Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Workout Routines for Women

Workout Routines for Women
As the pace of modern life has increased over time, people have less time to spend for their health. Besides, the amount of physical labor that modern people undertake is threateningly low. On top of that, environmental pollution, prevailing impurity in food, etc. are making the task of staying healthy more difficult. Hence, it is high time people got more conscious about health. Workouts can definitely aid in the journey to a healthy life. By working out, you will lose your extra, unnecessary fat in the body, you will enjoy increased blood flow in your vein, and thus will become more energetic and active. The chances of heart failure will reduce. Being a female, the importance of workouts for you is just as much as it is for a male.

Bodybuilding generally consists of the use of workout to manage and build up musculature. Female bodybuilding is like the male bodybuilding. The female bodybuilding in the nature of competition began in the late 1970s when women started to take part in bodybuilding contests.


Women not only need to look after family at home, but also need to maintain job at work. Hence, staying fit is as much and sometimes more important for female than it is for male. Either you want to lose the extra weight, or maintain the fitness of your body, you need to exercise regularly. For effective workouts, first decide on the objective. Is it only the extra weight, or you need to build and tone muscles as well? Once decided, find the best routine that fits your way of life and objective.

The workout routines for women will definitely be different from that of male counterparts. The difference is mainly due to the differences in objectives, body shape and lifestyle. Females have particular objectives for working out i.e. a tighter butt, trimmer thighs, flatter belly, and toned arms - not an 18-inch neck, huge biceps, and thick thighs

20 Minute Flat-Belly Workout

20 Minute Flat-Belly Workout 

Grab an eight-pound dumbbell, and perform each exercise for a minute,do this Workout twice through,taking a minute break between each 10 minute set if needed 
2:00-3:00 Jump rope 
3:00 -4:00 
overhead dumbbell side bend 
Workout
Workout 
 4:00-5:00Jump rope 
5:00 -6:00 
Kick crunch  
Workout
Workout 
 Jump rope 
Row with twist
Workout
Workout 
Jump rope 
overhead circle 
Workout
Workout 

Jump rope 
low to high wood chop 

Workout
Workout 
fitness workout program

Bodybuilding plan for beginners

Bodybuilding plan for beginners 

breakfast : ( 8 a.m.)
2 boiled eggs & 1 banana 
rushed for time in the morning.?
Nothing too fancy here.just a couple of eggs to top up your protein reserves and a banana.
----------------
post workout 3 pm chocolate protein shake 
no need to worry about lengthy food preparation here
 consume post workout to kickstar the muscle
 rebuilding process.

preparation Mid morning snack 11 am yogurt, fruit seeds 
begin preparing yourself for an afternoon workout.
small brunch consisting of natural yogurt, 1sliced kiwi topped with chia seeds.
-----------------
Dinner 6 pm chicken breast ,rice&vegetables
repair your muscles you just worked on with some healthy lean meat e.g. chicken or fish & veggies e.g. broccoli& peas
Pre workout lunch 1 pm 
grilled cheese sandwich with tomatoes, cucumbers, olives lettuce 
this will be the highest carb meal ensure you can workout at a high intensity 
-------------------
Night time snack 9 pm 
1 avocado 
last meal of the day in case you're feling peckish .
slice up an avocado and get your healthy monounsaturated fats in for the day 




What To Eat Pre And Post-Workout

What To Eat Pre And Post-Workout
post workout
post workout
1- Before a Workout :
- Banana 
- Peanut butter 
-Granola bar 
post workout
post workout
- Dried fruit 
- whole grain toast or granola 
-Nuts 
post workout
post workout
2- After a Workout:
 
- Protein shake 
- Banana
-Fruit 
- Cottage  cheese
post workout
post workout
 - Greek Yogurt with Granola
- Lean Protein Like Boiled eggs,Chicken, or ffsh
- Vegetables with quinoa
post workout
post workout
post  food, workout, food, pre 
 
snack for weight loss

The 10-Minute Core-Blasting Pilates Workout


The 10-Minute Core-Blasting Pilates Workout
exercices de pilates
pilates

THE HUNDRED 60 SECONDS


ROLL - UP  60 SECONDS

ROLLING LIKE A BALL 60 SECONDS 

Single - leg stretch 30 seconds

Double - leg stretch 30 seconds

Single straight leg stretch 60 seconds

Crisscross 30 seconds

Double straight leg stretch 60 seconds

T easer II 60 seconds

pilates plank to push up 60 seconds

Shoulder bridge 60 seconds

Rolling like a ball 30 seconds

Pilates curl 30 seconds 

6 Minute morning workout before shower

 Body workout program


fitness training program
fitness training program
6 Minute morning workout before shower
fitness training program
fitness training program
 Body workout program
 15squats
fitness training program
fitness training program
 Body workout program
 15 pushups
fitness training program
fitness training program
 Body workout  program
30 SEC PLANK HOLD
fitness training program
fitness training program
 Body workout program
15 Bicycle crunch
fitness training program
fitness training program
 Body workout program
 Body workout program
fitness training program
fitness training program