by Bassy
How many calories do you need? Well, that depends on a lot of things. Your age, sex, type of work, physical activity, all come into play. There is no one answer for this type of thing. I have to warn you, I don't believe the general ideas on how many calories a person should have. If you have a 2,000 calorie diet, you are starving yourself. I know that some people live and die by this number, but I just throw it to the wind. Wny don't I pay attention to a number such as 2,000? Only because it is stupid. Yes, you heard me right, stupid.How is a person who is very active going to live off of 2,000 calories? I mean, you would end up looking like those dying skinny kids in the 3rd world countries. I think you get the drift though. I think those numbers are put in place by people who are so focused on health, that they are blinded by it. I mean, if you have 3,000 calories in one day, it won't kill you. Though, they might want to make you believe that it will.
I'm not saying that you should throw all of this stuff to the wind. That would be foolish. What I am saying is, you should take it with a grain of salt. There is no reason why you should get bent out of shape if you go a few hundred or even a thousand over this limit. I mean, if you are going over by 5,000 then you should be worried. Some people do need to be concerned with such a thing. For example, people who are on a diet because of heart problems. You should be very focused on your diet. Also people with sugar problems would fall into this category as well.
Often, a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren’t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to maintain a healthy and good-looking physique within approximately an hour. Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.
Cardiovascular and Lower Body
Your cardiovascular work out should consist of a half-hour daily walk. Simply lace up your quality walking shoes and go for a stroll around the block. Go out regardless of the weather; just make sure to dress adequately. An effective alternative to going outside is walking up and down a building staircase. This option is excellent for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days.
Upper Body
After your cardiovascular exercises, begin your upper body work out with a few exercises. Do these steps three times a week for better results.
Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair to increase resistance.
Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.
Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier. • Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.
Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier. • Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumbbells, or a few minutes.
Legs
These repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to failure.
Chest
In order to work out the pectorals, lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 repetitions.
Arms
These exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Aim for three sets of 8 to 12 repetitions.
