Wednesday, November 25, 2009

Body Shaping is Easier Than You Thought (Basic)

Look around you and you will notice that more and more people are gaining exponential weight and less and less desirable shape are visible amongst women. We can blame it on lifestyle changes as much as we want or accept that the chance for health and wellbeing lies within each of us, and take steps to be healthy from the inside out.

Dont be flustered by the images of the perfect body that bombard us constantly via the tvs, internet, shopping, driving or even in our sleeps. We will never get rid of them but we can definitely rid ourself of the inadequate and ugly feelings of self by taking charge. I did it, you can also, and it doesnt have to cost you a fortune or an overdraft of time.

Dont have a gym membership? You can be your own gym. Worried about not having the time. Problem solved. You can sculpt that perfect (or almost) body in weeks woking out on your own time without anyone even knowing you are. Some can be done while at your desk working (for those whose job are more sedentary), or even while walking to and from your daily activities, the others can be done in the privacy and comfort of your home. Remember your health on the inside is visible to all on the outside.

Soon Halle Berry and Brat Pitt will have nothing over you. Your health and well being is just a few minutes per day away.

This is my daily routine:

The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury. Be warned, but not scared.

For me, 5 - 10 minutes minimum of light to gradually increasing joggng along with stretching of the target muscles to get them ready for shaping works well. Once I have started sweating in all body areas and my entire body is warm, I know its a good indication that my body is ready to move on to getting some work out done.

Isometric exercise is a form of resistance training in which the participant uses the muscles of the body to exert a force either against an immovable object or to hold the muscle in a fixed position for a set duration of time. In this type of exercise, the muscle is contracted but does not change length during the exertion of force. Additionally the joint most closely associated with the effort remains static throughout the exercise.

Get a squeeze ball, a cushion or something to increase the resistance against your force. For those who hate the gym, isometrics is good for you, but if you are gunning for that well-sculpted body, isometrics alone is insufficient


1. Static Lunges
The Lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to start with though it can also be done with a barbell. Some other forms of lunges include the reverse, drop, forward, side lunges

2. Squats
In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the lumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.

There are various types of squats including the sumo, prison, static, humping, split, etc to chose from.

3. Step-ups
Step Ups are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. Worry no more because Step Ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some nice intensity to the movement and, in this version, I show it with a band wrapped under the step which really adds intensity if you keep the tension up.

4. Pull-ups
A pull-up is an upper body compound pulling exercise where the body is suspended by extended arms, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip.

5. Curls (leg, bicepts, hamstring etc)
An exercise, usually performed lying on the stomach with weights, in which one lifts one or both heels towards the buttocks and then returns to the starting position, while the rest of the body is kept immobile.

Bust a sweat. Very soon, your health will be inside out



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