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Last Updated on January 21, 2021

Full Body Workouts To Make You Strong After Weight Loss

Full Body Workouts To Make You Strong After Weight Loss

Controlling weight can be challenging especially when you are keen to maintain a healthy, strong body without getting slim. By getting slim means getting skinny, in other words. A healthy, strong body requires muscles, and that requires some serious workouts. The following selective exercises are full body workouts that will cut down on the excess weight and body fat, trimming your body into your desire result. More importantly, all the workouts are suitable for all sexes.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

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1. Every beginner’s favorite: Push-ups

Push-ups are one of the basic full body workouts that are introduced to everybody, regardless of their age.  When doing push-ups, the muscles from the chest, triceps and core are used. After completing one push-up, it is believed that a person elevates 60 percent of their body weight. There are many forms of push-ups, labelling on the different stages on a person’s ability. Below is based for a beginner.

pushups
    via Pinterest

    Steps:

    • Position yourself face down on the floor, with both your hands 36 inches apart from the body. Lift your torso up levelling at your arms length.
    • Now push yourself towards the floor, with your chest almost touching it. Inhale while doing this.
    • Lift yourself up back to the normal position. Exhale out while doing this.
    • Take small intervals during each push-up, and continue as long as you can do.

    2. Lunges for the muscles

    Another old-school exercise, lunges work on the quadriceps, on the gluteus muscles, and the hamstrings. Lunges will help in shaping, strengthening and building various muscle groups altogether. A simple method of lunge is easily achievable for any beginner, however, if one wants a challenge, they can try with dumbbells or kettlebells held in each hand. The image below shows different types of lunges:

    lunges
      via Pinterest

      3. Squats: Another easy full body workouts

      Here is another basic exercise that will help to shape the gluteus muscles, hamstrings and the hips. Beginners can only focus on the lower parts of the body till they are used to the exercise. If one wants to focus on the upper part of the body, they can try using weights while doing squats. The picture will provide an elaborate plans on how to achieve squats for a beginner.

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      squats
        via Pinterest

        4. Flatten out with a stability ball

        Besides dumbbell, a stability ball is a must for a full body workout. There are different forms of exercises that one can do with a stability ball. This following exercise shows you how to work on your muscles, flatten the stomach, and stabilize the spine.

        rollout
          via Pinterest

          Steps:

          • Place a mat on the floor and kneel on it facing the stability ball.
          • Grasp both your hands and put the forearms on top of the ball.
          • At a slow pace, keeping your back straight, lean forward and roll out the ball in front of you. Make sure your forearms stretch as far as possible.
          • Slowly pull back to the original position. Repeat.

          5. Straight arm pullover with dumbbell

          Advantage of this workout is that it will help build the chest muscle.

          pullover
            via Pinterest

            Steps:

            • Lie flat on a bench, stretch your arms holding the dumbbell with both your hands above your chest. Your feet should be on the floor.
            • Very gradually move your hands behind your head, make sure they are parallel to the floor. Halt for few seconds. Pull back your hands back to the position. Repeat.

            6. The supine bridge

            Supine bridge is an essential exercise if you want to build your muscles, and stabilize your abdominal wall and the spine.

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            supine up
              via Pinterest

              Steps:

              • Place a mat and lie down on your back. Place your feet flat on the mat and bend your knees. Spread your arms beside you, facing the palm up, in 45 degree angles.
              • Raise your hips up, forming a straight line through your shoulders, hips and knees. Stay in that position for few seconds.
              • Lower your hips and come down slowly. Do this as long as you can.

              7. Toe tap crunch

              This exercise is perfect for the stomach. The entire stomach muscles are build due to this exercise.

              toe tap
                via Pinterest

                Steps:

                • On a mat, lie flat on your back and bend your knees. Put both hands behind your head while placing the right foot in front of your left knee.
                • Very carefully, lift your head and shoulders up while bringing your knees to your chest.
                • Slowly lower your head and shoulders first and then lower your left foot.
                • Do the same with your left foot. Take short rest in between the steps.

                8. Dumbbell kickbacks for your triceps

                Since this exercise is all about the triceps, the lower back of your arms will be benefited only. You can do this exercise in your gym or at home. All you need are a chair (if at home) or your exercise bench (if at the gym).

                tricep kickback
                  via Pinterest

                  Steps:

                  • Take a dumbbell in your right hand and place your left leg on the chair.
                  • Recline forward, supporting your weight on your left leg.
                  • Bend the right elbow and move the dumbbell at your side.
                  • This is the tricky part: without moving the elbow, straighten your right arm and push it backward.
                  • Move your arm back to where your dumbbell was by your side.
                  • Switch the dumbbell to your left hand and repeat it with your right leg.

                  Those who will be trying these exercises for the first time, make sure you take plenty of rests in between your each step. After completing, you may face body aches which are absolutely normal. Drink plenty of water and take warm showers after exercises. If need be give a day break. This uncomfortable is temporary. Once you get used to the exercises, it will be easier on you. One of the benefits of these full body workouts is that your body will be toned down without making you look thin, yet, your body fats will be eliminated.

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                  Featured photo credit: Conscious Design via unsplash.com

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                  Sumaiya Kabir

                  Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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                  Last Updated on January 26, 2021

                  The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

                  The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

                  Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The ‘Girls that lift’ movement is now very much established, and we think that’s awesome.

                  Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

                  As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

                  That’s why today, we are going to be looking at a 5 day workout routine for women to get strong and toned.

                  If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

                  Warming Up

                  Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.

                  Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.

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                  A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

                  Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.

                  Sample Warm Up Routine

                  Let’s look at how you can warm up properly to get the most from your training.

                  A sample warmup routine could consist of the following exercises and movements:

                  1. 1 minute of knee lifts
                  2. 1 minute of heel digs
                  3. 2 sets of 10 shoulder rolls per arm
                  4. 10 knee bends
                  5. 20 head rotations
                  6. 10 hip rotations

                  5 Day Workout Routine for Women to Get Strong and Toned

                  Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

                  The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process

                  Monday – Chest and Arms

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                    1. Flat bench barbell press – 4 sets of 8 reps
                    2. Push ups – 4 sets of 10 reps
                    3. Cable crossovers – 3 sets of 15 reps
                    4. Incline dumbbell flyes – 4 sets of 12 reps
                    5. Barbell biceps curls – 3 sets of 15 reps
                    6. Alternate arm hammer curls – 4 sets of 12 reps per arm
                    7. Triceps rope overhead extensions – 3 sets of 20 reps
                    8. Triceps dips – 3 sets of 15 reps
                    9. 10 minutes on the elliptical machine

                    Tuesday – Shoulders and Back

                      1. Standing barbell military press – 4 sets of 10 reps
                      2. Dumbbell lateral raises – 4 sets of 15 reps
                      3. EZ bar upright rows – 3 sets of 15 reps
                      4. Seated dumbbell shoulder press – 4 sets of 10 reps
                      5. Dumbbell shrugs – 4 sets of 10 reps
                      6. Close-grip lat pulldowns – 4 sets of 12 reps
                      7. Dumbbell bent over rows – 4 sets of 12 reps per arm
                      8. T-Bar rows – 4 sets of 10 reps
                      9. 10 minutes on the stationary bike

                      Wednesday – Cardio Circuit

                        1. 10 burpees
                        2. 10 push ups
                        3. 15 crunches
                        4. 20 squat thrusts
                        5. 3 sets of 10 hanging leg raises
                        6. 3 x 1-minute rounds of plank
                        7. 20 minutes low intensity cardio on the treadmill

                        Thursday – Strength day

                          1. Incline dumbbell press – 5 sets of 5 reps
                          2. Flat bench barbell press – 5 sets of 5 reps
                          3. Deadlifts – 5 sets of 5 reps
                          4. Barbell clean and press – 5 sets of 5 reps
                          5. Barbell bent-over rows – 5 sets of 5 reps
                          6. Barbell snatch – 5 sets of 5 reps
                          7. 10 minutes on the stationary bike

                          Friday – Legs

                            1. Barbell squats – 4 sets of 8 reps
                            2. Leg press machine – 3 sets of 12 reps
                            3. Leg extensions – 3 sets of 15 reps
                            4. Hamstring curls – 3 sets of 15 reps
                            5. Walking lunges – 4 sets of 10 reps per leg
                            6. Seated or standing calf raises – 4 sets of 20 reps per leg
                            7. 10 minutes on the elliptical machine

                            Diet and Nutrition

                            It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.

                            Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.

                            Here are some tried and tested methods proven to give great results.

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                            1. Drink enough water

                            When it comes to exercise and health in general, adequate hydration is crucial.

                            Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.

                            When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.

                            Aim for 2.5 litres of mineral water per day. Failing that, filtered water is still very good for you.

                            2. Get plenty of healthy protein

                            Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.

                            Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

                            3. Invest in a good quality whey protein

                            Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.

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                            Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

                            4. Don’t forget your veggies

                            As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.

                            Vegetables are full of digestive-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavour.

                            Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.

                            More Resources for Women Getting in Shape

                            • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
                            • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
                            • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

                            Featured photo credit: pixabay via pixabay.com

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