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Easy Bodybuilding Moves for beginners to Perfect the Workout

Bodybuilding-Moves-for-Beginners-to2

Bodybuilding moves are your secret weapon to achieve the body you are dreaming about. But in doing so, you will need time, focus and consistency. Yes, it takes a lot of effort to make bodybuilding moves.

Bodybuilding moves require discipline to do your routine daily. There are many bodybuilding moves that you can perform and make the most of it.

Before making the moves, you should know the rule of bodybuilding moves. If you are a beginner, you should not force yourself to push harder. You can start your routine with proper intervals and repetitions.

For starters, you will need to have some reminders to take note so you will avoid getting injured. But let us discuss those laters. At this point, you should learn first what are different bodybuilding moves that you can execute.

You do not have to be professional to perform these routines. You should know that you can finish the intervals and repetitions. If you can, then you have the strength, discipline, and focus.

Is it surprising that there are bodybuilding moves that you can enjoy while achieving the goals you have been reaching for quite some time now?

Bodybuilding moves

Doing squat

The squat is one of the favorites of bodybuilders. To be specific, the Olympic squat is a typical workout that can develop your leg strength. The variation you can perform will give your legs, glutes, and hamstrings a good workout.

The Deadlift

It is the second bodybuilding moves that will give impact to achieving your body goals. When you say deadlift, the heavy lifting will show the best results. You can see the difference between your back. It is where you can see lean muscle.

Performing Press

One of the bodybuilding moves which develop your chest muscle is the bench press. Why bench press? Aside from building the muscles effectively, it allows you to use more weight. It will result in your upper body getting bigger and stronger.

If you want other variations, you can do the overhead press. This kind of press will add benefit to your triceps. Make sure that you will solely do overhead press and not with a push press. Why? Because overhead press does not require bending of knees. By doing so, it will make your legs the prime mover that will stop the intended delts.

The Bent-over row

So how do bodybuilding moves work? Well, the key is squeezing the shoulder blades. How can you do this? Perform the bent-over row, which will give you the perfect muscles to your shoulder.

Doing a wide-grip pull-up

How is the wide-grip pull-up one of the bodybuilding moves? The target muscle of this workout is your full back. It needs a more intensive grip than the regular drill.

Tips for Beginners

How can you achieve bodybuilding moves? For beginners, you might need the following tips to get more patience, workouts, and diet that will surely help you.

Start using Light Weights

As a starter, you will need to grab some light equipment so your muscles will not burn out. Dumbbells and barbells can help you build muscles, but should you do it, make sure you are using light weights.

Basic Movements

Of course, when you are a beginner, you should start with the basic routine. Basic movements come in the forms of squat, deadlift, and barbell bench press.

4 Days of Workout

When you are a beginner, daily working out can be skipped. Instead, you can do it three or four times a week. In this case, you can spend the days off to rest and recover.

Correct Form or Exercises

Make sure that you are training each of your muscles every week. How can you do this? Try to set a routine each week for each muscle and do not forget to know the right form of exercise. Make sure that you have prepared all safety measures.

Eating the Right Foods

When you are working out, you use a lot of protein. So the best thing to manage this is to eat the right food rich in protein like chicken, fish, eggs, milk, dairy products, and some nuts and vegetables. If you think you lack protein, you should consider drinking a protein shake.

Also, you should monitor your calorie intake while working out. At this point, you will maintain your weight and achieve your goals. So we should say to avoid junk food so you can keep carbohydrates and fats. Lots of junk food consists of sweets and salty that can increase your weight.

Our Insights

When you make bodybuilding moves, there are many things that you should remember. For instance, you should make sure that you are eating fruits and vegetables. Also, make sure that there are safety measures prepared before starting your workout. It will help you achieve your body goals.

Avoid some unnecessary habits like skipping meals that build an impression of losing weight without eating. You should also avoid drinking energy drinks to keep you hydrated.

Some natural ways will keep you on track to lose some weight, make sure you have a list of what you eat, a meal plan, and a workout routine.

Group Fitness Workouts: The New Adventure of Performing Exercises

Group-Fitness-Workouts-The-New-Adventure

Group fitness workouts have been the new norm in the fitness world. Trainers around the globe are now looking for a more effective way of performing workouts. If you want to know more about group fitness workouts, you will need to pay attention to the selection of your exercises and the style of training you will have.

Group fitness workouts are more effective than performing exercise on your own. You will be asking why? Because we have simple answers to that as we will give you the ultimate facts about group fitness workouts.

How can you achieve the perfect results? Let us focus on the things that you need to make your group fitness workouts work more effective and accurate.

Keys to becoming successful in group fitness workouts

Being organized with the training session, it will help you build more productive training sessions. If you will observe, a practical exercise has a timed interval, and so does the group fitness workouts. Make sure that you will have a range that will produce more optimal results. Try to incorporate more movements during warm-up to set your body before performing group fitness workouts.

If you finally know the interval and type of exercises you will perform, you can hit the gym. Why do you need that? Doing your workout at home is practical, and you can save a lot of time and money, but if you are hitting the gym and performing group fitness workouts, you can have other benefits.

For instance, you can meet a great coach and team that will encourage you more to perform effectively. You will be taught many things, and sharing experiences can help you improve your workouts.

By improving your workouts, you should have a three-day program that will increase your productivity. With proper conditioning of your body, you can have all the strength you need. Make sure that you will choose the appropriate exercise.

How will you know if it is effective?

Since you are going to be comfortable in doing group fitness workouts, you will get good results rather than doing exercises alone. According to a study of dancers, each one of them encouraged the group to perform well and achieved the results that everyone is wanting.

There are different ways on how to perform it aside at the gym. The first place you can work out better is outdoors.

Top 5 Outdoor Activities you can consider.

Hiking

What more enjoyable group fitness workouts than hiking? You can take hiking during the weekend with your friends. Look for an excellent outdoor trail and ready your boots. Climbing and walking at the same time can give you good cardio. Plus, you will have fresh air to breathe.

Kayaking

If you are not into walking and climbing, then you will need excellent kayaking. In every stroke of kayaking, it is a good start of physical fitness. This workout is perfect if you want to appreciate both your exercises and your surroundings. The benefits of this workout are strengthening the arms and your core to burn more calories than average.

Find out more Outdoor Activities

Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the most refreshing new workout that influences social media geeks. It is one of a kind entertaining exercise that will keep you in shape and, at the same time, helps the environment to be clean. But how did plogging started?

Plogging, also known as “plocka upp,” started from Sweden. The term “plocka upp” meaning is to pick up garbage along the streets. And while doing this, you are jogging. 

So plogging is a combination of jogging and picking up garbage along the way. It is as simple as that, and the great thing about it is you do not need to worry about set practice or set some limitations.

But when you do it, you will still need some requirements like what will be the phasing, what are the tools required, the duration and where is the best place to do it.

Picking up garbage is a good deed that any of us should do and practice. Properly disposing of the litter is our main concern in plogging. People who do it are called ploggers.

Ploggers are those who go jogging and, at the same time, pick up garbage on the streets. How they do that?

How to Do Plogging

The most effective way of plogging is bending forward while picking up garbage then continue jogging afterwards. It is an excellent workout for your core muscles, legs, and back muscles. It will keep your heart rate pumping. You will observe that plogging is beneficial to your health and the environment. So this exercise pays off you and the environment.

How can you tell if it is effective?

Compared to regular jogging, plogging can double the calories burned. According to the study, it can burn an average of 288 calories, while regular jogging can do 235 calories. Also, you are doing exercise for your core muscles and developing your arm strength while picking the garbage.

The Start of Plogging

As you are starting to be amazed at plogging, you want to know when did it begin. Aside it began in Sweden; this exercise is founded by Erik Ahloström and inspired by the Stockholm-based group Plogga. The group had a mission to motivate their runners to be an environmentalist without compromising their workout. It is a philosophy of the Swedish lifestyle called lagom. It is a way of making the earth a better place while taking a random act of kindness. It is where the idea of plogging came from. 

Things You Need to Know Before Doing It

Chest and Back Exercises are Essential for Perfect Workout.

Chest and back exercises are important as other workouts. When you have a firm chest and back, it will allow you to do activities more efficiently. Swollen and stiff muscles can prevent you from doing the tasks or activities you want to do, so it’s essential to make your chest and back healthy.

Chest and back exercises can be performed either indoors or outdoors. You can choose the equipment and the duration you want. Make sure that you will be doing the chest and back exercises accordingly so you will not get injured.

To do the chest and back exercises safely, you can have the following workout. These exercises are being performed by many, and the results that they attain from it have been the most significant contribution to unlock the body goals they wanted. 

For beginners, the following workout can be painful, but over time, your body will get used to it. However, see to it that you are performing the chest and back exercises properly. No one wants to get injured on your workout, so safety is still the priority.

For instance, make sure that all equipment like mats and dumbbells are well prepared. Allot 10 to 15 minutes exercise for your chest and back and choose at least three chest and back activities that you will perform alternately. You must also need to repeat the actions for a maximum of three times.

Choose the Best Chest and Back Exercises

Chest Press

Chest press can be your top choice. So how will you do it? 

Simple step:

  1. Your back should be lying on the floor while your knees are bent. Also, your feet are on the floor.
  2. Pick the dumbbells with your two hands, one each side, then extend your arms upwards. Make sure your palms are facing toward your feet.
  3. Then bend your arms slowly while lowering to your side. They should be parallel with your shoulders until your elbows are touching the ground.
  4. After that, reverse the movement slowly to go back to your original position. Do not forget to repeat this three times or as many as you can do.

Chest Fly

The chest fly is another movement for your chest and back exercises. Correctly doing it will improve your chest and back muscles.

Simple Step:

  1. Get your back lying on the floor while bending your knees and make sure that your feet are flat on the ground.
  2. Grab the dumbbells, one in each hand and extend your arms upward. See to it that your palms are facing forward to each other.
  3. Then keep your elbows bend slightly with your arms in a lower position to the sides of your body. Make sure to it that it will be parallel to your shoulders, and your hands are about six inches off the ground.
  4. Reverse the movement and return to start. It will complete a one set, and you can repeat this three times or as many as possible as you can.

Table Top Chest Press

Perfect Workout for Perfect Body Shape: Top List for You

Perfect Workout for Perfect Body Shape: Top List for You

The perfect workout is a combination of different routines. You can do it in the gym or at your home. It can be an intense or easy workout, but surely it will give your body the total health benefits of exercising.

 
The perfect workout for men and women is essential in achieving the results of doing exercises. You can select your preferred workout and make it your routine. Then over time, you can choose the perfect workout you can enlist in your routine.

So how will you categorize a perfect workout? There are plenty of exercises that will fit your body. Your target muscle group is essential and making sure that you are working with it will have a good effect on your health.

How will you achieve perfect workout at home?

Working out at home is the perfect place for many, especially to those who have limited time and have a strict schedule. So with limited time, you will need a workout so intense and can give you the best results. 

Make sure that you will use the yoga mat when you workout at home. And watch out for the duration because there is a different workout that makes your muscles stronger and improves your posture. Sometimes you will find the perfect exercise relaxing, and it should be.

For instance, you can do traditional boxing. It will focus strength to your arms, and at the same time, it will burn fats around your biceps and triceps. Just make sure your fist is well protected, so it will not get hurt.

Some Perfect Workout

Best Exercises for Women Begins with These Top Listed Workout

Best Exercises for Women Begins with These Top Listed Workout

Best exercises for women can be performed in many ways. Our favorite activities are suitable for those ladies who have more curves and muscles. But do not worry because what we have here are exercises that will work right with your body shape too.

Best Exercises for Women Begins with These Top Listed WorkoutBest exercises for women are stunts that will give you results even if you are doing it at home. Going to the gym is not only a requirement to perform the best exercises for women. You can get a yoga mat and some simple equipment that will help you build muscles if you are serious and motivated enough.

Best Routine for Different Body Shapes

What is a deadlift?

The deadlift is a collective term when you decide to get a workout routine. It is the best single movement, which improves your overall strength. Believe it or not, while performing this, it gives more improvement that heavy lifting. So, we suggest that you should include a deadlift in your routine. Especially when heavy lifting is limited to some women, the deadlift will be your alternative to workout your hips, backs and legs. Also, this is an excellent way to increase your metabolism.

What are the good things in doing squats?

Increasing the strength of our legs is one of the significant reasons why squat should be in our routine. And a bonus from doing squats is expanding our core. Some squats support our spines like front and goblet squats.

What happened when doing the weighted hip thrusts?

One of the best exercises for women is doing weighted hip thrusts. At first, it will be awkward to perform this routine. But later on, when you feel the results, you will enjoy doing this routine exercise. So, you are probably wondering what benefit will provide this routine to your body? The weighted hip thrusts will make your glutes stronger. Your glutes are only your body parts that have significant improvement when doing this movement. Aside from glutes, the muscles around your booty will also develop.

When is kettlebell swinging important?

When is kettlebell swinging important?

It is one of our best exercises for women list because it causes your body to burn more calories. But initially, you will observe that your abdominal muscles will be strengthened. Then it will continue to define your back and shoulders muscles over time.

Kettlebell swinging has significant importance in our bodies by doing the following movements for kettlebell swinging with 30-second intervals.

Why do we need to consider the planking?

Foods to Avoid Before Workout are the Keys to Excellent Results

Foods to Avoid Before Workout are the Keys to Excellent Results

Foods to avoid before workout are usually identified as unhealthy foods. But not all foods to avoid before you hit the gym are those in the red zone. Some of these are the common foods we eat.

Foods to avoid before workout are simple. The common foods we avoid are high in sugar and bad cholesterol. But there are foods that we can keep on eating before a workout.

Eating before a workout is not bad, but choosing what to eat is what we need to do. If you want to achieve your goal in the time frame you set, you will need to list down the foods to avoid before a workout. It is essential because if you are eating some foods that make you gain more weight and replace all the calories you burned after exercise, you will not see the progress in your workout. 

You will keep on saying that even you workout hard, you are not losing weight. Do not blame your gym instructor or the routine you are making. Maybe you should check the foods you are eating before and after your workout. Therefore, it is crucial to know what foods to avoid before a workout because these foods will have a significant role during your workout. Because, if you are doing your workout, your energy should focus on powering your exercises instead of digesting the food you eat before a workout.

here are some of the foods to avoid before workout.Here are some of the foods to avoid before a workout.

Too much fiber foods

Eating foods rich in fiber is a healthy way of getting yourself feel satiety. But too much fiber is not suitable for your body before a workout. One good example of a food that you need to avoid is flaxseeds.

Flaxseeds are the best source of fiber, but too much of it can develop gas in your stomach. So, getting bloated before a workout should be avoided. However, if you are in a diet full of fiber, you should eat 2 hours before and after a workout. 

Other foods to avoid before workout are bran, high-fiber bread and fiber supplements. Instead, eat foods rich in protein and carbohydrates. Just enough to make you feel nearly full so your energy will be used in the workout, not for digesting the food.

Energy Drinks

Energy drinks are one of the misconceptions for food to intake before a workout. Why? Because energy drinks contain more sugar than other beverages, but excluding sodas. Though our body needs sugar as a source of energy, the food we are eating contains sugar, which our bodies stored if we are going to do some exercises. 

So refrain from drinking energy drinks instead choose beverages that will keep you hydrated during your workout.

Carbohydrates that are Hard to Digest

Not all carbohydrates can be digested easily. Some of the foods rich in carbohydrates are not easily digested. 

For example, hummus is known as a good source of carbohydrates, but the carbs we get from eating hummus cannot be digested for a short period. The carbs we are getting from hummus can cause bloating, according to scientific research. Therefore, before you go outside to do workouts and exercises, you should avoid eating hummus.

Acidic food

Strong Core Workout to a Healthier Lower Back Muscles

A strong core workout focuses on your midsection muscles. But surprisingly, it connects with your lower back health and hips as well. Strengthening the core muscles is the fundamental of the stronger function of the body.

A strong core workout should be engaging with other parts of your body. There are different kinds of exercises to train your core to be stronger. It also helps to promote more efficient workouts overall.

Why workout for your core?

Why workout for your core?

Well, when you have a stronger core, that means you have a stronger back. Some of the health benefits of stronger core workout is getting rid of the back pain. It also helps the muscles and joints of the lower body to improve reflexes. 

Some of these workouts are easy to perform, and you do not need to hit the gym or get a gym instructor to assist you. You can learn these workouts just by watching online videos and capturing some of our tips and essential reminders before doing each exercise.

Influential Strong Core Workout

Performing the right rhythm and timing will give you the achievement you want from a workout, especially when it involves your core. Toned and well-built abs are one of the assets that most women and men always dream to have.

So if you want to have the same body shape, you should be working for it. No one attains a perfect body shape instantly; perfect body shapes do not happen without a sweat. An intense core workout comes from real hard work and exercises.

Here are some of the strong core workout we suggest you start doing and practicing.

Plank to Reach

Plank to Reach

Your starting position is placing your forearms on the floor while facing down. Also, your elbows should be under your shoulders in a stacking position. Then extend your legs behind you while squeezing your glutes and thighs. The pressure is in this part of your body. Next, pull your belly button towards your spine, and your right hand is reaching out to the floor. You can repeat this on the other side.

Going your Arch Upwards

Your starting position is lying, your face downwards, and your arms are extended over your head. Then lift your arms and legs, putting the pressure on your glutes and lower back. As finishing moves, you should hold this position for 2 seconds and lower your arms and legs to start another set. Repeat this until you feel the muscles in your core and back pain subsides.

Twist it like Russian

What is it to look like a twisting Russian? This term practically means of twisting your waist while sitting on glutes. Then your knees are bent out with both hands in your knees. While doing this, you should be holding a dumbbell. In this position, you will need to rotate your torso side to side. Make sure you move the dumbbell hip to hip.

Flutter Kicks

Flutter Kicks

This movement is useful if you want to train your legs to be stronger and your hips as well. 

Your starting position is lying on your back, placing your hands under your glutes. Then lift your head slowly off the floor, staring at your belly button. Next is take your legs off the floor. Keep your lower back pressed into the floor and flutter your legs. It will complete your flutter kicks movement.

Hip Bridges

This movement focus on your hips. Lying on your back while your knees are bent. Make sure your feet are flat on the floor and your arms at your sides, palms facing down. Then press your hips up and put pressure on your glutes. To repeat another set, lower your hips and start the routine.

Why these workouts?

Easy Tips on How to Lose Weight Naturally to Enjoy the Holiday Season

Easy tips on how to lose weight naturally

Easy tips on how to lose weight naturally can save you from the weight you will gain this coming holiday season. Family gatherings and celebrations will definitely give you a souvenir in your weight. So you will need to have a good exit point to less guilt in you while enjoying all the good times.

Easy tips on how to lose weight are not just a numbers game. It is done sincerely and regularly. When doing a weight loss program, you need to focus and look forward to the results of your exercises and workouts.

To kick start your weight loss program, you can start with the basics. Then with a proper routine, you have to keep up with the schedule. Make sure you are doing it right, and you strictly follow your plan.

20-minute Morning Workout

The ideal exercise for your easy tips on how to lose weight naturally should be done in the morning before you start your schedule for the day. According to studies, the people who performed exercises in the morning are found to be healthier and slimmer compared to activities performed later in the day.

Practice Eating the Right Food

Included in the straightforward tips on how to lose weight naturally is planning your snacks. If you want to control the calories, carbohydrates and fats, you will intake daily; you should limit yourself from eating outside. Make sure that you have your own meal and snacks. In this case, you will be the one in charge of the preparation of your food.

To complete your meal pack, make sure you have small packages of protein sources like nuts, seeds, yogurt, sprouts, dark chocolates or cheese. Also, you can add an apple daily to keep you satiated.

Part of your meal plan is drinking enough fluid, non-caffeinated, of course. And skip drinking soda if you want to lose some weight. Other than water, you can choose to drink green vegetable juices. Fruit juices can also keep your body hydrated. And one study showed that drinking plenty of water, it increases the metabolic rate by 30%.


More Fiber and Protein, Less Salt

Salt has implications that when you eat more than your body needs, it can cause water retention. You should avoid foods, especially chips, high sodium foods like preservative food. It is needed to prevent because conservation of water will make you bloated. Also, unhealthy foods like chips can give you more calories than your body requires.

While eating foods high in fiber and protein, you should eat slowly. By doing so, you will absorb all the food nutrients, and food digestion will be easy.

Protein and fiber, when consumed, can be a good source of energy. And when you have full strength, you can perform your workout and exercises that will help you lose weight quickly.

On fiber, look for high fiber foods or less “energy dense” to have fewer calories. When to eat food with high fiber? As one of the easy tips on how to lose weight naturally, make sure you eat fiber foods in the form of oats or fresh fruits and salad.

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

Cable Fly Exercise – What you need for Attractive Chest Muscles

Cable-Fly-Exercise-What-you-need

Cable fly is not redundant with any workout contrary to many people’s beliefs. You can do this exercise to build muscles on your pecs. It is what cable fly changes in your body.

Cable fly isCable fly is one of the variations of chest fly. But you cannot compare it with a dumbbell fly or pec fly. The movement for this workout will improve your muscles on your pecs and forearms.

Before going through with cable fly, let us define first what chest fly is? Chest fly indeed is one of the best exercises when it comes to building muscles in your chest. It teaches you to have a more scapular reaction. Scapular reaction means to pinch your shoulder blades with combatting poor posture from sitting hunched over a desk all day.

What muscles involve in chest fly workout? The muscles involved with this one are your chest and shoulders. Triceps are also included. When your muscles in your chest are already build up, doing push up will be a lot easier. If you are not working correctly with your muscles, then you will end up injured. And that is what we are avoiding.

But the main event in cable fly is not only doing the chest exercise but also feeling it in your chest. You can feel it with the number of weights you are lifting every time you are doing the chest exercise. You can also add some challenge or upgrade your cable chest fly.

Why cable fly?

Cable Fly

There are benefits of cable fly like, for instance, that can replace bench press due to joints pain. It could also change the angle of the movement enough to limit the potential stress on the joints. In doing this exercise, you will have lots of tension on the muscle through the entire range of motion. The cable fly setup gives your muscles almost uninterrupted time under strain and a massive pump of pressure to improve muscle growth.

Focus Muscles

The muscles involved in cable fly are the pectorals. The pectorals are your muscles in the chest—major and minor. The primary muscles are those that visible, powering the adduction of the arms and making inward rotation and elevation. The small muscles are located a layer deeper and draw the shoulder blades down and forward.

The major pectoral muscles have two functions. One is that it uses for the upward angle of movement to emphasize the upper portion of the chest. You can have low to the high motion of the cable fly exercise so that you can target the upper part of the chest. Then the other one is the lower angle that emphasizes, the lower portion of the muscle.

How to Do Chest Fly vs Cable Fly