Cardio exercises are great for a variety of reasons. They help improve your mood and sleep habits, decrease your risk for obesity, diabetes, and high blood pressure, and can even help you have more efficient circulation. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source In addition to the health benefits, regular cardio is necessary to help your body burn calories and decrease the excess fat that can accumulate both on top of and underneath your muscles. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The lower amounts of fat you have or the lower your body-fat percentage is, the more defined and hard your muscles will look and feel. Include at least 150 minutes of moderate-intensity cardio each week. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source This could include: jogging/running, rowing, dancing, using the elliptical, or doing an aerobics class.
Doing a variety of exercises can help ensure you’re strengthening and defining your muscles in different ways. Each exercise may work different parts of the muscle group or engage a variety of different smaller muscles. This will help you get the most defined look. [5] X Research source For example, do not just do squats to tone your legs. Do a combination of squats, lunges, calf raises, leg raises, and leg curls. Each exercise is unique in which muscles they engage.
If you’re doing higher reps with a lower weight, this can help you build bigger muscles. These will show more, be more defined and may feel harder. This is a good thing to keep in mind if your goal is also be to bulk up. [6] X Research source However, higher reps with a lower weight doesn’t necessarily build strength. It mainly builds muscular bulk. [7] X Research source Lower reps with higher weight help you build more strength. The lower repetition amount and higher weights works your muscles differently that results in stronger more powerful muscles. [8] X Research source
It’s typically recommended to include at least one to two rest days weekly. However, these should be “active rest days. " That means, instead of lounging around all day, do some light intensity or stretching exercises like walking or yoga. [10] X Research source In addition to your active rest days, make sure to rest between muscle groups. [11] X Research source For example, if you focus on lower body muscles on Monday, use Tuesday to work your upper body instead.
Choose an appropriate weight on a barbell. Carefully lift the barbell and place it gently on the back of your shoulders right underneath your neck. Squeeze your shoulder blades together so the barbell is resting on your muscles, not on your spine. Stand with your feet slightly wider than hip width apart and toes facing forward. Begin to squat down as if you were sitting back into a chair. Squat until your thighs are almost parallel to the floor. Pause at the bottom for one to two seconds. Slowly push yourself back up to the starting position. Push through your heels and squeeze your glutes. This is one repetition. Repeat as desired. Start with a fairly high weight and do a lower number of repetitions (six to eight) for this exercise. This exercise should feel very intense for you to be building muscle. [14] X Research source
Stand with your feet shoulder-width apart and place your hands on your hips, or rest them on the back of your neck. Step forward with one leg and drop your back knee down while bending your front knee. Lower your body down until your rear knee almost touches the ground. Make sure your front knee stays over your ankle, not in front of it. Push and pull yourself up back to standing with your front leg. The muscles used should mainly be from your front leg and glutes. Step forward again with the opposite leg. Continue “lunge walking” for eight to 10 reps per leg.
Start in a traditional plank position by lying face down on the floor. [17] X Expert Source Pete CerquaCertified Personal Trainer & Nutritionist Expert Interview. 14 May 2020. Support your body weight on your forearms and toes. Keep your body perfectly straight by keeping your core engaged and your hips tucked under. Start by bringing your left knee up towards your left elbow and place your left toes on the floor. Then return your left leg back to the starting position. Repeat on the right side. Repeat this series for 10 reps per side.
Lie on your back on an exercise mat. Place your hands behind your head, bring your knees up in the air so they are bent at a 90 degree angle. Start the crunch by bringing your right knee toward your right elbow. Lift up your shoulders and head off the mat to help you meet your ankle. Alternate sides by switching over to the left leg and left arm. Aim to build up to at least 60 seconds of the crunches. [19] X Research source
Start by choosing a dumbbell or kettlebell of appropriate weight. Hold it in one hand at shoulder height with your palm facing forward. Push and press your hand up in the air until your arm is completely straight (but not locked at the elbow joint). Pause here at the top. Slowly lower your hand back down to shoulder height. Start by doing two reps per arm, then progress to three reps per arm and end with five reps per arm. [21] X Research source
Lay down on an incline bench that is set to about 30 or 45 degrees. Place your feet flat on the floor for proper form. Lift an appropriate weighted bar with a grasp width that is about shoulder-width apart. Start with the bar in the air and arms fully extended and locked. Slowly lower down the bar until you are just about an inch or two away from the top of your chin or clavicle bone. Pause for a moment and then push the weight back up to the top position. To build mass and strength with this exercise, choose a weight on the barbell that is heavy enough to bring on complete muscle fatigue after four to six repetitions. [23] X Research source
Know how much you typically eat in one day. If you start to gain or lose unwanted weight, you’ll have a starting number to work with. You can keep track of your calories in a food journal or app. In addition, many of the apps have a food journal included. Consider using an online calculator to figure out about how many calories you need each day to maintain your weight with your exercise.
In addition to reducing body fat, low-carb diets help you lose weight more quickly compared to other dieting styles (like low calorie diets). [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Carbs are found in a variety of food groups. Limit foods like grains, starchy vegetables or high sugar fruits. Many of the nutrients found in these foods can be consumed from other food groups. Still include carbohydrate containing foods like dairy and low-sugar fruits. These contain other nutrients that are essential for your health. Include 1 cup servings of low-fat dairy throughout the day. These foods are rich in protein, calcium and Vitamin D. [26] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Low-sugar fruits still contain carbohydrates but also contain high amounts of fiber and antioxidants. Try 1/2 cup servings of blackberries, strawberries, raspberries and cranberries. [27] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Aim to have one to two servings of lean protein at each meal. Including a 3 – 4-oz portion can help you reach your daily recommended amount. [29] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source If you want to find out exactly how much protein you should be eating daily, there’s a simple equation to follow: Weight in kg x 0. 8-1. 0 g of protein. [30] X Research source The harder your workouts or longer you’re active, the more protein you’ll need. For example, if you weighed 150 pounds, the equation would be: 150 / 2. 2 = 68. 1 kg. Take 68. 1 x 0. 8-1. 0 = 54-68 g of protein daily. Most people do not need large quantities of protein daily. Only athletes, power lifters, and bodybuilders need larger quantities of protein daily. In addition, large quantities of protein over a long period of time can cause kidney damage. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Choose leaner protein sources like: eggs, poultry, low-fat dairy, seafood, lean beef, pork, and tofu.
Health professionals typically recommend consuming about 5-9 servings of fruits and vegetables daily. [32] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you’re following a lower carb diet, you might want to emphasize the non-starchy vegetables more. Include a serving or two of non-starchy vegetables or leafy greens at most meals. This is generally about 1 cup or 2 cups of the leafy greens. [33] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Stick to fewer servings of those low-sugar fruits and keep portions at a 1/2 cup. [34] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Not fueling or recovering appropriately can leave you feeling more tired, fatigued and cause poor performance down the road. [35] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Eating a pre-workout snack can help give your body the energy it needs to actually perform your workout. It should be mostly simple and nutritious carbohydrates so they can digest easily and give your body the energy it needs readily. Ideas for pre-workout snacks include: a piece of fruit, a whole grain waffle with a little peanut butter or a bowl of oatmeal. Post workout snacks need higher amounts of protein, but also need carbs too. You need to replace the energy spent during your workout and give protein to help repair the muscle tissue. Great post workout snacks include: protein shake, trail mix, chocolate milk or your next meal (if it is within an hour).
Whey protein is a derivative of milk. It contains all the essential amino acids your body cannot make itself. Since it’s a complete protein, it’s a high quality protein to use. You can use your protein shake as a snack or use it to fuel or recover from a workout. Remember, try to stay within your protein goal for the day. More is not always better. Other options for protein shakes include egg white protein, pea protein, or hemp protein. You can find protein powders specifically made for women or people with dietary restrictions, such as vegans.
Creatine is made naturally in the body by the liver. It’s transported in the blood to help supply energy to all cells. However, most creatine is used and stored by your skeletal muscles. [38] X Research source Creatine may help you build more strength and muscle bulk because it provides you with additional energy to do more repetitions and higher weights. [39] X Research source You should always talk to your doctor prior to starting any supplements (as they are not regulated by the FDA). Ask if it would be safe and appropriate for you. Discontinue use if you feel any of the following symptoms: nausea, cramping, diarrhea or stomach pains.
Studies show that when you drink coffee prior to a workout you can train longer and use a higher weight. In addition, if you’re doing cardio, you can finish more quickly. [40] X Research source It’s typically recommended to drink 1 6-8 oz cup of coffee prior to your workout. This contains about 80-100 mg of caffeine which is all you need before you hit the gym. Do not try caffeine pills or other supplements as these may come with adverse health effects.
