Work Out Tips For Beginners
Have you been wondering about some work out tips to boost your exercise game? Whether you work out at the gym or home, these tips will make your training routines more efficient.
Tips you should follow for any work out:
Always Warm-Up
Warm-ups are essential to any pre-workout ritual. A good warm-up prepares your body for exercise by turning up your heart rate and pumping more oxygen into your bloodstream. It gives time to your bodies to prepare for the intense training that is about to happen.
Although stretching is popular, dynamic movements are more effective. Try doing movements that mimic your exercises. You can also do a few reps of the exercise with lighter weights. It will help in maintaining proper form and fluidity. Light cardio is also a good option for a warm-up.
Pre- and Post-Work Out Carbs
Introducing carbs into your pre- and post-workout snack is a game-changer.
According to a study conducted by the Queensland University of Technology, carbohydrates before a workout could help with immunity disturbances and help with faster recovery post-workout. Apple slices, toast with eggs/peanut butter, or a fruit cup are all healthy options for snacking pre-workout. Be sure to eat them 1-3 hours in advance.
Chocolate milk after a workout also helps with post-workout recovery. A study in the Journal of Exercise Physiology showed that chocolate milk has a 4:1 carb-protein ratio, which helps muscle repair and restores energy. A glass of low-fat chocolate milk is an excellent alternative to store-bought recovery drinks.
Lift Weights
If you’re only hitting the treadmill or other cardio machines, then this is your sign to ramp things up. Weight lifting can not only tone your body better, but it can also help your metabolism. We all know that metabolism is vital for our health. Healthier metabolism means food is transformed into energy faster.
A Harvard School of Public Health study showed that people who worked out with weights had improved and faster metabolism. The study showed comparison between people who only did cardio to people who lifted weights. The results were that people who lifted weights did not get as much abdominal fat as the cardio group.
If you do not have access to weights like dumbbells and barbells, try making DIY weights. You can fill bags with books or other heavy items to use as weights. You can also try large water bottles, sand bags, or even buckets filled with water/sand.
Protein Before Bed
Good nutrition plays a huge role in determining workout results. However, a lesser-known fact is that the time you take your protein can change the outcome. Studies have shown that consuming casein-rich proteins, like protein shakes, Greek yogurt, or chicken breasts, before bed is better for building muscles.
The reason for it is the slow digesting nature of proteins. It keeps muscle synthesis active and amino acid rates raised. So, by taking protein at night your body can take full advantage of the protein synthesis process and maximize muscle growth and gains.
Hydration
The recommended loss of body weight via fluid is 2% during exercise. However, some people tend to lose up to 10%. Losing that much fluid can cause dehydration, performance issues, and extreme fatigue.
We need to replenish this lost water immediately and effectively. The key to maintaining good hydration is to drink water proportional to body weight. About 1 ounce of water per pound every day is enough. Make sure you begin your workout after hydrating yourself sufficiently and always carry a bottle of water with you.
Sleep and Rest Days
Sleep is so important after intense workouts. Your muscles repair when you sleep and ensure you perform better the next day. Insufficient sleep can also cause workout plateaus, where you stop seeing results. So, make sure you get a total 8 hours of deep sleep.
Rest days again, much like sleep, affect your performance. Micro tears in muscles occurs every time your work out, which can only repair during rest. So, keeping even a day’s gap in between your week helps with recovery and growth.
Here are more tips if you are looking for specific ways to spice up your training routine. Try out these tips for:
Cardio:
- Try incorporating skipping with other strength training exercises. A skipping session for 30 seconds followed with mountain climbers, planks, or pushups is more effective for burning calories. Try doing this combo for 10-20 minutes.
- Low-intensity workouts after a high-intensity workout can help with endurance and recovery. Try doing them back-to-back or follow a HIIT session with low-intensity training. These can include swimming, cycling, elliptical, or jogging.
- If you do not like working out indoors, try going for long jogs outdoors.
- Always cool down after each exercise. It helps stabilize your heart rate and gets you ready for the next workout.
Strength Training:
- Form is essential to making sure you develop uniformly and do not face any injuries. Always remember ‘form over quantity.’ So, make sure you perform each exercise with the correct form.
- Cardio after resistance or strength training can help with endurance and burning extra calories.
- Breath control helps in engaging your entire body. There are many breathing techniques. However, here is a basic one— exhale when you lift or push and inhale as you release or return to the original position.
- Using resistance bands can help move past the work out plateau. It provides you with varied resistance so your muscles can work optimally.
Gym Training:
- Know your equipment inside and out. Don’t be shy to ask for help. It can help you perform better and prevent injury.
- Advanced or intermediate gym-goers can benefit from switching to free-weight exercises. Free weights are more dynamic, so it helps engage new areas and can improve stability.
- Keep a log of all reps and movements either in a book or digitally. It can help track performance and assess the efficacy of different movements on your body type.
- Don’t compare your progress with another person. You may not be putting on gains as anticipated; however, do not be disheartened. Look for other movements that can help you, and always ask a trainer or a gym buddy for help.
There are so many other methods that can make your workout enjoyable and effective. But ensure that whatever information you are taking is scientifically based. We hope that our pointers help you on your journey to reach your body goals.
Best Bodyweight Exercises You Can Do At Home
There are so many people out there who wish to get into shape and stay fit but do not have the required resources. Gyms can prove to be expensive for certain people. Some people might even opt away from gyms due to body consciousness. But the good news is, there are exercises that people can practically do anywhere, even in the comfort of their homes.
One of the best and beneficial exercises anyone can do at home are bodyweight exercises. There are different kinds of bodyweight exercises. They are easy to do and offer promising results. You do not need fancy equipment or expensive trainers. All you need is some practice, determination, and focus. If you want to get in shape by exercising at home, here are some of the best bodyweight exercises you can try out today!
Press-Ups
Perhaps, one bodyweight exercise that everyone can easily do at home is press-ups. This is a great exercise that is easy to do, and the results that people will get from this are beyond satisfactory. Here’s how to do it.
First, lay flat with your belly down on the floor. Then lift your body back up with your toes and shoulders. The palm of your hands should be flat on the floor. It is important to remember to keep your body straight. Now, simply start lowering again until your chest hits the floor. Once your chest touches the floor, drive up explosively. Keep repeating.
You can do three sets of this exercise. Twenty to twenty-five reps per set should do the trick. Push-ups help improve upper body function and strength. They build endurance and strength, but most importantly, they help in the building of muscle mass.
Overhead Crunch
Are you excited to build muscles and stay in shape, but you can’t go to a gym? Well, that’s no big deal! You can do this simple bodyweight exercise at home any time you want. Overhead crunch is not difficult to do. If you want to learn, here’s how.
All you need to do is lie flat on your back. Once you’re in that position, just extend your arms all the way behind and over your head. The tip of the fingers of your hands should touch. Make sure that your knees are also raised. Once you bend your knees, check that your feet are flat on the floor. Now you’re all set to do the exercise.
Keeping your hands locked, lift or crunch yourself up. Make sure to contract your abs or core. You can do about three sets of this exercise with about twenty reps for each set. This is a great bodyweight exercise that builds core strength and can define your abs. If you do not contract your abs, this exercise is useless. So, make sure to keep that in mind.
Pistol Squatting
Bodyweight exercises are meant to do basic exercises minus the gym equipment. They are ideal for doing at home, especially since they are easy to do. People looking to work out at home should definitely consider giving this exercise a try!
Stand up straight and hold out your arms forward. Your arms should be parallel to the ground. Once you are in this position, simply lift any side of your leg up off of the floor. Your leg should be lifted forward. If you are in this position, you can start doing this exercise.
With your legs lifted forward, slowly start to bend down. While you’re bending, remember to push your hips backwards. Now, bend as low as you can on the one standing leg. Before you lift yourself back up, just pause for a few seconds. By putting your bodyweight while squatting, you’re improving your glutes, calves, as well as your hamstrings and quads. This is a nice and easy way to strengthening leg muscles.
Knee Raises With a Box
The whole point of doing bodyweight exercises at home is to avoid using fancy equipment while still gaining the same benefits. When it comes to simple yet effective bodyweight exercises, knee raises using a box is undoubtedly one of the best.
To begin with this bodyweight exercise, simple place a bench or box in front of where you’re standing. Now, place one foot on the bench. It should be flat. Once you set your foot on the box or bench, explosively drive up your other foot as high as possible and lower it back down. Keep repeating and alternating your legs.
This particular exercise is incredibly useful for balancing out muscles in your legs. If the left or the right side of your leg is stronger than the other, this exercise can even out the imbalance. Three or even two sets of fifteen reps of this exercise are enough for one day.
Sit-ups
You did not think that we would forget sit-ups, did you? This classic and easy bodyweight exercise is, by far, one of the most popular exercises that anyone can easily and conveniently do at home. Moreover, the benefits that this exercise provides is spectacular!
Lie flat on your back on the floor and bend your knees. If you have a mat, it would be better that you place it down for comfort. Now, simply proceed to place your hands at the back of your head.
Once in this position, tighten your ab area, otherwise known as your core and lift your torso. Your torso should form a ‘V’ shape while it’s lifting with your thighs. When going back down, control the lowering speed.
Sit-ups are one of the best bodyweight exercises to build and define the abs. They improve the stability of the core. If you want to get the best results doing this, make sure to do this exercise in a slow and also controlled manner. Do not rush this exercise.
Conclusion
There are no skipping bodyweight exercises if you want to build a fit and strong body. Bodyweight exercises are incredibly useful for defining muscles, building muscle mass, and even improving joint problems and muscle imbalances. The great news is, these are exercises that anyone can do any time and anywhere, especially at home!
The five bodyweight exercise we listed is good for your core, your legs, and your upper body. Doing them every day in proper form can drastically improve your physical health. What are you waiting for? Go home and try them out today!
