Hi Peeps !!
Really got busy with my work, so could not write anything for you guys. So this is a post from me after a long time.
Started a new work out routine from today, not very heavy, but really a good one to keep the workout within 30 minutes of your precious time. This should be sufficient enough to keep you active, fit, healthy and looking goood as well. Do not expect to get the best results out of this routine, like a 6 pack abs or really strong delts etc., but what is aimed at is a strong and healthy body for the ones who never take a chance to start their workout.
I read an article recently that said workout alone is not sufficient, its the food that you take in makes the most of the difference in your body. Most people have a look at the calories that they burn in the gym by running in the treadmill or working it out for 15 to 20 minutes on the elliptical, even counting the number of calories a push up would burn and then pushing themselves up to the multiplcation numbers. Worse are those who go for a 100 rep abs crunch and get tired all the way with a nice round belly. Let me tell you a secret, the number of calories burnt there in the gym equipment or the number of reps you do for an exercise has nothing to do with losing weight or really getting in shape. Its the food that you put in your body that makes the difference. Going for a good 30 minute walk and having a plate of Masala Puri and Chai gives a good energy, but makes no difference in your weight or fitness level.
So, where am I getting to here is the fact that having a routine and a healthy lifestyle with surely make a difference in the body transformation that you expect. If you are someone looking at getting a 6 pack abs soon, you may have to forgive your health soon. So, do not concentrate much on getting that killer looks, but do aim at getting a strong body and a stronger mind.
Enough of all the theory, lets get on to the exercise routine. A good warm up is needed before any work out, be it cardio or weight training. If you do not get your heart rate pumping at the exact speed of your workout, the chances of getting tired and exhausted mid way during the workouts is more. Always go for a nice stretch, warm up the body and get your heart pumping well at a moderate beat so that there are no surprises to the body when a good workout speed is reached. So we start with a good body stretch, get your body warmed up, move all those muscles, get them relaxed, stretched, move every part so that you feel warm even when the temperature is low outside and then feel every part of your body waiting to get pumped.
To begin with, as I am a beginner now myself, the workout is pretty simple and needs some basic weights at home or better, use the free office gym services to start with and see some changes.
Warm-up, stretch, leg stretch, Arm rotation, head rotation
10 x Burpees
10 x Normal width push ups
10 x Jumping jacks
10 x Changing width push ups
10 x Climbers
You may go for as many push ups as you want based on your strength and ability. 10 x is the minimum that I suggest. On completing the first warm up set, you will feel the neery kicking in you and your body will now start asking for more. Its time now to goto the weights:
10 x Dead Lifts (3 sets with a comfortable weight)
10 x Weighted sit ups (3 sets with a comfortable weight)
10 x Bicep Curls (3 sets, do this on alternative days)
10 x Tricep (3 sets, do this on alternative days)
10 x Shoulder lifts (3 sets, comfortable weights, once in 2 days recommended)
Now that you have the whole body worked out here, its time to push your abs now and get some workout there.
15 x Abs crunch (3 sets or till death)
15 x Leg raise (3 sets or till death)
60 seconds Planks
This will now get your full body a shake and will give a sweet pain, which can be gifted with a gulp of cold water first and then some cut fruits or a fruit juice with less sugar. The juice can be combined with a sandwich of your choice. Settle down for 2 hours and then have a hearty meal.
Remember, a healthy workout is only as good as a healthy meal combined. Happy work out!!
Really got busy with my work, so could not write anything for you guys. So this is a post from me after a long time.
Started a new work out routine from today, not very heavy, but really a good one to keep the workout within 30 minutes of your precious time. This should be sufficient enough to keep you active, fit, healthy and looking goood as well. Do not expect to get the best results out of this routine, like a 6 pack abs or really strong delts etc., but what is aimed at is a strong and healthy body for the ones who never take a chance to start their workout.
I read an article recently that said workout alone is not sufficient, its the food that you take in makes the most of the difference in your body. Most people have a look at the calories that they burn in the gym by running in the treadmill or working it out for 15 to 20 minutes on the elliptical, even counting the number of calories a push up would burn and then pushing themselves up to the multiplcation numbers. Worse are those who go for a 100 rep abs crunch and get tired all the way with a nice round belly. Let me tell you a secret, the number of calories burnt there in the gym equipment or the number of reps you do for an exercise has nothing to do with losing weight or really getting in shape. Its the food that you put in your body that makes the difference. Going for a good 30 minute walk and having a plate of Masala Puri and Chai gives a good energy, but makes no difference in your weight or fitness level.
So, where am I getting to here is the fact that having a routine and a healthy lifestyle with surely make a difference in the body transformation that you expect. If you are someone looking at getting a 6 pack abs soon, you may have to forgive your health soon. So, do not concentrate much on getting that killer looks, but do aim at getting a strong body and a stronger mind.
Enough of all the theory, lets get on to the exercise routine. A good warm up is needed before any work out, be it cardio or weight training. If you do not get your heart rate pumping at the exact speed of your workout, the chances of getting tired and exhausted mid way during the workouts is more. Always go for a nice stretch, warm up the body and get your heart pumping well at a moderate beat so that there are no surprises to the body when a good workout speed is reached. So we start with a good body stretch, get your body warmed up, move all those muscles, get them relaxed, stretched, move every part so that you feel warm even when the temperature is low outside and then feel every part of your body waiting to get pumped.
To begin with, as I am a beginner now myself, the workout is pretty simple and needs some basic weights at home or better, use the free office gym services to start with and see some changes.
Warm-up, stretch, leg stretch, Arm rotation, head rotation
10 x Burpees
10 x Normal width push ups
10 x Jumping jacks
10 x Changing width push ups
10 x Climbers
You may go for as many push ups as you want based on your strength and ability. 10 x is the minimum that I suggest. On completing the first warm up set, you will feel the neery kicking in you and your body will now start asking for more. Its time now to goto the weights:
10 x Dead Lifts (3 sets with a comfortable weight)
10 x Weighted sit ups (3 sets with a comfortable weight)
10 x Bicep Curls (3 sets, do this on alternative days)
10 x Tricep (3 sets, do this on alternative days)
10 x Shoulder lifts (3 sets, comfortable weights, once in 2 days recommended)
Now that you have the whole body worked out here, its time to push your abs now and get some workout there.
15 x Abs crunch (3 sets or till death)
15 x Leg raise (3 sets or till death)
60 seconds Planks
This will now get your full body a shake and will give a sweet pain, which can be gifted with a gulp of cold water first and then some cut fruits or a fruit juice with less sugar. The juice can be combined with a sandwich of your choice. Settle down for 2 hours and then have a hearty meal.
Remember, a healthy workout is only as good as a healthy meal combined. Happy work out!!
