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5 Quick And Healthy Exercises For Busy People

5 Quick And Healthy Exercises For Busy People

Exercise is important for a healthy lifestyle but sometimes we can be too busy to fit in a full workout at the gym. So what you need is short exercises that allow you to reap as many benefits as possible. Try these 5 quick and effective exercises that can be done once you’re home from work or almost anywhere to make sure you fit in a mini-workout at your convenience.

1. Planks

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Secret-to-Perfect-Plank-672x372
    image via skinnynaturally.org

    Planks are the perfect way to strengthen your core and they’re a great exercise as it engages a lot of different muscles making it a great all-round move if you have limited time. If you’re not used to planks then you may find them challenging but try to add a few seconds each time to build up your strength and core muscles.

    2. Squats

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    Regular-squat
      image via fitneass.com

      If you’re sitting down for long periods then squats are perfect for using the muscles we tend to neglect. It really targets the legs, butt and stomach making this a really effective workout when you have little time. This exercise also benefits your knees and strengthens the muscles around them, protecting them from damage.

      3. Wall Sits

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      LmLXM
        image via fitness.stackexchange.com

        Wall sits are great because you can do them anywhere taking away the need to set up exercise equipment. This works your leg muscles and core making it a perfect exercise to strengthen and tone. Up the amount you can do everyday to challenge yourself or hold something heavy to add extra resistance to it. This only takes minutes but you reap a huge amount of benefits.

        4. Chair Dips

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        Chair-dips
          image via womenshealthandfitness.com.au

          If you want a quick and effective workout for your arms then chair dips are really easy and convenient to do. All you need is a sturdy chair and a few dips will work your triceps and target the flabby area at the back of the arms. Try extending your legs to vary the intensity of the exercise and a rep of 10 x3 can be achieved in under a few minutes.

          5. Lunges

          new-lunges-02
            image via womenshealthmag.com

            Lunges engage the quadriceps, glutes, hamstrings, calves and core making this a great targeted workout. Try different lunge variations and mix it up with weights to give it extra intensity. This short and easy exercise will tone and flex your muscles giving you a quick yet effective workout.

            Featured photo credit: Amanda Mills via freestockphotos.biz

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            Last Updated on August 15, 2018

            The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

            The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

            Some years ago I gulped down at least 2-3 unflavoured, whey protein shakes a day, while eating multiple chicken breasts. I thought protein was the holy grail when it comes to muscle growth. Yet I didn’t see the results that I truly wanted in the gym. Instead I was feeling low on energy and bloated.

            People training in the gym often consume tons of protein because they expect it to be converted into muscles. Yet the effectiveness of excess protein intake, especially protein shakes has never been scientifically proven. If you drink protein shakes regularly, it’s very likely that you’re taking in more protein than you should.

            Video Summary

            Will Protein Be Converted To Muscles?

            The biggest misconception there is on protein, is that muscles consist entirely of it. This isn’t true.

            Muscles consist of protein, yes. But only a fraction of your muscles, approximately 20%, actually is protein. The other 80% are made up of different components, mostly water.

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              You don’t need to consume as much protein as you think you do. Let me show you that with a simple calculation:

              In my multiple years as a trainer, I seldom saw an increase in raw muscles more than 5 kilograms in a year. Even for beginners. This is not because I’m a bad trainer, no, this is just the hard truth for natural athletes. There’s a lot of deceptive marketing out there. Don’t believe it. When I started training in the gym I started to look pretty massive after one year of training and gained multiple kilograms, but it was never, never more than 5 kilograms of raw muscle in a single year.

              To continue the math and show you how much protein you would need for that natural muscle gain:

              One-fifth of those 5 kilograms is 1 kilogram. 1 kilogram of raw protein that your muscles would actually need. If you divide that one kilogram of protein again through 365 (amount of the days in a year), you get only a few grams. In fact it is a one-digit figure. This results to only a few grams that you would need to eat extra in a day, to guarantee muscle growth.

              You need way less protein than you think you need. All the excess protein that you will consume, will be converted to fat and stored in fat cells.

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              How Much Protein Do You Really Need?

              You’re more likely to suffer from protein excess, than deficiency. If you eat sufficient calories in your daily life, you will not be protein deficient.[1]

              I myself strive to consume about 1.3 grams of protein per kilogram of bodyweight. Which might even be too much scientifically speaking, yet moderately higher levels of protein intake are still considered safe.

              Unbiased studies recommend consuming about 0.8 to 0.9 grams of protein per day, if you’re an adult. Most people may even need protein intakes of only 0.6 grams of protein per day, but the recommendation’s aim is to cover most of the bell curve. Experienced athletes may even need less than that, according to some studies, as their body is better able to make use of the protein that they actually consume.

              Once I’ve made that switch to a lower protein diet, I’ve actually experienced less fatigue and more energy in the gym and in my life.

              The Downsides Of Protein Excess

              Protein can do more harm than good. I’ve heard this sentence from my mother many times over, back when I was still drinking frequent protein shakes. I ignored it when I was younger and thought my mother was crazy, yet she still had a decent point.

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              Our current protein focused diet in the western world is promoting hyperfiltration of your kidneys. This increases the workload of your kidneys and therefore increases the stress that you put on that organ. Too much protein in your diet also diminishes the blood flow of your filtration helper and may even leak protein in your urine.[2] Long-term high protein diets may therefore lead to kidney problems. There is also a linkage to increased cancer risk, liver malfunction, and worsening of coronary artery disease.[3]

                Not All Protein Is Created Equal

                There is a guy training in the fitness center that I’m a fitness manager in. He’s a really friendly guy, but suffers from severe kidney problems.

                I recently discussed his workout and nutrition regime with him, so I might give him some additional advice on how to better his condition. I advised him on cutting back his protein shakes and animal protein intake as meat and dairy can lead to an inflammatory response in his body.[4] He’s consuming a lot of protein on a regular basis.

                Sadly he refused to listen to my advice and told me, that his doctors recommended him to keep following his regular diet plan. They told him that altering one’s nutrition doesn’t make a big difference anyway. Tip: If your doctor tells you that, you must change your doctor as soon as possible.

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                Some weeks later, after our workout session, he told me about his holidays with his family. And how he needed to cancel them in the last minute, because he was suffering yet again from intense stomach pains. He had to undergo operation that same day to ease the pain. It was his second alarming operation this year.[5]

                Focus on a plant-based, unprocessed protein source. Such as beans, legumes, seeds and nuts in your diet.

                What To Do Now

                If you drink a protein shake every day, ask yourself: Is this truly working? If not, it may be the time to let go of some of your precious beliefs.

                Consume a plant-based protein shake if you actually like the taste of it. If not, throw it away and don’t waste your money on that beverage ever again.[6]

                Don’t stress protein out too much in your diet. If you don’t like gulping down pounds of lowfat-quark, don’t do it. The extra protein in that food won’t make your muscles pop out. I’ve been there. I was that weird guy that was eating nearly a kilogram of low-fat quark in the morning at 5am after going out, to preserve my muscles. It wasn’t worth it.

                You should take a sincere look at your protein consumption and ask yourself: Am I truly enjoying the excess protein that I put in my body? If not, you should let it go. It isn’t necessary and may even be unhealthy in the long run.

                You have to realize that supplement companies are marketing companies. Ignore those supplements for the beginning and focus on whole foods. Most people in the US are deficient in fiber and antioxidants. A deficiency that can be fatal. It is time to put more fruits and vegetables in your diet and not worry about protein deficiency.

                Reference

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