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Category: Fitness (page 1 of 2)

Best workouts exercises to get your body toned for summer

Best workouts exercises to get your body toned for summer

Summer is just around the corner! And if your body is not yet prepared to wear a bathing suit, don’t panic! We will give you 7 exercises to get a slim, toned, beach-ready physique.

Training is good, but the exercises you choose and the way you are doing them can have a big impact on your body shape. It’s not worth doing complicated exercises: the basic ones are recognized as the best. And if your goal is to tone up and slim down, we recommend not to use heavy weight and to do quick reps exercises.

 

  • Push-ups

 

push ups

Push-ups allow you to tone your body from the waist up (upper body). It will help you build strong arms and shoulders while you are working abs and the core.

 

  • Planks and side planks

 

Side planks

These workouts exercises are ideal to build a tight core without injuring the spine because you are more stabilized. And if you feel comfortable with regular planks, you can try the dynamic version by moving one elbow or one foot.

 

  • Jump squat and split squat jump

Jump squat

 

According to some studies, doing explosive movements such as jumping is great for burning fat.

For the jump squat, bend down like you’re sitting in a chair (just like a normal squat) and then burst up into the air.

For the split squat jump, when you jump up, switch over to the other leg. Do it for 30 seconds and then rest for 30 seconds. Again and again.

 

  • Burpees

 

Burpees

Your favorite jumping movement, very effective to burn the body fat surrounding the dormant muscles!

 

  • Pulls-up

 

The pull-up is a nearly full body workout. Obviously, it focuses more on your arms and shoulders but you will need your abs and your pelvis to really lift up your body.

 

  • Chin-up

 

If you want to build strength, you can also try the chin-up by pulling your chin above the bar with your palms facing toward you. Hold the position as long as you can!

 

  • Bar hang

 

If the two previous workouts exercises are too difficult, you can simply hang from the bar a few times a day (if you have a bar at home).

For each of the 7 exercises, altern 30 seconds workout and 30 seconds break. If it is too easy, 40 seconds on and 20 seconds off.

 

Workout from home: all you need

workout from home

Getting into fitness is not cheap! From the underwear to the new shoes, you also have to add the price of your gym membership each month! But what if you could lower the price of being fit by creating your own gym at home? Here are some regular home items that you can use to engage every muscle you’ve got.

Instead of a mat, use a towel or a carpet

Grab the biggest towels of your bathroom and you have your mat! In addition, unlike the mat, you can soak up your sweat by washing the towel after your workout!  

Instead of a bench, use a chair

Even if it is less stable, chairs are good tools to exercise at home. You just need to push the back of a chair against the wall and you are all set to do some step ups, plank knee cross, tricep dips, standing side crunch, incline push-ups, and much more! If you think that the chair is too risky for you, you can also use the stairs instead!

Instead of dumbbells, use water bottles

Dumbbells are easily replaceable! You can use bottles of water, cans of soup, large carton of milky, anything in your house! Use the lighter objects to do micromovements with a lot of repetitions such as the dumbbell clean, the farmers’ falk, bent-over row, the bench press,…

You can use the heavier items as a kettlebell for overhead squats, Turkish get-up, single arm presses, lunge presses, Russian twist, weighted reaches and weighted hip raises!

Use your body

Who says it was compulsory to work out with weights? You can totally use the weight of your own body to do endless exercises such as planks, squats, burpees, crunches, leg raises, Russian twists,…

Use the wall

Did you know that wall sits are recognized as the most effective body exercises to tone and tighten the butt, the belly, the legs or the triceps? Here is a total-body against the wall workout: wall push-ups, sprints, wall plank, outer-thigh toner, hamstring blasters, single-legged wall squats.

Now, you are ready to work out everywhere!

 

8 Steps to Become a Runner… For Anyone Who Doesn’t Really Like Running

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Running is a love/hate-activity for most people. It takes some willpower to get going, it hurts a bit during the run, but the feel-good payoff afterward makes it worth the effort.

But for others, running is just a hate-activity, as in “I hate running!”

And that’s completely fine. You don’t have to run to be fit and healthy. At the same time, have there ever been instances when you wish you liked it? (I bet you have.)

Whether it’s the social aspect of running with friends, all the amazing fitness benefits running offers or the opportunity to train for a goal or raise money for charity, running certainly does have its perks.

There are 8 simple steps to become a runner — even if you think you don’t like running.

 

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6 REASONS TO GET MOVING

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Even small amounts of physical activity can be good for your health. But do you know all the reasons why?

If the thought of exercise turns you off, it may be time to reframe your perspective. Research shows that it’s not just structured exercise but any type of physical activity that has benefits. This means anything that gets you moving—a walk with a friend, raking leaves in the yard, climbing several flights of stairs—counts, as long as it gets you moving for a sustained amount of time. And any amount of physical activity is better than none. This means getting moving for just 15 minutes a day can start to bring benefits, especially if you are usually not active.

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Get outdoors to get achieve

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Use this field guide to help you reconnect to the natural world.

For many people, an exercise routine means getting in a car, driving to the gym, slogging away on an elliptical machine and then retreating back to their homes or offices, where they sit down in front of the blue glow of a computer, TV or tablet. But there’s something missed when exercise takes place only in indoor gyms and fitness studios. Trading up some of your gym time for time on the trails, the river or the bike path can bring benefits beyond improved fitness.

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How to bring variety into your workout routine

Tired of the same workout routine? Bringing variety and mixing up your workout remains a big challenge for both beginners and advanced exercisers. Creatures of habit we are, it is part of our human nature to resist bringing regular changes into our daily routines. However to attain long-term changes to your physical markers, such as weight loss or muscle definition, one needs to understand the danger and unwanted effects of routine and must therefore insert regular changes into your workout.

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How much cardio for fat loss?

How much cardio should you do for fat loss?

Is it really necessary to do long duration sessions?

The answer to this question is no!

Long durations of cardio at a low intensity will have you burn fat in the end but because the intensity is low, it won’t be at a fast pace.

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Get Slimmer Thighs and a Firm Butt In No Time With This Easy Workout Plan!

Not everyone is happy with the shape of their butt or the size of their thighs, but luckily our bodies are able to change shape. Yes it’s possible! When we eat right and exercise, the body goes through amazing transformations.

I’m sure you’ve seen plenty of before and after pictures of weight loss and muscle gain and how the body is capable of such change, so let’s get you on your way to your “after” picture now.

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Stubborn Belly Fat Won’t Budge? Try These Tips!

I’ve been asked this question as a personal trainer more than any other question out there, “How do I get rid of my belly fat?”. It can really be a stubborn area to shrink, but there are many tried and true methods to saying “goodbye” to belly fat forever.

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Learn the best way to squat

Squats are known as one of the best exercises. They work practically every muscle of your body, quads, hips, etc. But the truth is that squats are not easy, they are pretty hard no matter if you are a beginner or experienced squatter.

Look: there is no way to make a squat easier. Anyone saying the contrary is lying. They are hard, you will be out of breath and sweating after a few reps.

But hey! No problem! The best part is that this is good for you, and with time you will get use to it. You just need to learn how to make a propper squat, and in the following lines I will give some great tips for that.

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