If you wish to develop a healthy and lean body, then you have to take up an exercise routine that is designed to help you lose weight and maintain lean muscles.
There is a misconception that it is not possible to pick exercises that can help you develop muscles as well as slim you down. However, if you choose the right blend of exercises, then you can see faster results and get more from your workouts.
If you wish to lose weight faster then you can take up the lean mass 15 routine that happens to be a month-long fitness plan. It is used to develop lean muscles and increase cardio while burning away the fat. It is a high-intensity routine that can help you build muscles faster.
Since it is high intensity, it is not an exercise plan that can be followed for more than four weeks. You can take this up for a month and then go back to your routine to lose weight. You might also have to take a small break to help your body recuperate. If you go about continuously exercising, then it will end up stressing you out.
Once you decide to take up this routine, you have to prepare yourself to take up more physical activities and rest little. Your rest periods will also include some form of activities so that your body is in constant motion. So, you will be giving your body a complete and thorough work out that can help you reduce the fat content in your body at a rapid pace.
This exercise program is pretty easy to follow and can be modified to suit your body type. You can pack in maximum activity in minimum time. It is effective in reducing fat and increasing lean muscles.
When you wish to develop stronger muscles, you have to be able to do an exercise repeatedly for long periods of time or a larger number of repetitions. Then, and only then, will you be able to achieve the desired results? For example, a person who does a higher number of squats during a work out regime has the chance to burn away more fat and develop stronger muscles as compared to someone who does fewer squats. So, the key is to train your muscles to become stronger and not burn away easily. However, stronger muscles do not mean they are leaner, and so, you have to ensure that the exercises you take up target the right muscles.
Here are some exercises that target the waist.
- Lie down on the floor balancing your body on the left side. Place a rolled-up towel between your thighs.
- Your forearm has to be perpendicular to your torso.
- Your foot should be on the floor in front of your left foot to support your base.
- Lift up your hips such that your body remains in a straight line from your head to your toe and squeeze the towel tightly between your thighs. Hold it there and count until 60.
- Repeat this ten times and do three sets of it.
- Sit down on a mat on the floor and lean backward to place your elbow and legs together over a wall such that your knees bend at 90 degrees.
- Raise your legs upwards and lean them against the wall and then press your lower back on to the floor and squeeze your abs as you raise arms to reach your feet. Keep your elbows soft.
- Press your feet into the wall.
- Curl up about 1 inch and do 20 pulses. Come down about an inch.
- Do three sets of this and keep trying to touch your knees to your chest.
- Sit on the floor and bend your knees and lay down your feet flat on the ground.
- Rest your elbows on the floor.
- Press your lower back on the floor and squeeze your abs together and curl up your torso towards the left side. Lift your arms such that your hands hold the left thigh.
- Holding the curl position, you have to gently free your hands such that they move to the outside of your thigh and do 20 push-ups.
- Curl up your torso to the left by an inch and then lower it by an inch. Place your hands on your thighs for pulse rate.
- Raise your arms up and keep switching the sides. Do three sets of this exercise.
Shoulder widening exercises
Side lateral raise
- Pick out dumbbells that you would like to use and stand with your torso straight and the dumbbells on your side at arm’s length and the palms facing you as the starting position.
- Hold your torso still and lift up the dumbbells towards your sides with a slight bend on the elbow and your hands slightly tilted to look like you are pouring water. Keep going up until your arms are parallel to the floor.
- Exhale your breath and stop for a second once your arms reach the top.
- Bring down the dumbbells to a certain position as you take a breath.
- Do this for the remaining reps.
Angled dumbbell side raise
- Choose dumbbells that you will be using for this exercise. Stand up straight and hold the dumbbells to your side at arm’s length with your palms facing you. This should be the starting position.
- Stay stationary in your starting position and lift the dumbbells to your side by bending your elbow a little and keeping your hands forward.
- Hold the pose once you reach the top.
- Bring the dumbbell down and inhale.
- Repeat for the remaining reps.
Standing straight sidebar raise
- Pick dumbbells that you will use for this exercise. Your non-lifting hand should be used to hold on to something that is steady to help you gain support.
- Now lean towards your lifting arm and keep it away from the hand that is gripping the bench as it can help you balance your body.
- Hold on to the bench tightly and raise your dumbbell to the side. Keep lifting it until it is parallel to the floor.
- Breathe in when lowering and breathe out while lifting the dumbbell.
- Repeat for the recommended reps.
Apart from these, there are many other exercises that you can take up. Some yoga poses can be performed after your cardio and strength training. You can pick poses that help with toning down the abs and strengthening the shoulders.