The Workout For Abs and Butt You can Do From Anywhere

Equipments Not Required

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.

Moves Required-

Superset 1 –

  • Curtsy lunge to reverse lunge with hop
  • Plank to side plank

Superset 2 –¬†

  • Glute Bridge
  • Leg Lift

Triset:

  • Fire Hydrant
  • Pilates Pulse
  • Bird Dog

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.

 

 

 

 

Deck Of Cards Workout – What Is It?

What is Deck Of Cards Workout?

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.

Deck of cards workout

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 –

  • Diamonds: Squats
  • Hearts: Push Ups
  • Spades: Jumping Jacks
  • Clubs: Sit-Ups

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.

 

 

Does Working Out Increase Testosterone Levels?

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.

 

Pre-Workout Meal-Diet Before Workout

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.

Carbs 

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

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

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.