One exercise to get a full body workout

In order to get a true full body workout you need to push your core muscles and cardiovascular system it highest point. There is a single exercise movement that will do just that with no exercise equipment needed… The burpee. There are many variants to this specific exercise and we will be talking about one of them today.

The burpee variant that we will be taking a look at is the 8 count burpee with a jumping jack on the ground. The steps will include the following:

1. Squat with your hands on the ground
2. Kick your feet back
3. Kick your feet out to form a Y shape
4. Bring your feet back together
5. Down into a push-up
6. Up part of the push-up
7. Bring your feet back under you
8. Jump in the air

I will have to warn you, this exercise is not for the faint hearted and will require a basic athletic skill level. But if you are looking for a exercise that will push you to your limit and give you a challenge of progressing further into your fitness journey, the burpee could be your exercise of choice.

How to gain muscle mass the natural way

Let’s talk about how to gain that muscle mass you have been looking for without taking the dangerous drugs and supplements that will effect your health. I mean, that is why we exercise to begin with right? To feel good and be able to enjoy life to the fullest… And of course to have that killer beach body too hahaha.

A good rule of thumb is that if you are trying to gain lean and healthy muscle mass you need to be eating 1-1.5x your body weight in grams. So for example if you weigh 150lbs you need to be eating 150-225g of protein per day. Now this doesn’t have to all come from throwing a big slab of beef on your plate for every meal. You can also use nuts, beans, soy, fish, etc. as a source of protein. Also, spread these meals out. Try to break it down to where you are eating 5-6 times daily. This will increase your metabolism and guarantee that your muscles always have fuel to burn throughout the day.

Include carbohydrates in your diet. It will be impossible to have the energy that you will need to effectively complete and push your workouts needed to get the size desired if you do not have a good source of carbohydrates to burn.

If you are targeting size in your workouts then you you need to limit your cardio. Cardio is also a very effective way to build muscle but for extended periods of time could also hinder this effect. I would suggest a couple days a week of light jogging, keeping it around 30 mins. You can also try doing sprints, this will get those fast twitch muscles working in intervals of sprinting and light jogging.

Keep your workouts under an hour. A lot of times we believe that the longer your in the gym the better shape your going get in. This is not always the case. It would be more effective have an intense workout with less resting time in between the dragging your workouts for hours. You will be sure to build muscle mass more effectively and burn fat as a result of your high intense exercises. Quality over quantity.

Muscle Building Tips: Do’s and Dont’s

Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottom line is to workout in the right direction and not to harm your body. Here are some Do’s and Dont’s for Muscle Building.


Muscle Building Tips: Do’s and Dont’s


1) Popping a pill to reach your health and fitness goal is not the answer! Results are temporary and effects the body adversely in the long run.


2) Remove the tag ” Short cut” from your workout schedule. There is no such thing as quick-fix. Dedication and handwork hold the key for MUSCLE BUILDING.


3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.


4) Don’t go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement.


5) Supplements shouldn’t be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements.


6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet. Always ask your trainer to write down a diet schedule for you.


7) Give rest to your body between two sets, say for two minutes.


8) Not work on more than two muscle groups at a time. Train those muscles in a group which work with each other. This technique has proven to be effective. For eg: Chest and Triceps or biceps and backs.


9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.


10) Last but not the least, Don’t be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.


source: JasdeepSingh

Exercise Reduces PMS

Numerous studies suggest that women can relieve their symptoms of Premenstrual Syndrome with regular cardiovascular exercise (3 to 4 days a week). Here are some findings and theories behind the exercise-PMS connection:

  1. Exercise can decrease abdominal bloating and other fluid-retention problems.
  2. Exercise promotes weight loss, which in turn may reduce symptoms. (Excess body fat is associated with PMS.)
  3. Exercise seems to diminish PMS-related depression and anxiety. This could be due to the release of endorphins and other mood-raising chemicals.
  4. Exercise also reduces stress, another factor that triggers or exacerbates PMS in many women.

Exercising While You Shop

No pain, no gain? Not anymore! Recent studies show that even short intervals of activity, such as walking just 10 minutes a day, can increase your fitness level. Use any opportunity you have to walk.


If you need to go shopping, park your car at the far end of the parking lot and make sure to walk the full length of the mall. You’ll be so fit; you may need to start shopping for smaller sizes.


Exercise Can Prevent Cancer

Colon cancer is the second leading cause of cancer deaths in the U.S. (Lung cancer is the leading cause.)

In recent years, major studies have shown a direct correlation between physical activity and cancer risk. Adding 30 minutes of exercise to one’s daily schedule can decrease the risk of colon cancer by 15 percent. And more exercise can reduce the risk even further.

Moderate exercise has also been shown to reduce the risk of prostate cancer and breast cancer.

Improve Athletic Performance

It’s easy to hit a plateau performing the same activities each time you hit the gym. Vary your workout program if you are experiencing boredom, a lack of results or decreased motivation.


Try alternating among the various equipment and machines, time, weight, level and intensity. Mix in activities that require your body to move in ways it may not be used to, such as experimenting with yoga, swimming laps in different strokes, outdoor recreational sports — anything you don’t normally do. Your body will never know what to expect next.


Cholesterol-conscious Exercise

If you want to lower your blood cholesterol levels, eating a low-fat, low-cholesterol diet is an important step. But to get even better results, you should throw some exercise into the mix.

Studies show that people who exercise regularly in addition to eating healthfully fare better than those who focus solely on diet. Exercisers have higher levels of the “good” cholesterol (HDL, or high-density lipoproteins) and lower levels of the “bad” cholesterol (LDL, or low-density lipoproteins).

How to Build or Improve Endurance

First, endurance exercises are any activity (walking, jogging, swimming, ect.) that increases your heart rate and breathing for an extended period of time.


How and Where to Start


-Build up your endurance gradually, even if just starting out with as little as 5 minutes of endurance activities at a time, depending on the person.

-Starting out at a lower level of effort and working your way up gradually is especially important if you have been inactive for a long time. It may take months to go from a sedentary lifestyle to doing some of the activities suggested.

-If your goal is to work your way up, eventually, to a moderate-to-extensive level that increases your breathing and heart rate. It should feel somewhat hard to you at first.

-Once you reach your goal, you can divide your exercise into sessions of no less than 10 minutes at a time, as long as they add up to a total of a minimum of 30 minutes at the end of the day (doing less than 10 minutes at a time won’t give you the desired cardiovascular and respiratory system benefits). The exception to this guideline is when you are just beginning to do endurance activities or have certain health situations.

-Try to build up to a minimum of 30 minutes of endurance exercise a day for 3-5 days of the week. More often is better depending on what your looking to get out of it.

Exercise Safely


Endurance activities should not make you breathe so hard that you can’t talk. You shouldn’t feel dizziness or cause chest pain.


-Do a little light activity before and after each endurance exercise session, to warm up and cool down (example: easy walking and calm breathing).

-Stretch after your endurance activities, when your muscles are warm to prevent from cramping.

-As you get older, your body may become less likely to trigger the urge to drink when you need water. In other words, you may need water, but you won’t feel thirsty. Be sure to drink liquids when you are doing any activity that makes you lose fluid through sweat. The rule of thumb is that, by the time you notice you are thirsty, you are already somewhat dehydrated (low on fluid). This guideline is important year-round, but is especially important in hot weather, when dehydration is more likely. If your doctor has asked you to limit your fluids, be sure to check with him or her before increasing the amount of fluid you drink while exercising. Congestive heart failure and kidney disease are examples of chronic diseases that often require fluid restriction.

-Older adults can be affected by heat and cold more than other adults. In extreme cases, exposure to too much heat can cause heat stroke, and exposure to very cold temperatures can lead to hypothermia (a dangerous drop in body temperature). If you are exercising outdoors, dress in layers so you can add or remove clothes as needed.

-Use safety equipment to prevent injuries. For example, wear a helmet for bicycling, and wear protective equipment for activities like skiing and skating. If you walk or jog, wear stable shoes made for that purpose.

Picking Up the Pace


-When you are ready to progress to a higher level, build up the amount of time you spend doing endurance activities first; then build up the difficulty of your activities later.



-Example: First, gradually increase your time to 30 minutes over several days to weeks (or even months, depending on your condition) by walking longer distances. Then start walking up steeper hills or walking more briskly. This should greatly enhance you endurance and help you to feel more healthy and outgoing.

Any of these activities could be considered to a mild to moderate type of endurance activity.


-Swimming, Bicycling, Cycling on a stationary bicycle, Gardening (mowing, raking), Walking briskly on a level surface, Mopping or scrubbing floor, Golf, without a cart, Tennis (doubles), Volleyball, Rowing, Dancing.

These would be considered a more extensive or vigorous endurance activity.


-Climbing stairs or hills, Shoveling snow, Brisk bicycling up hills, Digging holes, Tennis (singles), Swimming laps, Cross-country skiing , Downhill skiing, Hiking, Jogging.