The Best Bodyweight Exercises

Although we’ve talked about some pretty advanced exercises, it’s important that you master the basics first.

The most important closed kinetic chain bodyweight exercises you need to learn are the squat, pull/chin-up and push-up.

They are the most important because, in combination, they provide a full-body workout, and each of them can be progressed easily. Working towards the the most advanced variations of these exercises is extremely tough and enable you to keep building muscle without weights for years to come.

Squats

Squats are thought to be one of the best exercises you can possibly do. It’s easy to use progressions to make them harder as time goes by, but you should start by perfecting your form. Here’s how:

• To start, stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
• Begin the descent by pushing your hips back and bending at the knees.
• Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.
• Squat down as low as you can whilst keeping your back straight, and then explode back up to the starting position by driving through your heels.
• Your weight should be on your heels throughout the entire exercise.

Pull-Ups and Chin-Ups

Pull-ups and chin-ups are amongst the most important exercises to both novice and advanced athletes alike – which is why it sometimes referred to as ‘the upper body squat’.

Before we go on, it’s important to distinguish between a pull-up and a chin-up:

• Pull-ups are performed with your palms facing away from you.
• Chin-ups are performed with your palms facing you.

Both pull-ups and chin-ups work the back and arms, but chin-ups place slightly more stress on the biceps and are easier than pull-ups. Here are some pointers on form:

• The movement begins from a dead hang. This means your arms should be fully extended, hands about shoulder width apart, chest up, and your shoulders back and tight.
• Pull yourself up toward the bar, clearing the bar with your chin.
• Lower yourself in a controlled motion, and repeat the process.

If you find yourself unable to perform a single pull or chin-up, work on performing negatives. To perform a negative, jump above the bar and try to lower yourself slowly and in control until you’re at the bottom of the movement. This is a great way to build some strength that will prepare you for the real deal.

Push-Ups

Push ups engage your chest, shoulders, triceps, and core for a complete pushing exercise, and there’s a tonne of different variations to satisfy the beginner to the advanced athlete. They’re kind of a big deal.

To perform a basic push- up:

• Place you hands on the ground slightly wider than shoulder width.
• Lower yourself until your chest almost touches the floor.
• Ensure you keep your body in a straight line throughout the movement by squeezing your glutes and bracing your abs as if somebody was going to punch you in the stomach.
• Keep your elbows close to your body.

If you can’t do a regular push-up don’t panic. It’s easy to work up to push-ups by starting on an incline or a wall. The technique is exactly the same as above, only you’re more upright.

Once you can perform the basic push-up you can progress to diamond push-ups and eventually one-armed push-ups.

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10-minute home cardio workout

10-Minute Workout

If you want to melt excess holiday calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You'll burn 150 calories in just 10 minutes.

Jump Rope

Begin by taking two jumps for each turn; land softly on balls of feet.

Squat-Thrust Push-Up

Stand with feet shoulder-width apart, arms by sides. Squat down, bringing hands to floor outside your feet. Jump legs back into a plank pose. Do one push-up. Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling. Repeat

Jump Rope

Do one jump per turn.

Squat-Thrust Push-Up with Side-Plank

Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot. Rotate body to the right, extending left arm toward ceiling; keep hips lifted. Rotate back to center and repeat on opposite side. Hop feet back to start and jump up; repeat.

Squat-Thrust Push-Up with Leg Lifts

Jump Rope

Do one jump per turn.

Squat-Thrust Push-Up with Leg Lifts

Repeat minute 2 to 3. After completing push-up, lift left toes about 12 inches. Lower and repeat with right. Hop back to start, jump up, and repeat.

Squat-Thrust Push-Up with Mountain Climbers

Jump Rope

Do one jump per turn.

Squat-Thrust Push-Up with Mountain Climbers

Repeat minute 2 to 3. After completing the push-up, hop right foot to the floor just underneath hips. Quickly hop right foot back, extending leg behind you, while bringing left foot forward. Complete 5 hops on each leg, alternating sides. Hop feet back to start, jump up, and repeat.

Jump Rope

Do one jump per turn.

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Foods to Eat for Energy

Many of these food choices are healthy and will provide energy because according to the study they contain an excellent source of vitamins, minerals, fiber and antioxidants, while being low in calories. Try these energy boosters on the run, inside a recipe, for a snack, or in a meal.If you have to drag yourself with the day, it’s easy to think popping a supplement or chugging an energy drink might help recharge your battery. Not so fast. All-day energy doesn’t originate from a pill or a concoction inside a can. It comes from real food, that is packed with nature’s secret stash of natural revitalizers such as complex carbs, protein, and fiber. All foods and most drinks contain calories which we are able to use as an energy source. The nutrients that provide us with energy are carbohydrates, fats, protein and alcohol.

Red Beans

Small and dark red beans are low in fat, high in protein and fiber that will leave you feeling full and energized. A good source of iron, magnesium, phosphorus, potassium, copper and thiamin red beans also contain phytonutrients.

Bananas

Since they’re composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas really are a foolproof energy food. Top them with peanut or almond butter for any well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Salmon

Salmon is low in saturated fats and cholesterol and is a good source of protein. Most importantly though salmon is definitely an excellent source of omega-3 fatty acids. Omega-3s are a type of fat which makes your blood less likely to form clots and could also protect against irregular heartbeats, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and prevent stroke.

Beans

Lean protein, iron, B-vitamins and amino acids make beans a clear go-to for energy, but another big benefit originates from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

Brown Rice

Rich in manganese, the mineral that helps produce energy from protein and carbs, it can help you maintain high energy all day. A versatile ingredient, brown rice can be served like a side dish with your favorite lean proteins (together with nutrient-packed veggies!) for a powerhouse your meal.

Sweet Potato

With only 54 calories in one small sweet potato, this delicious food is fat-free and low in calories. Additionally, the deep orange-yellow color of sweet potatoes means that they’re high in the antioxidant beta carotene. Energy food sources of beta carotene, that are converted to vitamin A in your body, might help slow the aging process and prevent some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, fol-ate and potassium.

Yogurt

Having a rainbow of flavors to choose from, yogurt is really a healthy breakfast or snack option when you’re on a tight schedule. Rich in magnesium, which is crucial for that release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Almonds

Almonds, like many nuts, are one of the best plant sources of protein. Protein will help regulate your blood sugar and keep your energy level stable through the day. Almonds are also good for your heart simply because they contain monounsaturated fat which may help lower blood cholesterol levels. Along with protein, almonds contain fiber, riboflavin, magnesium, iron and calcium.

Apples

Fiber will help satisfy your appetite and provide you with a quick energy supply by making you are feeling full. Apples contain pectin, a soluble fiber that may lower blood cholesterol and glucose levels. Antioxidants, like vitamin C, will help protect your body’s cells from damage and fresh apples are an excellent source of vitamin C. Vitamin C also helps make up the connective tissue collagen, keeps your capillaries and blood vessels healthy, and helps with the absorption of iron.

Carrots

Carrots are high in fiber, so that they are a great crunchy way to take the edge off hunger, while providing some good nutrition. They contain high amounts of Vitamin A, in the form of Beta-Carotene, which is good for that eye sight. Since they are a veggie which mixes well with most other foods, they are great to snack on through the day.

Blueberries

Blueberries have been shown to improve short-term memory and promote healthy aging. Blueberries will also be a low-calorie source of fiber and vitamin C. Just 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli

Broccoli is another great source of the antioxidants vitamins A and C to safeguard your cells from damage. It’s also a good source of calcium, potassium, folate and fiber. Many of these will leave you with energy and a powerful immune system.

Lemon Water

It may sounds simple, but sipping water with lemon (cold or hot) may provide energy. One of the biggest forms of fatigue is dehydration, so be sure to sip up! Lemon gives an additional boost of vitamins and enzymes. Be sure to start your day having a cup of hot water with lemon.

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Benefits of Walking

Walking is easy to do and offers many benefits.

1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart

2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis,  study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.

3. Walking leads to a longer life

4. Walking lightens mood. A study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural pain­killing endorphins to the body – one of the emotional benefits of exercise.

5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.

6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

7. Walking improves sleep. 

8. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.

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A set of exercises for stomach

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You only live one life.

In the world of fitness, you may have noticed three main types of people: 

1. The Wishers

They do the bare minimum in their workouts by exercising a few days per week (or not at all), give mild effort during the workouts, complain about life and have an excuse for everything. 

2. The Wonderers

They consistently work out multiple days per week where some days are better than others. However when it comes to life outside of the gym, they eat horribly and drink lots of alcohol. They wonder why they don’t get results. 

3. The Winners

They are extremely busy but still find time for daily exercise and make every workout count. They eat clean, drink in moderation (or not at all), get sufficient amounts of sleep, make no excuses and experience the best results--not just in the gym but in life. They get that "good enough" is not enough and if they want maximum results, then maximum effort needs to follow and they apply that mindset to their health and fitness and every other aspect in their lives. 

Condition yourself to make a habit out of giving your all every day and not just what you perceive as your all. If you want to see your health and fitness and the rest of your life improve, then give your absolute all and then a little  more.  At that point, it is guaranteed the things around you will begin to change. Your thought process will change and you will begin to demand excellence from yourself. 

You only live one life. Make it count. 

No more excuses and no more regrets. Don’t start tomorrow. Start today and make the rest of your life, the best of your life.

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Daily Workout

Perform each movement for a total of 4 minutes, alternating between 20 seconds of all-out effort and 10 seconds of rest. The total length of the workout is 12 minutes.

LEG RAISEs  , DIP,  TUCK JUMP

HOW TO DO LEG RAISES

Stance: Lying on the ground with palms flat on the ground next to body. Heels on the ground with toes together and pointed.

1. Athlete squeezes through their gluts and core to raise their legs to a 90 degree angle.
2. Athlete keeps feet together and toes pointed throughout the movement, and keeps their legs as straight as possible.
3. Athlete lowers feet back to the ground in a controlled manner.

HOW TO DO A DIP

Stance: Face away from the box/bench/object with palms on the box, arms straight, and heels on the ground.

1. Lower body until arms are bent at 90 degrees, keeping torso as vertical as possible throughout.
2. Press back up until arms are straight.

HOW TO DO A TUCK JUMP

Stance: Standing with feet under hips.

1. Jump up bringing your knees as high as you can.
2. Land softly with feet under hips.

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The Five Weight-Loss Foods You Need

WILD SEAFOOD

Doubling your protein consumption might help you lose weight, and if you're not a lover of poultry, beef, or pork, it can be tough to hit that sky-high number every day. Eating a diet loaded with seafood can help you get more low-calorie and lean protein into your life that can support your weight-loss goals and keep you satisfied. If you don't have fresh, wild-caught fish and seafood available locally, frozen fish is your best bet. Keep protein-rich shrimp or fish fillets ready to go.

EDAMAME

Just half a cup of edamame is 95 calories but contains over eight grams of plant-based protein. Keeping a box of these frozen baby soy beans ensures that you always have a healthy protein source ready to go. These are tasty on their own as a light snack, but they can easily be tossed into soups, salads, or stir-fries to bump up the nutritional value of any thrown-together meal.

MIXED BERRIES

I always have a big bag of organic mixed berries tucked into my freezer. They are the perfect starter to any smoothie or smoothie bowl (pictured) and are chock-full of healthy antioxidants and nutrients that support weight loss. If you don't want to buy a bag, here's everything you need to know about freezing berries when they're fresh.

HOMEMADE BROTH

One of the amino acids found in bone broth that keeps your immunity boosted and your gut healed has also been linked to supporting weight loss and enhancing glucose metabolism in women. Once you slow-cook a batch, keep frozen mason jars of this magic elixir ready to go. This way you'll always have broth available when you need it.

MIXED VEGGIES

If you only keep one frozen food in the freezer, make it a bag of mixed veggies. You can easily defrost and add fiber-rich vegetables to any meal. Make sure you buy a high-quality variety that you'll actually eat and enjoy.

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Home Routine Workouts to Lose Weight

Home Routine Workouts to Lose Weight

If you have no time to go to the gym but want to get in shape, burn some calories and develop your muscles strength and cardio, you can have a daily home workout.

People think that the only way to achieve these goals is to go the gym, but you will see there are several powerful exercises you can do at home even if you have no equipment.

These are compound moves that have several benefits. A good example is burpee. This exercise engages a lot of muscles with that your body needs a lot of energy and as a result it burns fat efficiently. In addition, it increases you heart rate that leads to cardio benefits.

And the burpee is just one example, there are several other superior exercises you can do at home.

Is it a fine to work out daily?

Well, I believe not. You should have at least one day rest per a week. You know, the muscles need time to recover and after some time you will get bored with your daily workout routine.

You should also keep in mind that if you work out daily, your training should be shorter but intensive. 15-30 minutes is enough depending on your fitness level. You may think that it is not too much, but your aim is not to be a bodybuilder, you just want to develop cardio and strength to get in shape and be fit. Short and efficient programs are suitable for that purpose.

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Top 25 At-Home Exercises

Top 25 At-Home Exercises

Life can get busy, and sometimes we find ourselves traveling or unable to get to our preferred health and fitness facility for a workout. These 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.

	Supermans Who doesn't want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
	Push-up The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.
	Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas.
	Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up.
	Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch.
	Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!
	Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form.
	Front Plank This is harder than it looks!  Your back and abs will love you.
	Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight.
	Supine Reverse Crunches Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.
	Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
	Squat Jumps A bit of heart rate work while working on total body movement.
	Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice.
	Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core areas.
	Glute Activation Lunges Often missed, this Gluteus workout is the MAXIMUS.
	Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.
	Hip Rotations (Push-up Position) I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.
	Side Lunge Advanced in terms of needing to include some movement into what becomes a static pose.
	Side Lying Hip Abduction A common mistake is raising the leg too high in this exercise.  Small but effective movement.
	Side Lying Hip Adduction Even smaller movement than Abduction but equally important.
	Side Plank (Modified) Advanced exercise that brings together a combination of core exercises.  If you feel joint pain, STOP.
	Side Plank with Straight Leg Don’t forget to breathe on this exercise – exhale on the exertion.
	Single Leg Stand I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking.
	Standing Calf Raises - Wall My shins are my weak points, thus finding a great exercise like this to improve that area is important.
	Supine Pelvic Tilts May not look like an abdominal exercise, but you will feel the burn after a set of these.

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