Every year, millions of people want to get into shape by losing body fat or building muscle. However, it seems like these goals are often put on the backburner and simply forgotten about after a short period of time. One of the reasons for this is because of the fast-paced lifestyle that many of us lead, which doesn’t allow enough time to hit the gym. Thankfully, there are a number of exercises you can do from the comfort of your own home that can help you accomplish these goals.
Cardio Workouts
The most effective types of workouts for losing body fat are cardiovascular or “cardio” exercies. A cardio exercise is any kind that temporarily raises your heart rate through the routine. Some easy at-home cardio workouts you can do are jump rope in place for 10 – 15 minutes, jumping jacks for 20 – 25 minutes, jogging in place, or simply walking up and down any stairs you might have in your house. It is typically a good idea to do cardio 4 – 5 days per week, but ask your physician for a more detailed exercise plan. These are simple cardio workouts that are will help you shed body fat and get a more toned figure.
If you are interested in building muscle, you will need to do more than just cardio. To build muscle you will need to follow a weight lifting routine and eat a diet rich in protein. If you can’t make it to the gym, don’t sweat it, there are many effective muscle building exercises you can do from home. For starters, doing push ups are a great way of working out many muscles in your body like the triceps, chest, shoulders, abs, and glutes. If you are unable to perform a full push up, try doing them with your knees resting on the ground to make it easier. Once you build up some muscle doing it this way, try doing a low rep of some full push ups.
Dumbbells
A pair of dumbbells can give you the ability to workout in a hundred different ways, so its a good investment if you plan on exercising from your home. Start with some low weight dumbbells and move up to heavier ones once you are able to lift more. An effective bicep, muscle building exercise is the dumbell curl. To do this, simply stand with each of the dumbbells in your hand by your side, then lift one up while curling it halfway to meet your shoulder. When you start to lower one dumbbell, begin lifting the other one. Pretty simple right?
Another great exercise to use dumbbells for are lunges. To perform a lunge, stand straight with dumbbells in your hand and extend your left leg out, bending your knee. Your right leg should go behind you, with the knee bent as well. Hold this position for 10 – 20 seconds and then switch legs, extending your right leg out in front of you.
Healthy Dieting
These are just a couple of great workouts you can do from home, but working out is only half the battle. To really see results and get fit, you need to adapt to a healthy eating diet. This means eating lean meats, such as chicken, turkey, and fish, as well as increasing the amount of fruits in vegetables in your diet. Some nutritious vegetables to consider is broccoli, sweet potatoes, squash, and carrots. Fruits like acai berry, oranges, tomatoes, apples, bananas, and red grapes are all great choices as well. You can even supplement your diet with acai berry juice for a great nutritional kick.