Upper -Body Push Workout

Upper -Body Push Workout

We all know workouts are a necessary element not only for women but also for men to stay healthy, fit and smart. Workouts are not only good for your health but also to stay active. Now many of the online websites and exercise and nutrition programs share proper workout plan for those who don’t have time to go to the gym. You can simply follow these workout plans at home also with a proper diet plan. Here is a workout plan given that only proof a muscle building routine doesn’t need to be complicated to be effective. This upper-body push workout plan for Tuesday is systematically crushed your triceps, shoulders and chest and, in fact, you will love the simplicity of this workout plan. This workout plan is simple and effective for your upper body as it shapes your upper body well. This workout plan is also easy as it doesn’t contain very difficult exercises. While doing this workout plan, chances are, it will challenge your upper body for gains like never before, and pushing muscles like never before.

General Guidelines for Workout: In the exercise format, try to complete the workout and only insert your exercise choices in the form of workout. With a resistance that can fit the exercise prescriptions listed, work to achieve muscular overload. Record the resistances and training date used and the repetitions achieved for each performed workout. Use properly safety conscious and exercise techniques in order to get maximum effective result. When the exercise techniques cannot be maintained use a spotter or stop on certain exercises. According to exercise prescription, attempt to progress on each workout in terms of using more resistance and in terms of doing more repetitions.

Procedure to do it: For the first four weeks, perform this workout plan on every Tuesday. The details of all exercises are given below, with its complete set of instructions, all you have to do is to make sure that you finish all the sets and reps for one movement before moving on to the next step. Of your own choice of cardio, finish off the workout with an optional 20 to 30 minutes. Here is the detail and instructions of all exercises are given below:

Barbell Pause Bench Press Exercise: For about six to eight maximum repetitions, choose a load that you can press. For every minute on the minute (EMOM) perform 2 to 3 reps for 20 minutes straight. Rest or weight until the next minute begins if you complete your reps before the end of the minute. For the 20 minutes straight, once you can do the 3 reps every minute on the minute then increase the load by the ratio of 5 percent or 5 pounds. This exercise plan requires strength and stamina for doing it, but this exercise is best for the upper-body push.

A Dumbbell single-arm overhead press exercise: Here is another effective exercise that is included in your Tuesday workout plan for the upper-body push. This workout plan requires a lot of strength and stamina, but its results are also effective and quick. The very first step for doing this exercise is to grab a dumbbell of 20 to 25 pounds. For 10 minutes, perform at least 10 reps every minute on the minute. On the remainder of the minute, do all the 10 reps on your right side and then rest for a minute. Switch to the other arm and do all 10 reps again on your left side when the next minute begins. Increase a load of dumbbell by 5 pounds, once you can do 10 reps for the 10 minutes straight per side.

Tempo Push-up Exercise: Start this step by doing 5 rounds of push-ups in which each round is of five minute long which further followed by one minute rest after each round so the total time for 5 rounds of push-ups is 10 minutes. For every round below, follow the prescribed tempo and try to complete as many reps of push-ups as the tempo will allow in a minute. Following are the description and instructions of each round with the prescribed tempo.

Round 1 is Eccentric (3-1-1): This round means lower for 3 seconds then pause for just 1 second at the bottom lift for 1 second.

Round 2 is Isometric (1-3-1): This round means lower for only one second than pause for further 3 seconds at the bottom lift for 1 second.

Round 3 is Concentric (1-1-3): In this round you have to be at lower for 1 second then pause for further 1 second at the bottom lift for 3 seconds.

Round 4 is continuous: This round is continuous which means you don’t have to stop while doing push-ups. In this round, go lower for 2 seconds than lift for 2 seconds without any pause at the top or bottom.

Round 5 is Max Iso: In this round, go down lower into the bottom for a push-up so that your chest hovers is just a bit above from the floor. Now try to hold this position as long as possible. If you don’t have this much stamina then at least holds on to this position for a minute.

These all are proper tempo push-ups that require a lot of energy, strength and stamina and its results are also very quick and effective. Push-ups are the best workout for upper-body push but if it can be done with proper instructions and by following all these rounds and prescribed temp the results will be more effective, positive and quick.

Bear Crawl exercise: For at least 10 minutes, do a bear crawl. Bear crawl may look easy, but it requires strength for doing it. You can perform a bear crawl exercise in a couple of different ways. The first option of doing a bear crawl is to do it continuously for 10 minutes and rest only when needed. The second option for doing a bear crawl is performed it for 30 seconds continuously then rest for 30 seconds. With every passing week, add a second of work in a bear crawl and remove a second of rest.

This is the workout plan for the upper-body push for Tuesday. Follow this plan on every Tuesday and see the positive results. After few weeks, you will see a positive difference in your upper-body.

Best Fitness Tips for Women to Stay Healthy

Best Fitness Tips for Women to Stay Healthy

Do you want to know that in record time how to get a toned and trim body? Here are some secrets of getting a trimmed and toned body in record time which are shared by one of the top personal exercise psychologist, fitness trainer and fitness instructor for the ultimate motivation and moves tricks in order to kick a fitness routine into high gear. Here are some effective fitness tips for women, all you have to do is put few of them in action every week so that you are guaranteed to see its quick, faster and effective results:

  1. On a Treadmill, Tone Up yourself: With a 10 minute sculpt or cardio session, save your time at the gym. When you are running on treadmill hold a dumbbell of three to five pounds in each hand and set the speed of treadmill to a brisk walk. It is one of the effective fitness tips for women to do a one-minute set each of bicep curls, shoulder presses, side laterals, triceps extension, and one after another standing triceps kickbacks as you walk. This is an amazing challenge and workout for the upper body that gets your heart pumping. Each week, do this series at least twice or thrice. Do four-minute sets as you improve and get use to it.
  1. Power Up your Runs Every time: At the end of every run, adding wall sits to strengthen your hamstrings, glutes and quads in order to improve your endurance and speed. With your feet shoulder-width apart, lean again a wall then squat. Try squat until your knees bent at 45 degrees. Work up to doing at least 10 sets and hold for 30 to 60 seconds every time. This is another effective fitness tips for women, to add a challenge in this by including heel raises. Lift your right heel and then lift your left heel, and after that lift both heels together twice.
  1. Try to Chart or Note down your Progress: This is one of another unique fitness tips for women by using a fitness report card, you can stay motivated. According to the Ken Alan, a based personal trainer in Los Angles, note down these subjects: flexibility and attitude, muscle conditioning and cardio on your fitness report card. Set your goals and at least four times a year grade yourself from A to F. You will definitely want to stay in a great shape when you see on your progress card how much you have improved.
  1. Add All-in-One Toner in your workouts: A side-step squat with a wood chop works your torso, arms, back, abs, legs, butt and inner thighs. By holding a three to four-pound medicine ball in your hands, you have to stand with your feet shoulder- width apart. In order to keep your ball at the eye level over your right shoulder, bend your arms up, this is one of the effective fitness tips for women to get quick and better results. Step out with your left leg, as you bring the ball towards your left knee, after that step out your left leg and then bend it at the 90 degrees by keeping straight your right leg. After it, return to the standing position. After doing 10 to 15 reps of this exercise repeat it again on the other leg.
  1. Work out Even in your Workday: In order to strengthen your core, sit on a stability ball and keep dumbbells tubing at your desk. Like overhead presses, dumbbell curls and abs crunches, squeeze in 12 to 15 reps of an exercise and aim for doing at least two to three sets of each exercise. It is one of the effective and healthy fitness tips for women who wanted to stay fit, smart and active as it provides you more free time to fit in fun workouts like tennis or biking.
  1. Take a challenge of Jump-Rope: jump-rope double-turn maneuver is one of the best and effective cardio workout and healthy fitness tips for women. In only one minute, you will burn about 26 calories. For the first five minutes, do a basic jump then jump twice and this time try to jump as high as you can and also turn your rope twice as fast as it passes under your feet twice before you land. This can take patience, timing and power but just by working at it, you will be getting in a great shape.
  1. Give a break to yourself: In order to get results, you don’t have to be a fitness saint. 8-/20 is the healthy and effective plan to follow which means you will exercise regularly eighty percent of the year and also eat well in that time period. Know that due to work deadlines and holidays you will slip 20 percent of the time. You become more likely to stick with it for life when you accept that fitness is not at all-or-nothing proposition.
  1. On Weight Loss, Get a Jump: In order to improve your leg strength and cardiovascular stamina, add a plyometric box jump to your workout which is one of amazing fitness tips for women. By doing this, you will really sculpt your quads, hamstrings and glutes. Find at least one-foot high sturdy box and start your exercise with a standing position and after that jump to the middle of the box explosively and then jump to back down. Repeat the same procedure at least 20 times.
  1. Addition in your Crunches: Crunches is one of the most effective and beneficial cardio exercises and also amazing fitness tips for women that can help to flatten the lower belly. During a crunch, as you lower down your chest away from the knees then do not relax your abs, you can get only half the ab-toning benefit. According to Steve leg, an author of total body transformation and founder of wholistic fitness personal, you need to sustain the concentration on the way down, in order to get the firmest abs possible.

These all are the amazing and very effective fitness tips for women so that by following these tips they can stay healthy, active and smart.

16 Fitness Tips for Women to Lose Weight up to 100 Pounds

16 Fitness Tips for Women to Lose Weight up to 100 Pounds

For sure, it’s a hard work to lose weight and sometimes you just need a little inspiration from someone that help to inspire you for some positivity. Here are some best examples of some women with whom you will be inspired as they lost almost 100 pounds by following fitness tips for women to lose weight given below:

  1. Always start with a small. If you think you cannot maintain a hectic or hard exercise routine then start with a light jogging or walking for only 15 minutes a day. Increase the time of walking or jogging day by day. Do not increase it by 20 to 30 minutes slightly increase the time of your walking like 5 to 10 minutes maximum after 2 to 3 days.
  1. Whenever your weight loss plateaus, do not give up. You have to keep pushing the effort and you have to push through your plan to work. By doing like this, you cannot get discouraged.
  1. You have to be realistic about which habits you need to go. A girl Brianna Blank from Westwood shared her experience and she said when she was heavy she used to eat French Fries every day and carbs also with almost every meal like for dinner bread with pasta and sandwiches for lunch. For weight loss, so heavy diet in carbs and fried foods is not at all conductive for this purpose. An effective fitness tip for women to lose weight went from three large meals a day to six meals, but these meals are small in quantity. If you want to lose weight quickly then eat those meals that are made from fresh vegetable salads or with lean meat and nuts. These are highly rich in proteins and contain no fats.
  1. Try to find meals that are healthy and you eat it all the time. Minimize the intake of a lot of sugar and calories and most of the women consume a large amount of sugar and calories from the drinks. If you want to stay fit and want to lose weight than challenge yourself to drink water only and say no to all sugary drinks.
  1. One of the healthiest fitness tips for women to lose weight is that women who like to eat bread can switch to wheat bread and instead of eating white rice switched to brown rice. Wheat bread and brown rice help you to lose weight.
  1. When you know you have to go somewhere out for dinners, where you definitely eat extra calories, then throughout the day, try to eat lighter meals for example only a smoothie in breakfast and fresh vegetable salad only for lunch.
  1. Replace your bad snacks with the good ones like most of the girls like to eat candy bars, chips or other junk foods which contain a large amount of oil and sugar. Replace these bad snacks with the healthy protein shakes and bars, celery sticks with PB2, Pistachios and with low-fat string cheese.
  1. Whenever you go at any restaurant, order smarter salads. Healthy fitness tips for women who used to go at restaurants is that instead of ordering burgers, tacos, fries and shakes order something healthy like salads without croutons with a low-fat dressing on the side.
  1. Stay healthy by cooking for you. Bake a fish with olive oil or you can also make it with barbecue style ground turkey. Eating more carrots, green beans, low-fat cottage cheese, celery, pistachios, string cheese, low-fat yogurt, olives, tangerines, and grapes is a healthy fitness tip for women to lose weight.
  1. If you are feeling unsatisfied after eating a meal or snack than double down on veggies. Eating vegetables is far healthier than eating junk foods.
  1. For a late night at works, pack healthy snacks for yourself. A girl, Alyssa Ann Heidemann from Sioux Falls, South Dakota shared her experience that she came back at home from work at 9.30 or 10.00 P.M. and on her way to the home she brings healthy snacks and food with her so that she feel more in control.
  1. Do not try to stock those foods that temp you. Those women who love to eat ice cream try not to bring it at home. Eat it only at the restaurants or ice cream bars and buy only a single serving of ice cream if you want to lose your weight.
  1. If you are working women and your work is to sit on a desk for the whole day than during your lunch breaks try to move or walk. After having your lunch, walk for at least 20 to 30 minutes outside. Also, take short walks while working or try to move more.
  1.    Effective fitness tips for women to lose weight are to lift weights. Cardio exercises and power lifting has helped me to burn fat. Lifting heavy weights with a trainer is a good way to burn calories. Cardio exercises are especially good to burn calories from thighs, hips, belly and shoulders. If you eat poorly than do not uses exercise as an excuse. If you are doing exercise than it doesn’t mean you can eat whatever you want. Eating healthy foods like fresh fruits and vegetables while doing exercise is a healthy fitness tip for women to lose weight.
  1. Make a weekly cheat meal for yourself and allow yourself to eat only one cheat meal in a week after the hardest workout.
  1. Drinking as much water as you can is another healthiest fitness tips for women who wanted to lose weight quickly. Make you habit to drink a largely filled glass of water before having a meal so that your stomach will be full with water and you eat less after drinking water. If you are working women then carry a gallon of water with you and drink it all day long until it’s finished.

These are few healthy fitness tips for women to lose weight up to 100 pounds. Above mentioned tips are the few fitness tips for women who want to lose their weight and want to live a healthy life.


Best, Effective and Efficient Fitness Tips for Women

Best, Effective and Efficient Fitness Tips for Women

Those days are gone when women were simply bound for kitchen and home. From the yesteryears, this scenario is so old-fashioned and outdated that nowadays, women can not only handle their home and career well but also manage their overall personal growth very well. Many of the women lately are the victims of poor fitness regime and obesity due to this role reversal. Many of the women also face a lot of problems and difficulties associated with their health because of the stress of juggling a home as due to the lack of proper physical workouts and exercise. Complaining is not the solution of this as it is not easy to find a balance between professional and personal life with a healthy diet and fitness. Here are the fitness tips for women who are working:

  1.  Throughout the day, stay active: If you do not have a work like keep standing while working or stand up during the meetings than during your lunch break take a short walk. After every half, an hour tries to take a short walk around for just a minute and then get back to your work or desk. You just have to make up your mind as options are there so if you want to stay healthy and fit stay active for a whole day and take a short walk during your work time.
  2. Keep healthy snacks in your house: It is not a problem, if you have a habit of eating snacks throughout the day, instead of harming your health healthy snacks will come to your rescue. In order to stay away from various diseases that harm your fitness, stock up with all the healthy snacks and store your home with healthy and fresh snacks. It is an effective fitness tip for women.
  3. Create your own healthy and effective exercise pattern: According to your own convenience, create an effective exercise pattern. If you don’t have enough time then for at least 20 minutes and at least twice a week try adapting to strength training or the interval training like running or walking which will help you to tone your entire body.
  4. Eat a healthy and good breakfast: We all know well the positive effects of eating a healthy breakfast. In order to stay healthy and fit, working women should also maintain a proper healthy diet with the workouts. Especially in your breakfast include lots of fresh fruits as the fruits that are rich in glucose, it will keep your sweet cravings at bay. For energy, you will also include some dry fruits with your fresh fruits in breakfast.
  5. Make a habit of doing treadmill for just 10 minutes a day: Make a habit of doing treadmill session for just 10 minutes along with holding a dumbbell of 3 to 5 pounds in each hand. Also, do a one-minute set of each triceps, bicep curls, side laterals, triceps extension and standing triceps one after another as you run or walk. While pumping your heart smoothly, this exercise will also allow toning your upper body as well.
  6. Different techniques of Crunches: Most of the times, more than their abs women tend to use their neck muscle, while doing crunches. If you are doing the same, then this practice is completely the wastage of time. Before starting your crunches, by pressing your tongue flush against the roof of your mouth focus back to your abdominal muscles. This is the right and effective way of doing crunches.
  7. Drink as much water as you can: For the proper functioning of your body, enough water is very essential. At the regular intervals keep drinking water so that you do not dehydrate yourself. Even you are at work or busy somewhere else, don’t forget to drink water.
  8. Reduce the intake of refined carbs: limit or reduced the intake of refined carb rich foods like chocolates, honey, cookies and white rice. It will spike your blood sugar level when you eat a refined carb rich food as these will produce more insulin that further increase the amount of fat in your body.
  9. Do everything in the limit, do not overdo anything: women don’t have to exceed the limit of health and fitness training more than an hour. One hour is enough for a day to exercise. Never over do extra exercises or any form of exercise or do not try to spend more time in the gym. This will just make you exhausted and tired. Within a certain time frame focus on limited exercises to make your training session effective as well as fun, it is the best and most effective fitness tips for women.
  10. Try to be Flexible: Trying to stick to the same routine at may get impossible. Try to be open enough to take it in your strides if you have decided your mornings to something come up and workout. Make up your mind that you will go anytime to the gym in the day whenever you found a window of an hour instead of sticking to the same routine. Start your exercise 45 minutes earlier if you have to attend a meeting. In this case, firstly go to the gym then come back and change and then go on your way to work. Just giving you a leeway is the only and effective key here.
  11. Workout with your best buddy: call your best friend to join you at the gym or take your pet along with you at the gym for a workout session if you are bored to work out alone. In order to achieve goals quickly, working out with your best buddy or whom you know well will be effective and it can keep you motivated as well. It is also fun and cool to work out in good company.
  12. Carbs are essential for Health: Carbs are essential for your body as they provide energy to your body. So, increase the intake of fruits and many other high fiber crackers in your daily routine. In your daily diet also add some protein so that the carbs can break down more slowly.

Golden Fitness Tips for Women to Lose Weight

Golden Fitness Tips for Women to Lose Weight

Fads of diet come for some time but after that they go, but the sensible ideas of slim-down stand the test of time. Here are some golden fitness tips for women to lose weight given below that helps you to lose weight naturally and without any side effects.

The golden rules to lose weight and fitness tips for women are:

  1. Never ever skip your meals; you are less likely to make choices when you get too hungry.
  2. When you are under a lot of stress, don’t go on a diet as it is unhealthy.
  3. Ideally in a week you should not try to lose weight more than 1 to 2 ½ pounds.
  4. As compare to a longer bout of exercise, a short bout of exercise is more effective.
  5. You have to know that you can’t go back to your older eating habits if you want to lose weight for good so it’s important for you to change your lifestyle as it’s a healthy fitness tips for women.
  6. Eating too little amount of food can backfire. You may slow down your metabolism is you take less than 1200 calories. So, taking more than 1200 calories a day is necessary and healthy to stay fit.
  7. Whenever you are hungry, don’t grocery-shop as you are likely to buy low nutrient and high-fat products.
  8. Effective fitness tips for women who wanted a toned and fit figure is that dieting alone is not enough so you need to exercise daily. Exercise also allows you to stay active, fresh and healthy.
  9. At your next meal, resolve to make better choices because a slipup does not have to lead to a whole day of overeating.
  10. Try to cut down, not out, this statement means, instead of removing entire categories like fats, carbs, etc trim the portions of food.

Smart Diet steps and natural fitness tips for women are:

  1. Have a healthy breakfast. People who eat a healthy breakfast tend to eat fewer calories throughout the day.
  2. Early in the day, pump up your intake for healthy and effective results. As compare to simple crabs, protein is digested at a slower rate so you will feel full for a long time. This is one of the golden key and fitness tips for women to stay slim and fit.
  3. Savor on each bite and try to eat slowly as it is healthy and will make you satisfied with the less amount of food.
  4. If you have a problem in controlling to eat your favorite food like an ice cream then a key point and fitness tip for women at this point is that do not bring that food into your home. Eat your favorite fatty foods only in the restaurants.
  5. Always bring lunch to work that you make at home. It will probably have fewer calories and be more healthy and nutritious.
  6. One of the healthy fitness tips for women is that get enough sleep when you are tired you are more likely to give in to cravings.
  7. Only eat at the time, when you are seated at the dining table. This will make you do less unplanned nibbling.
  8. Never eat directly or straight from the bag or box, try to keep portions in control.
  9. Eat five times a day in which three portions are for meals and two are for snacks. Save some calories for the healthy snack between meals.
  10. Most of the women have the habit of eating their children’s leftovers so instead of eating that leftovers save it for the bird feeder.
  11. One of the most effective fitness tips for women who think that they eat more quantity of food in meals will make a habit of drinking a big glass of water before having a meal. Drinking water before meals help you to feel full and you can eat less.
  12. Also, finish your meals with a same large filling glass of water.
  13.  Whenever you eat, use small plates so that you think that you will eat more. This is an amazing fitness tip for women to eat in a small quantity.
  14. Focus more on what you can eat, instead of think too much about what you can’t eat. Like, think more about healthy fruits, fresh vegetables, fish, whole grains, nuts, and legumes.

Cooking tricks is another healthy fitness tips for women which are:

  1. Rather than choosing oil packed tuna go for the water packed tuna as it will allow cutting more calories by almost a third.
  2. For the lightest possible spray coating, rub oil onto the pan with the help of a paper towel and always use nonstick spray to sauté foods.
  3. In the single serving containers always try to invest and use them for the leftovers. In this way, you would not polish for everything.
  4. If you are doing a lot of tasting while cooking, then always use a tiny spoon and eat less for dinner or lunch. While cooking, the calories from those little tastes can really add up.

Workout secretes and its effective fitness tips for women are:

  1. Doing a strength training exercises is one of the best ways to rev up your metabolism rate and at least twice a week does the strength training exercises. Throughout the day, building muscles can help you to make your body more efficient at burning the body fats even when you are resting.
  2. If you don’t want to exercise alone or you feel bored while doing exercise then tape your favorite TV shows and only watch them when you exercise.
  3. In order to feel good during exercise, be sure to wear comfortable clothes and supportive sneakers.
  4. One of the effective workout fitness tips for women is to get into a regular routine of exercise. You will find your appetite may change, as you get healthy and fit, especially in the case of junk foods.
  5. When you are pressed for time or busy in some work then create a shorter walking route for that days because it’s far better than doing nothing at all.

These all are the healthy fitness tips for women who want to stay slim, smart, active and even healthy. All of them are the natural ways to lose weight and stay fit.