Showing posts with label Workout. Show all posts

February 23, 2024

How many HIIT sessions should you do each week?

How many HIIT sessions should you do each week to get the most out of it without risking burnout?

HIIT, or high-intensity interval training, has become increasingly popular in recent years due to its health and fitness benefits. This intense form of exercise alternates periods of maximum effort with periods of active recovery.

But how many HIIT sessions should you do each week to get the most out of it without risking burnout or injury? Here are the recommendations, pros and cons of too much HIIT.

Benefits of HIIT

HIIT has many health and fitness benefits. It is ideal for people who have a busy schedule, as it allows you to complete an effective workout in a short time. Here are some of the main benefits of HIIT:

Improved cardiovascular health

HIIT sessions intensely use the cardiovascular system, which improves the health of the heart and blood vessels. Studies have shown that HIIT can increase aerobic capacity, reduce blood pressure and improve heart function.

Abdominal fat reduction

HIIT is particularly effective for burning fat, especially abdominal fat. Intense workouts increase metabolism and promote fat burning, which can help reduce unwanted belly fat.

Maintaining muscle mass

Unlike certain types of cardiovascular exercises, HIIT allows you to maintain and even develop muscle mass. HIIT sessions often include resistance exercises, which stimulates muscle growth and helps prevent age-related muscle loss.

Burn calories after workout

One of the unique benefits of HIIT is the afterburn effect, also called EPOC (Excess Post-Exercise Oxygen Consumption). After an intense HIIT session, the body continues to burn calories for several hours, even when resting. This means your metabolism stays high after training, which promotes weight loss.

Ideal frequency of HIIT sessions

Now that we've looked at the benefits of HIIT, it's time to determine the ideal workout frequency. It is important to find a balance between HIIT sessions and recovery periods to avoid exhaustion and injury. Here are the recommendations:

Rest between HIIT sessions

According to experts, it is recommended to allow at least 24 hours of rest between HIIT sessions. This allows your body to recover and repair itself after intense exercise. Not allowing enough recovery time can lead to excessive fatigue, prolonged soreness, fitness plateaus and hormonal imbalances.

Number of HIIT sessions per week

Recommendations vary depending on each person's fitness level, individual goals and recovery capacity. However, most experts agree that two to three HIIT sessions per week are enough for most people.

It is also important to combine HIIT sessions with other forms of exercise to achieve a balanced training program. Also incorporate strength training sessions and active recovery periods, such as walking or yoga, into your training week.

The risks of too much HIIT

Although HIIT has many benefits, it's important not to overdo it. Too much HIIT can lead to excessive fatigue, injury, and hormonal imbalance. Here are some risks to consider:

Excessive fatigue

Doing too many HIIT sessions without allowing enough recovery time can cause you to become physically and mentally exhausted. Your body needs time to recover and rest after strenuous exercise, otherwise you risk feeling constantly tired.

Risk of injury

HIIT is an intense workout that puts a lot of strain on your muscles and joints. If you don't give your body time to recover between sessions, you increase the risk of injuries, such as sprains, muscle strains and stress fractures.

Hormonal imbalance

The intense effort of HIIT can cause the release of cortisol, a stress hormone. Cortisol is important for regulating metabolism, but excess cortisol can lead to hormonal imbalances, sleep disturbances, mood changes and an increased risk of disease.

HIIT is a great way to improve cardiovascular health, burn calories and maintain muscle mass. However, it is important to follow the recommendations for frequency of HIIT sessions to avoid exhaustion and injury.

In general, it is recommended to do two to three HIIT sessions per week, allowing at least 24 hours of rest between sessions. Also combine HIIT with other forms of exercise, like strength training and active recovery, to achieve a balanced training program.

Remember to listen to your body and take extra days off if you feel exhausted or experience pain. HIIT can be a great workout option, but it's important to find a balance that works for you.

Now that you have a better understanding of the ideal frequency of HIIT sessions, you can plan your training program accordingly. Remember to consult a healthcare professional or personal trainer if you have any specific health concerns or issues before starting any new exercise program.

Take care of yourself and enjoy the benefits of HIIT for your health and fitness!

Weight loss: certain drinks make you eat more high-calorie foods

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Weight loss: certain drinks make you eat more high-calorie foods

December 10, 2023

Weight loss: certain drinks make you eat more high-calorie foods

Sweet drinks, alcoholic drinks, light drinks, coffee, tea... drinks have their own caloric content, but are also associated differently with calories from the rest of the diet. Some drinks “force you to eat high-calorie foods that you wouldn’t eat without them.”

This study provides an overview of the direct contribution of different drinks to caloric intake. Some drinks actually cause you to eat things you wouldn't otherwise eat and therefore increase your calorie intake. The data collected focuses on the associations between drinks and consumption of foods which have no nutritional necessity and are of high energy density. It covers no fewer than 22,513 adults from the National Health and Nutrition Examination Survey, conducted from 2003 to 2012.

Alcoholic drinks make you eat richer foods
The results show that alcoholic beverages lead the increase in energy intake associated with beverages, with 385 kcal/day, followed by sugary drinks (226 kcal/d), coffee (108 kcal/d) light drinks (69 kcal/day) and tea (64 kcal/day). For light drinks and coffee, this energy increase is greater than the intrinsic energy intake of the drinks, respectively 15 and 19 kcal/d. Consumers of light drinks and coffee have a higher caloric intake from food than those who consume sugary drinks.

choose your drink when you want to control your weight
This association between diet drinks and consuming more calories from high-calorie foods than consumers of sugary drinks should be interpreted with caution. It does not mean that it is better to consume sugary drinks, because even if the latter are less associated with taking rich foods, the sugar they provide is far from negligible.

The consumption of light drinks, although harmful to health, compared to that of sugary drinks, is associated with a lower total caloric intake

What type of exercise is best for weight loss: endurance or intense?

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What type of exercise is best for weight loss: endurance or intense?

December 09, 2023

What type of exercise is best for weight loss: endurance or intense?

The question of what type of exercise is best for your health is the subject of much debate. Here is the answer.

There is much debate about which type of exercise is best for your health: aerobic or anaerobic. Aerobic exercise, such as walking, cycling or running, means you move your body, breathe faster and increase your blood flow. This is a level of activity that you can maintain for an extended period of time.

Can you pass the “speaking test?”

If you can comfortably hold a conversation while exercising, without speaking as if you weren't exercising at all, but being able to speak while slightly out of breath, you are at an aerobic level.

Anaerobic exercise, such as sprinting or weightlifting, is a short, intense activity that works you to your maximum, and cannot be sustained for long.

What is best for losing weight?

Both aerobic exercise and anaerobic exercise have benefits, and you should incorporate each into your routine. But if your primary concern is losing fat, anaerobic exercise is the best solution.

The science behind aerobics and anaerobics

The difference between aerobic and anaerobic exercise comes down to oxygen levels. In aerobic, or “oxygenated,” exercise, your muscles have enough oxygen to produce the energy needed for performance.

Anaerobic, or “oxygen-free,” exercise means that the oxygen demand is greater than the oxygen supply and you cannot provide the energy your body demands. This leads to lactate production and ultimately cessation of exercise.

Why Anaerobic Exercise is Better for Fat Loss

Aerobic exercise, or steady-state cardio, is performed at a steady, low to moderate pace. This type of exercise, which uses slow-twitch muscle fibers, is ideal for cardiovascular conditioning and improving muscular endurance. While it is generally believed that this type of low-intensity cardio is optimal for fat loss, you should think again. Although it uses a higher percentage of fat for energy compared to muscle glycogen, the total amount of energy burned at this level is lower than during anaerobic exercise for a given period of time.

This means that for most people, prolonged periods of aerobic exercise are necessary to achieve significant fat loss. This often results in a plateau. Anaerobic exercise in the form of high-intensity interval training (HIIT), where you alternate high-intensity intervals with recovery intervals, has been shown to be beneficial for several reasons.

Win time

First, you can complete an intense workout in a fraction of the time. If time is a constraint for you, a HIIT session is a great option. You'll exhaust your muscles and burn more calories than if you did continuous cardio in the same amount of time.

Burn more calories

Second, you'll burn more calories in that amount of time. Ultimately, the harder your workout, the more calories you burn. With HIIT, your calorie burn will be higher than if you just walked or cycled for the same amount of time.

Increase metabolism

Third, you will build muscle and increase your metabolism. HIIT requires your fast-twitch muscle fibers to engage in exercises like sprinting, plyometrics and weightlifting, which increase muscle size and strength. This means that you will activate the muscles to a greater degree, which in turn will speed up your metabolism, because muscle burns more calories than fat.

The afterburn effect

Fourth, you will feel the afterburn effect. The scientific name for the afterburn effect is excess post-exercise oxygen consumption (EPOC). EPOC is the amount of oxygen needed to return the body to its resting state. HIIT sessions stimulate a higher EPOC because you consume more oxygen during these sessions, which creates a larger deficit to replace after training. This means that you will continue to burn calories even after your HIIT session is over.

The disadvantages of HIIT

Although HIIT as an anaerobic exercise is beneficial for fat loss, it does have some drawbacks. The main drawback is that it is not suitable for everyone. You must have a basic level of fitness before you can perform HIIT safely and effectively. If you're new to exercise, exercise may be too strenuous for your body, especially your heart.

If you're able to do HIIT, exercises like plyometrics, sprinting, and weightlifting increase your risk of injury because these explosive movements are fast and require a lot of strength.

Finally, HIIT can be painful during the session, due to the high intensity, or afterwards, due to soreness.

HIIT workout

If you feel fit enough to try intense anaerobic exercise, try these sample HIIT workouts to burn maximum calories.

Sprints

Sprint all out for 30 seconds, then cool down for 1 minute. Repeat the exercise for 15 to 20 minutes. Remember that it is always important to warm up properly before starting a HIIT workout.

Circuit training

Perform each exercise in the circuit for 30 seconds, with a 10-second break after each exercise if necessary. Repeat this circuit continuously for 10 minutes:

burpees

jump squats

crunch

sautéed lunges

pushups

jumping jacks

To remember

While both aerobic and anaerobic exercises have their place in a well-rounded fitness program, anaerobic exercises like HIIT may be more effective for fat loss. If you're integrating HIIT and strength training, remember that total weight loss is not an accurate indicator of your progress. With this type of exercise, your body will recompose itself, which usually means losing fat and gaining muscle. To track your progress, measure fat loss instead, because muscle is denser and takes up less space for a given weight. Consult your doctor before engaging in any high-intensity exercise.

These morning exercises will help you lose 3 kg per week

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These morning exercises will help you lose 3 kg per week

October 18, 2023

These morning exercises will help you lose 3 kg per week

This 10-minute morning workout is a great start to your day and can be a simple tool for losing weight. The success of this challenge perhaps rests on the short training period.

Because it only takes 10 minutes a day, your motivation to stick with your workout routine will be much higher. How to Do 10 Minute Morning Exercises to Lose Weight Get used to the routine first.

If you're a beginner, try imitating each exercise based on pictures before starting the routine. Start the exercise with 36 kicks to the buttocks then take 25 steps on the spot.

If you feel like it, go jogging there. Then raise your knees 36 times and then walk. Perform the exercises until the end, then repeat everything again. Complete at set intervals.

For beginners

If you can't complete all the reps per exercise, just do as many as you can and then march in place. You can shorten the exercise and extend the walking time. Over time you will see that your repetitions will increase and you will walk less during breaks.

Also make sure you don't use any weights to start with. You can start by doing one round at a time and another later in the day.

Familiarize yourself with each exercise before beginning the routine and note any modifications you can make to make each exercise easier.

For Experienced

If the exercises are too simple for you, simply increase the number of repetitions and decrease the number of steps between exercises. Additionally, you can start holding small dumbbells to perform the weight loss routine.

10-minute morning workout

This 10-minute morning workout routine for weight loss can be done right after waking up to start the day with a quick pick-me-up and it will get your metabolism going. You can also repeat this routine if you have more time. To do again at lunchtime or in the evening!

Keep your metabolism revving by doing small workout routines spread throughout the day. You will burn more calories throughout the day and gain energy as well.

The 10-minute morning exercise takes 9 minutes, which will give you a minute to stretch and cool down. There are 3 stretching exercises at the end of the post that you can follow after your workout.

All these morning exercises for weight loss can be done while standing. This provides a good workout for beginners or people with knee problems.

#1 Butt kicks

Jump from one foot to the other, lifting your heel to your buttocks. Beginners walk from one foot to the other.

#2 High knees

Jump from one foot to the other, raising your knee sideways to your chest. You can also tap your knee in front of your chest with your hands. Beginners can walk from one foot to the other with a knee raise without jumping.

#3 Jumping Jacks

Jump to open and close your feet. Raise your arms above your head as shown in the images above. If you can't jump, use one foot to open and tap the ground, then switch.

#4 Sumo Squat

Place your feet wider than shoulder width and turn your feet outward. Sit until the legs form a line and push up. Keep your back straight and your chest lifted. You can leave your hands in front of your body. For beginners, don't use dumbbells yet and try to sit as shown in the picture.

#5 Standing Crunches

Hold your hands (with or without weight) in front of your chest. Lift your knee out to the side and lean toward that knee while tucking in your navel. Switch sides.

#6 Slots

Stand up straight (with or without a weight in your hand). Lunge forward until your legs are bent about 90 degrees, then return to a standing position and switch sides.

Elongation

Stretching after exercise is very important. Be sure to go through these stretches carefully and remember to drink plenty of water post-workout.

Quadriceps stretch

Side Lunge Stretch

Lateral stretch

The fashionista Model Rose's features changed before and after she had plastic surgery

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The fashionista Model Rose's features changed before and after she had plastic surgery

November 20, 2022

The fashionista Model Rose's features changed before and after she had plastic surgery

The features of the fashionista, Model Rose, changed before and after plastic surgery, to become one of the most beautiful Saudi fashionistas ever, especially since she is daring with her modern looks.

In her childhood, Rose used to appear with very innocent features, and she lived her childhood in the Eastern Province, then moved to Riyadh, and decided to move to live in the United States of America for the purpose of studying interior design.

She started her activity in fashion shows and went to this field, where she gained wide fame in it, and gained a high percentage of followers, and it is considered the highest percentage among Arab fashion models on Instagram, and their number reached ten million followers.

Among the plastic surgeries that she performed were her nose beautification, her lips enlarged, her face injected with Botox, and she also changed her hair colors to keep pace with fashion.

Recently, Model Rose underwent a very delicate operation, which is a plastic surgery in her eyes, consisting of removing the eyelids to pull the eye, and she appeared with swollen eyes after the operation.

As for her looks, she is the most daring, choosing what suits her body's gracefulness, and highlights her beauty by choosing what suits her and keeps pace with modern fashion.

Meet the world's tallest professional model

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Meet the world's tallest professional model

November 19, 2022

Meet the world's tallest professional model

the patronymic for this name is "Viktorovna," and the family name is "Lisina," as per Eastern Slavic naming customs.

Personal information: Ekaterina Lisina was born on October 15, 1987, at the age of 35, in Penza, Penza Oblast, Russian SFSR, Soviet Union Nationality: Russian Listed height: 6 feet 9 inches; Listed weight: 212 pounds (96 kilograms) Listed weight: 212 pounds (96 kilograms) Listed weight: 212 pounds (96 kilograms) Listed weight: 212 pounds (96 kilograms) Listed weight: 212 pounds (96 kilograms)Екатерина Викторовна Лисина;Born on October 15, 1987, she is a Russian model and former basketball player who goes by the name Ekaterina Lisina.As the tallest professional model at the moment, she holds a Guinness World Record.

She won the bronze medal at the 2008 Summer Olympics while playing basketball for the Russian National Team.

What else do you do besides feel awkward now that you're almost seven feet tall?Ask Russian Ekaterina Lisina, who stands a whopping 2.06 meters and 6 inches tall.Her first instinct was to pursue a career in basketball.However, this pretty woman did more than just make the Russian basketball team; she also went on to become a professional model and set two Guinness World Records in the process!

how tall is Ekaterina Lisina in feet and inches

Lisina holds two Guinness World Records - one for having the longest legs that estimating 4 feet 4 inches (1.32 meters) and the other for being the tallest expert model, contacting 6 feet 9 inches (2.06 meters).Maci Currin, a teenager from the United States, has, however, broken her longest leg record.She also holds the Russian record for the largest EU 47/US 12 feet.

It was normal for this outstandingly tall young lady, who was brought into the world in Penza Oblast in Russian SFSR, the Soviet Association to have tall guardians, to turn out to be essential for the Russian ball group.She began playing in 2006, competing at the European Championships, the World Championships, and the 2008 Olympics in Beijing.In 2014, she finally took off her boots.

how tall is Ekaterina Lisina in feet and inches

However, this 34-year-old tall, beautiful woman with a curvy body and attractive face was not done yet.Today, she is an expert model chasing after a productive displaying profession with a total assets of $4.5 million and effectively clearing her direction to fame.She currently resides in Russia's Krasnodar.

Lisina says that her relationships with men are affected by her height.She said, "You know those problems when you like a boy but he’s much shorter or you like a tall boy but he doesn't want to be with you because you are too tall for him" in her conversation with Alexis Texas on her podcast "Private Talks," which is mentioned on ladbible.com.She continues, "...I think the most important thing is chemistry and a spiritual connection... It's not going to work anyway if there is no spiritual connection and even if you like the person's appearance."

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Slimming: how to have a wasp waist?

October 01, 2022

Slimming: how to have a wasp waist?

Fats located in the abdominal area are not insignificant. They can cause metabolic diseases such as type 2 diabetes. Nathalie Négro, head of the Nutritional Center of the Thermes de Brides-les-Bains, gives us advice on how to refine your waistline.

We store two types of fatty mass: that located in the deepest part of the skin (subcutaneous fat) and that known as visceral. The latter is located in the abdomen, under the muscles of the abdominal wall; between our organs (intestinal, liver, stomach) or on the walls of our arteries. “Visceral fat can generate dysfunctions in our organs and in particular the liver, which can lead to insulin resistance and type 2 diabetes. This type of fat is also much more mobile than subcutaneous fat. : it circulates more in the blood, thus increasing the level of blood triglycerides and cholesterol”, underlines the dietician Nathalie Négro. Until menopause, women are relatively protected from these risks thanks to estrogen.

These hormones secreted by the ovary, ensure the formation, maintenance and functioning of the genitals and breasts in women. But after menopause, the drop in estrogen levels favors the visceral localization of fat mass. This contributes to increasing the risk of cardiovascular disease in women.

Abdominal storage: multiple factors
In addition, if men naturally store fat in the abdominal area, women accumulate it more in the thighs and buttocks. This trend is reversed from the age of forty, especially when the woman approaches menopause: the hormonal changes that take place during this period of life promote the storage of fat in the abdomen. In addition to menopause, other phenomena contribute to the fact that fat lodges, preferably, in the abdominal cavity. “Stress induces increased production of a hormone called cortisol. The latter promotes the accumulation of fat in the abdomen. In addition, menopause is sometimes accompanied by side effects that can be difficult to live with (mood swings, hot flashes, etc.).

It also coincides with a period of life that can be difficult: departure of children, retirement, or death of a parent...

It is therefore not uncommon to feel some discomfort and stress during menopause. This again promotes the accumulation of visceral fat,” says Nathalie Négro. In some women, the curves in the belly are present early, well before menopause. Heredity partly explains this phenomenon. "Furthermore, female smokers store more abdominal fat than others," says Nathalie Négro, because nicotine disrupts the production of estrogen in the body.

Limit fructose intake
Visceral fat is invisible. Nevertheless, the total amount of abdominal fat can be assessed through CT scans or MRIs. To limit its accumulation, some common sense advice is needed.

First of all, quality sleep is essential. "Lack of sleep causes stress and therefore, an increased production of cortisol", confirms Nathalie Négro. From a nutritional point of view, a nutrient is well known to promote the storage of abdominal fat. This is especially the case with fructose. “This common sugar in our diet is naturally present in fresh fruits and dried fruits. It is found in the food industry, for example in agave or maple syrups, in honey or in the form of glucose-fructose syrup in most processed products with added sugar: candies, cookies, surimi , sodas, ice creams, fruit yoghurts… Excess fructose is harmful to health. Fruit consumption should be limited to two or three servings a day. It is also necessary to avoid, as far as possible, processed products and sweeteners rich in fructose”, indicates Nathalie Négro.

Rebalance the plate
To avoid seeing your waistline thicken, you obviously have to be vigilant about weight gain. A few general tips help limit the accumulation of excess pounds. “For each meal, you have to make sure that the plate contains all the food families: proteins (meat/fish/eggs, etc.), vegetables and starchy foods. However, it is always necessary to provide twice as many vegetables as starchy foods because the fibers they contain slow down digestion and guarantee good satiety from one meal to another. This avoids nibbling, ”says Nathalie Négro.

In addition, skipping a meal even if you are hungry is not a good idea. Because the body catches up with the next meal by stimulating the appetite and stores more fat than necessary. " NOT However, when you are not hungry, you can avoid a meal altogether, whether it is breakfast, lunch or dinner. The most important thing is to listen to your food sensations, that is to say, the internal signals of hunger and satiation”, notes Nathalie Négro.

Avoid dietary mistakes

Dairy products, on the other hand, are protective in relation to fat gain, in particular because they contain calcium. “Contrary to popular belief, you should not consume skimmed milk when you want to lose weight or slim down your waistline. Semi-skimmed milk is necessary because it contains healthy fats with anti-inflammatory properties. Similarly, dairy products (yogurts, white cheeses, skyr, etc.) with 0% fat do not protect against weight gain. They should therefore not be abused on the pretext that they do not contain fat. Because they remain caloric, “warns Nathalie Négro.

The challenges of “bodycontouring”
Despite good hygiene and dietary rules, abdominal fat can resist. This is where technology comes into play with the development in recent years of energy-based devices capable of literally melting fat effortlessly by causing adipocyte lysis. Adipocyte lysis consists of eliminating fat cells or adipocytes, by inflicting such stress on them that this leads to the phenomenon of apoptosis or self-destruction of these cells. Much less invasive than liposuction, we have thus seen the appearance of cryolipolysis or the application of intense cold with Coolsculpting (Allergan) or, conversely, heat provided by hyperthermic laser with SculpSure (Cynosure). The microwaves or Coolwaves of onda (Deka) and lately the high frequency focused electromagnetic waves with Emsculpt (BTL) have enriched the offer of fat treatments.

All these devices therefore allow body remodeling, or bodycontouring without scars or surgery, but be careful, with very specific indications and of course in a doctor's office.

Dried fruits and nuts (walnuts, hazelnuts, almonds, etc.) contain a lot of fibre. They are interesting in case of a little hunger, as part of a snack. "But again, you shouldn't consume them excessively because they contain a lot of fat. The recommended portion is 20 to 30 grams per day (5 almonds for example). It has to fit in the palm of your hand, ”says Nathalie Négro. In the evening, alcohol and too fatty foods should be avoided. In addition to the risk of abdominal fat accumulation in the long term, they lengthen the duration of digestion and thus weaken sleep. Finally, do not forget to practice regular physical activity. No need to do a marathon: walking (even 10 minutes a day) helps to slim the waist!

Benefits of cures
The use of hydrotherapy can be interesting. Some resorts have, in fact, cures specialized in the care of people who are overweight or in a situation of obesity. These cures are also of interest when you have a targeted objective: to refine your waistline, for example the first benefit of a cure is to take time for yourself, to better understand your eating behavior but also your lifestyle. in general. A cure covered by Social Security lasts, in fact, 3 weeks, which allows a real break. Multidisciplinary teams (spa doctor, dieticians, sports coaches, etc.) offer patients taking the therapy therapeutic patient education sessions validated by the Regional Health Agency (ARS) to allow changes in lifestyle over the long term. The objective is that the patient can become independent and continue to adopt a healthy lifestyle when returning home. “Thermal water can also provide digestive well-being; that of the resort of Brides-les-Bains acts on the liver.

It also improves digestion and transit.

Combined with care and a rebalancing of the diet, this reduces bloating and improves transit and therefore, to feel lighter in the stomach”, summarizes Nathalie Négro.

The 5 Best Workout Moves to Flatten Your Lower Abdomen

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The 5 Best Workout Moves to Flatten Your Lower Abdomen

September 25, 2022

The 5 Best Workout Moves to Flatten Your Lower Abdomen

It is well known that managing body fat is never easy and all of you who have tried to lose know what we are really talking about, but that does not mean that people should give up on their goals and desires. Because the truth is, you alone aren't enough to lose unhealthy body fat, but it's at least a head start.

But we know most of you know that when you decide to lose weight you can't just focus on a particular area and burn fat there, it never works that way. And that's because there are areas that store fat fastest and then lose it in the final stage, and that's exactly what the stomach is, one of those areas. And there's also lower belly fat, and the lower part is obviously harder to handle.

So, although there are difficulties, it does not mean that you cannot manage them and, more importantly, we are ready to help you by presenting in this article exercises that will help you eliminate fat from the body. lower abdomen. What you need to do is want it hard enough and regularly to perform this exercise routine to get rid of the problem.

BUT REMEMBER TO BE CAREFUL OF WHAT YOU EAT!
1. KNEES TO CHEST
In the picture below are given instructions on how to do the exercise, just follow them.

2. TOE PAD
Follow the instructions in the image below to do the exercise correctly

3. THE DEAD INSECT
In the image below are given instructions on how to do the exercise and follow them.

4. TWISTED LOWERING
You must follow the instructions in the image below to do the exercise correctly.

5. BOAT WITH KNEES BENT
In the image below are given instructions on how to do the exercise and then you just need to follow them.

Take the Challenge: Plumper Buttocks in Just 4 Weeks and 3 Exercises

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Take the Challenge: Plumper Buttocks in Just 4 Weeks and 3 Exercises

August 14, 2022

Take the Challenge: Plumper Buttocks in Just 4 Weeks and 3 Exercises

Tired of having sagging and flat buttocks? Only one solution: strengthen and tone your buttocks! If you want to have a muscular and rounded buttocks, you've come to the right place! You just need to complete the buttocks challenge in just 4 weeks and 3 exercises.

Yes, it must be admitted, having flat buttocks is not the most attractive thing...

To look sexy and attractive, women, like men, know that it is better to have firm and plump buttocks!

Fortunately, this challenge is super effective for having a perfectly plump buttocks that will turn all heads!

And don't panic, because it only takes 3 exercises and 4 weeks to get a dream buttocks!

So, ready to take up the challenge to have firm and plump buttocks? Let's go ! Here is the program :

The challenge to have rounded buttocks
Day 1: 10 star jumps, 10 lunges, 15 squats

Day 2: 15 star jumps, 15 lunges, 20 squats

Day 3: 20 star jumps, 20 lunges, 25 squats

Day 4: 25 star jumps, 25 lunges, 30 squats

Day 5: 30 star jumps, 30 lunges, 35 squats

Day 6: 35 star jumps, 35 lunges, 40 squats

Day 7: REST

Day 8: 30 star jumps, 30 lunges, 35 squats

Day 9: 35 star jumps, 35 lunges, 40 squats

Day 10: 40 star jumps, 40 lunges, 45 squats

Day 11: 45 star jumps, 45 lunges, 50 squats

Day 12: 50 star jumps, 50 lunges, 55 squats

Day 13: 55 star jumps, 55 lunges, 60 squats

Day 14: REST

Day 15: 50 star jumps, 50 lunges, 55 squats

Day 16: 55 star jumps, 55 lunges, 60 squats

Day 17: 60 star jumps, 60 lunges, 65 squats

Day 18: 65 star jumps, 65 lunges, 70 squats

Day 19: 70 star jumps, 70 lunges, 75 squats

Day 20: 75 star jumps, 75 lunges, 80 squats

Day 21: REST

Day 22: 70 star jumps, 70 lunges, 75 squats

Day 23: 75 star jumps, 75 lunges, 80 squats

Day 24: 80 star jumps, 80 lunges, 85 squats

Day 25: 85 star jumps, 85 lunges, 90 squats

Day 26: 90 star jumps, 90 lunges, 95 squats

Day 27: 95 star jumps, 95 lunges, 100 squats

Day 28: END

How to have rounded buttocks?
In just 4 weeks, this challenge will help you not only firm up your butt, but also tone your entire lower body.

Plus, it's easy because there's only one thing to do: follow the program!

The 3 most effective exercises for firming the gluteal muscles are:

1. star jumps

2. the slits

3. squats

Why does it work?
These three exercises target the 3 main muscles of the buttocks:

1. the gluteus maximus thanks to the exercise of the star jumps

2. the gluteus medius thanks to the lunges exercise

3. the small buttocks thanks to the exercise of squats

The secret to having well-rounded buttocks lies in the angles you use to work the 3 gluteal muscles.

This is because when you work the gluteal muscles from multiple angles, you work not only the muscles, but also the segments that attach to the skeleton of the pelvis.

Thus, these 3 exercises tone the gluteal muscles and shape them into a nice pair of firm and shapely buttocks.

Star jumps to strengthen the gluteus maximus
The star jump is one of the basic exercises for warming up. It is perfect for working the gluteus maximus but also for strengthening the legs. If you are a beginner, this is by far the best exercise to easily start a workout.

How to do
1. Get into the starting position: standing with your back straight, arms along your body, feet hip-width apart and contracting your abs.

2. Slightly bend your knees and jump up, spreading your legs. At the same time, raise your arms until you touch your hands above your head.

3. Do the opposite movement: jump again, bringing your legs and arms together to return to the starting position.

A complete cycle (gap then return to the starting position) = 1 star jump.

Lunges to strengthen the gluteus medius
The “lunge” exercise engages the muscles of the hips and thighs, with movement of the legs forward and backward. But it is also an effective exercise to melt away the extra pounds. The forward movement is perfect for shaping the buttocks and toning the entire lower body. A short month is enough to obtain impressive results.

How to do
1. Starting position: keep your chest straight, with your shoulders back, your chest forward and your chin up. Contract the abdominals.

2. Step forward with the left foot.

3. Bend both legs until the right knee almost touches the ground and the left knee is at a 90° angle.

4. Straighten back to starting position and do the same movement with the opposite leg.

Squats to strengthen the small gluteus
The quat engages almost every muscle in the body and is particularly effective for shaping the legs and gluteal muscles. Moreover, it is an exercise that you already do during your daily tasks, without even realizing it. For example, picking up an object from the floor or sitting down and getting up from a chair. Try to go down as low as possible to properly stretch the gluteal and thigh muscles.

How to do

1. Stand with your back straight. The spacing of the feet is slightly wider than the hips and the arms are along the body.

2. Point your toes slightly outward and look straight ahead. Choose a fixed point that you can watch for the duration of the squat.

3. Hold your arms parallel to the ground for good balance.

4. Slowly push your butt backwards, bending both legs.

5. The back must remain straight throughout the movement, with the shoulders pulled back.

6. On the way down, push your butt up until your hips are lower than your knees.

7. Contract all your muscles well and put the weight of your body on the heels and not on the balls of the feet.

8. Pause for a few seconds and straighten up to return to the starting position.

5 sports that help to have plump buttocks

To strengthen the muscles of the legs and buttocks, some sports are more effective than others. To help you have a perfectly sculpted body, favor the following sports:

- to run

- cycling

- swimming

- gymnastics

- volleyball

More tips

– Eat lots of fruits and vegetables, and focus on lean proteins and healthy fats such as nuts, chicken and fish.

– Try shapewear, like these butt lifters.

– Regularly do jump-squats or other cladding exercises.

– Put on high-waisted, fitted pants that show off your curves.

– Do swimming and other sports that sculpt the gluteal muscles.

- Drink a lot of water.

Results

There you go, now you know the program to have beautiful firm and plump buttocks in just 4 weeks 🙂

I'm sure this challenge will help you and at the end of the month you will be amazed with the results!

If your goal is to lose those few extra pounds and improve your figure, there are many ways to do it, but not all of them will give you the results you want as quickly and effectively as what we will discover in this article.

The duration of your workouts and the number of different exercises you perform are not the key factors that contribute to weight loss, but the exercises you decide to do will greatly affect the outcome. For best results, you don't need to do long cardio sessions or spend hours jogging. Instead, try to improve your strength, fitness, and body composition. In addition to achieving much faster weight loss, this type of training will improve your long-term metabolism, increase your anaerobic endurance, tone your muscles, and help you achieve a leaner, stronger physique.

Additionally, the benefits of these exercises include improved bone and joint function, bone density, heart and lung health, digestion, and brain function. Studies suggest it may aid in the prevention and treatment of type 2 diabetes by decreasing visceral fat and improving insulin sensitivity, as well as improving cardiovascular health by lowering blood pressure and reducing cholesterol and triglyceride levels. A recent study that looked at the effects of this type of exercise on metabolic restrictions in fatty liver disease found that 12 weeks of training significantly reduced fat, iron, and insulin levels in subjects,

To reap these benefits, you don't need to resort to expensive equipment and complicated workout routines. Instead, try these classic compound movements, which will help you build muscle mass, increase your metabolic rate, and burn massive amounts of fat in a short amount of time.

1. Burpees
Burpees are great because they hit every muscle group in your body and increase heart rate almost instantly. They may be a lot to do at first, but they'll definitely help you burn more belly fat than hours and hours of regular cardio.

2. Pull-up or pull-ups
The pull-up is a powerful, old-fashioned exercise that can help strengthen your back, improve your posture, and tone your whole body. In short, pull-ups are an absolute must for anyone looking to improve their body composition and overall strength.

3. Squats
Squats are the ultimate compound movement to completely reshape your butt, thighs, and legs. After you've gained enough skill with squats, test them with a weighted barbell for best results.

4. Push-ups
Push-ups help strengthen your shoulders, triceps, and chest, while maximizing your core, especially your abs. Among other things, having a tight and strong core will improve your posture, back health, and stability.

5. Slots
Lunges provide a variety of benefits, including building a tight glute, strong quads and hamstrings, and increased core strength. Performing them regularly will help you run faster and improve your flexibility.

6. Spider
This underrated move effectively targets your abs, chest, shoulders, and triceps. In addition to improving hip mobility and toning your abdominal muscles, the spider moves will increase your heart rate and help you burn more fat.

7. Plank
This simple exercise is one of the best for conditioning your core, toning your glutes and thighs, and improving abdominal and back muscle endurance. The long list of benefits also includes better posture, better balance and better overall strength.

8. Skipping rope
Did you know that jumping rope for 10 minutes is equivalent to running a kilometer in 6 minutes? And even jumping at a moderate pace burns about 15 calories per minute. This exercise is great for burning lots of calories, improving agility and building stronger arms and legs, so if you don't like running, you can substitute jumping rope for better results.

If you don't have time for long resistance training sessions in the gym, try this list of highly effective fat burning exercises for 15 minutes every day and you'll have the body of your dreams. Start today.

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