as you’re thrown into all kind of situations or adventures.

A chance to learn something new

If you’re a business owner and you don’t always have time outside of work, yet neither you nor your partner would pass up the chance to discover new things, why don’t you check out a workshop or activity you’ve never tried before? More than just the introduction to what could be a new hobby, it would also be a great bonding opportunity for you two.

Valentine’s Day should be a special occasion simply because it’s there for you to celebrate the most special people. Don’t let it go to waste by giving your partner exactly what he or she deserves — the best!

Globe myBusiness provides digital solutions to local entrepreneurs to help them grow their business.  Follow Globe myBusiness’ Facebook Page at https://www.facebook.com/globemybusiness/  and check out our wonderful surprises for Valentine’s Day!

 

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5 Places You Can Visit to Make Valentine’s Day More Special

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There are lots of places where you can spend Valentine’s Day but making it more special means finding venues with unique offers that help create new and memorable experiences.

Lucky for you, Globe myBusiness, the micro, small, and medium-enterprise arm of Globe Telecom, has compiled a list of special places you should visit to make sure your day of hearts will be one for the books:

Spa and Wellness Centers

Relaxation is at its finest in spas and wellness centers. These places offer different ways to de-stress, perfect for Valentine’s Day.

Among the things you can try are massages from skillful masseurs. Coupled with aromatherapy, massages can help you feel refreshed in just a few minutes. On another note, some spas and wellness centers offer unique amenities like saunas, fish spas, jacuzzis, and hydromassage pools that are guaranteed to leave you wanting more.

Camping Sites

If you’re looking for an out-of-the-box experience on this special day of love, why not try camping and lounge on the best of what nature has to offer?

Groups of professional hikers and mountaineers are now offering this experience in different campsites near Metro Manila. Also, some resorts take camping to the next level by offering “glamping” as one of their options for accommodation. Glamping lets you enjoy the best of nature with resort amenities.

Beachside Resorts

Beachside resorts are in high demand during summer months, but that doesn’t mean Valentine’s Day would be a bad time to enjoy the sand and sea.

In the sea, you can try kayaking, canoeing, or even island hopping for beachside resorts in places like Boracay, Alaminos, and Puerto Galera. If you want to check what’s underwater, you can try snorkeling, scuba diving, or riding glass-bottom boats. On land, you can explore different areas of a resort or schedule dinners by the seaside.

Historical Churches

Central Luzon houses some of the oldest churches in the Philippines, making it a popular spot for pilgrims and tourists alike, even on Valentine’s Day. Be it in Pampanga, Bataan, Zambales, or Tarlac, you’ll surely encounter popular churches with rich histories.

One example is the Monasterio De Tarlac, which is a monastery located at the top of Mount Resurrection that showcases a relic of the cross where Jesus Christ died. A 30-foot colossal statue of Jesus Christ also stands on top of the mountain, making it a popular destination, especially during the Holy Week.

Annual Festivals

A lot of festivals take place in the month of February and luckily, some of them are dated near Valentine’s Day!

The renowned Panagbenga Festival in Baguio City is a celebration of the city’s floral crops showcased through huge floats and artistic displays. Crowds from across the country flock to Baguio City just for this event, which this year will be held on February 24, 2018.

If you want to make an advance trip for Valentine’s Day, the Hot Air Balloon Festival in Clark, Pampanga, is a sure-fire destination for your senses as well. The festival will take place from February 8 to 11, 2018, perfect for couples and families who want to experience something that they don’t see every day.

Valentine’s Day is a day of love. Be it a date with just your partner or a group date with your whole family, taking the time off work and spending valuable time with them is an investment in itself. After all, your business is for the people who matter the most.

With these suggestions, you’ll surely have a rich and worthwhile Valentine’s Day experience that will help inspire your success in the years to come!

www.globe.com.ph

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Three Ways to Upgrade Your Lifestyle This Year

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Don’t let limited funds dampen your curiosity or dreams of learning more about a new place and culture this year. Check out these smart and frugal travel tips for exciting international experiences.

Learn something new

Developing a new skill is a great first step towards self-improvement. It benefits your self-confidence and can create a feeling of achievement that builds towards bigger accomplishments. Try joining a class or following online tutorials for some DIY skills to help you improve your home, or learn essential work skills for the modern economy like social media marketing or coding.

Be adventurous and spend time abroad

Living in a foreign country for a few months or a year can broaden your outlook, help you enhance your language skills, and introduce you to people from different walks of life. Consider a working holiday, co-op or internship, or professional development abroad. You’ll gain valuable international work experience, work on teams with diverse cultural backgrounds and develop connections that strengthen your place in a global workforce—all of which can launch you into the next level in your career.

Make the most of winter

The winter months can be hard on our health, as we tend to hibernate indoors, eat more junk food and exercise less. Get out of this rut by focusing on the best the season has to offer, like skating, skiing and snowshoeing outdoors. Boost your health and beat the winter blues by getting enough vitamin D and eating nutrient-rich foods.

www.newscanada.com

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7 Simple Tips to Help You Avoid Take-Out Temptation

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After a long day, the thought of putting in overtime in the kitchen can be quite unappealing.

“Ordering takeout can be a time-saver, but it’s expensive and typically less healthy than homemade meals,” explains Tori Wesszer, registered dietitian. “Prepping meals ahead of time means I can save dining out for indulging at restaurants I love, without the guilt.”

Wesszer recommends the following tips for fool-proof meal planning:

Freeze Florida Orange Juice in ice cube trays. Add cubes to a smoothie for added vitamin C and a natural sweetener with no added sugar.

Layer those salads. Make salads a few days at a time in mason jars. Layer your ingredients with dressing on the bottom to eat better and save money.

Make leftovers. Cook some extra at dinner to pack for lunch the next day.

Batch cook. Make foods like grains in large amounts ahead of time so you can have lots on hand for later.

Pre-cut your veggies. Wash and dice veggies that you use often ahead of time and you’ll have no excuse to skip your greens.

Freeze the rest. If you make a lasagna or chili, make double and freeze half to pull out on nights when you know time is limited.

Stock up on healthy kitchen staples. Keep items like canned beans and frozen veggies to pull a meal together in a pinch — a well-stocked pantry is essential to eating well.

Organize with apps. Use apps like Wunderlist to plan your groceries. You can even share it with someone to help keep you organized and avoid buying doubles.

Find more recipes at www.floridajuice.com/ca.

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