Can You Really Detox Your Body to Achieve Weight Loss?

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There comes a time in your life when you decide to go through the journey of weight loss, and that time comes anytime most especially after a long holiday. During holidays, you tend to relax more and gain lots of weight. And when it’s time to go back to work, you realize that most of your work clothes don’t fit you anymore, then the next thing that comes to mind is how to begin your journey to weight loss.

The journey to weight loss is not always as easy as it seems, but with lots of perseverance and consistency, your journey will be fruitful. You will begin to look for quick and easy ways to lose weight, and the first thing that comes to mind is the weight loss detoxification process.

However, the process of weight loss detox is seen to be the fastest way of losing weight. Most people run towards the detox diet options because it is an easy way out. The rate at which people regard the weight loss detox is more of an exaggeration and a marketing tool than science, because it is not scientifically proven that a detox diet is a permanent solution to weight loss.

Most people might really want to know why weight loss detox is a myth as it is considered to be the fastest and easy way to weight loss. And here is why it is regarded as a myth.

The Weight Loss Detox Myth

Weight loss detox is believed to improve your immune system, aid digestion and also boost your energy level, and most especially it reduces your weight by making you excrete toxin waste from your system.

The toxins are known to have a negative effect on human system. The body system has been regulated to naturally remove this toxin from the system but, it is believed that the toxins are not properly removed. And this is why people still consider the detox diet.

Basically, the weight loss detox is a drastic way of losing weight but it’s not a permanent solution to weight loss. The weight loss detox begins with you fasting, and it also encourages you to eat more fruits and vegetables and to take more water and juice.

Water we know is good for the body but, excess water is bad for your health. Weight loss detox encourages you to stay away from food that contains toxin, and concentrate on natural food like fruits and vegetables, water, juice and also pills and laxatives.

You are bound to lose weight using this method but it can’t last. Once you stop your weight loss detox, you are bound to gain back every weight you thought you might have lost.

This weight loss detox is not really helpful because it has its side effects. The weight you lose during this process is not the fatty weight but water weight. You starve yourself of food and then you become weak, tired, and then you lose calories and energy which is bad for your health.

So rather than make your body suffer, it is better to look for other better options to your weight loss journey.

The Best Way to Lose Weight

The best way for anyone to actually lose weight is by going through a gradual process with consistency and perseverance. This has proven to be effective and a permanent solution to your weight loss journey.

Losing weight through a gradual process is medically okay, healthy and safe for you, unlike the detoxification process.

This can be achieved by eating healthily, reducing your intake of calorie and also adding exercise to your daily routine. This might seem to take forever, but it is the best way to get rid of that excess weight permanently.

Unlike the weight loss detox process that allows you to take pills that might be harmful to your body, and also to reduce your intake of protein which makes you feel fatigue and weak; the long term weight loss process allows you to take in more protein and less sugar, drink water moderately and requires no pills at all. This keeps you healthy, reduce your intake of junks and help you burn off more calories.

The Long Term Way Of Losing Weight

It might just be through exercise, as there are lots of exercises that would lead to you losing weight.

Exercise accompanied with a healthy diet is the best step to your weight loss journey. Although it might not be as fast as the weight loss detox would be, it is more safe and healthy.

Exercise is great for your overall well-being, and when you decide to exercise weight loss, it becomes a necessity. When it comes to exercising, there is no magic at all and you don’t just lose weight; it’s a gradual process.

Exercise is the best way for you to lose weight, but it requires lots of consistency and hard work. If you decide to go on a weight loss journey, it is best to give yourself enough time, set a realistic goal for yourself and aim at achieving it. The good news is, there are many kinds of exercises that you can choose from. You can simply choose what fits you best to lose weight:

10 Effective Fat Burning Weight Loss Exercises To Do at Home

Many assume that the only way to get the body they want is to purchase a gym membership; however, exercising at home can burn fat and calories just as well!

As someone that lost 85 pounds, my weight loss journey started by exercising and burning fat at home. A variety of methods and exercises helped get my first 35 pounds off.

The key to losing weight, burning fat, and being healthy is mindfulness- check out this article for tips on mindful eating. Being mindful of your nutrition and food consumption is so important. It is, the most important factor of health, wellness, fat burn, and weight loss.

Everyone begins their weight loss journey for different reasons, at different points in life. Whatever the reason, you deserve a round of applause! This is a huge decision and it means that you are aware! There is strength and power in that!

In this article, we’ll look into the most effective fat burning weight loss exercises to do at home and why you should start trying.

What is Fat Burning?

Fat burning comes from the metabolism. The metabolism works to turn food into energy.

As we begin to be more mindful of food choices, calorie intake, and exercise, our bodies begin to burn fat. The body starts using the energy stored in the fat cells as fuel and it stops storing away fat.

When fat is used as energy, it means that it is being burned. If you want to learn more about fat burning, take a look at this article: How to Be Healthy and Lose Fat

Benefits of Exercising at Home

As mentioned earlier, my first 35 pounds were lost working out at home. For me, I needed to be comfortable. At the time, the gym meant experienced with proper form; I was neither.

No matter the type of workout, the method or the location, commitment and dedication is key. Exercising at home for fat burn/loss is affordable, convenient, and with a variety.

There are no monthly/annual membership fees. You will be in the comfort of your own home and schedule. You have choices! You can use videos, games, and phone apps.

How to Plan for Exercising from Home

Creating a schedule and sticking to it is very important. It goes back to commitment and dedication. Have you considered the time of day that works best for you? Would a split exercise schedule work (split between morning and evening)?

You have to define your exercise plan, what will your fitness plan look like? Have you selected a dedicated space in your home? Consider transforming an area in the garage, basement, bedroom. I turned my second bedroom into my half office half gym.

Do you need equipment? Consider the need for floor mats, weight racks, cardio equipment, videos or DVD’s.

What about accountability? Consider an exercise buddy or accountability partner.

Having a set plan will help increase motivation. Motivation is going to be necessary to embark on and to stay committed to exercising for fat burn and weight loss. A supportive social environment is also extremely important.

The 10 Most Effective Exercises to Do at Home

1. Elliptical

Ellipticals are designed to be low impact, so they are easy on the joints. They are also versatile because they offer a range of intensities, speeds, and resistance.

For maximum burning, add an incline to your workout. This will activate conditioning in the legs and glutes. Lower inclines and increased intensity work good for the quads.

2. Jumping Rope

Athletes, especially Boxer’s, are known for training with this fat burning exercise.

Besides being one cheap piece of equipment, the benefits are amazing. Jumping rope helps strengthen footwork, builds and strengthens upper back and shoulders, enhances coordination, and also allows one to burn about 500 calories in just 30 minutes.

Intervals are the best way to engage in this workout. Many are unable to jump rope for 30 minutes straight.

This is also a great hotel and travel workout for the frequent traveler. Simply throw the rope into your suitcase and you will be able to continue your commitment to burning fat while traveling.

3. Kettle Bells

This is a great workout! It is a combined- double impact workout. It offers cardio and strength training all in one.

The calories burned are both aerobic calorie (activity that can be maintained for a long period of time) and anaerobic exercises (activity that cannot be sustained for long). Consider this the cardio exercise that builds muscle.

A great way to make this exercise fun and create a group workout is to use Shred it With Weights, a method came up by Jillian Michael, who creates an empowering vibe with unique alternatives for injuries.

4. Running/Walking Stairs (No Equipment Needed)

Like the kettle bell, stair climbing is both cardio/aerobic and anaerobic exercise. Stair climbing burns fat by utilizing the largest metabolically active muscles. It conditions and strengthens many parts of the body:

  • Works out the lower body- legs, glutes, and quads
  • Increases core muscle strength
  • Tones the body
  • Helps build bone strength because it is a weight bearing exercise (weight bearing exercises are known as the best for burning fat means weight training).
  • Is a low impact workout meaning it is easy on the joints.

5. Bike Riding

Bike riding — both stationary and not, have great fat burning benefits. To get there, the intensity has to be moderate.

Maximizing the calorie and fat burn require interval training. Consider doing really high intensity for a few minutes then decreasing the intensity for a few minutes, and so on.

Like stairs and kettle bell, bike riding is an aerobic anaerobic- cardio and strength.

6. Push-ups

Push-ups

can be done everywhere. They are easy with explosive benefits: posture improvement, whole body muscle toning, strengthens vitality, and helps prevent shoulder and back injuries.

Because push-ups build muscle, and muscle means leans muscle mass, push-ups contribute to your body working harder to keep the system running, hence, burning fat.

7. Jumping Jacks

This exercise forces you to work all of your muscles at once. This means that your body is working extra hard therefore, increasing your heart rate and burning a lot of calories and fat.

Jumping jacks are known to be one the best cardio workouts. Because of the full body usage, it is one of the fastest ways to burn fat.

8. Agility Ladder

An agility ladder offers a really inexpensive yet effective and versatile workout. It offers cardio and strength training benefits, making it full impact.

There are a variety of movements that can be done: sideways walking/ shuffles, a variety of hopping, backward lunges, etc.

This is a great beginners video:

9. Squat Jumps

Squats jumps offer amazing toning benefits for glutes, calves, hamstrings, quadriceps, and core. They are considered a plyometric workout- an exercise that builds power.

With more power, we re able to generate force faster. These benefits offer aging benefits, helping with functionality as we age.

10. Mountain Climbers

Mountain climbers are great for belly fat. This is a core strengthening workout, targeting hips and shoulders. The more intensity used, the more effective, which leads to greater fat loss.

Here’s how to do it:

Final Words

Exercising from home is a great way to burn fat. It is cost effective and can fit into any schedule. It is a good idea to review your plan with your Physician.

Equally important- mindfulness. Mindfulness is the key to fat burning and losing weight. A proper diet and commitment to your goals is the perfect recipe for weight loss success!

Remember, exercising from home doesn’t have to be lonely. As stated above, it is a great idea to have an accountability partner(s) and/or create group workouts from home. Even if your group members are not local, jump on Skype, face time, WhatsApp, etc. and you can still have a fat burning group exercise!

The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet

Assuming you are on your way to weight loss, and have begun to implement a strategy for losing weight with a new diet, it’s now time to consider an effective weight loss workout plan.

Part of the plan aspect of working out implies that you are implementing some form of consistency in how you work out, and the frequency of workouts. Simply put, if you examine an effective workout regimen, but don’t consistently Implement by way of actually performing the suggested exercises, your weight loss efforts will fall short.

On the contrary, if you implement these strategic exercises in conjunction with a healthy diet, you will start to see significant improvements in your weight loss efforts and overall quality of life. Your energy levels will increase, and your body’s ability to utilize food as energy will be substantially improved.

So not only are we examining weight loss in the preceding article, but we are also examining the Improvement of one’s metabolic adaptation, and improvements in physical performance. I don’t just mean weightlifting performance, I mean day-to-day movement and activities.

Building a Weight Loss Workout Plan

Though everyone’s body is different and responds differently to certain exercises, there are some general rules and approaches you can take to effectively lose weight while on a healthy diet. We are going to cover several different types of exercises you can implement in a modular way; inserted within your own schedule.

As long as you are performing the exercises, the time in which you perform them holds little relevance in the early stages of exercising to lose weight. Once you reach the more advanced stages, after several months of exercising or more, an adjustment to the exercise routine will be required in order to continually produce effective weight loss results.

In this article, however, we are going to be moving forward with the assumption that you are relatively new to exercising, and have started implementing some healthy eating routines to aid in your weight loss efforts.

Why a Workout Plan Is Needed

You can lose weight strictly with improved diet, however the results are significantly slower than if you were to implement an effective exercise routine to support weight loss efforts.

It’s the equivalent of having a boat and a paddle, or a boat with a high powered motor – both will get you to the destination, but one will do it significantly faster.

When you exercise, your body is training itself to metabolize food as energy. If your body is low on energy deposits, AKA food, it will begin to seek out stored fat deposits and burn those as a source of fuel so you can perform various exercises.

The point of this is that your body will start to improve its ability to allocate resources where and when needed. By resources, I simply mean stored energy by way of food.

And in improving its ability, I mean that your body will become a metabolic machine capable of breaking down and processing food much faster than without exercise.

Workout Plan for Losing Weight

Generally speaking, an effective workout plan for weight loss will include a sufficient amount of cardio or more intensive cardio such as high intensity interval training, along with moderate weight lifting.

When there is a balance between cardio and weightlifting, the body is not only developing its ability to circulate and utilize fluids more effectively, but it is also strengthening the musculoskeletal system which is crucial for losing weight.

The following simple exercise movements are highly effective for losing weight fast:

  1. Cardio (running, biking, jogging, skipping, hiking..etc) – great for keeping the heart rate up, and burning calories, all while improving metabolism.
  2. Push Ups – very simple yet effective full body workout that supports posture correction. If you are unable to perform this movement with ease, then do so with knees down to start.
  3. Burpees – One of my least favorite exercises because it’s so exhausting, yet works amazingly well for improving weight loss results.
  4. Hindu Squats – These differ from regular squats however are very similar to the standard body weight squat. In the Hindu squat the focus is breaking at the knees and hips, squatting down, and touching the ground with the back side of your hand (counting as 1 rep).

Regarding frequency, you can choose to see immediate results with frequent exercise, or less immediate with more days off.

Personally, I like to see results fast! So I suggest a minimum split of 4 days on 3 days off, however if you really want results, take that up to 5 days on with 2 days off. Feel free to change your days off within the below schedule.

The Split Throughout the Week

Monday (Upper Body Push/Pull)

  • 10min Warmup Cardio
  • 50 Pushups as 5 sets of 10, or 10 sets of 5 (maximum 2 minutes rest between each set)
  • 50 Pullups as 5 sets of 10, or 10 sets of 5
  • 10min Cool-down Cardio

Tuesday (Lower Body Legs)

  • 15min Warmup Cardio
  • 50 Hindu Squats as 5 sets of 10, or 10 sets of 5 (maximum 2 minutes rest between each set)
  • 50 Lunges as 5 sets of 10, or 10 sets of 5
  • 10min Cool-down Cardio

Wednesday (Rest)

Don’t forget your rest day to rest your muscles.

Thursday (Full Body Movement)

  • 5min Warmup Cardio
  • 100 Burpees as 10 sets of 10, or 20 sets of 5 (maximum 2 minutes rest between each set)
  • 5min Cool-down Cardio

Friday (Cardio Day)

  • 10min Moderate Pace Warmup Cardio
  • 20min HIIT (High Intensity Interval Training) with Sprinting or Cycling or Rowing for 2minutes HARD/FAST then 2minute moderate/slow pace, then 2min HARD – the objective is to increase heart rate in a controlled manor
  • 10min Cool-down Cardio (walking pace or very slow jog)

Saturday (Lower Body Legs)

  • 15min Warmup Cardio
  • 100 Body Weight Squats as 10 sets of 10, or 20 sets of 5 (maximum 2 minutes rest between each set)
  • 5min Cool-down Cardio

Sunday (Rest)

Another rest day before moving on to the exercises in the upcoming week.

How It Works

The mechanics of how this work is quite simple. We are turning your body into an efficient fat burning machine!

The focus of the aforementioned workout plan is to improve your cardiovascular health and movement patterns. We don’t need to focus on developing thick dense muscles, but we do need to perform some muscle assisted movements such as push-ups and pull-ups.

While developing muscle, you will be able to burn fat significantly faster because muscle tissue burns more calories — even when you’re at rest — than body fat.

Approximately 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. So we want to develop some muscle to allow it to burn your body’s fat even during rest days!

Final Thoughts

The suggested exercises are super simple and easy to follow for a reason – you don’t need complex equipment! All you need is your own ambition and will power to see significant improvements in your life.

Before even starting down the road to weight loss, I want you to first stand in front of a mirror for 10minutes and visualize yourself thinner, stronger, faster…

See your true form, and recognize its only time which separates it from your current state of being. When I initially lost 40lbs in 3 months, it’s because I stood in front of the mirror before and after every workout, and held the intention to align to that version of me which has no patience for failure, weakness, or excess body fat and unhealthy living.

Take pictures to log your progress because it will allow you to reflect back and see how far you’ve come. Share your progress with your friends and family to not only motivate them, but to re-enforce your own efforts.

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

Intermediate workout for men

This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

Day 1: Chest, Shoulders and Triceps

Chest

Triceps

Shoulders

Day 2: Back and Biceps

Back

Biceps

Day 3: Legs

Quads, Glutes and Hamstrings

Calves

Day 4:  Shoulders, chest, and Triceps

Chest

Triceps

Shoulders

Note:

Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

Day 5: Back and Bis

Back

Biceps

Advanced Workout Routine For Men

Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

Day 6: Back & Biceps

Day 7: Legs

Final Thoughts

So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

  • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
  • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
  • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The ‘Girls that lift’ movement is now very much established, and we think that’s awesome.

Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

That’s why today, we are going to be looking at a 5 day workout routine for women to get strong and toned.

If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

Warming Up

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.

Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.

A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.

Sample Warm Up Routine

Let’s look at how you can warm up properly to get the most from your training.

A sample warmup routine could consist of the following exercises and movements:

  1. 1 minute of knee lifts
  2. 1 minute of heel digs
  3. 2 sets of 10 shoulder rolls per arm
  4. 10 knee bends
  5. 20 head rotations
  6. 10 hip rotations

5 Day Workout Routine for Women to Get Strong and Toned

Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process

  1. Flat bench barbell press – 4 sets of 8 reps
  2. Push ups – 4 sets of 10 reps
  3. Cable crossovers – 3 sets of 15 reps
  4. Incline dumbbell flyes – 4 sets of 12 reps
  5. Barbell biceps curls – 3 sets of 15 reps
  6. Alternate arm hammer curls – 4 sets of 12 reps per arm
  7. Triceps rope overhead extensions – 3 sets of 20 reps
  8. Triceps dips – 3 sets of 15 reps
  9. 10 minutes on the elliptical machine

Tuesday – Shoulders and Back

  1. Standing barbell military press – 4 sets of 10 reps
  2. Dumbbell lateral raises – 4 sets of 15 reps
  3. EZ bar upright rows – 3 sets of 15 reps
  4. Seated dumbbell shoulder press – 4 sets of 10 reps
  5. Dumbbell shrugs – 4 sets of 10 reps
  6. Close-grip lat pulldowns – 4 sets of 12 reps
  7. Dumbbell bent over rows – 4 sets of 12 reps per arm
  8. T-Bar rows – 4 sets of 10 reps
  9. 10 minutes on the stationary bike

Wednesday – Cardio Circuit

  1. 10 burpees
  2. 10 push ups
  3. 15 crunches
  4. 20 squat thrusts
  5. 3 sets of 10 hanging leg raises
  6. 3 x 1-minute rounds of plank
  7. 20 minutes low intensity cardio on the treadmill

Thursday – Strength day

  1. Incline dumbbell press – 5 sets of 5 reps
  2. Flat bench barbell press – 5 sets of 5 reps
  3. Deadlifts – 5 sets of 5 reps
  4. Barbell clean and press – 5 sets of 5 reps
  5. Barbell bent-over rows – 5 sets of 5 reps
  6. Barbell snatch – 5 sets of 5 reps
  7. 10 minutes on the stationary bike

Friday – Legs

  1. Barbell squats – 4 sets of 8 reps
  2. Leg press machine – 3 sets of 12 reps
  3. Leg extensions – 3 sets of 15 reps
  4. Hamstring curls – 3 sets of 15 reps
  5. Walking lunges – 4 sets of 10 reps per leg
  6. Seated or standing calf raises – 4 sets of 20 reps per leg
  7. 10 minutes on the elliptical machine

Diet and Nutrition

It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.

Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.

Here are some tried and tested methods proven to give great results.

1. Drink enough water

When it comes to exercise and health in general, adequate hydration is crucial.

Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.

When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.

Aim for 2.5 litres of mineral water per day. Failing that, filtered water is still very good for you.

2. Get plenty of healthy protein

Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.

Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

3. Invest in a good quality whey protein

Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.

Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

4. Don’t forget your veggies

As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.

Vegetables are full of digestive-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavour.

Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.

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