Fitness Training

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The latest fitness training information to keep your body in top condition

in Fitness Training by Ana Maria

Strength Training Workouts Positive For Women

When thinking about strength training workouts, the first picture that used to come to mind is a sweaty man working out in a gym. Thank goodness that stereotype has been long since buried for most of us.

Strength training workouts sculpt your perfect body;

The fact is that both men and women can gain positive benefits when engaging in this type of physical exercise.

Research demonstrates that strength training should be included in every workout program, but it is especially important for women who want to stay fit and healthy.

Some misconceptions still exist about how beneficial strength training can be for women, or whether they should be “doing it differently” to men. Just a few years ago, women would never have considered “lifting heavy”, but now it has become extremely popular.

Old beliefs have given way to new ones, as women become more determined to live longer, healthier and more active lives, and sports science catches up to help them train more effectively.

If you do happen to harbour any doubts, the following benefits should convince you to start lifting heavy as part of your routine.

Strength training workouts, heart health benefits

The heart is a muscle too that is sometimes neglected before it is too late.

Strength training workouts help the heart by reducing the risk of cardiovascular disease in women.

Exercise contributes to an overall healthy heart by helping to decrease LDL levels, also known as "bad" cholesterol. HDL cholesterol levels in the blood "good" cholesterol is increased leading to a healthier heart.

High blood pressure may be reduced by following a program of strength training. Just as the heart benefits from strength training, so do the veins and arteries. When the heart walls are thicker, pumping blood becomes a much more efficient process.

The American Heart Association says that;

A well-rounded strength-training program provides the following benefits:

Increased strength of bones, muscles and connective tissues (tendons and ligaments);
Lower risk of injury;
Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight
Better quality of life.

Note that in the following info graphic the AHA are recommending at least two high intensity muscle strengthening sessions per week;

Strength training workouts, bone density benefits

Older women are especially susceptible to osteoporosis and bone loss. Even younger women are at risk for developing this disease because their bones are naturally lighter than men’s are.

Aging is a major factor in the decline of bone density and bone loss. Women can improve their chances of avoiding osteoporosis by building and strengthening their bone density through strength training.

Strength training exercises have the additional benefit of helping reduce the risk of falls or other accidents that can lead to fractures.

Younger women who start training early have a better chance of making their bones stronger in later life.

Strength training workouts, controlling chronic conditions

Doctors recommend the correct type of strength training program to help their patients who suffer from chronic conditions.

They find that it is easier for them to manage this type of condition by adhering to carefully managed strength training workouts.

Several troublesome health conditions such as heart disease, back pain, diabetes, and obesity can be improved through strength training.

Noticeable improvement has been observed in patients suffering from arthritis. Even though some people believe that any exercise program is harmful for joints, the opposite is true.

Health care professionals recommend strength training for their patients with debilitating rheumatoid arthritis.

Even though this training is often prescribed for joint tissue rehabilitation, it is important that if you are suffering from problem joints, you get approval from a physician before beginning a program.

Strength training workouts, managing weight

Weight management can be a concern for women and can easily be addressed in a strength-building regime.

You can see in the above graph, that even only a modest increase in overall strength over a ten month period, resulted in significantly reduced body weight.

Consistent strength training will improve the body's capacity to burn calories, and over time, a more efficient body becomes a fat burning machine

Building muscle mass helps women burn extra calories, even when not actively engaged in a workout. Both strength training and cardio training help in weight reduction. One is not as effective without the other.

Cardio is designed to burn calories thus reducing fat, while strength-training programs concentrate on toning and firming the muscles, while also burning a high amount of calories.

Studies show that the body continues to burn calories at a higher rate for longer, following heavy strength training, than it does following a steady cardio session. Therefore, strength training really does give you more bang for your buck, on the time you’ve got to exercise.

Strenth training workouts, feel stronger and less fatigued

A major benefit associated with strength training for women is how it helps improve stamina required for participating in everyday activities.

The added strength gained from weight training provides more endurance by building strength and increasing energy levels. Feeling strong and healthy physically provides a woman with confidence in going about everyday activities.

Another of the positive effects of strength training is that the physical fatigue enables a women to get a better night's sleep.

So when you're burning loads of calories from your workouts every day, and getting good quality rest at night, it results in that healthy youthful glow that just screams to the world that you are loving life.

You'll be slimmer, but stronger, so every day life will be easier and you'll not only look good, but feel great too.

Strength training workouts, controlling blood glucose levels

Type 2 diabetes is a risk at all stages of life, but is more prevalent as women age. Several studies have been conducted that illustrate that the addition of a strength training program can significantly improve blood glucose levels.

Type 2 Diabetes is caused by increased insulin sensitivity. Even though it can be controlled with medications and a healthy diet, strength training helps prevent it from developing.

A really quick but informative research article that explains this is -

Strength training increases insulin mediated glucose uptake

Obesity is one of the factors believed to contribute to Type 2 diabetes and the tendency to be overweight is greatly reduced with a strength training program.

The American College of Sports Medicine guidelines recommend that strength training be included as an essential component of a well-balanced physical activity program for those with type 2 diabetes who do not have contraindications to exercise.

Strength training workouts, improved overall fitness

A woman's body undergoes several changes with age. The natural loss of the estrogen hormone is responsible for the rapid loss of bone mineral density.

Younger women's bodies still produce this estrogen, which helps the body build new bone tissue. As the body ages and becomes more mature, the body loses its ability to build strong bones. Strength building exercise helps to combat the devastating effects of bone mineral loss.

Better muscle tone and improved strength through resistance training programs help improve balance and prevent the risk of serious injuries due to falls.

Improving your overall fitness, and your body shape through strength training will help you look better and feel great both physically and mentally.

Strength training workouts, improved Libido

Decreased libido can be caused by several factors that are commonly found in many individuals because of stress or just everyday living problems.

One of the positive effects of practicing strength training is increased libido. Men produce about ten times more testosterone than women do, but that doesn't mean that women don't also benefit from increased testosterone levels.

Because stress, boredom, and exhaustion can lead to a low libido, strength training helps reduce these factors, improving libido.

If you're overweight, you aren't going to feel too great about yourself, and your self esteem suffers. As your self esteem gets knocked around, reduced libido follows. Strength training over a consistent period will help you to look great, and that naturally leads to feeling better about yourself, and more attractive.

Strength training workouts, relieves stress and mental fatigue

Strength training helps promote brain growth and reduces anxiety within the brain.

Because anxiety is caused by muscle tension, the physical stress of strength training helps reduce it. During a workout, the neurotransmitters in the brain function at a higher level and promote a more concentrated focus.

Stress causes the body to release cortisol, which can erode neurons and have a negative effect on memory and focus. Strength training decreases the cortisol released during stress, helps calm the nerves, and offers peace of mind.

Any exercise program is beneficial in the battle to combat depression, but strength training is more effective in lessening a sad or depressed feeling over a longer period.

Strength training causes the body to release endorphin's, which are referred to as happy or feel good chemicals.

Strength training workouts, stimulates the brain

The aging process can have a negative effect on the brain and cognitive functioning.

The brain can benefit from strength training at any age.

It works by increasing the flow of blood throughout the brain thus stimulating brain activity.

Because blood carries oxygen and nutrients to the brain, it runs more smoothly and operates more efficiently.

Strengthening exercises also exercises the brain as well as body muscles. These exercises have the potential to help the brain retain more information and improve memory function.

An interesting scientific study found that even one instance of completing a resistance exercise can improve your memory.

You see, there's no truth to the old "meat head" stigma attached to strength training. We're actually all getting smarter by lifting more, science say's so!

Strength training workouts, contribute to a more positive body image

Just feeling healthy and stronger has a positive effect on mental health.

Feeling confident and happier is an unexpected benefit of a strength training regimen. People who spend time working out exhibit an improved self-image. And it's not just because they're spending more time watching themselves in the gym mirrors either:)

Being able to perform previously impossible tasks such as moving or lifting heavy items is a real ego booster. Feeling fit and being stronger is in itself a mood enhancer for a woman.

The feeling experienced from a strength training workout has been described as a heightening sense of euphoria. This in itself gives women a more positive outlook on life.

A good strength training program challenges women to make a commitment to improve their overall physique, health and well-being. Having and maintaining a positive body image requires dedication, but is well worth it in the end.

Not sure how to start, strength training workouts?

So it's great if you've been reading this to get some affirmation that what you're already doing is really really good for you, kudos to you.

But if you've always been a bit timid about venturing into the lifting area in the gym, you know, where the big boys hang out, then maybe you're not sure where to start.

A great place to start is with these five strength training exercises

And for more inspiration and ideas to include in your strength training, we recommend the following;

The ultimate female training guide, by simply shredded.

Still need more inspiration?

Just in case you've still got doubts, and think that strength training isn't for you, I'll share a couple of my favorite trainers, who I find really inspiring, and see if you don't like what strength training has done for them;

Andreia Brazier, the Brazilian goddess and four times WBFF champion

Yes, I love her because she's Latina and has done so well internationally.

Andreia has become an inspiration for many women, and she shows different sides to being a fitness model, as you will find many images where she's not in contest shape.

She's not scared to show that even top fitness models don't walk around every day looking completely cut.

With a really healthy outlook, Andreia is really a great example of what living clean, and lifting iron can do.

Sophie Guidolin, the Australian fitness model and mother of four.

I met Sophie at an INBA competition here in Brisbane. She was there with her husband, coaching some of the competitors, and had her kids in tow

You can read Sopie's bio on her site, to here it directly from her, how she was originally not into weight training, but it was only after she tried it, that she started getting really great results.

Sophie is a great example of a woman who copes with all the pressures of being a mum, but still maintains her healthy lifestyle.

Check out her site for some great recipe and training guides.

For myself personally, I just love running, but the best results that I achieve come from strength training workouts.

When I first attempted strength training, I really didn't challenge myself enough. But lifting weights that you are comfortable with won't get you great results.

I learned that I was capable of lifting heavier weights, and to focus on progressive overload, and then the results started to happen.

I'm not intimidated by strength training at all anymore, I just love it.

I can't encourage you enough, to focus on strength training workouts as a major part of your fitness program. It will change your body, and improve your life!

in Fitness Training by Ana Maria

Ab Workouts For Women Who Deserve Flat Abs

Do These Ab Workouts For Women Anywhere

Ab workouts for women who deserve flat abs? Don't we all?

Well, if you spend most of your free time just lying around, you don't train, and feed yourself junk, then NO, you don't deserve flat abs, and you'll need to be very young, or genetically gifted to have them.

Those who are prepared to have a little discipline, with their diet and training, and put some work into having them. You deserve flat abs, and it's really quite possible for you to get them, and to maintain them.

A flat and toned stomach radiates health and beauty. Unfortunately, it is one area that many women find difficult to conquer.

While a slender mid-section makes for a slimmer look overall, there are other practical benefits to maintaining a strong core. Importantly it helps to support and protect the lower back and stabilises you throughout most daily activity, including training.

In order to achieve a tight tummy, it is important to understand the basic makeup of the mid-section. The abdominal area is comprised of a group of muscles that work together to provide a strong foundation linking the upper body and the lower body. These muscles can be separated into a few general sections.

There are the obliques, which are a pair of muscles that run down the sides of the stomach area stretching from under the rib cage to the pubic area.

Then there are the muscles that run down the front of the stomach. These are the muscles referred to when talking about a ‘six-pack’ and can be broken down into the upper, middle and lower sections.

To achieve a flat stomach, each of these muscle groups must be challenged, but this doesn’t have to be gruelling or time-consuming. The best part of exercising the abdomen is that there is no equipment required. Done properly and regularly, the following ab workouts for women will tone and strengthen the core.

These are simple exercises that don't require any equipment, and can be done at home, in the gym, or even get outdoors in the park. I've used a yoga mat in the park, as I really like to get outside in the fresh air to train sometimes.

Elbow to Knee Sit Ups

The elbow to knee sit up is an isolation exercise that targets the obliques. To perform, lie on the floor, bend the left knee so that the foot is flat on the floor and rest the right leg across the left knee. Keeping the shoulder blades on the floor, clasp the hands behind the head. From this position, pull the abdominal muscles in toward the spine, lift the left elbow off the floor and bring it to the right knee. At the top, squeeze the obliques, then keeping the abdominal muscles tight, slowly return to the starting position.

Repeat the movement for the desired repetitions then switch to the other side by crossing the left leg over the bent right knee and bringing the right elbow to the left knee.

For beginners, a set of ten repetitions on each side is an appropriate target. Gradually progress up to 20 reps on each side. Each set should be done two to three times. Movements should be done slowly, holding the proper form. For the more advanced, keep the spine straight upon lowering back down and stop about an inch from the floor. Start the next repetition from this position. In order to avoid injury do not use rocking motions to lift the body up. If it is not possible to bring the elbow completely to the knee at first, bring it only to the point before it becomes difficult to hold the proper position.

Plank

The plank is not only a great exercise for the upper, middle and lower abdominals; it is great for the entire body. Start in a pushup position. Next bend the elbows and lower down shifting weight from the hands to the forearms. Pull the stomach into the spine to keep the body in a straight line. Do not let the hips drop or the rear rise. Hold for one minute. If this is not possible, hold for as long as possible, then take a five second rest and repeat until the time held in the position reaches a minute.

The plank is a strength move; the more it is done, the longer it will be possible to hold the position. Beginners may find it easier to drop the knees to the floor until the muscles have built up enough to hold the plank while resting only on the forearms and toes. Those more toned can make the plank more challenging by extending an arm and the opposite leg in the air. Hold for a set time, and then change sides.

Leg Raises With Hip Thrust

This exercise targets the lower and middle abdominals. Begin by lying on the floor with the hands resting along the sides of the body. Bend the knees and keep the feet raised about two inches off the floor. Slowly bring the knees up toward the chest, contracting the abdominals while raising the pelvis off the floor. Hold for a second, and then lower the pelvis and legs back to the starting position. The movements for this exercise should be done slowly and deliberately. Repeat for two to three sets of 15-30 repetitions resting for 60-90 seconds between sets.

Side-To-Side Heel Touches

The side-to-side heel touch is another exercise to target the obliques. Lie on the floor with knees bent, feet flat and hands placed at the sides. Pull the stomach muscles in toward the spine and raise the upper body about two inches off the floor. Reach the right hand along the side of the body to touch the right heel. Return to the middle then reach the left hand along the side of the body to touch the left heel. Repeat this motion staying focused on using the abdominal muscles to move the body rather than just reaching with the arms.

Beginners should focus more on form than on reps, but a good starting point to aim for is 2-3 sets of 8-10 reps. The more advanced can reach for a goal of 3-5 sets of 20-24 reps.

Side Plank With Raised Arm

Another exercise to work the obliques is the side plank with a raised arm. The easiest way to get into the side plank position is to start in the basic plank position with the body resting on the forearms and toes. From here, shift the weight to one side and turn the so that the front goes from facing the floor to facing the wall. At this point, the supporting arm under the body will also turn so that the fist faces the same wall as the stomach. The supporting shoulder should be stacked in a straight line above the elbow. The bottom of the body is supported on the sides of the feet as the abdominals hold the mid-section in a straight line. Raise the non-supporting hand straight up in the air and be careful not to let the hips sag toward the floor.

Hold the plank as long as possible, working up to a full minute. If this move proves to be too difficult to hold while balancing on the sides of the feet, bend the bottom leg and lower down to support the body on the side of the knee. Be careful to keep the body in a straight line and not use the knee only for support and not to lift.

Elbows To Knees

Also known as the ‘bicycle’ the elbows to knees works both the upper and lower abdominals. Lie on the floor with the hands behind the head supporting the neck. Pull the stomach muscles in toward the spine and lift the knees to a 90-degree angles. Twist bringing one elbow to meet the opposite knee as that knee if pulled further toward the chest. The opposite leg will straighten. From here, twist to the other side pulling the straight leg toward the chest and straightening the already bent leg, essentially making the legs mimic the motion made while riding a bicycle. It is important to keep the breath at a regular pace and to use to hands to support the head, not pull on it. It is not necessary that the elbows actually touch the knees as long as the twisting motion still occurs. Start with 6-10 reps and work up to 20 per set.

Leg Crossovers

Leg crossovers target the lower abdominals. To start, lie on the floor with the head cradled in the hands and legs stretched straight out. Pull the abdominals into the spine and lift the head and legs off the floor so that the stomach area forms a 45-degree angle. From this position, cross the right leg over the left as the left leg moves under the right. Uncross the legs then alternate to the other side. Repeat for 6-10 reps for 2-3 sets working up to 18-20 reps.

Raised Hips Hold

Better known as the ‘bridge’ the raised hips hold is a resistance move that is simple to perform and works the entire abdominal area. Lie on the floor with the knees bent. The feet should be hip-width apart and placed flat against the floor. The arms stay relaxed along the sides of the body. From here, lift the glutes by pushing off the floor with the heels bringing the body into a straight line from the knees to the shoulders. Hold for one to two seconds then slowly lower back down to the floor. Repeat this process, shooting for three sets of 15-20 reps.

While performing this move, be cautious not to push off the floor with the hands. For more of a challenge, raise the hands in the air then come into the raised hip hold position. This forces the body to better utilize the abdominal muscles in a more focused fashion.

During any exercise, especially these ab workouts for women, the most important thing to remember is that if there is pain it is time to stop. While regular abdominal exercise is crucial to have a flat and toned stomach, it is important to note that diet also plays a big part. Even rock hard abs can hide under layers of fat, so removing this fat is necessary to really be able to see the definitions these exercises will give the muscles. Eating a balanced diet of whole foods and healthy fats along with incorporating further strength training, particularly compound moves and select cardio exercises into the overall workout program will help to accomplish the goal of flat, strong and sexy abdominals.

The abs are one of the very few muscles in the body which will benefit from regular daily work, without rest days. When strength training, most muscles need to be rested to achieve proper recovery, but the abs are used in a lot of the major compound exercises that you would be completing daily even in an upper and lower body split program. The abs are resilient, recover faster and will cope with constant work.

To get really strong, flat abs, they'll benefit from regular work, so try to spend some time on these ab workouts for women daily, or at least every second day. I usually tag them onto the end of whatever daily training session I'm doing, prior to stretching. That way they become part of a progressive cool down.

Depending what kind of condition you are starting in, current body fat %, strength levels and diet, will largely dictate what other training and diet adjustments you might need to make, as well as following these ab workouts for women, to lose enough body fat for your abs to start showing through. For most women, once you achieve around 15% body fat, you'll be really starting to see your abs, and have nice toned looking abdominals.

Strength training, focusing on large compound lifts, like these five strength training exercises and following a properly structured diet is a good path to travel if you need to make significant improvements in body composition, to get that ultimate flat abs look.

Most of all, enjoy your training, and celebrate your progress!

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in Fitness Training by Ana Maria

What Every Woman Ought to Know About Circuit Training

Circuit Training For Maximum Results In Minimum Time;

The truth about typical strength training;

As apposed to circuit training, strength training was all about, ‘Lift as hard as you can, go for 8 – 10 repetitions and then take a break for around 2 minutes.’ Everyone who has been into weight training knows this weight training methodology. The result was that you saw men and women hitting it hard on the weights for a fixed number of repetitions and rested for long periods of time before they can repeat what they just did! Breaking this down in terms of time this is what you get.

Time taken for a single set: 45 seconds

Resting period between each set: 90 seconds

In terms of efficiency, you were working out only 33% of the total time! Very mathematical, isn’t it? Now what happens is that if you’re working out for an hour, you’re actually working out only for about eighteen minutes of the time! For the rest of the time you are resting and replenishing energy or setting up equipment for the next exercise. This method works great for people who are really lifting heavy weights, but from my personal experience as a fitness trainer, and just general observation around different gyms, that is not entirely the case for everyone.

Plank Position

Look around next time you’re in the gym, and you’ll see this happening everywhere yourself.

Most people are lifting very moderate weights in terms of their true capability, but still they opt for a long period of rest in between sets. What happens is that at the end of 60 minutes or 90 minutes they assume that they have just finished a grueling workout but in reality they worked out only for the 33% of the total time! Seems like a waste of time doesn’t it.

It is for this reason, many people don’t see the desired results and get discouraged over time from their weight training schedule. Another downfall of this method is that it usually involves working only one or two muscle groups each day.

Working out in such a fashion is favorable if you’re really looking to pack on muscle mass. But that isn’t the case for most women who opt for weight or resistance training. Women want a well-sculpted, and possibly even ripped look, and beyond their body image, they want to achieve more in a limited amount of time.

Would you like to get real results in half the time?

This is where circuit training comes to the rescue. Circuit training (as the name suggests) involves hitting multiple muscle groups, or if you choose to focus more on certain muscle groups, stressing them with a variety of exercises in a single workout session.

The technique is simple; complete one set targeting one muscle group and then move on to the next set without any break. This next set will target another muscle group or target the same muscle’s with a different exercise to give you a really intense workout. Keep moving onto the next muscle group / exercise until you run out of muscle groups!

So, what exactly are the advantages of circuit training? Here are some to begin with:

It is a great calorie burn. You are working out for at least 80 – 90 % of the total workout time.
Very good cardiovascular workout. Your heart beat is usually in the red zone.
You save time.
You get to target more muscles in a single day, giving you free days to try out other modes of training.
Circuit training supports a higher hormone release triggering a better fat burn, muscle growth response.

One of the really useful things about circuit training is that you can structure some really effective training using nothing but body weight exercises. So even if you don’t have access to a gym, there’s no excuse for not including some great circuit training in your fitness regime.

One simple program to improve your physique;

I’ve completed the following circuit workout program as an example of this type of training. It’s got some great plyometric exercises that give your muscles an explosive workout, and will really get your heart rate up.

There’s a mix of upper and lower body strength required, along with some abs. If you haven’t done much of this type of training before, then you may find this pretty challenging, and it’ll definitely make your sore the next day! You might want to start by completing thirty seconds of each exercise rather than 1 minute each, and work your way up.

Skipping x 1 minute
Lunges x 1 minute
Ab roller x 1 minute
Frog hops x 1 minute
Box jumps x 1 minute
Plank x 1 minute
Push ups x 1 minute

That’s one circuit done. Take one minutes rest, and then complete again. Four rounds of this circuit will take you just thirty-two minutes to complete, including rest between sets, and I guarantee that you’ll have had a great calorie burn and know that you’ve trained.

httpv://youtu.be/yTAXT8zkm-c

Give it a try, and see how it compares to what you may have been doing with weights in the gym previously. I’d love to know how you go, so please let me know in the comments below.

in Fitness Training by Ana Maria

Five Strength Training Exercises To Transform Your Body In One Month or Less

Strength Training Changes Lives

If you want to transform your body fast, you’ll need to put it through some pain and commit to some real effort. That’s the truth!

You can try plenty of other gimmicks that promise results, usually incorporating some form or other of calorie depletion. That’s not what I consider becoming healthy, rather it’s just starving yourself, and therefore you won’t be able to maintain it.

Strength training is one of the most effective ways to get your body to change. It can give you that lean athletic look like no other training can. And here I’m giving you five of the big compound exercises that you should focus on.

Don’t worry, you won’t get bigger! That’s a common misconception about strength training for women. Basically, we’ve got much less testosterone in our bodies then men do, and so it is much harder for a women to gain “mass”. That’s ok, because it’s not what most of us want in any case. A women needs to undertake extreme training coupled with special diets for a prolonged period to gain substantial muscle mass, that would make you look “big”. The muscle that you’ll develop first will give you more definition, and a toned look.

There are still a lot of people who believe that heavy weight training is a man’s domain, and women should only train with light weights. That’s out dated and just false. I feel much healthier due to the strength training that I do, which includes maximising my strength, and I’m certainly not “big”.

If you’re spending your time strength training with light weights, doing small isolated movements you really won’t see or feel much difference. I’m not saying don’t do it, but if you want real results in the shortest possible time, then focus on getting better and stronger at the following exercises;

Deadlift:
Dead lift

It is one of my favourite exercises, because it involves different muscles from the upper body and lower body, making it a genuine whole body exercise. If you’re working hard enough at deadlifts you won’t really need to do anything else for that days workout. The muscles that work in this kind of training are rhomboid, semimembranosus, semitendinosus, biceps femoris, quadratus lumborum, trapezius, levator scapulae, erector spinae and gluteus maximus. Or simply, deadlift works, back, legs and gluteus, with shoulders and arms also engaged. There are different variations of deadlift such as Conventional, Romanian and Sumo and you can vary your routine between them as you get more experienced.

Bench Press:
Bench Press

This exercise is great for upper body as it works chest, shoulders and arms. The different variations of bench press are the conventional, close grip, incline and decline bench press.

Squats:
Squat

When we do squats, it’s another great whole body exercise involving different muscles including the largest muscles in our body like, rectus femoris, gluteus medius, vastus intermedius, gluteus maximus, vastus lateralis and medialis and biceps femoris. In simple words, squatting is beneficial for quadriceps, adductor, hamstrings, calves, gluteus and lower back. You will develop great legs and bum!.

Pull ups or chin ups:
Chin Ups

These are great for developing a shapely back, and toned arms as well. It involves muscles like: trapezius, biceps brachii, brachioradialis, teres major, rhomboid, latissimus dorsi and posterior deltoid. Or simply, back and arms. If done properly you’ll also feel your abs working.

5. Push ups:

Push Ups

This is an exercises that you can do when you first wake up, to speed up your metabolism and you are getting stronger at the same time. The muscles involved in push ups are triceps brachii, deltoideus, pectoralis minor, coracobrachialis and pectoralis major. Or in simple words, your chest arms and back.

The variations depend of your strength. If you are just starting out, you can start with your knees on the floor. The conventional is from the feet, incline, decline, close hands or raise one leg and maintain the same activation pattern and movement sequence.

You need to give yourself sufficient time for your body to recover in between training sessions when completing major moves like these, so that your body can recover, so program to do your strength training on alternate days. If you are training effectively, I.e pushing yourself hard enough, you can simply rest in between training days, or if you are more advanced in fitness, or just want to do more, do cardio workouts on your rest day from strength training.

When you start, test your strength to gauge what the maximum you can lift is, and then set a target for the end of the month. Eg. If you can do three push ups, target being able to do ten or even fifteen by the end of the month. That way you will be progressively improving your bodies capacity to perform, which cannot help but change it’s appearance too.

If you work hard at improving your strength in these exercises for a month, you will feel and see the difference in your body. You’ll be stronger in your every-day life too, with less chance of injuries in whatever sport your participate.

The calorie burn from doing big compound exercises like this is excellent, and continues for longer after you have finished your work out, compared to cardio training. Once you have developed some extra lean muscle, your metabolism will be naturally higher, helping to burn more stored fat as well.

So, focus on these five exercises, and change your body!

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