fitness and education

Exercises That Women Should Do

 

 

 

 

 

 

 

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when i first started going to the gym i was performing some really easy exercises that made me loose weight but i did not really see the “Toned”  body I’ve always wanted to have. After a couple of month and after i actually lost the weight i always wanted to loose, i had my new subscription to a totally new gym. The most important equipment that should be available in any gym is the squat smith machine and of course, weights, and barbells so you could lift weights and reach your “dream body”, since i’m sadly living in a small country, i wasn’t really able to find the Fully- organized gym that offers weights for women and this is because sometimes they have notion that women aren’t supposed to lift weights because of the bulkiness that will result. This “Concept” is actually wrong and the reason behind this is women have estrogen besides men they have testes tron and there is a big difference on how they get bigger, women will just have their toned body. Moreover, you will actually look in the mirror and notice the difference you’ve accomplished after a good period of time within taking care of your nutrition which the main part and the reason why your body will change.

In this post i would like to tell everyone the exercise and the program i was actually working on to find results even if they were not that huge at least you’re finding some results after the tremendous effort you actually put in everyday in the gym, so let’s get straight and describe them for you, most of you guys might probably know them but ASSURE you these are the kind of exercises you wake-up the day after, dying from the cramps and the pain you feel weather it was leg day or chest day, here are they!

  1. Dead lifts! 

Ladies, if you stick you you aerobics classes you might also wanna try this exercise which mainly focuses on your hamstrings. To do the exercise, stand with feet hip width apart in front of a bar loaded with quite a bit of weight. Trust me, you can probably lift more than you think. Grip the bar and stand up straight. Keep good form to avoid injury.

2. Barbell back- squat 

Squats are just the best when it comes to working your gluts and quads,  but kick it up a notch by adding a barbell on your back! Make the exercise safer by starting at a squat rack, then put your feet at just wider than shoulder width and come up under the bar and stand up. Step back and squat down until your thighs are parallel to the ground for a deep burn

3. Bicep curls 

Biceps curls can be done with kettlebells, dumbbells or even a weight bar. Whichever one you choose, keep your elbows close to your body to avoid injury and get the best workout. If using a bar, try changing your grip to work out your muscles in different ways.

4. Pull-ups

Let’s get things straight to be honest i’m still a beginner so i don’t have enough muscles to actually lift my body up, but trust me i’m working on it. Men with huge muscles often like to do pull ups to show off at the gym, but why should they have all the fun? This exercise that works out the lats and shoulders is pretty hard so you might not be able to just jump right into doing one right away. Try building up to one by first practicing the move on a weight machine that removes some of your weight or by using a chair to help until you can finally do one on your own.

5.Squat Jump onto Box

Have you ever seen men do squat jumps onto a box and marveled at their athleticism? Well, you can do them too, ladies! And they are great for your legs! Start low to get the hang of it, but don’t let it stop you from trying a taller box (or weight bench, step, etc). You can probably jump higher than you think!

6. Bench press

Bench press is really known for men in their chest day but they are not tough to perform them. I would suggest you finding a spotter  to stand beside you and show you the proper form without damaging your joints, especially if you’re going to load up with some heavy weights as it can be dangerous. Simply lift the bar up and lower it until it reaches 90 degrees or hits your chest. Then lift and repeat. 

7. Kettlebell Leg Raise

Kettlebell leg raises will work out your hip flexors, quads and shins better than any machine will. Simply hook your foot through a kettlebell of appropriate weight and slowly lift your leg in front of you and then to the side.

8.Running Stairs

When it comes to losing fat, it’s all about burning calories and building muscle and all of these exercises are great for both of those! Some of these workouts can even burn 1,000 calories an hour or more!

While using a stair machine is a pretty good exercise and can burn about 600 calories per hour for women, nothing even remotely compares to hauling your behind up the real thing! An average woman running up real stairs for an hour will burn about 1,050 calories and an average man will burn 1,225. And your toned butt will thank you for it, too!

9. Lunges 

Everyone knows lunges they are part of the leg day, i find them really effective. Lunges are performed with a bar or a barbell, you catch heavy dumbbells or any weight you’ll be able to walk with and start by Stepping forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

10. cardio 

Cardio is really killing after you’re done with your exercise. i personally do cardio on the treadmill or the cycling machine for half an hour to forty-five minutes with a 7-8 incline. You burn calories and this something that really makes your workouts worth it after finishing. You can definitely search about the different types of cardio and perform  the most effective, un-boring one for every type of body and get the most out of it, i would love to suggest it early in the morning before breakfast or you could just have a protein shake. These are just some tips  to get your day fired up and ENJOY your day and love your body whatever the stage your currently in!

 

Dieting habits never to forget!

here are some functioning dieting tips that will help you reach and maintain your goal easily and in an accurate way and for sure to help you never give-up!

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  1. Don’t Ditch the Scale

here I’m referring to the food scale, having a portion control is very important, although you can use the size of your palm but this will not be as accurate as the measuring scale and i would highly suggest the digital scale so, don’t ditch the scale, measuring cups or spoons these tools will help you keep your portion in control

2. Don’t reward yourself with food

Everyone knows that dieting can be really harsh, but rewarding yourself with food will not really get you anywhere and it’s easy to feel that you deserve a reward after completing a successful weight loss goal, but those Splurges will start to add up! just like when you were on a diet, you need to exercise some self-control. Set the Cheat day one a week to satisfy you and keep your cravings under control. here is an amazing idea, if you wanna celebrate success you can always go for a spa or buy yourself another new gym outfit to show off your hard work! 😉

3. Continue to Eat Whole Natural Foods

Food that is closest to the natural food is free from added sugar, preservatives ,extra calories and things that you don’t need as part of a healthy diet. remember it shouldn’t be a diet it’s a way of life all year around! if you want to maintain the hard work you put in, you need to continue giving your body nutrients rich food that will support a lean, muscular physique and to keep your body fat away from creeping up! Continue to stick to a high protein diet including lean sources of meat, egg whits, poultry and non-fat dairy products. Choose fibrous carbohydrates like sweet potato, brown rice, whole grains and vegetables like broccoli and kale and good fats like coconut oil, nuts and  peanut butter

4. Don’t Give Up Food Prep

Meal preparation is a very huge part of anyone thinking of successful weight loss plan when it comes to transforming your body, Don’t stop planing and preparing your meal in advance and establish days for grocery shopping and meal prep. cook and portion out your proteins and carbs, these are the two food that take time to prepare. Food can be stored and frozen in correct portions for a complete meal at a time. There should be NO excuses for healthy meals and eating something you shouldn’t

 5. Take Your Food With You

It may not seem so much fun but this is another habit not worth ditching, bring your prepared meals when your off to work or going to your university, and always always remember to bring healthy snacks when traveling or out for the day. Choose healthy snacks like whey protein, single serving almond pouches , veggie sticks, and pieces of fruits.

6. Stick To A Set Macro-nutrient Profile

Restrictive diets generally use set macro-nutrient profiles that are very low in carbohydrates and high in proteins and moderate in fats. Following a very low carbohydrate diet for an extended period of time can be effective for weight loss. However, sustaining a diet like this for a long time can be hard to bear. It can cause dips in energy levels, brain fog and  bad mood. Thus, it’s important to change your macro-nutrient profile if you have been using a restrictive diet for a while. But, it doesn’t mean it needs to be a drastic shift!

7. Continuous to self monitor.

No one likes the scale or weighing in, but if you don’t continue to keep track of your weight using the scale, selfies, a measuring tape or how your clothes fit, it will be hard to actually know how your body is changing. It’s easy for weight to creep up and get out of control before you even realize it’s happening. That said, don’t become weight obsessed; a once a week check in can help keep things under control!

Chest Day (Part 1 )

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After leg day, comes the Chest day which most men really find it mandatory in order to get the results they always dreamt about on their upper body, so here I’ll discuss the different training strategies and how to perform them

  1. Dumbbell pullovers
  • Lie on the bench with your feet on the floor hold a dumbbells with both of your hands, palms against underside of the of the upper set of plates, thumbs and forefingers encircling the handle
  • Inhale as you lower the weight behind your head, slightly bending your elbows
  • Return to the starting point exhaling

This exercise develops the entire pectoral muscle and works the triceps long head, teres major, lats, serratus anterior, and the rhomboids. you can do this movement to stretch your rib cages

2. Curls

  • sit on a bench holding a dumbbell in each hand with your palms facing inwards
  • inhale and rise one arm at a time turning the palm up
  • Raise your elbow to continue curling the dumbbell
  • This exercise involves the brachioradialis , biceps, anterior deltoids, and to a lesser extent and upper pectorals
  • NOTE:  Bio medically, This exercise is excellent for emphasizing the biceps in all it’s actions

3. Dumbbell Triceps extensions 

  • Lie on a flat bench holding a dumbbell in each hand with your arms extended straight up from your shoulders
  • Inhale and slowly bend your arms
  • Return to the staring position, exhaling as you complete the movement
  • This exercise equally works all three heads of the triceps (Medical head + Lateral head + long head) = Triceps Brachii

4. Incline Dumbbell press

  • lie on an incline bench, set an angle less than 60 degrees to avoid placing to much lobbying on the deltoids, with your elbows bent. Hold the Dumbbells with an overhand grip
  • inhale and extend your arms until the weights touch
  • Exhale as you complete the movement

Part 2 is to be competed soon to give you a full focus on the upper  effective body exercises.

 

 

Fitness awarness

Fitness is an essential part that everyone should care about, it doesn’t have to mean that you should always hit the Gym every week, This could also have another expression as taking care of your food and health in many ways, by educating your self and starting to realize that you are worth living healthy and moderating every bit of food that enters your mouth.

here, I’ll be starting to talk fitness education about my journey which i will start next week and I’ll show you guys my food that i cook after coming from the Gym that helps boosting your metabolism and it will most certainly, not waste the time you invested in the Gym, always always remember that the one hour you spend in the gym is amazing, BUT the KEY to observing some RESULTS will always depend on how you spend the rest of your 23 Hours!

Note Guys: Food and Nutrition is far more reasonable and in CHARGE of creating your SHAPE and HEALTH more than you could ever imagine so Let’s staring caring about our food and making them as healthy as possible, which i will help in that.

By: Iman Ayman

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