* The 'Beach Body' look, something that many young men try to achieve
through harmful drugs and many times starvation and radicall diets,
I teach you the secrets to gain it, naturally !
An Easy to Follow Program to Stay in Shape Anytime and Everywhere:
I designed a simple but effective total fitness program (strength, flexibility & endurance) that you can do anytime and everywhere without fitness equipment when you don’t have access to a gym. I am using this program myself to stay in shape at home and during traveling when I cannot visit a gym.
The following exercises are simple but effective. It is appropriate for men, women, and children of all ages. For best results, you’ll want to do this program two to four times per week, at a level of intensity that you’re comfortable with. A slight burning sensation in the muscles you’re working is normal, but if you’re feeling significant pain, stop immediately and consult with your doctor before resuming this program.
Here it is:
Part A: Toning (Strength & Shape)
Rules Part A
Breathing: exhale while flexing a muscle, inhale while relaxing.
Posture: Knees are always a little flexed. Shoulders and back stay relaxed. Upper body and back remain straight while keeping the abdominals tight.
Performance: Perform the movement slowly, with concentration, while feeling the muscle you work on.
Amount: Do 1-3 sets every exercise for 10-30 repetitions each. Between sets, rest for about 30 Seconds. You can also do some stretching while resting.
Continuity: For best results, do this home exercise program on a regular basis, 2-4 times a week
Individuality: Choose your own level of intensity for performing
the exercises. Your body, especially the joints, spine etc. shouldn’t hurt,
but a light burn of the muscles you work on is a good signal. Beginners
should start at a slower pace and go with less repetitions. Be patient
while you build up your fitness level.
Legs
take one step forward. Move up and down, bringing your back knee almost
to the floor, while pressing heels into floor and keeping spine straight.
Repeat using other leg
Legs and Back
Hold yourself on something stable on hip height. Keep heels on the
floor while squatting until the upper legs are parallel to the floor. Return
to stand. Press with heels and not toes. Keep spine straight all the time
Biceps
use a weight moving forearms up and back down to upper legs. Keep posture
straight. Elbows stay on the sides of the body and only forearms move
Calves
Stand on step (stairs, phonebook etc.). Slowly rise up and down onto
the balls of the feet.
Chest, Arms, Shoulders
Push ups. Keep back straight, bend elbows up and down without relaxing
on the floor. Beginners keep knees on the floor
Triceps
Hold weight behind head, bend elbows, moving up and down.
Upper Abs
Lie on back with bent knees, feet flat, lifting your shoulders of the
floor and then back. Keep arms straight.
Shoulders
Weight in hands, move arms up to shoulder height sideways, Hands, elbows
and shoulders are always one line.
Butt
On your knees and hands, keep arms straight and back always in line
with floor. Lift leg out to the back keeping knee straight, tighten buttocks
while lifting and flex them hard. Repeat with other leg.
Hamstrings
Stand up straight keeping knees together. Bend knee back and upwards.
Repeat with Leg.
Lower Abs
Lie on back, lifting butt a little and bringing knees toward head.
Lift shoulders a little at same time.
Some extra toning tips:
- think of toning as time for yourself. As meditation in motion
- work at a medium pace - not too slow, not too fast, each way should
take about 2 seconds
- try to feel the muscle you are working on, connect your mind to it
Part B: Stretching and Flexibility
The second part of the program is to stretch and relax you. We tend
to loose flexibility as we age! I designed a simple but effective total
body stretching program that you can do anytime and everywhere. Stretch
as much as possible, at least once a day. Especially before, during and
after exercising and before going to sleep. Open up your body for a healthy
quality sleep and lifelong flexibility.
Rules Part B
The stretching and relaxing exercises an be done before, while and after any activity, as well as just to relax you anytime and everywhere you are.
Breathing: Go into the stretching position while exhale, hold it and continue with normal, slow breathing, don’t hold your breath, stay relaxed.
Performance: Be conscious while stretching, feel the movement, the relief and stretch of the spine and muscles, stop every stretch as slow as you started.
Amount: Do every muscle stretching exercise 1-3 time and hold for about 20-40 seconds each, do just small breaks between.
Important: Stretching means relaxing, not flexing the body. Relax
and enjoy the relief, don’t flex or force the body into pain, although
a little comfortable feeling of the stretch is good. If you have any sharp,
uncomfortable pain, stop the stretch immediately.
Back
Lie on back holding knees. Bring them into chest making the spine round.
Hamstrings & Back
While standing, bend knees slightly. Wrap arms around legs at back
of knees. Relax.
Rear Shoulders and Neck
Straighten one arm and pull it across the front of the body by the
elbow with the other arm.
Front Legs
While kneeing on the floor, lean back holding your weight on your hands
until you feel a stretch in your front legs.
Neck
Reach over to opposite side of head and pull head gently to the side.
Chest, Shoulders and Bizeps
Lean against a wall with one straight arm, fingers facing behind you.
Turn upper body away from hand on wall.
Back and Triceps
Point one elbow straight up with the forearm behind the back, with
other hand pull elbow toward your head and slightly to the back.
Legs and Back
Bend your knees, make spine round. Place hands between legs an relax,
keeping wheels on the floor if possible.
An extra stretching tip:
- Try to look at stretching as relaxation of body and mind.
Part C: Cardio (Endurance & Fat Burn)
The above program allows you to work effective on your toning and flexibility anytime and everywhere. All you have to do now is to include some cardiovascular activity and you are well on your way to optimum fitness and well-being.
Walking is THE ultimate cardio activity. You can do it anytime and everywhere.
Remember - we are made to walk and used to walk up to 30 miles a day. Walk
as much as you can, every day. As with every cardio activity, maintain
an energetic page for optimum aerobic benefit. I love to walk, I do it
every day, especially in the morning. Cardio activities are even more effective
and burn more calories if done in the morning on an empty stomach. Just
make sure to drink lots of water before and eat a healthy breakfast right
after - and you are ready to go for a great day!
Some extra Cardio tips:
- always drink enough water before, during and after cardio exercises
- don't do cardio on a full stomach, wait at least 1.5 hour after a meal or it first thing in the morning on an empty stomach
- maintain an energetic page, you should still have enough air for a conversation, but it definitely should make you sweat (an indication that you burn fat!).
- exercise for at least for 20-30 minutes, medium intensity for a longer period of time is key to burn fat and work on your endurance when doing cardio
- If possible always do your cardio activities outside in nature i.e. take walks, bike rides, play basketball, soccer, tennis, trekking etc.
stay fit, healthy and happy always!
Techniques
and Tips
21's - The Ultimate Pump For Your Arms