Basic At Home Workout Plan for 10 Weeks Without Using Equipment

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If you want to lose those excess pounds and gain muscle mass without going to the gym, we have the perfect workout plan for you. It’s suitable for both men and women, and the best part is that you can do it without using a special equipment in your own home.

All you need to do is find enough time in the day for this workout plan. And, don’t forget to drink plenty of water if you want to achieve your goal. However, beginners should start with 50 minutes a day, gradually increasing the time up to 200 minutes a day.

Besides following this workout plan and drinking plenty of water, you should also follow a healthy diet to avoid adding extra pounds and fat from the foods and drinks you consume.

Eating the right foods will reduce your belly bloat and keep you healthy.

For instance, eat plenty of fruits and vegetables, eggs, seafood, white meat poultry, etc. On the other hand, stay away from sodas, fast food, processed foods, pastries, fruit juices, white bread, alcohol, and high-calorie coffee drinks.

Here’s the ten-week workout plan. Make sure you follow it as explained and don’t forget to rest in the recommended days.

Monday

  • 20 squats
  • 25-second wall sits
  • 15-second plank
  • 5 push ups
  • 35 jumping jacks
  • 25 crunches
  • 15 lunges
  • 10 sit-ups
  • 10 butt kicks

Tuesday

  • 10 squats
  • 10 jumping jacks
  • 20 crunches
  • 25 lunges
  • 10 push-ups
  • 45-second wall sits
  • 35 sit-ups
  • 20 butt kicks
  • 30 seconds plank

Wednesday

  • 30 sit-ups
  • 15 squats
  • 35-second wall sits
  • 30 crunches
  • 25 butt kicks
  • 50 jumping jacks
  • 40-second plank
  • 10 push-ups
  • 25 lunges

Thursday

  • 35 squats
  • 20 crunches
  • 15 lunges
  • 30-second plank
  • 50 sit-ups
  • 60-second wall sits
  • 35 butt kicks
  • 25 jumping jacks
  • 20 push-ups

Friday

  • 40 sit-ups
  • 25 squats
  • 30 push-ups
  • 60-second plank
  • 60 lunges
  • 30 crunches
  • 45-second wall sits
  • 50 butt kicks
  • 55 jumping jacks

Saturday & Sunday

Rest for the weekend.

Cardio Workout Plan by Week

Week #1 – 30-second sprint followed by a 30-second jog (five times)

Week #2 – 35-second sprint followed by a 45-second jog (six times)

Week # 3 – 45-second sprint followed by a 60-second jog (seven times)

Week # 4 – 50-second sprint followed by a 45-second jog (eight times)

Week # 5 – 55-second sprint followed by a 30-second jog (seven times)

Week # 6 – 60-second sprint followed by a 45-second jog (six times)

Week # 7 – 65-second sprint followed by a 60-second jog (five times)

Week # 8 – 70-second sprint followed by a 45-second jog (six times)

Week # 9 – 75-second sprint followed by a 30-second jog (seven times)

Week # 10 – 80-second sprint followed by a 45-second jog (eight times)

Unless losing weight is your personal goal, getting the shape doesn’t necessarily mean you should lose pounds. You should focus on improving your endurance and stamina, and to achieve that do not forget about eating foods low in fats, carbs, and sugar.

Also, it’s important to have your two days of rest to give your body time to regain strength. So, don’t exercise every day of the week. Overdoing your workouts might increase your body fat and diminish strength.

This means your body is begging for rest. Even if it can handle tough workout, your body also needs time to recover from the stress overload.

Some of the signs that tell you’re exercising too much are decreased performance, fatigue, diminished appetite, insomnia, and persistent muscle soreness. In such case, resting is highly recommendable. That’s why rest is essential!

Good luck!

Source:gottadotherightthing.com

21 Day Plank Challenge for Firm Belly

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Do you find it hard to lose weight? Or do you want to lose it faster? We are all aware that losing weight can be a tough thing to do. Sometimes you might feel that you are doing everything according to the book and yet it doesn’t seem to work.

You are not getting any results. It is like that since you might be hindering the progress by following outdated or misguided advice. Surely you want to lose weight safely and not do anything extreme. But how to do that? Well, it is easy.

Do you have a hanging, flabby stomach? The truth is that all of us want to have a flat, good-looking belly, a six pack that you will make you more confident and happy with your body.

You should know that a hanging, flabby stomach might be a sign of following an unhealthy lifestyle. Also, extreme weight loss, childbirth or weight which fluctuates frequently might lead to hanging belly.

By making certain changes to your exercise routine, lifestyle and diet you can add up to a firmer belly and inches lost. By making healthy food choices and by strengthening your core you can make a leaner profile.

When it comes to exercise for most people the problem solver is doing crunches. However, there are exercises which are underestimated due to their static nature, but these exercises are actually more efficient.

Which exercises? Well, the plank. The plank might seem like an easy exercise, but the truth is that it is more efficient than doing 100 crunches.

It is like that since the plank focuses on working out the upper part of the body which is also known as the corset muscles. These muscles are getting most of the benefit from this exercise.

This is a static exercise, it makes tension in these muscles, and that leads to getting tight muscles fast.

In order to tighten your belly, you need to do a plank challenge. The planned workout for getting the belly you always wanted, and those six packs last 21 days.

All you need to do is exercise for 21 days. It is not a lot in comparison to final result a firm belly. Intrigued? Read on to find out more.

Week #1

On the first week, from Monday to Sunday, you need to plank for 20 seconds. In case it gets easier as the end of the week approaches, feel free to increase the time to around 60 seconds in the last days of the first week.

Week #2

You should do the same plank pose in week #2, but you need to add 30 seconds more. With the right mindset, you can do it.

Week #3

In week #3, you need to add 1 minute more. In total, you will need your plank should last form 120 to 150 seconds. It is important to be persistent and to do this every single day. No excuses, since this is the shortest time for exercise possible.

In case you begin to feel like quitting, remember why you are doing this in the first place.

Additional Tips

These additional tips can help you achieve your goal. Make sure to follow them and you will surely have results.

  • Drink plenty of water every single day
  • Cut back on starches and sugars
  • Eat vegetables, protein, and fat
  • Eat high-protein breakfast
  • Drink water 30 minutes before your meals
  • Have soup before every meal
  • Eat slowly
  • Eat mostly unprocessed, whole foods
  • Limit your alcohol intake
  • Stock the freezer with veggies
  • Weight yourself every single day
  • Get enough sleep every night

Source:gottadotherightthing.com

8 Tips to Burn Belly Fat with a Little Bit of Exercise

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We all want a flat stomach. But, sometimes it seems more challenging than it really should be. No matter how hard we try, it is very difficult to lose that belly fat. So, if you want those abs to shine, here are some tips we recommend you try.

They can help you lose that stubborn belly fat.

1. Doing the Right Abdominal Exercises

It is important that you perform the right exercises for at least 3 times per week. This is the only way you can flatten the stomach. To get those gorgeous-looking six-packs, we recommend you do only proper belly-flattening exercises.

Any other exercises may be good for you, but won’t help you lose the belly fat.

2. Stop Eating ‘’Bad Carbs’’

Everyone loves eating pasta with shrimps and chicken. But, white rice, bread, and potatoes, can make that belly fat stay.

If you want a flat belly and a six pack, we suggest you limit your intake of such foods. Since you will still need some fiber, we recommend you add leafy green veggies and fresh fruits to your diet.

The best foods you can eat are whole wheat bread, brown rice, and any other food that is low in carbs.

3. Drink a Lot of Water

If you want to lose that stubborn belly fat, we recommend you drink plenty of water. This is a tip that often goes unnoticed. Ten glasses per day can help boost your digestion, detox the body, and burn all the excess belly fat.

In the end, it can help you get a flat stomach.

4. Walking / Running

It is important that you stay active. But, many people don’t have time to go to the gym. That is why we suggest you go for walking or running. Staying active for at least half an hour  3 to 4 times per week can help you lose weight immensely.

In the end, you will boost your metabolism, burn all the excess belly fat and obtain the flat stomach you long for.

5. Everything in Moderation

Whatever you decide to do, like the food you eat or the exercises you do, it is not a good idea to go completely crazy over them. It is important that you implement more exercises slowly to let your body adapt to the change.

In other words, you should treat your body well, so that you won’t have to worry about your health. Also, if you take medications, like for diabetes, we suggest that you consult with your doctor.

This way you will pick the right diet and exercise that are best suited for your condition. This is a tip you shouldn’t avoid.

6. Don’t Eat Before Bed

This is an important factor that many people forget. It is important that you stop eating anything 3 hours before you go to sleep. Implementing such a change can make a huge difference. But, if you have any serious condition, like diabetes, this tip won’t work.

People with diabetes sometimes have to eat to keep their blood sugar levels in check. That is why if you have such a condition, we suggest that you consult with a professional.

7. What About Milk?

Milk contains calories and fat. That is why it may be better to consume skim milk instead. But, not everyone can stand this milk. If you hate skim milk, go with 2% milk to avoid some of the fat. Also, have in mind that 2% milk is different from whole milk.

In other words, the taste is completely different. Finally, it is possible to have a flat belly. You just shouldn’t give up. Keep working for it, and eventually you will have it.

8. Drink Red Tea

Red tea is the latest trend in the U.S. for weight-loss. But, red tea is not real tea. It is a herbal drink that is rich in antioxidants that can prevent some serious diseases.

Because it can prevent free radical damage, it could prove useful for reducing the blood pressure. The reason why this drink is so popular for weight-loss is because it can improve the digestive system

It can make it easier for the body to burn all the excess fat and cleanse it from toxins. So, if you want to lose weight, we highly suggest you try this drink.

The Secret Tea You Could Make from Ingredients in Your Kitchen That Burns Belly Fat Like Crazy!

Nothing’s better than starting your day with a hot cup of delicious tea that energizes more than coffee and kicks your metabolism into high gear. And if you want to help shed those extra pounds quicker than ever, there’s nothing quite like this tea. It quickly detoxes the body to “flush away” fat, and it works fast, for everyone  no matter how much or how little you have to loseHave a taste…

Source:gottadotherightthing.com

Honey and Cinnamon – Great Addition to Your Weight Loss Plan

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Are you happy with your body? Do you want to lose weight? Do you want to do it not because of only looks, but for your health as well? If you know the answer to these questions, then it is time to take some action.

Nowadays, obesity and excess weight are the most common issues in the entire world. As a matter of fact, many people suffer from different health issues which are caused by obesity and excess weight.

Therefore, in case you have some extra pounds that are dangerous for your health you need to wake up and take some action to get rid of them.

Importance of Methods for Weight Loss

But when it comes to losing weight, the methods are very crucial. You need to pay extra attention and be careful with losing weight. Your aim should be to lose the weight without negatively impacting your overall health.

So, another trick to do that healthy is to take honey and cinnamon before you go to sleep. This is an effective, healthy and straightforward method. Moreover, the best side of it is that we have the ingredients at home, or if not they are easily found in the store.

How to Get the Body You Always Dreamt Of

The truth is that having the perfect and well-shaped body is not easy. In order to achieve your body goals, you need to work out and have suitable meal plans.

In order to get slim, strong and healthy body it is vital to keep a healthy diet and do physical activity regularly. And that should be an integral part of your life.

Tips to Lose Weight Faster

Tip #1 Keeping a Well-Balanced Diet

If you want to lose weight, it is vital to follow a healthy diet. But, this doesn’t necessarily mean that you need to eat only salads and drink water. Your body needs to get all the needed elements.

You should know that a healthy diet needs to include nutrients, vitamins, minerals, protein, healthy fats, and fiber. They are necessary to gain muscle mass, stay healthy and lose weight.

Your meal plan on a daily basis needs to include different healthy foods such as vegetables, fruits, dairy, fish, meat, whole grains, and eggs.

Tip #2 Avoid Highly-Processed Foods, Junk Food, Soda and Sugary Foods

Why avoid? Because they lead to the formation of cellulite and excess weight gain.

Tip #3 Drink Plenty of Water

By drinking water, you will eliminate the toxins out of your body and boost your metabolism.

Tip #4 Excercise Regularly

Exercise is vital for having a firm, fit body. Cardio workout will help you melt excess fat, improve your health and train your heart. On the other hand, with strength exercises, you will tone the muscles and get a healthy and robust body.

And along with this, there is one additional trick besides healthy food and regular exercise that will help you lose weight faster.

Recipe for Faster Weight Loss

As we already mentioned, this is another method to lose excess pounds faster. And in order to do that all you need is 3 simple and commonly found ingredients such as cinnamon, water, and honey.

How to Prepare It

In a saucepan add water and let it boil for 5 minutes. Then you need to add one tsp. of cinnamon and let it boil for a couple of minutes. (1) Then remove it from the stove and let it cool down.

After it cools down, you need to put two tbsp. of honey. (2) Then you need to mix everything.

How to Use It

Before you fall asleep, you need to consume a ½ cup of this beverage and the same amount first thing in the morning before your breakfast.

Source:gottadotherightthing.com

Tighten Your Belly In Just 21 Days With The Plank Challenge

This 21 Day Plank Challenge Will Make Your Belly Flat

Do you want a flat belly? If the answer is Yes – this challenge is for you! This 21- day challenge seems the most promising out of all the fitness challenges out there. People claim it can offer a huge amount of benefits and help you get that flat belly you always dreamed of.

At first, it might look easy, but it can be really challenging. So, pay attention to every little detail. To do this challenge all you have to do is keep the same body posture for some time. More precisely, keep the same body posture from 30 seconds to up to five minutes.

If you can maintain this posture for 5 minutes, we highly suggest you do so. To get the desired effect, do this exercise every day and in time you might get the effects you want – a flat belly.

Benefits of Trying the Plank Challenge

Here are the amazing benefits this challenge can offer, aside from helping you flatten your belly. It can:

  • boost your metabolism
  • give you energy
  • improve your body posture
  • prevent any unwanted injuries

To avoid injuring yourself, we suggest you do this exercise properly. Plus, this exercise shouldn’t be risky because it is isometric.

Important Note: People with heart problems, diabetes, back pain, or obesity must consult with a physician before they try this challenge.

Plank Challenge

Want to have a flat stomach? This is the perfect challenge you should try. Simply do this particular challenge for the span of 21 days. But, remember, you have to do it every day. Otherwise, it won’t have the same effect.

This exercise is totally worth it, especially if you want to get those six packs you always wanted. Besides, we all want a six-pack don’t we? But, we all know how difficult it can be to get that flat belly.

Usually, to lose the excess fat, most of us do crunches. But, these crunches can be quite exhausting. That is why this time we chose an exercise that is much easier to do and it can tone the abdominal muscles.

What we suggest you try is the plank challenge. Many people swear it works. Besides, it is an easy exercise that won’t waste too much of your time. What most people don’t realize is that this exact exercise can tone the muscles of the upper part of the body as well.

Yup, the corset muscles. The way it works is by creating tension. That is why it can tighten up your stomach.

How to Do It

This challenge takes 21 days to complete. Plus, for every week there are different sets you should try. Here is what you should do.

Week No.1

Hold your body in a plank position for thirty seconds. Do this every day. The more you do it the longer you will be able to hold your position.

Week No.2

Hold the body in the same position, but increase the duration by thirty seconds. Now, try to hold this position for one minute.

Week No.3

For the final challenge, hold the body in the plank position from 120-150 seconds per day. In other words, try to increase the duration by sixty seconds or more.

That is it. Try this challenge at home if you don’t have time to go to the gym. Remember, to achieve the best results you must be persistent and dedicated.

 Source:gottadotherightthing.com

5 Exercises to Burn the Excess Fat on Your Thighs

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Many people have to constantly sit at work. They have to sit all day every day. There is no way they can stay active at the office, when they are studying, or driving. That is why it is best to do some easy exercises when they are at home.

Besides, with these activities, they can lose some excess fat, especially on the back. Here are some of the easiest exercises you have to try to lose that fat on the glutes, hips, and thighs.

Exercise No.1: Pile Squat

This exercise can be very effective for the glutes and inner thighs. It can be useful for burning that excess fat and strengthening your leg muscles. If you are sitting all the time, this is an easy exercise you have to try.

How to Do It

Stand with your legs apart and place your arms around your waist. Now, slowly bend your body as if you are trying to sit on a chair. Pretend as if you are sitting and hold this position with a straight back. Now, repeat the process a couple more times.

Exercise No. 2: Step-Out Squat

For this exercise, you will need a resistance band. Wrap it around your ankles to boost the resistance with every step.

How to Do It

Stand with your legs close together and your back straight. Now place your arms on your thighs and stretch your left leg while you bend the right leg at a 90-degree angle. Transfer your weight to your right leg and hold this position for a few seconds.

Now repeat the process with the other leg and keep doing this exercise for a few minutes.

Exercise No. 3: Plank Position Leg Lift

This easy move can help you burn the lower body fat. All you have to do is practice this position for some time to get lasting effects.

How to Do It

Lie on the ground face down. With your arms lift your body from the ground and stand firmly in this position. Now slowly lift each leg like in the picture below. Do this exercise for a few minutes every day.

Exercise No. 4: Fire Hydrant

This is also an easy exercise that can help you lose weight. This pose engages the lower part of the body. It warms up the muscles, hips, and buttocks and can help burn some fat. The key to making it work is to hold the body in balance.

How to Do It

Start on all fours with the hands placed a shoulder-distance apart. Stack your knees below the hips. Now lift the left leg to the right side bent at a 90-degree angle. But, make sure not to lift the legs too high.

Stay within your comfort zone and hold this position for a couple of seconds. Now, repeat the procedure with the other leg.

Exercise No. 5: Leg Lift

Now, this is an exercise you will definitely love. It will strengthen the muscles and help you lose some fat.

How to Do It

To do it, simply lie on the side and lift your leg like in the picture below.

Hold this position for as long as you can, or until you feel your muscles strengthen.

Important Note: To achieve the desired effect, do these exercises two days per week for 15 repetitions. This way you can burn the excess fat on your lower body.

Source:gottadotherightthing.com

9 Exercises Ideal for Women Over 40

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The beginning of the middle age is inevitably a critical point in a person’s life. In the mid-40s is when fat deposits start to build in and muscle mass starts to decrease. That eventually might cause heart issues, obesity, high blood pressure, diabetes, stroke, etc.

But you can reduce that. How? By implementing the essential elements of having a healthy life. The key elements of following a healthy lifestyle are following a healthy, balanced diet and exercising on a regular basis.

The fact is that the body needs food that contains a nutrient value in order to spend the energy from it. We learned to become more aware of what we eat, count calories, do strength workouts and cardio workouts.

But after 40 the energy balance of the body can lower the ability to do exercises as you used before. But even for that, there is a solution. There are 9 exercises which are extremely beneficial for women over 40.

Read on to learn how they can help you.

9 Exercises That Are Helpful and Effective for Women After 40

#1 Low Impact Cardio

Women over 40 should opt to use the elliptical machine in order to do cardio. With that, you will do the necessary cardio, and at the same time, you will be doing some great cardio workouts.

Low-impact cardio is a good way for women over 40 to keep their heart healthy.

#2 Yoga

Yoga is good for the body, regardless of the age. But it is especially good after 40 since it helps you fight depression. Yoga tones the body, and helps keep you relaxed and balanced. Remember, when it comes to yoga it is never too late to start.

#3 Planks

When it comes to planks, you should know that they are amazing to train your strength and stamina. You need to do this exercise 3 times on a weekly basis for 90 seconds. This is a great exercise to tone the core muscles of your body.

It can help you strengthen the muscles around your chest, spine and also your abs. The entire midsection can support the lower back.

#4 Leg Lifts

You need to do leg lifts. Just pay close attention to the movements and your posture.

#5 Squats

Squats is a nice, classic workout which doesn’t require workout equipment or machine. You can do it from the comfort of your own home. It is good for the overall strength and gluts.

This exercise can help prevent injury by improving the flexibility and toning your body. In order to do squats properly, you need to keep your knees right above your feet and keep your back straight.

#6 Tai Chi

It is said that Tai Chi is good for people who are over 40 years old. It helps relax your mind and provides bigger concentration when it comes to the movement of your body.

#7 Strength Training

You need to understand that weight lifting doesn’t necessarily need to be intense. In order to maintain your muscle all you need to do is some barbell biceps curls.

With strength training, you can protect yourself from chronic joint pain. This type of pain attacks people of all ages, but don’t be discouraged; it is never too late to start with strength training.

#8 Lunges

With the help of lunges, you will keep the muscles in your legs toned. You should know that there are a couple of variations of the lunges that will help you maintain different leg muscles tight and strong.

All you need to do is find the one that works for you.

#9 Live Actively – Walk on a Daily Basis

Walking might be simple but is highly efficient. This is the best exercise since everyone can do it. There are many health benefits of walking. For example, it helps improve your mood, it tones your body, and it burns calories.

The truth is that years don’t mean a thing, stay active, and remember 40 is the new 20. Exercise and enjoy life every day.

 Source:gottadotherightthing.com

A 12 Week Workout Routine For Older Athletes

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12-Week Fitness Program for Older Athletes: Week 1 – 6

Week Day 1 Day 2 Day 3
1 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #1 Bodyweight Strength and Endurance Circuit #2
2 Conditioning Workout #2 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #3
3 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #4 Bodyweight Strength and Endurance Circuit #2
4 Conditioning Workout #5 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #6
5 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #7 Bodyweight Strength and Endurance Circuit #2
6 Conditioning Workout #8 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #9

 

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12. The chart above is the layout of your weekly training schedule and the split between the different activities. Train three non-consecutive days per week (i.e., M-W-F, Tu-Th-Sn, or whatever fits your schedule), alternating a body-weight strength and endurance circuit with a low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

You can download a PDF of the workouts here or click on the image below. However, make sure you read through the information online here, and familiarize yourself with the concepts and approaches to each set of workouts. It should be pretty simple and easy to follow. Also, you will find a suggested list of movement libraries to support this training program.

 

A 12 Week Workout Routine for Older Athletes - Workouts, kettlebells, conditioning, bodyweight exercises, GHD, mature athlete, pull ups, dumbbells, lunge, barbells, masters athlete, strength program

 

Workout – Body Weight Strength & Endurance Circuit #1

The goal of the body-weight strength and endurance circuits is to complete them in the least amount of time. When repeating the same workout (#1, #2, or #3), attempt to do it in less time than the previous attempt.

 

8 Rounds:
Push ups or modified push ups x 15
High bar (x 6) or low bar (x 10) pull ups
Body-weight squats x 20
Jumping jacks x 50
Mountain climbers x 70
Sit ups x 12

 

Workout – Body Weight Strength Endurance Circuit #2

5 Rounds:
Burpees x 15
Tent push ups x 8
Walking lunges x 10 each leg
High bar (x5) or low bar (x 8) pull ups
Run-in-place high knees x 100 total
T-push ups x 5 each side
On-ground glute raises x 10 each leg
Bicycle crunches x 50

 

Workout – Body Weight Strength & Endurance Circuit #3

Step-back lunges x 10 each leg
Air punches x 200 each arm
High bar (x 8) or low bar (x 12) pull ups
Jack knife abs x 10 each leg
Sumo squats x 25
Dive-bomber push ups x 10
Jump rope x 200 rotations
Bear crawl x 50 yards/150 feet
(repeat for a total of 4 rounds)

 

Workout – Conditioning Workout #1

The goal of the low-impact conditioning workouts is simply to conform to the prescribed work, rest and volume menu listed. You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other devices. The basic components of the workout are:

 

  • Warm up = easy pace.
  • Hard effort = all-out effort relative to the prescribed time.
  • Easy effort = continue moving, but at a very low pace.
  • Bouts = number of repetitions of the hard effort.
  • Cool down = walk and stretch following the session.

 

(Approximately 30:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 9
Cool down

Workout – Conditioning Workout #2

(Approximately 35:0):
Warm up = 3:00
Hard effort = 3:00
Easy effort = 1:30
Bouts = 7
Cool down

 

Workout – Conditioning Workout #3

(Approximately 25:00)
Warm up = 3:00
Hard effort = 1:00
Easy effort = 0:30
Bouts = 14
Cool down

 

Workout – Conditioning Workout #4

(Approximately 35:00)
Warm up = 3:00
Hard effort = 1:30
Easy effort = 1:00
Bouts = 13
Cool down

 

Workout – Conditioning Workout #5

(Approximately 30:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 0:45
Bouts = 10
Cool down

 

Workout – Conditioning Workout #6

(Approximately 25:00)
Warm up = 3:00
Hard effort = 2:30
Easy effort = 1:00
Bouts = 6
Cool down

 

Workout – Conditioning Workout #7

(Approximately 30:00)
Warm up = 3:00
Hard effort = 1:00
Easy effort = 0:45
Bouts = 15
Cool down

 

Workout – Conditioning Workout #8

(Approximately 35:00)
Warm up = 3:00
Hard effort = 3:00
Easy effort = 1:00
Bouts = 8
Cool down

 

Workout – Conditioning Workout #9

(Approximately 25:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 7
Cool down

 

12-Week Fitness Program for Older Athletes: Week 7 – 12

Week Day 1 Day 2 Day 3
7 Total Body Strength Training #1 Conditioning Workout #10 Total Body Strength Training #2
8 Total Body Strength Training #1 Conditioning Workout #11 Total Body Strength Training #2
9 Total Body Strength Training #1 Conditioning Workout #12 Total Body Strength Training #2
10 Total Body Strength Training #1 Conditioning Workout #13 Total Body Strength Training #2
11 Total Body Strength Training #1 Conditioning Workout #14 Total Body Strength Training #2
12 Total Body Strength Training #1 Conditioning Workout #1 Total Body Strength Training #2

 

The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:

 

Workout – Total Body Strength Training 1

Can be done with dumbbell, barbell, or machine:

 

Chest Press: 12 – 16 reps
Chin Ups: Max reps
Overhead Press: 10 – 14 reps
Low Row: 10 – 14 reps
Decline Press/Dips: 8 – 12 reps
Pulldown: 8 – 12 reps
Tricep Extensions: 10 – 14 reps
Bicep Curl: 10 – 14 reps
Leg Press: 16 – 20 reps
Squat: 12 – 16 reps
Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)
Abdominals: 20 – 30 reps (Any abdominal exercise)

 

Workout – Total Body Strength Training 2

Can be done with dumbbell, barbell, or machine:

 

Overhead Press: 10 – 14 reps
Low Row: 10 – 14 reps
Chest Press: 8 – 12 reps
Pull Down: 8 – 12 reps
Incline Press: 6 – 10 reps
Upright Row: 6 – 10 reps
Push Ups: Max reps
Low Bar Pull Ups: Max reps
Dumbbell Deadlift: 14 – 18 reps
Goblet Squat: 10 – 14 reps
Hamstrings: 8 – 12 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)
Abdominals: 15 – 25 reps (Any abdominal exercise)

 

Workout – Conditioning Workout #10

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00
Warm up = 2:00
Hard effort = 1:30
Easy effort = 0:45
Bouts = 8
Cool down

 

Workout – Conditioning Workout #11

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00
Warm up = 1:30
Hard effort = 0:30
Easy effort = 0:30
Bouts = 14
Cool down

 

Workout – Conditioning Workout #12

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00
Warm up = 2:00
Hard effort = 0:45
Easy effort = 0:25
Bouts = 15
Cool down

 

Workout – Conditioning Workout #13

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00
Warm up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down

 

Workout – Conditioning Workout #14

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00
Warm up = 2:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Easy effort = 3:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Cool down

 

Workout – Conditioning Workout #15

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00
Warm up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down

 

Movement Refreshers for Older Athletes

You need to have basic knowledge of movements so, nothing here should be a surprise. For the conditioning, if you are using an indoor machine we recommend you check out this article on respecting the rower and for treadmills you can read about how treadmills are more than a hamster wheel and this one on non-motorized treadmills, which are expensive and not always easy to get access to use.

 

Glute-ham exercises come in all shapes and sizes. There are the always intimidating GHD machines and the Romanian deadlift.

 

 

If you’re having trouble with the pull-ups and chin-ups then we recommend you look at this set of pull-up instructionals and familiarize yourself with ways to adapt your training as required. There’s also a movement library that can help you here, and if you search Breaking Muscle for anything information on the topics in this workout, you’ll no doubt find helpful articles and suggestions from a number of coaches on the site.

Source:breakingmuscle.com

 

Heal Your Lower Back Pain With These 5 Yoga Poses

Use these videos to guide you in your practice and find relief

In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes.

 

In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes.

We have also added a recent updated set of poses: 5 Yoga Exercises for a Healthy Low Back.Check both articles out for a comprehensive approach to using yoga for back pain.

If you look at a typical weekday of an average American who works a nine-to-five job, it is easy to see why lower back pain is an issue.

Use these videos to guide you in your practice and find relief

 

A Marathon of Sitting Leads to Low Back Pain

Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal.

 

Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television to unwind. If we look at it from an anatomical standpoint we realize the hamstring muscles and the illiopsoas muscles are shortened from the many hours of sitting and this causes strain on the lower back.

 

But I’m an Athlete, and My Back Still Hurts

Athletes on the other hand are not sedentary, so why the lower back painAny weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.

 

For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. However, I’m assuming you are not in that category. If you are, then add some cardiovascular exercises along with the lower back stretches suggested below.

 

If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.

 

Lower Back Pain Relief Yoga Sequences

For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.

 

Lower Back Pain Relief Yoga Sequence #1: Supine Hamstring Stretch

 

Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

Lower Back Pain Relief Yoga Sequence #2: Two-Knee Twist

 

Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side

 

Lower Back Pain Relief Yoga Sequence #3: Sphinx

 

Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.

 

Lower Back Pain Relief Yoga Sequence #4A: Pigeon

 

From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.

 

If pigeon pose bothers your knees, then do Thread the Needle.

 

Lower Back Pain Relief Yoga Sequence #4B: Thread the Needle

 

Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

 

Lower Back Pain Relief Yoga Sequence #5: Legs Up the Wall

 

Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Source:breakingmuscle.com

 

Scientists Have Found a Link between Narcissistic Abuse and Anxiety Disorders!

According to recent psychological theories, the culprit of anxiety is narcissistic abuse.

Psychologists believe that any kind of mental or emotional abuse may leave long-term effects on the emotional and mental health. They also claim that in case it’s experienced during childhood, it may contribute to even more serious consequences, including anxiety disorders.

Here Are the Most Common Anxiety Disorders:

– Generalized anxiety disorder is manifested by overwhelming and persistent anxiety about commonplace events or activities.

– Anxiety disorder is triggered by a medical condition such as physically-caused panic attacks or intense anxiety.

– Substance-related anxiety disorder is manifested by panic or anxiety attacks because of certain substance use/withdrawal.

– Specific phobias are anxieties or fears associated with particular objects or situations.

– Social anxiety disorder is characterized by social situation avoidance because of embarrassment, anxiety, fear, or other negative self-reflected emotions.

– Separation anxiety disorder affects many kids in school or similar settings. It’s triggered by the separation from parents or anyone else that has a parental role in the life of the kid.

– Selective mutism affects many abused kids. Even though they’re able to speak normally in relaxed settings, they don’t speak in particular situations.

– Panic disorder is characterized by a cycle of panic disorders, like panic attacks out of the fear of experiencing one.

– Agoraphobia is an anxiety disorder characterized by an irrational fear of open or public places.

– Other unspecified or specified anxiety disorders cover other forms of phobias or anxiety that are equally disruptive but don’t fit in any of the above mentioned categories.

Kids with at least one emotionally abusive or narcissistic parent are at a higher risk of developing anxiety. Emotionally abusive or narcissistic people are great manipulators and high-functioning people. If caught in bad behavior, they’re able to talk themselves out of trouble, as well as turn the whole situation around.

This cycle of abuse can confuse the victims, particularly kids, because they feel that something is wrong, but can’t find a solution.

The victims often include empathetic and compassionate people that believe their abusers are nice people.

According to a study conducted by Muhammad Gadit from Memorial University of Newfoundland, verbal abuse could contribute to great psychological problems and brain damage, like dissociation, anger-hostility, depression, and anxiety in later years.

What’s more, Dr. Douglas Fields pointed out that when an environment is socially unhealthy or hostile, brain development is affected or impaired.

Early childhood physical abuse, sexual abuse, or witnessing domestic violence, have been associated with abnormal physical changes in the brain of kids, with long-term effects, which increase the risk of psychological disorders.

So, in case you’ve been abused in any way in your childhood, it isn’t your fault. You must be patient with yourself and you’ll finally become a stronger person.

Source: www.positivethingsonly.com