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Simple Fat-Burning Exercises You Can Do At Home In 5 Minutes

Simple Fat-Burning Exercises You Can Do At Home In 5 Minutes

When you’re feeling bigger than you want to be and sluggish, you don’t want to get off the couch — we’ve all been there. Sometimes the motivation just isn’t there. However, exercise doesn’t have to take over your life or even be difficult in order to make a difference in your life. Try these simple home exercises for weight loss.

1. Inverted V Pipe Exercise

Inverted-V-Pipe

    This exercise is one of the best simple home exercises for weight loss, especially to strengthen your core. You may have also heard this pose called “downward dog” in yoga. Give your abs a good workout by holding this pose for at least 30 seconds. Push your heels into the mat behind you, spread your fingertips and push your hands against the mat. Try to get your heels to touch the ground — it’s OK if they can’t, they will in time!

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    2. Superman

    Superman-Exercise

      This pose is one of my favorites! It’s one of the best exercises you can do for your middle and lower back, as well as your glutes. Simply lay face down on the mat with your hands above your head, palms down like shown in the lower image above. Once you’re ready, lift your legs and arms and squeeze your glutes as tight as you can. Try to hold it for at least 30 seconds — this may be hard at first, and you may have to work your way up, but you’ll get there in no time!

      3. Jump Squats

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      Squat-Jump

        It’s no secret that squats are the key to a nice butt. Why not put a spin on things by adding a jump for even more exercise and cardio? Just be careful, because improper squat posture can cause some lower back issues. When performing a squat, start with your feet slightly farther than shoulder width apart. Bend down, curving your back like the woman above. Don’t go down any farther than she is, either — you want your thighs to be parallel with the floor. As you’re coming up, add the jump. Land on the balls of your feet. Viola!

        4. Push Ups with Knee Kick

        Push-up-and-Knee-Kick-Exercise

          Make sure you’re exercising your arms — not just your abs and lower body! Adding some push-ups to your routine is a great, quick way to get a workout. But that’s not to say you can’t add some ab exercise as well! Perform a normal push-up by placing your hands shoulder-width apart; then, as you’re coming up, bring your knee up to your chest.

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          5. Jump Rope

          Skipping

            You get to be a kid again! Jumping rope is a quick way to get your heart beating and your blood flowing. It takes almost no time to do! Just keep your jump rope somewhere you’ll easily be able to get it, and also somewhere that’s easy to spot so you remember to take a minute to do it every morning.

            6. Glute Bridge

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            Glute-Bridge-exercise

              The glute bridge is a different way to work your glutes. Just lay on your back, raise your butt up with your feet while using your arms as support, then lift one knee up towards your chest. Hold this position for 30 seconds to a minute. If you do this exercise every day, you’ll be losing weight and looking good before you know it!

              There are 6 simple home exercises for weight loss. Feel free to mix and match them as you see fit! Add this quick 5 minute routine into your day in the middle, after lunch, or at night. Feeling really adventurous? Do it two or three times a day! Exercise doesn’t have to take forever, just 5 minutes can get you the change you’ve been searching for. It’s all about creating habits — and it’s easy to do that when the habits are easy!

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                Featured photo credit: Christopher Campbell via unsplash.com

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                Last Updated on November 11, 2018

                How to Gain Muscle Fast (The Healthy And Natural Way)

                How to Gain Muscle Fast (The Healthy And Natural Way)

                There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

                So how to gain muscle fast in a healthy way?

                Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

                How Is Muscle Developed?

                Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

                If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

                Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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                The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

                How to Gain Muscle Fast?

                If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

                Muscle Growth and Glycogen Levels

                The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

                When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

                Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

                Muscle Recovery and Glycogen Levels

                Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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                On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

                Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

                Intermittent Fasting (“IF”) and Testosterone

                Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

                As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

                Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

                Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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                Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

                Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

                Gaining Muscle and Macro Nutrients – Protein!

                Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

                If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

                As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

                Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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                Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

                Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

                Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

                Conclusion

                If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

                It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

                As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

                Featured photo credit: Arthur Edelman via how to gain muscle fast

                Reference

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