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4 Best Beginner Exercises To Do At Home

4 Best Beginner Exercises To Do At Home

You can start getting fit today! Here are four easy beginner exercises you can do at home and continue to do as your fitness level advances. While this is directed toward beginners, these exercises are good for anyone — especially busy people. When you can’t make it to the gym or you are traveling, all you need is a little space to expend maximum effort. You don’t need to let a lack of time be an excuse for neglecting your fitness.

Taking that first step toward a strong body needn’t be hard. Here are some simple beginner exercises that can begin to strengthen and build your body.

Take this challenge. Do each of these exercises three to four days a week for a month. You will be amazed at how much stronger your entire body feels, and you will be ready to take on new fitness challenges. I won a few fitness awards as a US Marine, and I always found that consistency and simplicity won the day. Overdoing it, complicated routines, etc. always seemed to get in my way. But when I was consistent and simple, I stuck with it and continually improved. You can experience the same results.

Whether you have 10 minutes or an hour, use the time you have three to four days a week and you will see results. These results will motivate you to increase your effort and expand your knowledge, breadth, and level of fitness.

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Pushups

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    Health Benefits: Chest, biceps, and core strength. Beginner to advanced.

    Simple Steps: Start with your hands facing forward on the ground, shoulder-width apart, and chest a few inches above the ground. Keep your body straight, resting on your toes and hands. Push up to a full arm extension then release back down to a few inches above the ground. Repeat. Keep your head looking down or slightly forward. Do at least 3 sets. If necessary, you can rest your weight on your knees instead of your toes to make it easier. Start with 5 to 10 repetitions for each set and build up from there.

    Planks

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    Sports woman doing plank exercise in fitness gym

      Health Benefits: Core strength. Beginner to advanced.

      Simple steps: Place your elbows under your shoulders with your hands directly out. Keep your head looking down or slightly forward and your body straight. Hold for as long as you can, until you can’t keep your body straight, then stop. Do this 3 times. You might start with only 15 to 30 seconds. Work your way up to 2 minutes or longer.

      Burpees

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        Health Benefits: Total body exercise, strength, and cardiovascular. Beginner to advanced.

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        Simple steps: Start from a standing position with arms at your sides. Bend your knees and lower to the ground until your hands are touching. Kick your legs back and move into a pushup position, then kick your legs forward and jump up. Repeat. Start slowly and do for a minute. Increase your speed and the amount of time as you advance. Shoot for 5 to 10 minutes of burpees.

        Jumping Rope

        fitness, sport, people, exercising and lifestyle concept - man and woman skipping with jump rope outdoors

          Health benefits: Cardiovascular, core strength, arm strength, leg strength, overall body fitness.

          Simple steps: Buy a jump rope, go to back to your childhood skills and jump! Keep your head looking forward and your hands about waste height. Start with small goals, say a minute without stopping, then build up to 10 minutes or more.

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          Fitness starts today!

          Exercise is addictive once you make it a habit. Building the habit is more important than what you do or how long you do it. Most habits take three months to establish, so if you are beginner, start your habit by committing yourself to three to four days a week. The amount of time doesn’t matter — do whatever you can fit in, even if it is only five minutes of the above exercises. Once you build this routine into a habit and you begin to feel the results, increasing the amount and type of exercises you do will be easy. And if even these simple exercises seem overwhelming, remember the simplest thing that is guaranteed to get your fitness moving forward: go outside for a walk!

          For more simple exercises that you can even do at your office, check out this link!

          Featured photo credit: vadymvdrobot via stock.adobe.com

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          Published on November 8, 2019

          What to Eat After a Workout (Revealed by Professional Trainer)

          What to Eat After a Workout (Revealed by Professional Trainer)

          With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

          But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

          This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

          Why It Matters What You Eat After a Workout

          You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

          When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

          However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

          The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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          What to Eat After a Workout to Gain Muscle

          Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

          • Building enzymes and hormones
          • Immune system function
          • Keeping hair and nails strong
          • The building block for skin, bones, ligament, and cartilage
          • Balancing fluids
          • Maintaining proper pH
          • Transporting and storing nutrients

          And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

          So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

          Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

          The Best Protein Sources and How Much You Need

          Some good post-workout protein sources include:[2]

          • Eggs
          • Tuna
          • Salmon
          • Grilled chicken
          • Oatmeal and whey or plant-based protein
          • Cottage cheese

          As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

          This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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          How Many Carbs Do You Need?

          Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

          The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

          A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

          Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

          • Oatmeal
          • Rice cakes
          • White rice
          • Chocolate milk
          • Regular and sweet potatoes
          • Fruit
          • Quinoa

          What Not to Eat After a Workout

          Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

          Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

          You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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          What to Drink After a Workout

          Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

          Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

          However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

          • Regulating body temperature
          • Transport of nutrients
          • Circulation
          • Digestion and absorption
          • Cognitive functions

          Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

          After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

          Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

          Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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          How Long Should I Wait to Eat After a Workout to Lose Weight?

          Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

          If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

          Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

          Final Thoughts

          Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

          A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

          More About Workout Exercise

          Featured photo credit: Ryan Pouncy via unsplash.com

          Reference

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