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Live a healthy life

Jun 25, 2015

3320

Living a healthy life is the ultimate goal of many people. When you have a healthy life, you not only enjoy all the beauties of life but you also experience happiness and peace in your life. The value of a healthy life is understood only when you yourself suffer from diseases or such when you see someone suffering from diseases closely.

Ways to live a healthy life

There are several ways which can help you to live a healthy life. Fortunately, living a healthy life to a great extent is in your hand. If you do not have any genetical problem and if you’re not suffering from any disease from your childhood, when you grow up, it is possible to make some good habits which will help you to stay healthy. Your habits and actions are responsible for the type of life you live.

Adopt a healthy lifestyle

If you want to have a healthy life, you need to adopt a healthy lifestyle. A healthy lifestyle will mean that the lifestyle you have helps your body and mind to remain disease-free. And healthy lifestyle will have certain aspects-eating healthy foods; avoiding harmful habits; exercising regularly; avoiding smoking, drinking and other practices that erode�your health. Regular exercise, watching the food you eat, sleeping for the required length �are some of the easy yet effective ways of maintaining a healthy life.

Choose healthy foods

It is very important for you to choose healthy foods if you want to have a healthy life. Stop eating unhealthy fats and eat healthy fats in moderation. Eat foods which are low in sugar and highly refined carbohydrates. Instead of processed foods, you can start eating whole foods. Such foods include fruits and vegetables, lean meat, beans, whole grains, whole wheat bread, brown rice etc. Also eat low fat dairy products. If possible, eat only organic products.

Exercise regularly

Exercising regularly is very important for a healthy life and without it, it is not possible to have the healthy life you want. If possible, go to the gym at least 3 to 5 times every week. In the gym, combine cardio and strength training workouts. If it is not possible for you to visit the gym, you can take up any other exercises be it walking, running, taking your dog for a walk or anything that you like. You need to move for at least 30 minutes at a moderate pace every day.

Good hygiene

For a healthy life, good hygiene is also very important. Without hygiene, the germs will get easy access to your body, which will result in different types of medical problems. Shower everyday to keep yourself clean, brush your teeth every day, wearing clean clothes and clean your feet. These small and easy ways will help you to keep away the harmful germs which can cause different types of diseases. It is also important to keep a good hygiene in your house and around it.

Take stock

You need to take stock of your health. A healthy living is possible only if you are healthy and taking stock of your health will help you to find out where you stand on the scale of healthy living. If necessary make appointments with your doctor and dentist and go for routine screening and immunizations. Measure your height and weight, find out the BMI so that you know if you are overweight, and assess your activity level. If necessary, visit your doctor or go to a hospital to correct any problem associated with your health.

Cure all types of diseases with this tool,�Click here

References

Five reasons why you don’t have 6 pack abs

Jun 25, 2015

6013

Find out the five reasons why you don’t have six pack abs.

1: You cannot see them

To have a six pack abs, you need to be able to see them. It does not matter how much effort you put on to get the 6 pack abs. It does not matter what exercises you are doing. The most important factor is the body fat percentage. If your body fat percentage is not low enough, then you or anyone else won’t be able to see the packs underneath. You need to have a body fat percentage of less than 10% if you are a male and less than 18% you are a female. Then only the packs will show up. To reduce body fat, you will need a high-intensity cardio workout along with a healthy lean diet.

2. You are doing crunches

Crunches cannot help you to get your six pack abs. It is not possible to remove the fat from your lower section of the abs using crunches. The only way that you can reduce fat from your body is to gradually burn it off from the entire body using weight training, cardio and diet. The fat that covers your abs is the last to go. On the other hand, it is the first to come back. That is why getting your six pack is so difficult and maintaining it is also equally difficult.

3. Working out abs every day

Because you need a six pack, you work out your abs every day. Like other muscles in your body, your abs will also need time to rest, recover and rebuild for growth. When you do not workout your biceps, triceps, chest or legs every day to build bigger and better muscles, then why do you work out your abs everyday? Will it help?

You need to do abs once every three days. So in a week, you only workout your abs twice. It will provide your abs time to recover and grow. The rest of the time, you can use in other intense compound exercises that will help you to lose extra body fat.

4. Doing only crunches and sit ups

Crunches and sit ups will only work on the top section of rectus abdominus (the 6 pack muscle). If you do only crunches and sit ups, then the obliques, transverse abdominus, and lower abs will not be developed much. Building the top section of your six pack is important that so important are the other parts.

You need to work on the transverse abdominus. Exercises such as plank will help you to build the transverse. It will also make the portion more compact.

It is more important to diversify and add different things besides crunches and sit ups. You can add bicycle crunches, hanging leg raises and other abs exercises that will help you with the core region.

5. Working with the same difficulty levels

In exercising or bodybuilding, you need to increase the difficulty levels gradually. If you do not increase the difficulty level, you will not progress and your abs won’t grow from a level. Muscle growth depends on progressive resistance, which means that you have to keep increasing the resistance or weight lifted difficulty of the workout, if you want to have more growth. That is why, you need to keep increasing the difficulty levels of the exercises you are performing to get a better abs. You can add weight to your existing exercises for core or increase the difficulty by changing the angle.

If you want six pack abs, then�Click here

References

Best snacks for weight-loss

Living Healthy

Jun 24, 2015

3823

There are some good snacks even when you are trying to lose weight. These snacks will help you to lose weight instead of gaining them. You can safely have them when you are trying diligently to lose weight.

Greek yoghurt with raspberries and honey

This is a trio that will help you to lose some weight. It’s a sweet, creamy and filling snack. It will provide you with healthy fat, fiber and protein. The combination will also provide you with vitamins C which will increase the fat burning capacity of your body. You can combine a small container of Greek yoghurt with a cup of raspberries and a little bit of honey.

Wheat thins and cottage cheese

Wheat thins and cottage cheese make an interesting snack for you when you are trying to lose weight. You can eat them side-by-side or if you like you can also dip wheat thins in the cottage cheese. By eating only a half cup of cottage cheese, you will get one quarter of your recommended daily intake of protein. The fat present in the cheese will also help you to feel full for a longer duration.

Edamame

If you can eat a cup of edamame, you will get one third of your daily protein and fiber needs. You can eat them directly from the pod, which will actually make you feel as if you have eaten more.

Oatmeal and blueberries

Oats are always good whenever you need good snack. It provides you lots of fiber. It also regulates the blood sugar levels and does not let you crash. When you add blueberries to oats, provides you a little bit of sweetness and vitamins C. You can add a half cup of blueberries to a cup of oats to make a very good snack which will also help you to lose some weight.

Banana and peanut butter

Banana is a very useful fruit and it can help you in your efforts to lose some weight. Along with banana you can add a tablespoon of peanut butter to make it more interesting. The carbs will offer you an energy boost and the protein present in this snack will maintain the energy for several hours. Scientists have found that if you eat peanut butter in the morning, it will help you to curb your appetite for the whole day.

Apple and cheese

Apple is very good for your health and it is a fruit that helps in the weight loss process. It prevents weight gain. Scientists found that Apples are good for you when you are trying to avoid any weight gain. Another study found that cheese may also help you to prevent weight gain. You can pair both of them together for a better result. It will be like a sweet and salty mixture that is tasty too.

Walnut and grapes

You can add a handful of walnuts to a cup of grapes or make your powerful weight loss snack. It offers you natural sugars, healthy fats, protein and fiber. All of these combine together to offer you long-lasting energy.

Hummus

Hummus along with cucumbers and olives make it this tea and useful snack that you can always rely on. It’s a very beneficial snack that can be eaten whenever you are hungry. Besides offering you lots of fiber also make you feel full. It is low in fat and that’s why it is also good for you when you are trying to lose weight. It feels like a complete meal and so you’ll be eating less and your body will also get less amount of fat.

References

10 healthy foods for people with kidney disease

Jun 24, 2015

4945

1. Cabbage

Cabbage contains lots of phytochemicals. These phytochemicals break free radicals before they can cause damage to your body. They also protect you against cancer and improve your cardiovascular health. It is a good source of vitamin K, vitamin C, vitamin B-6, folic acid and fibre. It is also low in potassium. It is a good food that can be added to any kidney diet.

2. Cauliflower

It contains higher amount of vitamin C, folate and fibre. It contains indoles, glucosinolates and thiocyanates in good amount. These are the compounds that help your liver by neutralizing toxic substances, which otherwise could damage DNA and cell membranes.

3. Apples

Apples help you by reducing cholesterol, reducing the risk of heart diseases and cancer and preventing constipation. It contains high amounts of fibre and anti-inflammatory compounds. It is a good addition to a kidney patient’s diet.

4. Onions

It contains sulfur compounds because of which it gets the pungent smell. It is also rich in flavonoids such as quercetin, which walk as powerful antioxidants thereby helping to avoid heart diseases and cancer problems. They contain low amounts of potassium and high amounts of chromium. Chromium is important because it helps you in carbohydrate, protein and fat metabolism.

5. Garlic

Garlic is beneficial for you because it prevents plaque formation on the teeth. It also reduces cholesterol levels and inflammation.

6. Egg whites

Egg whites offers you pure protein. It is the highest quality protein available. It offers essential amino acids your body. It is a good food for your kidney diet is because it offers protein with less phosphorus in comparison to other protein sources.

7. Fish

When you need high-quality protein, you can also eat fish. It also offers anti-inflammatory fats known as omega 3s. This is a healthy fat which helps you to avoid problems like heart diseases and cancer it also reduces low-density lipoprotein and increases high-density lipoprotein or good cholesterol. The doctor recommended dose of fish is two times a week. You should choose tuna, mackerel, herring, trout and salmon.

8. Olive oil

Oleic acid is present in olive oil. This acid is an anti-inflammatory fatty acid. It helps you by protecting your body against oxidation. It also contains high amounts of polyphenols and antioxidants which help you by preventing oxidation and inflammation. People who use more olive oil in place of other oils are less likely to have heart disease and cancer.

9. Berries

Different types of berries are good for people who are suffering from kidney disease. Cranberries, blueberries, raspberries, strawberries and cherries are good for you if you have such disease. They offer sodium, potassium and phosphorus which are beneficial for your body.

Cranberries protect you against bladder infections by not allowing the bacteria to stick to the bladder wall. They also protect your stomach from ulcer causing bacteria. They improve gastrointestinal (GI) health by protecting the lining of the GI tract. It is also beneficial because it protects you against cancer and heart disease.

Blueberries contain high amounts of antioxidant phytonutrients known as anthocyanidins. They are very good in reducing inflammation. It also offers good amount of vitamins C and manganese. This compounds keep your bones healthy. It counters bone breakdown caused by low amount of estrogen in the body.

Raspberries contains ellagic acid which helps your body by neutralizing free radicals and thereby reducing cell damage. Flavonoids known as anthocyanins are also available in them, which act as antioxidants.

10. Red grapes

Red grapes are good for people suffering from kidney disease because it offers flavonoids that protect from heart disease by prevention of oxidation and blood clotting.

References

5 best strategies for long-term weight loss

Living Healthy

Jun 23, 2015

4210

Losing weight is very important if you have some excess weight, but what is more important is that you need to maintain the new weight. If the weight you lose comes back and then you have to work hard to lose it, then it will become a cycle and you will not be able to shed those extra pounds.

Start moving

To lose weight, you will need to move your body. It will not only help you to lose weight, but will also help you to keep away some really dangerous health problems including high cholesterol, high blood pressure, weak heart etc. besides, you will also gain other benefits such as overall better health condition when you move your body by being active. You can pick up anything to remain active-walking, dancing, playing, biking, jogging or something else that you like. Along with cardiovascular exercises, you can also add resistance training or gym sessions.

Drink water

Water helps you to lose weight and to maintain it. All successful weight loss trainers swear by it. You need to drink minimum of eight glasses of water every day. Water helps you by improving your metabolism, and removing fat from the body. It reduces your cravings and also keeps your skin healthy and beautiful.

Watch what you eat

The food that you eat has a profound impact on your weight. There are some foods which are good for you and some foods that are bad for you when you’re trying to lose weight and maintain it. Foods like cheesecake and chocolate may not be good for you if you want to lose weight. You need to include more vegetables and reducing intake of more carbohydrates including sugars. However, it is important to understand that if you restrict yourself too much, your diet will become very boring and it is likely that you will not be able to stick to your diet for a long time. That is why, you can add small treats of the things that you like to your diet. Your diet should be such that it becomes a part of your livable healthy lifestyle.

Keep a Journal

If you really want to lose weight and keep it that way, you need to have a Journal. In this journal, you will list out all the things that you are eating. It will help you to find out what are the things you are eating and if it includes any food item that you should not eat. People who lose weight and keep it off for years, find logging foods is a very effective way of losing weight. People who keep a food diary are likely to lose twice as much weight in comparison to people who do not keep such a food diary.

Track your weight

Once you start working on losing weight, start tracking your weight. People who are successful in losing weight and keeping it off often track their weight see if they are losing weight. When you track your weight and put it in a visual way, it helps you to easily see and fine how much weight you are losing or gaining. It also helps you to see if you are able to maintain your intended weight. Such an easy way to see if you are successful in losing weight and maintaining it will motivate you to walk towards your goal of losing the extra pounds and maintaining the ideal weight.

These strategies will help you to lose weight and maintain at the level you want.

Lose weight for sure,�Click here�to know more

References

5 effective tips to become taller

Jun 22, 2015

4347

The following simple ways can help you to increase your height. They will also help people who are more than 18 years old.

1. Healthy breakfast

Breakfast is considered as the most important meal and it is also important for increasing your height and become taller. Whether you are at home or in the gym, do carry some food with you. You should not exercise on an empty stomach. You can at least have a protein bar or a fruit before you embark on your workout. You should never skip breakfast because this is not at all healthy and it can impair your growth. When you have the right breakfast, it boosts your metabolism and it also helps you grow taller.

You can have cereals like oats in your breakfast. Along with oats, you can add milk and dry fruits. Eggs are very beneficial for you because they offer vitamin D. It also helps you to absorb calcium, which is necessary for increasing the strength of your bones and increasing your height. Fiber rich fruits like bananas, apples and strawberries are good for you in the breakfast. If you have a problem of lactose intolerance, you can try fresh yoghurt and protein rich soy milk. Whatever you eat in the breakfast, should contain protein, vitamin D and calcium because these are the elements which will help you in becoming taller.

2. Exercise and yoga

When you want to grow taller, exercise is a very important factor. It helps you to grow taller by working on your body. A few simple exercises such as skipping, stretching your body, standing on your toes, hanging from an overhead bar can be a part of your daily exercise routine. You can also engage in basketball, swimming, football and other such sports activities, because they will help you to grow taller. Yoga is also very effective. Especially if you are trying to become taller after 18 years of age, yoga can help you tremendously.

Exercise and yoga are useful because they offer you a good posture and alignment besides firming the legs and stressed out muscles of your body. The core of yoga is made of spine lengthening and good posture, which will help you to look taller. The mountain pose, Suryanamaskar or Sun salutation are some of the good yoga poses that will help you to increase height and stay fit.

3. Right nutrition

Proper nutrition is very important for a healthy body and it is also important when you want to grow taller. It is seen that many people cannot reach their maximum height because of inadequate nutrition. For the right nutrition, you need to have a balanced diet. Your diet should contain the essential nutrients because they will work as the stimulus for increasing the height naturally. You food items should also offer you zinc, manganese and phosphorus because they are important for growth of your body. They help in building the bone tissue and boost your height naturally.

4. Adequate sleep and rest

You need adequate sleep and rest because it is very vital to your overall growth and development. Teenagers need 8 to 11 hours of sleep to grow better. During your sleep, your body continues to grow and regenerate tissues. That is why you need to have adequate rest and sleep if you want to grow taller.

5. Practice good posture

A good posture is very important when you are looking to grow taller. Good posture�help you to grow better and look taller. You need to keep your head and neck aligned and sit in a straight posture.

Grow taller with these tips,�Click here

References

Weight loss after 40

Jun 20, 2015

5073

Weight loss after 40

Weight loss after 40 can be difficult. It’s because of several factors. You are still eating the same kind of foods, but you are exercising less or the same amount of time and with less intensity. So, how can you expect to lose weight with less exercise and without any adjustment to your food?

You are older than what you were previously. Your body has changed and along with it, your metabolism has reduced. With a slower metabolism, you can burn fewer calories than when you were young.

However, it is possible to lose weight at any age. Yes, you can lose weight even when you are 40 or above. All you need to do is remember a simple mantra- consume fewer calories than you burn.

If you are not able to adjust to your slower metabolism, you tend to gain weight. Our basal metabolic rate is responsible for 60 to 70% of the total number of calories we can burn in a day. It means, if you’re ever 40 you a burning fewer calories than you used to do and that’s why you need to adjust your calorie intake. Adjust your food according to your age.

It is possible to create the calorie deficit you need by adjusting your diet and exercise according to your need.

The following steps can help you to lose weight even after 40.

1. Find out the BMR for weight loss after 40

BMR or Basal Metabolic Rate will let you know how many calories you can burn every day. It will be 60 to 70% of the total calories you burn in a day. To find your BMR, use any online BMR calculator. Using your age, height and weight, the calculator will calculate the BMR for you. This number will help you to calculate your calorie deficit needed.

From the BMR, you can calculate your maintenance calories by adding BMR and an activity factor, which will depend on your current exercise lifestyle. These are the calories you need to maintain your weight at the present state. If you want to lose weight, you will have to make a calorie deficit. Doing that will be easier, when you know what is your maintenance calories.

2. Adjust calorie consumption

Since you need to create a calorie deficit, you can do that by adjusting your calorie consumption. After 40, increasing your exercise timing or intensity may be difficult for you and so adjusting the calorie consumption is the best way to achieve a calorie deficit. You can eat healthier with fewer calories. Select the foods that offer you the maximum nutritional value for the amount of calories. You need more vegetables and fruits in your diet. You will need to add more fiber and protein to your diet, which will enhance the speed of your slowing metabolism. There are metabolism boosting foods available which are your good friends. Especially, in case of women, they need calcium in the diet.

3. Exercise for weight loss after 40

Exercise is another key component and it is as important as eating healthy. You need to maintain your muscles because your muscles will decide the basal metabolic rate. If you regularly exercise, it will help you by reducing the bone loss and increasing muscle strength. It will also speed up your metabolism and will help you to burn more calories.

You can regularly exercise for 30 to 45 minutes every day or 3 to 4 times a week. Pick up any exercise that is fit for your fitness level. Along with aerobics or cardio, you will also need strength training because that will help you to build and maintain your muscles.

TO know more baout diet after 40,�Click here

References

Transform your physique

Jun 19, 2015

3930

Nutrition and training other two most important factors which will decide your success in transforming your physique. You need to focus on both of them to look better and get your best physique. To transform your physique, you will need to lose fat and gain muscle. It is possible with the right nutrition and exercises.

It is like body recomposition which means losing fat and gaining muscle simultaneously. Everybody wants to do this, but only a few people can do it because you need to meticulously plan everything and then follow it strictly. Sometimes it can be very slow and you will need to motivate yourself to go through the process to ultimately achieve your objective of a better physique.

Nutrition

Nutrition has a very crucial role in how we look. Some people look obese and fat because of the food they eat. Athletes and bodybuilders also need to specifically monitor and control the nutrition to get the shape and maintain it. If you want an excellent body, you will have to strictly monitor and control your own diet.

You will need a nutrition plan or meal plan which will detail all the meals that you need to have within a day. Each meal will be divided again to show you the foods that you can have safely to gain more muscle and lose fat. You need to follow such meal plans so that you achieve your objective of gaining more muscle while losing more fat.

Training

You need a total body training to transform your existing physique. You can opt for different types of training programs and exercises, but you need to go for something which offers you a total body exercise. You may need to use both compound and single joint exercises to get what you want.

The workout plan will include all the exercises and workouts circuits that you need to follow. It will detail each day’s exercises and even the rest periods. It will help you to follow exactly what you need to do to get the best body with more muscle and less fat.

Bodyweight exercises

Bodyweight exercises can help you to transform your physique. When you are performing bodyweight exercises, you tend to burn more fat. Since bodyweight exercises engage all the large muscles in your body in a single moment, it is possible to burn more calories per workout. You can save time and money by using bodyweight exercises to transform your physique. You don’t have to subscribe to a gym membership and you don’t have to walk to a gym to exercise. Using bodyweight exercises you can easily work out at any place without having to pay anything to anyone. You also don’t have any excuses such as no time to go to the gym, non-availability of machines when you are using bodyweight exercises. Such exercises also work for all ages and sizes.

HIIT high-intensity interval training

High-intensity interval training is something that is very popular among people because of the results it offers. As the name suggests, it offers high-intensity and use the interval in such a way as to offer the best possible workout for enhancing the muscles.

Within 12 to 15 weeks you can transform your physique using the right nutrition and training program. It may be very difficult for you to find out the right nutrition program and the best exercise plans which can help you to get the best shape of your life and maintain it.

Learn how to get stage ready,�Click here

References

The 5 biggest strength training mistakes beginners make

Jun 18, 2015

3693

Expert and gifted bodybuilders and athletes make mistakes while undergoing strength training. It takes time to reach the top and in the journey, they make not many mistakes. As a beginner in strength training, you are also likely to make some mistakes. If you know about them, it’ll be easier for you to avoid them and get better results.

The five biggest strength training mistakes beginners make are-

1. Taking a haphazard approach

When you want to increase your strength and become more powerful, you cannot just take any haphazard approach. He cannot simply lift weights and expect to become stronger. You cannot just go to the gym and start lifting heavy weights, dumbbells and barbells and go for high reps and expect that everything that you are doing will help you to make you stronger and bigger.

You need a program. You need to how a basic program is constructed. You need to understand Different parameters involved in any program. As a beginner, you can choose a specific training program or start following a programming philosophy. It will help you to create your own program and get the maximum out of your efforts.

2. Forgetting the primary goal

If you want the best results from your efforts, then you need to have some goals and you need to keep them in sight. You cannot keep changing the purpose of your training. You need to have a definite goal. You cannot decide to bench 300 in one month than in the next month decide to reduce your body fat to the minimum level possible. You can jump from one goal to another. You need to stick to your goal because it takes some time to achieve that.

3. Ignoring the signals of your body

When you want to become powerful, it is important that you also understand the signals of your body. You cannot simply keep working harder or training more. You need to understand the subtle signals of your body. If you cannot understand them, you will and up injuring yourself.

If you have a physical problem or a medical condition, you need to keep that in mind while devising your program. If your exercise is making you sore, it means you probably need to drop that exercise and add something else. If you keep ignoring such signs, ultimately it will derail your progress and you will find injuries setting in. Try to see the messages before it’s too late.

4. More push but little pull

This is at size that will help you to save your shoulder. You need to balance your workout. If you press too much, but do not pull enough to balance it, it may result in an unbalanced upper body. It may also result in hunched, rounded shoulders. Doing more pulling movements in comparison to pushing movements will help you to have a better shoulder and balanced body.

5. Less warm-ups

You need a proper warm-up before you go for lifting anything. Just swinging your body or swinging a plate a few times does not complete your warm-up. You need to warm your body before you go for any other exercises using weights in the gym. If you do not perform the necessary warm-up, it is a sure strategy for injury.

You need a good warm-up because it will increase your body temperature, lubricate the joints, wake of the normal system and also improve the capacity to move. Take some time and warm up properly using some dynamic movements before you start your workout.

Build strength the easy way,�Click here

References

Five Best bodyweight exercises

Jun 17, 2015

4259

To maintain your muscle and fitness, you don’t need heavy equipment, weights or a high-end gym. You can perform different bodyweight exercises which will help you to keep in shape and fit. People opt for bodyweight exercises due to the benefits it offers. You do need to buy lots of equipment to start doing bodyweight exercises. You can start small and then gradually keeps adding more and more bodyweight exercises to your existing workout.

If your gym is crowded and you need to wait for your turn to use the equipment and weights, then you don’t have to wait for your turn when you are using your bodyweight to get the best body you’ve always wanted. Consistency is the key and in bodyweight exercises also you will need to be consistent in exercising regularly. Even if you like to work out in a gym, adding the bodyweight exercises will help you to use the waiting time and add more variation to your existing workout.

There are different bodyweight exercises available which help different body parts, but here we’re going to talk about the five best bodyweight exercises.

Benefits of bodyweight exercises

Bodyweight exercises are free and they are versatile, which means you can try different variations. You can do them anywhere at any time. They improve your movement and relative strength. They not only keep you fit but also help you to build muscle and look better.

The five Best body weight exercises

1. Push-ups

Push-ups are easy to do but they help you to build your chest, shoulders and triceps. It also stabilizes your torso and lower back. You can try different variations of push-ups. Different hand, feet and elevated push-up positions can be used.

2. Bodyweight squats

You probably already know the benefits of squats. The bodyweight squat is a basic movement but it offers huge benefits. It improves your ankle, thoracic and hip mobility. It also conditions your whole body and makes you look better. It can perform it against the wall or without using the wall. You can do it alone of can add it your bodyweight circuit. Some people like to add it to sprints, zig zag hops and jumping.

3. Pull-ups

It is considered as one of the most important mass builders. It helps you build your back. It is also a very versatile exercise and you can modify it according to different needs.

You can vary the grip element such as towel, offset grip, thick rope etc. You can also modify linear movement such as side to side movement, leg lift etc with each rep. If you find cool is very difficult for yourself, you can always go for inverted rows.

4. Ab rollouts

This is similar to a plank but is more advanced. It’s a modification of plank. Since you need to torso rigidity for better movement during this bodyweight exercise, it will help you increase your strength. This is a ground-based exercise which is compound. In this exercise your torso stays rigid but the upper body is moved.

5. Bulgarian split squats

If you want more muscle and leg strength, there is one bodyweight exercise that can help you to get both. It is the Bulgarian split squats. It will also improve your knee stability and hip mobility. If you want to hold something heavy while doing this exercise, you can hold it overhead or in a bear hug to increase the efficiency stop.

You can also increase the effectiveness by elevating your front leg on something like a box. That will extend the range of motion.

To find out more about Bodyweight exercises, Click here

References

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