Seeking the perfect workouts for abs and butt but don’t have the equipment then this article is for you.
Generally ab and butt workout are those which cannot be thought of without equipments, equipments are mandatorily required for these but in this article you will get to know how its possible without workout equipments.
Do you know about the superset and triset programming which are based on the concept of using multiple muscle groups more efficiently. In the supersets programming method two exercises are grouped together and you have to do both the exercises one after the other without taking any rest or break. With trisets the group of exercises would consist of three rather than two.
The workout for abs and butt without any equipment that you can do from anywhere makes use of this method which is a good option for people who are not advanced exerciser also and is not intimidating as well. Working out using these methods of exercises keeps your core engaged during the lower body workout which helps to maintain proper techniques and is safe for your core too.
You have to coordinate between the butt moves and core exercises so that the larger and the lower muscles are not tired after working continuously. In this workout every exercise is focussed on various movement patterns for various muscles to provide an overall well-balanced training stimulus.
For example- Your butt which is made up of gluteus maximus, gluteas medius and gluteas minimus which requires focus on three movement patterns- the squat(based on lunge variation), the hip hinge(glute bridge) and the hip external rotation(fire hydrant).
For the abs you should primarily target the “anti movement” moves- The plank and the pilates pilates pulse train anti extension(where you resist arching your lower back), the side plank works anti-lateral flexion(where you resist side bending) and the bird dog trains anti rotation(where your hips and spine brace to resist rotating). The leg lift allows some dynamic movement to really zero in your lower core.
What you need for the Workout?
An exercise mat to make comfortable moves, advanced exerciser’s can also use a mini band above the knees to the glute bridge and fire hydrant for adding more challenge.
Superset 1 –
Curtsy lunge to reverse lunge with hop
Plank to side plank
Superset 2 –
Directions- Complete each of the move for 12-15(12-15 per side) reps. Its better to not to rest in between each superset and triset exercise. Each superset and triset has to be completed 3 times, after resting for 1-2 minutes between superset 1and superset 2.
When people think of calories they simultaneosly link it with weight gain, to a certain extent “yes” calorie high foods tend to increase weight if consumed more than the daily requirement level, but having said that calories do provide us the energy needed for our body to function properly.
To add more to this, a healthy diet plan is very much essential for weight loss, not all people follow a healthy diet and which eventually leads to weight gain. So, its better to maintain a balance between healthy diet and exercise to encourage smooth weight loss.
There is no significant evidence that the negative or low calorie foods burn more calories than they provide, on the other hand the food that is low on calories provide fewer calories than expected because your body uses energy to digest them.
If you are seeking a way to decrease your calorie intake, then try to include these low calories foods in your diet to achieve your goal.
10 Low Calorie Foods
1) Celery – Celery tops the list of negative-calorie foods and thats not surprising at all due to enormous nutrition it boasts.
Celery has 94% water content and about 1.6 grams of insoluble fiber that move through the body undigested, also it has only 17 calories along with this all. So, this should definitely be a part of your weight loss diet.
Moreover celery provides a good amount of vitamins and minerals (especially vitamin A and vitamin C) and keeps your gut healthy as well.
2) Broccoli – Broccoli is a member of the cruciferous family of vegetables and 100 grams of it contains 2.6 grams fiber and only 32 calories, on the top of it by consuming a cup of it your daily requirement of vitamin C is fulfilled too.
What else can you expect from a single vegetable, it is not hard to believe that it is cited as a super food.
Also it contains 90% water which helps keep feel fuller.
3) Spinach – Spinach is a super-food which contains high levels of zeaxanthin and lutein which are shown to prevent macular degeneration. It is full of nutrients and minerals which are very essential for our body.
It is high in vitamin A, vitamin C and vitamin K and has 91% moisture content along with only 23 calories making it weight loss friendly and a must have in your diet.
4) Asparagus – Asparagus is another green vegetable rich in nutrients which is low in calories, asparagus provides 20 calories, 2.2 grams of insoluble fiber and 93% moisture content.
Asparagus contains enormous amounts of vitamin A and some amounts of folate too. Due to the presence of Anthocyanins it keeps our blood pressure low and helps in preventing heart diseases.
Asparagus also has excellent diuretic properties and as a matter of fact it can cause a smelly urine, ha ha, but thats ok as long as it has so much to offer.
5) Carrots – Carrot is rich in vitamin A and beta-carotene making it a food beneficial for eyesight. It has 3g of fiber and 88% water content. One serving of (100 grams) has 53 calories and 4 times more the daily requirement of vitamin A.
Carrots also keep help in digestion process and offers diuretic properties as well which in itself is beneficial for weight loss.
6) Garlic – Garlic has a strong aroma, smell and taste and is used commonly in many dishes to add flavour. Garlic increases our immunity and is used as a remedy in various illnesses. It has anti-inflammatory properties too. It can fight infections and prevent high blood pressure therby reducing the risk of a heart disease.
It helps in the detoxification of blood and boosts metabolism, thereby helping in weight loss.
One clove of garlic has only 5 calories.
7) Kale – Kale is seen on the plate of most athletes and gym people, it is due to the fact of the presence of micronutrients it contains. It provides you more than the daily requirement of vitamin A, vitamin C and vitamin K, 39% manganese along with other nutrients and minerals.
According to a research vitamin K intake is known to help in decreasing body fat and weight. Manganese is an important mineral that is associated with the production of thyroxine which is a thyroid hormone that is essential for the vital body functions such as appetite, metabolism and bowel movements.
100 grams of kale comes with 2g fiber, 50 calories and 85% water content.
8) Cauliflower – Another member from the family of cruciferous vegetables that too providing lots of benefits. It is also rich in vitamin A and vitamin C like the other members of cruciferous veggies and also contains significant amounts of good for body antioxidants.
100 grams of cauliflower contains 2.5 grams of fiber, 92% water and about 25 calories. Also you should consider not boiling cauliflower and takes a good percentage of vegetables antioxidants thereby reducing its weight loss benefits.
Although steaming, stir frying and microwaving are other cooking options to consider.
9) Cucumber – Cucumber is a fruit which has above 95% water content, it doesn’t provide that much fiber but it placed under the category of low calorie foods because of the very low calories it has per 100 grams(15 calories).
Cucumber contains weight loss friendly vitamin K along with vitamin C, vitamin A and minerals like copper, phosphorus, magnesium and potassium.
10) Zucchini – Zucchini can be added to almost anything i.e in snacks, main dishes and side dishes. Nowadays people are consuming noodles made by spiralizing zucchini called “zoodles” as a substitute for pasta and noodles which is full of carbs and calories.
Zucchini contains 1gram of fiber, 95% water and only about 17 calories per 100 grams of serving. Due to the versatility of zucchini it becomes a perfect choice for people who are seeking a low calorie weight loss diet food which is nutritious as well as delicious.
The deck of cards workout is based on the card numbers where a particular card represents a specific exercise and the number on the card represents the number of reps that you have to complete.
Surprising isn’t it? But it’s not that easy as you think.
A deck of cards workout can be fun and is an easy way to plan your workout sessions. If you want to do cardio workouts then you will choose exercises to increase heart rate like jumping jacks. If strength training is to be done then your deck of cards workout variations will include resistance exercises like dumbbell chest press, squat presses, burpees, lungee curls or spider pushups.
Deck of cards workout benefits you in many ways, it makes exercise and workout routine interesting and you will motivated as well but it can be draining as well because the number on the card denotes how much reps you are going to perform and demands serious stamina.
How to do Deck Of Cards Workout and Select Exercises?
On a sheet of paper write ace, spades clubs and diamonds and make a deck of cards, after deciding exercise for deck of cards workout. The choice of exercises is completely yours but be sure to choose exercises related to your workout focus. For reference you can look exercises and strength training grouped based on a specific workout focus mentioned below:
Full Body Workout – Sit-ups, squats, push-ups.
Core Workout – Leg Lifts, Sit-ups, oblique twists.
Upper Body Workout – Push-ups, shoulder press, tricep dips.
Lower Body Workout – Bridges, Lunges, Weighted deadlifts.
Cardio Workout – High knees, jumping jacks, burpees.
Now that you have got an idea about how to select the exercises and also group them, we will discuss more about deck of cards workout.
To make it easy see an example on the working of deck of cards workout.
1) Pair the exercises belonging to a workout with each card suit –
Hearts: Push Ups
Spades: Jumping Jacks
2) We know that the number on the card is the no of reps we will perform so it is better to decide the no beforehand. As a reference assign each face card 11 reps, 15 reps for aces or alternatively you could assign each face card different number of repetitions and for aces also you could follow the same -Different number on each ace card or a similar number on all the ace cards.
3) Deciding the time – You have to decide the time for which you will do a particular exercise. It would be good if you spend atleast 5-10 minutes on a particular exercise.
Benefits of Deck Of Cards Workout
You all know that exercising daily is not an easy task but with the deck of cards workout any exercise we do is much more engaging and doable. With this unique method of doing workout we tend to perform more than we would actually have done that too feeling positive and engaged. Our daily schedule is set and we tend to see the results more quickly as it is intense to perform the reps according to the number which is there on the cards and would help in achieving results be it weight loss or bodybuilding.
Lastly it’s a systematic means of exercising as the number of exercise and reps is pre-defined as earlier without the deck of cards workout strategy it might have been possible that we might cut down our exercises based on our convenience but now we are forced to follow this strategy and perform the exact number of reps written on the card even when we are tired.
What To Do Now?
Now that all is done you just have to start your workout. Shuffle the deck of cards then pick up a card from the deck and perform the exercise according to the number of reps mentioned on the card chosen for the time defined for the exercise associated with that card, now repeat this process till your workout is completed. Yes, you have planned and implemented your complete workout routine with a deck of cards.
Don’t follow the rules mentioned above strictly you can add your own twists and modify the strategies told above. For instance if you chose the same card 3 times during a workout session then you can keep that card aside and pick another card so that you perform a variety of exercises and not only same exercise multiple times. Hope you liked the deck of cards workout. Do write in the comments below that how was your experience with it.
Workout increases testosterone levels but not all exercise increase it upto the same level. To have a significant increase in the levels of testosterone one must add T-level activities to your workout exercise. In this article you will find how working out increases the testosterone levels, which exercises will benefit the most and much more.
How Body Workout Increases the Testosterone Levels?
After comparing the T-levels in men and women after weight training exercises, the results showed boost in the testosterone levels in men whereas in women there was almost negligible increase.
A 2004 study on older men found out that regular body exercise increased testosterone and growth hormone as well as showed postitive affects on the cognitive function.
Resistance training and exercises have known to increase the short and long term T-levels.
Resistance training specifically weight training workout are very effective in increasing the levels of Testosterone in both short and long term.
According to a study the boost in the T-levels in women are temporary and for a short time.
Well starting out, Macro is a short form of Macronutrient. Macros or macronutrients are a combination of the three most important set of nutrients i.e proteins, carbohydrates and fats. Whenever you’re on a macros diet your diet will consist of these three nutrients, macros diet can be adjusted accordingly to help you gain muscle, lose weight and to repair your body tissues after strength trainings. Macros diet supplies body the crucial vitamins and minerals that your body needs to perform essential functions from regulating hormones to brain performance. A macros diet is different from traditional weight loss diets and is based on the principles derived from Zen Buddhism. Macronutrients constitute majority of calories present in your food. One gram of carbohydrates provides 4 calories, one gram of protein provides 4 calories, one gram of fats provides 9 calories.
What are the benefits of Macros Diet?
1)Macros For Weight Loss– You can track the macros and following that diet will help you to get rid of excess calories and encourage weight loss.
2)Macros For Muscle Gain – Macros diet is rich in proteins and helps in the post workout recovery as well as providing the right amount of protein to your body when needed, therefore it helps in muscle gain and getting the desired results from the strength training.
3)Proper Nutrition– People nowadays live a sedentary lifestyle and because of this they dont get the right nutrition from the food they eat, a macros diet containing all the essential nutrients and minerals ensure that people are getting the required nutrition our body needs to work efficiently.
4)Optimal Functioning of Body – Macros diet plan supports our immune system, muscle mass and metabolism as well as the fats present in the macros diet encourage proper nutrients absorption.
How to count Macros in your Diet?
According to a study, adults should get 45 to 65 per cent of their calories from carbs, 10 to 35 per cent from protein and 20 to 35 per cent from fats.
Wait, if you dont understand these percentage of calories that you should try to get from macros diet then not to worry, we have a formula to assist you to manage the quantities of carbs, proteins and fats that constitute your macros diet. You can follow the formula below and can go with including the quantities of macronutrients mentioned in your diet.
Carbs: Calories in one day(1600)*Percentage of calories from carbs(0.5)/No of calories per gram in carbohydrates(4) = 200 grams of carbs per day.
Protein: Calories in one day(1600)*Percentage of calories from protein(0.20)/No of calories per gram in protein(0.30) = 80 grams of protein per day.
Fats: Calories per day(1600)*Percentage of calories from fats(0.30)/No of calories per gram in fat(9) = 53 grams of fat per day.
Is Counting Macros to Lose Weight Any Good?
Macros diet requires a strategic plan to be executed because inculcating specific or fixed amount of calories in your daily diet could prove to be a cumbersome task for some. Macros Diet for weight loss should not be felt as if you are burdened to ingest the food daily that you dont like and it should to treated as a flexible diet which doesn’t strictly restrict you from eating the foods that you used to eat.
That being said you should not completely sideline the fact that you are on a macros diet and vegetables would still be a healthier choice than eating cookies or chips, but according to me if you want to reap maximum benefits than you should maintain a right balance of healthy foods along with not restricting to eat candy or fun foods would be a better approach when on macros nutrition.
Also, some people often have preconceptions about macros diet is that you can eat Pop Tarts or Cheese Doodles when following a macros diet. One must always keep in mind that macros diet is not a diet which will help you to lose weight, rather it encourages counting your calories intake which in turns helps you to encourage healthy eating, so following macros to lose weight along with a flexible diet is the key, regularly eating junk or processed foods even if it adjusts your calories intake is not a thing to do, rather one should focus more on the quality of diet when on macros to lose weight.
Fitness enthusiasts like Bradley Martyn and Dana Linn Bailey have always emphasized on the importance of pre-workout meal before extensive strength training and workouts.
Good nutrition is essential for body to recover fully after workout and strength training sessions. Our ultimate goal is to minimize muscle damage and maximize our performance.
Lets deep dive in to find more about the pre-workout nutrition.
What to Eat Before Workout?
Each macronutrient plays an important role before extensive workouts. But the macros diet varies for each individual and workout exercise.
Muscles require glycogen from foods high in carbs for fuel. This glycogen get stored in liver and muscles. When we perform strength training and intense workout sessions our body needs energy which we get from these glycogen stores. But glycogen stores stored inside our body are limited and get depleted during high intensity sessions which results in reduced output and increased fatigue.
Intake of carbs in the form of foods or shakes is highly needed to increase glycogen stores and help our body to perform optimally during these high-intensity workout sessions.
Proteins in proper amounts are required for muscle toning and muscle synthesis. Including proteins in your pre-workout meal can improve your body’s anabolic response and athletic performance during exercise.
In short protein helps in muscle recovery, increased strength and lean body mass as well as increased muscle performance.
Fats is essential part of the pre-workout meal because it helps to fuel our body for longer during moderate to low exercise sessions. One case study showed that performance of an athlete increased drastically when he took diet consisting of 40% fat before exercise.
Now, we jump straight off to the complete pre-workout food/diet to follow!
1) Whole Grain Toast,Almond or Peanut Butter – A pre-workout meal must include foods to maintain electrolyte balance in our body which is lost through sweat. Banana is a rich source of potassium which will provide instant energy and prevent muscle cramps during thec workout.Peanut and almond butter have healthy fats and whole grain toast is useful for providing a boost in complex-carbs to our body.
2)Chicken Thighs,Rice and Steamed Vegetables – A must include in your pre-workout food.A mix of protein and complex carbs.Rice and steamed vegetables high in carbs along with chicken thighs which will provide necessary macros is all that we need before that workout session.
3)Oatmeal,Protein Powder and Blueberries – Sustained energy is required during the intense workout for which a bowl full of oatmeal can prove to be handy.Protein powder is designed specifically to provide our body with the required protein which consists of a mix of slow and fast digesting protein which are required for muscle synthesis and muscle toning. Antioxidants found in blueberries is beneficial to include but not mandatory.
4)Scrambled eggs,Veggies and Avocado – According to strength trainers like bradley martyn and Dana lynn bailey it is a must to include eggs in the pre-workout meal,they are a source of high quality protein as well as contain all the essential amino acids.Avocados as we all know are powerhouse of nutrients and veggies provide the fibre.
5) Protein Smoothie – Add some berries,yogurt or customize according to your taste, but do include it as well they will provide you with a spurt in complex carbs and protein for muscle recovery and muscle toning.
Pre-Workout Meal – When to take?
Pre-exercise nutrition is fruitful only when the timing is correct. We should consume our pre-workout macros diet containing fats,carbs and proteins 2-3 hours before the workout regimen.
In case you are not able to eat 2-3 hours before then choose the foods which are easy to digest as it might take some time to show effects.
Conclusion- It is recommended to consume pre-workout meal 2-3 hours before the workout but if you plan to take your meal 45-60 minutes before then try to take smaller portions of the pre-workout macros diet.
Importance of Hydration
Often people focus on pre-workout meals but tend to forgot the importance of water in their workout session. One can only expect an increase in performance and output when body is properly hydrated before exercise sessions. Also it might be possible that you may observe a dip in your energy levels and increased fatigue due to poor fluid intake.
Drinking sufficient water before workout helps in muscle recovery and maintains the body temperature during intense workouts. Thus not drinking sufficient water before could reduce your stamina and energy levels, regardless of whatever you have eaten.
Ideally one should drink 0.5-0.6 liters of water 4 hours before exercise before workout and 0.2-0.3 liters of water 10-15 minutes before workouts.
Weight loss is also possible by workout,Let me tell you more on this.
I will be guiding you through 7 best workouts/exercises to lose weight.
1) WEIGHT LOSS BY WALKING – Walking is one of the easy and convenient weight loss exercises.It is scientifically proven that a 70 kg person can burn 167 calories per 30 minutes of brisk walking. Walking is easy to adjust in your daily routine and could help you shed off those extra pounds from your body. As a beginner you can start off with walking 30-40 minutes daily and then gradually increase its frequency as you start to lose weight.
2)WEIGHT LOSS BYJOGGING OR RUNNING – Jogging and running are more intense than walking but can be an excellent fat burning workout. As scientifically stated a 70 person can burn 298 calories per 30 minute of jogging and 372 calories per 30 minute of running per session.
Another major benefit of this fat burning workout is that it targets your harmful belly fat and melts it considerably. You can start with 30 minutes of jogging 3-4 times per week. You can also workout on treadmills if you find jogging or running outdoors hard on your joints.
3) WEIGHT LOSS BY CYCLING – Cycling is fun and it can also be your weight loss exercise and improve your fitness levels. Cycling is an outdoor exercise yet gyms and fitness centers have pre-installed stationary bikes to practice cycling weight loss exercise.
Cycling is a great activity which not only helps in weight loss but can help in overall health development of our body. Cycling regularly helps in increased insulin sensitivity, lower risk of heart disease and cancer in comparison to those who don’t cycle.
According to studies a 70 kg person burns on average 260-290 calories per 30 minutes of cycling at a moderate pace. Cycling is a perfect workout for weight loss from beginners to athletes which does not involve any strength training or intense exercise sessions.
So, cycling is a great way to lose weight which can be performed indoors as well as outdoors with numerous health benefits.
4) WEIGHT TRAINING – Weight training is another popular option to lose weight along with muscle gain, weight training basically is a workout plan to increase our resting metabolic rate (RMR) which in turn increases the fat burning capacity of our body. Weight training is a core exercise which helps build strength and promote muscle growth.
Also, body burns calories even after hours of strength training workouts as compared with aerobic exercise. According to studies 24 weeks of weight training caused the metabolic rate to increase by 9% in men and 5% in women.
In short weight training can be your workout for muscle gain as well as burn calories during and after the workout.
5) SWIMMING – Swimming, is it a workout?, yes it is, it’s our favorite fun activity and on the same time we can also get in shape. We can burn approx. 233 calories per half hour of swimming. Swimming is one of the most fun filled workouts for weight loss.
But how many calories you burn depends on your swimming style, for example a 70 kg person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 doing butterfly and 372 calories treading water by doing 30 minutes of workout session.
Swimming can significantly reduce body fat, improve flexibility and reduce clogging of arteries. Swimming is not like those high intensity interval training exercises which put pressure on our joints, rather it is a great alternative for people who want to lose weight but suffer from injuries or joint pain.
6) WEIGHT LOSS YOGA – Yoga which is very popular exercise to relieve stress. Yoga is not that exercise which you can consider as a substitute for weight loss exercise but it can contribute to overall health of an individual which could lead to weight loss. A 70 kg person can burn 140 calories per 30 minutes of doing yoga.
Yoga can help to reduce waist circumference and help to achieve mindfulness as well. Yoga can help to resist eating unhealthy food, sweet cravings and help you identify your body’s hunger signals.
Yoga can be learnt from gyms as well as it can be learnt by online tutorials.
7) PILATES – Pilates can be a good weight loss exercise if you are a beginner. Pilates can be used to reduce lower back pain, improve endurance,flexibility,balance and overall fitness level.
You can incorporate pilates in your workout week plan alongwith other weight loss exercises. Since pilates can be done at home they can be the best weight loss home workout. As mentioned pilates can improve your overall fitness levels in your weight loss journey….
Pilates can fasten your weight loss process if it is combined with healthy diet and your weight training or cardio programs.