Basic Weight Loss
Workout
Very often, a simple and easy work out can make you feel good in a small amount of
time. You can utilize these moves during a lunch break, or even before an upcoming date. The best part of this is, these
exercises are not very demanding,
so there will be little to no perspiration involved. Please keep in mind that these
weight loss routines are not meant for people looking for muscle
growth. They are designed to maintain a
healthy
and good-looking physique
within about an hour. Make sure that you have a good snack
at least an hour before your workout, and a complete healthy meal later.
Cardio and Lower Body
Your
cardio workout
should consist of a 1/2 hour daily walk. Simply put on your
walking shoes and go for a brisk walk around the block. Go out
regardless of the weather; just make sure to dress properly. An
alternative to going outside is walking up and down a
staircase or using a treadmill. This option is perfect for your heart, as well as
toning leg muscles and promoting weight loss. To continue progression, try to
increase your pace every weekly . Set small goals and increase
your distance or times. If at all possible, alter your cardio sessions for an
even more effective work out: use the stairs one day, and walk
around the block on a few other days.
Your Upper
Body
After your cardio exercises, begin upper body work outs
with a few different exercises. Do these steps three times a week for best
results.
Basic
Push-ups
Basic push-ups will alway and successfully work your
chest
, triceps and
rear
deltoids. Go for at least
3
sets of 10 to start, and gradually increase the
reps as the movement becomes easier. When the movement becomes
all too easy, you should increase your workout by the elevation of your feet on a
chair or sofa to increase the resistance.
Lay face down on the floor with your legs extended behind you and your
hands beneath your shoulders. The fingers should be
pointed straight ahead, keep your back as flat as possible and your
neck and head in alignment with to your spine. Extend your arms from your shoulders, and
lift your entire body off the floor. Keep your body stable,
slowly ease down until your nose reaches the floor. Don't forget to exhale as you go
back to the beginning position with your chest and triceps. Do not
lock your elbows to keep constant tension on your muscles.
Close Grip Pushups
These pushups basicaly work only the tricep muscles, the inner chest and
the your trunk muscles. Again, complete
3
sets of 10 reps, and gradually move up the
reps as it becomes easier for you. · Use the same
beginning position and breathing as the basic pushup. Bring your
hands together and form a triangle with your index fingers and thumbs.
As you go to the floor, your elbows should be at your side, which now puts more stress on your triceps and chest.
Close-grip pushups also require a lot more balance. By having to stabile your body,
your
lower muscleswill work through out the entire movement. At first, these pushups may put a strain on your wrists, so be sure you
stretch and start off slowly.
Wide Grip
Pushups
Wide grip pushups will work your entire
chest, your rear shoulders and
many different parts of your
back
muscles. Complete the same
sets and reps as mentioned earlier and slowly increase your reps as the
movement becomes easier for you. · Use the same beginning position
and the same breathing pattern as the basic push ups. Hand position should be beyond shoulder width, with your fingers pointing in front of you.
A wider position will emphasizes the tension in your shoulders and
lengthens your pecs. Wide grip push ups are extemely more demanding, so you
will get tired a lot faster than with any other push ups. This push up
variation will help you keep your upper body strong and fit. For
more exercises, try these simple moves. All that is required are
either 4 or 10 lb dumb bells, and a few extra minutes.
Legs
These reps will help build muscles in the
thighs
and the buttocks.
To begin, spread your legs to hip length and arrange your legs to where they are fully
extended. Hold dumb bells in each hand and maintain a straight
back, bend your knees until your thighs are level with floor.
Next, slowly return to your original position. Continue this exercise
until you are tired and you feel your legs starting to fail.
Chest
To work out your
pectorals,
first, lie on a bed with your stomach up and hold a dumb bell in each hand over your
chest. Extend your arms fully with the palms of your hands facing each other.
Lower the weights outwards and down until they are parallel with your
shoulders. Breathe, and return the weights to beginning position.
Try and start with
eight sets of 6 to 10 reps.
Arms
Exercises to strengthen your biceps. Sit on the edge of a chair, sofa or bed with your feet placed equal width apart. Grab the weights
with your palms facing inwards in front of you. Extend your arms, and
curl one dumb bell up at a time towards you.
Be sure to rotate your forearm so your palm faces your shoulder at the
end of the movement.
Shoot for three sets of 6 to 10 repetitions in the beginning.
Enjoy your new weight loss work out.
