Published June 16th, 2021
One of the most well-known effective ways of getting a ripped body is by lifting weights, and we understand that weight lighting is not enjoyable for everybody. Luckily, there is more than one way to get a ripped figure, including ways that do not involve strenuous weight lifting. Besides, not all individuals have access to weight-lifting equipment. With that said, let’s discuss the different ways you can get ripped without weights.
How to Get Ripped Without Weights
Burn Fat And Maintain Muscle
The most effective way to get a ripped figure is by burning excess fat while maintaining muscle mass in your body. To do this properly, you will have to consume fewer calories than you burn. Say you burn 2,000 to 3,000 calories a day. You will have to consume less than that amount each day if you want to get that ripped, slim figure.
Studies of two groups put on different diet plans in terms of calorie intake reveal that the group on a slow weight loss plan gained more muscle mass than the other group. Having a smaller caloric deficit leads to weight loss while preserving the muscle mass that you already have.
Body-Weight Exercises
Body-weight exercises consist of multiple exercise routines. To better understand this, there are several exercises you can do to build muscle, and each activity and your performance in doing those exercises will determine how much fat you lose and how much muscle you gain. Studies prove that strength and resistance training can help you build muscle more efficiently. To ensure that you get fast results, fitness experts recommend that you do these workouts at least three times a week.
Body-weight exercises may even be more effective in building muscles than weight-lifting exercises since they allow you to put more effort into your movements since you are making use of your whole body more. Body-weight exercises include pull-ups, planks, chin-ups, torso rotations, reverse crunches, and table exercises for the upper body and glute bridges, waist whittler, squats, lunges, and calf carvers for the lower body.
Cardio
Cardio workouts have many benefits for our bodies. Besides its ability to help us lose weight and promote a healthy lifestyle, cardio exercises work well in bringing muscle and shape to your body. People consider cardio workouts as high-intensity interval training, or HIIT, which allows you to burn all excess fat without worrying about losing muscles. HIIT workouts work well if you exert effort and rest every once in a while.
Doing high-intensity interval training without resting can be dangerous for your body, so you must follow instructions well and listen to fitness experts or your trainer. Moreover, HIIT elevates your metabolism for a long time after you work out.
Proper Diet
Of course, one of the most effective ways of forming a muscular and toned figure is by following a proper diet. Like most workout routines, having a proper diet is essential to ensure that your time spent exercising is worth it. You cannot simply work out and eat unhealthy food right after; that just puts your whole workout to waste. A lot of things require a certain amount of sacrifice, and exercises consist of a lot.
To ensure that you are losing weight as much as you are gaining muscle, you will have to consider eating meals that are high in protein. You should always remember to stay away from processed food and instead consume whole meals such as meat. Research reveals that people who cut calories and consume high protein food lost more fat and gained more muscles than those who do not.
Diet plans will help ensure that your body is getting all the nutrients it needs to give you all the energy and strength you need to work out while making sure that you do not starve yourself or eat unhealthily. Be cautious about what you consume and always think about how they will affect your body to ensure that you will reach your goal of having a ripped figure.
Now that we have discussed the different ways on how to get ripped without weights, there is one more thing you have to remember. Many people dream of having the perfect body, but we should also remember that not all routines and techniques will work the same for us as they would for others. When you find that certain workout routines and diets do not work well for you like most people, do not let it discourage you. Humans were built to have different bodies, and we were meant to function differently under different circumstances.
You may find that other people have great body shapes even though they do not work out as much, or you may see people working out so much, but it takes a longer time for them to become more fit. These scenarios are common and very much normal. Because our body reacts differently under pressure or doing physical activities, not all workouts produce the same outcomes. If you find that you are struggling to find the perfect workout routine that works well for you, go to the nearest gym in your area or talk to a professional fitness and health expert as they will make sure that you have a proper diet and exercise routine that will work the best for you.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
Published June 16th, 2021
Stomach punches are well known to harden ads and is a common activity for professional fighters. As to whether or not they help build ab muscles, has been a controversial topic.
Benefits of Taking Ab Punches (Does It Work?)
For boxers and MMA fighters, getting repeatedly punched hardens the muscle and prevents getting their “wind knocked out” in a boxing ring. It’s a great way to ensure that they don’t get fazed by powerful punches to the stomach. It’s because repetitive contraction and tightening of the muscles while being hit tones your abs and strengthens your core muscles. Having strong abdominal muscles can help protect your organs, such as your kidneys, liver, and intestines, and promote good posture and stability.
So the answer is yes, building ab muscle through punching or kicking is not impossible but make sure you aren’t inflicting injuries on yourself.
Other Ways to Build Six-Pack Abs
Both men and women who have a habit of trying new fads and diet in the hopes of achieving a sexy body with six-pack abs may try taking supplements, using heating gels, sauna belts, shapewear, and even go as far as getting surgery.
Some methods might work, but some may leave you feeling frustrated. Besides gut punches, you can include other exercises in your workout plan to have effective and visible results faster. Fitness trainers recommend kickboxer training or abs-building exercises such as planks, crunches, bridges, and barbell back squats.
Consistency and discipline go hand-in-hand for you to achieve a well-proportionate body and well-toned abdominal muscles. Trying unique methods like getting punched while wearing boxing gloves will be highly effective if you include a holistic approach. Here are other things you must do to achieve six-pack abs:
Good Habit Ritual
Besides the exercises you do, your lifestyle plays a vital role in how your body will look. Even if you’re doing intense pull-ups, dragon flags, and push-ups, if you are not eating the right foods with the recommended servings and not supporting your muscle gain by getting enough rest, you’ll have to work harder to get visible results.
One of the best ways to ensure that you have a balanced and healthy lifestyle that caters to your fitness goal is to have a daily, weekly, and monthly schedule you can follow. Getting a fitness journal can be your first step in developing excellent habits to reach your dream body.
You can’t work out the whole day, so having time-bound activities for cooking, exercising, working, and resting will benefit your physical and mental health by reducing the possible stress factors you may encounter.
Proper Bed Time And Wake-Up Routine
By having a bedtime and wake-up routine, you’ll be able to do more things. Doing a short set of low-impact exercises and stretches can help you sleep soundly and have the much-needed rest to replenish your energy.
Exercises like glute bridges, planks, reverse crunches, straight leg lifts, and a few push-ups are helpful for bedtime burnout.
Once you wake up, the first thing you should not do is shoot straight up. Doing so will immediately increase your heart rate and might make you feel disoriented. Have a relaxing 15 minutes to get yourself to wake up without the groggy state. You can re-energize by drinking at least one cup of warm water. Then, start doing a couple of stretches before you eat your breakfast.
Rehydration
Drinking sufficient fluids is especially important before, during, and after working out to keep you from early exhaustion. If you are not a fan of tasteless water, you may infuse the fruit by slicing a strawberry, lemon, or cucumber. Having a sports water bottle with a filter that you can carry anywhere is convenient.
During exercises, you’re losing body fluids as you sweat. To replace this, rehydrating with cold water will not only make you feel refreshed and invigorated but will help you keep going with your workout as well.
There have been scientific studies that drinking cold beverages can help increase your workout by delaying the rising heat of your body. Enjoying a cold-ice fruit-infused water or protein shake allows you to exercise without getting fatigued quickly. Another option is to drink sports beverages that can also help replace lost electrolytes.
A Healthy Breakfast
Eating a hearty breakfast every day before doing anything will help you to focus and put your energy where it matters most. There have also been many health research that shows healthy eating at the start of your day can help you better manage your weight.
Here are nutritious foods you can include in your breakfast:
- whole grains, like oatmeal and quinoa
- nuts, like almonds and walnut
- fruits, like apples and berries
- vegetables, like broccoli and spinach
- fishes, like tuna and salmon
These will refuel your body to ensure that you can stay active and alert all day long. Same with the foods you eat, watching what you also drink matters. Avoid alcoholic beverages and sugary drinks at all costs because they hinder your progress in building muscles and losing weight. Sticking with fruits or vegetable shakes, tea, and water is the safest way to go.
When it comes to weight management and muscle-building, every food and drink you consume matters, and every calorie counts. As an old and common saying goes, “You are what you eat.” If you want to achieve the body that you are longing for, sticking to a set fitness plan will be the most rewarding gift you can give yourself.
Consistent Exercise
Being athletic isn’t supposed to be just a phase in one’s life. Working out can change your life for the better because it affects other areas of your life, such as your work, relationships, and mental well-being.
Exercising consistently is known to help reduce stress hormones and promote the production of natural painkillers in the body. When you feel good and your problems are not weighing you down, you’re more mentally and physically capable of doing intense workouts to achieve the abs that you want.
Knowing that you are exercising for better health can also give you the satisfaction that you’re working towards becoming the person you’re most proud of.
Consistent physical activities with stomach punches and following a fitness plan can increase your muscle mass, improve endurance, boost energy, strengthen the inner core, and prevents certain health conditions.
Consulting a health professional, nutritionist, or fitness trainer can give you a better insight into what’s best for your body, especially in building abs. Your entire lifestyle will contribute to your fitness goals. So having a holistic routine for your workouts, weight management, and diet is necessary to get the body you want.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
Published June 16th, 2021
As we all know, fitness enthusiasts, athletes and bodybuilders do not maintain their physique through solely working out. Diet plays a huge role in building muscle and burning fat, and supplements can play a major role.
Bodybuilders wanting to ensure the best results often consider taking CLA or Conjugated Linoleic Acid. CLA benefits the body in many ways, especially if by providing a more lean and muscular physique.
What is CLA?
What exactly is CLA or Conjugated Linoleic Acid? This supplement is an omega-6 fatty acid in which the primary dietary source is dairy and meat. Experts create CLA supplements by chemically altering vegetable oils. The amount of CLA in meat and dairy products depends on what food the animals have eaten.
Technically speaking, CLA is a trans fat but a natural one that benefits the body in many ways. This substance can be found in various supplements as it also promotes muscle retention as the body undergoes its bulking phase.
Benefits of CLA
Fat Loss
The most commonly known way to lose fat is to eat less and do more physical activities. For years, this method of losing weight has been proven ineffective for many people, so they often turn to supplements. CLA is a well-known product in the world of fitness and body-building as it aids in the loss of body fat while maintaining muscle mass.
Fat loss is one of the most well-known benefits of CLA. Most diet plans and restrictions usually lead to your body losing muscles and excess fat, making your whole workout somewhat pointless. CLA helps you burn more calories as you exercise and do daily activities. This supplement is an excellent choice if you are looking for ways to effectively lose weight without changing too much in your daily lifestyle routines, such as diet and exercise.
Regulates Blood Sugar
Another great benefit of consuming CLA is that it reduces your risks of obtaining type 2 diabetes. The supplement promotes insulin sensitivity to transfer glucose from the blood to muscle cells for energy.
Although, consuming CLA alone is not enough to avoid the development of diabetes. You will also have to pair it with a diet low in glycemic food to ensure overall health and blood sugar stimulation. With proper prescriptions and professional advice, CLA can also benefit individuals already diagnosed with type 2 diabetes.
Strengthens Bones
Strong bones while working out means there is a low chance for you to have injuries. The more intense your workout or physical movements are, the harder your body works to ensure that you execute the action correctly.
CLA is known to be good at promoting bone strength, which is vital in strenuous exercises. CLA promotes bone strength by increasing your body’s ability to absorb calcium. It also helps reduce the activity of cells that break down bones, also known as osteoclasts.
Strengthens Immune System
CLA contains anti-inflammatory properties that help your immune system battle infections more efficiently. Most of the time, one of the most common reasons people cannot work out and go to the gym is because of an illness or feeling of fatigue. Not having the best health condition while working out can make your exercise much harder.
Your body will have to exert more effort, and there is a high chance that your state will worsen if you push your body too far. A robust immune system is vital in making your workout effective and seeing fast results. With the help of CLA, you can reduce your risks of catching an illness or a disease, as this supplement can help boost your immune system.
Promotes Heart Health
In recent studies, results prove that CLA can help reduce risks of atherosclerosis which is when fatty plaques gather in your arteries. This condition can link to multiple heart diseases and conditions that are a danger to your well-being. CLA is proven to be good for your heart as it improves your liver’s ability to metabolize fat more effectively.
CLA Intake: What to Do and What Not to Do
There are many ways you can consume CLA and add it to your diet to ensure your body’s overall health. Like other supplements, there should be a limit as to how much CLA you should consume daily. Most research suggests that you should consume a minimum of three grams of the supplement daily to ensure that you get the results you want.
On the other hand, consuming too much CLA will likely lead to negative side effects, so make sure you take just the right amount of around six grams. If you are new to taking supplements, especially CLA, make sure you start slow and take small amounts each day and eventually work your way up to consuming more daily. Past consumers reveal that the supplement works best when you take it with food. Make sure you take CLA after your meals.
CLA comes in many forms. You may purchase this supplement in the form of capsules and liquids. Other supplements, such as pre-workout and mass-gainer supplements, also contain CLA components as it also functions to retain muscles in your body.
Remember, not all people react the same way to different things. Some people lose weight faster than others, and some build more muscles than others despite doing the same workout routine. What works well for others may not necessarily work well for you. With that, before you get discouraged about how your body is not reacting the same way as another person to supplements and exercises, take note that most great things take time. There are numerous ways CLA benefits the human body. With a proper diet, regular workout routine, and healthy lifestyle practices, your body is guaranteed to become healthier in no time.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
Published June 16th, 2021
Doing a push up challenge is not easy, but it can be fun and give you great results. Doing fitness challenges is a great way to motivate yourself and reach physical peaks you never thought possible.
Push-ups exercise your upper body and abs, and give you a unique look as you workout many muscle groups at once.
Push-Up Challenges for Leaner and Stronger Body
These push-up challenge ideas can help kickstart your fitness journey. Since people have different reactions to every bodyweight workout, these challenges will not have the same effect on every individual. With that said, what are the different push-up challenges you can try right now?
3 Months Challenge
First on the list is the 3-month push-up challenge. As the name implies, this challenge will last up to three months, with rest days, of course. This challenge is more suitable for individuals who are willing to commit to the challenge.
Since the challenge lasts up to three months, you will need more dedication and discipline. The challenge starts by doing ten push-ups five times a day, which results in 50 push-ups per day. This amount of push-ups will last for ten days and will eventually increase as the days go on. Each push-up count will remain the same for ten days, followed by a rest day. You can also try modified pushups to heat things up a little.
After the rest day, the number of push-ups done daily for ten days will increase until you reach 30 days. The daily push-up count will be divided into five times, with rest time in between that can be an hour or more, to better control and maintain your strength. To understand better, here is an example schedule of what the first month of the challenge will look like:
Month 1
Days 1-10: 5 x 10 daily push-ups
Day 11: Rest day
Days 12-20: 5 x 15 daily push-ups
Day 21: Rest Day
Day 22-29: 5 x 20 daily push-ups
Day 30: Rest day
30 Day Plank and Push-Up
The 30day pushup with plank challenge is something that you can try if you are interested in the 3-month challenge but are not too comfortable with the duration. This challenge is a slight twist of the average challenge as it switches between doing planks and push-ups every other day.
You can start the week by holding a plank for 30 seconds or as long as you can for the first day, then doing 15 push-ups the next day. Like all other workout routines, this challenge will require you to have a rest day, which you could do at the end of every week. Do this routine until you finish the 30day pushup challenge, and you should notice a change in your figure.
See 10, Do 10
Since social media is essential for most people these days and we live through the Internet, let’s add social media to a push-up challenge. The ‘See 10, Do 10’ challenge is a recent trend that enables you to do a fun push up challenge with your online friends without having to put in too much effort and time.
You can do this challenge in two ways: when a friend or follower tags you to do so or start the chain reaction by yourself. The mechanics are that you have to film yourself doing ten push-ups then posting it on social media while tagging a friend to do the same.
That way, you interact with your followers and friends without being with them physically and in real-time. If your friend tagged you to do this challenge, you do not have to do it right away. You can wait a couple of days or do it as soon as you like.
Muscle-Building Challenge
The muscle-building push-up challenge is a challenge that is sure to give you fast results. Your body is designed differently from the rest of the population, which is why this challenge is perfect for customization.
To make the challenge match your current strength and ability better, you will first have to measure how many push-ups you can do. The current number of push-ups you can do will help track your progress and how well the challenge is working for you.
For the first workout of the challenge, you will have to do push-ups four times the amount of the current maximum number of push-ups you can do as fast or as slow as you prefer. The second workout is when you set the alarm or a specific time five times a day.
During these times, you will have to do two sets of push-ups as much as you can and set a 45-second rest time in between. These two can be arm workouts as well and can be alternated each day. It means that after doing one workout for one day, you will have to do the other workout the next day.
If you find that your body is not getting as toned or as slim as other people’s when doing a push up challenge, that is normal. Do not lose motivation, and just remember to aim for progress and not perfection.
Push-up challenges are called ‘challenges’ for a reason. They will not be easy, but then again, most great things do not come easily. Work hard and do not give up because sooner or later, with the proper discipline and drive, you will be sure to get the body you desire and the strength you deserve.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
Published April 14th, 2021
Biologically speaking, testosterone is what transforms a boy into a man. This hormone contributes a lot to an individual’s physical well-being and is more than just a characteristic of masculinity.
Around the age of 30, men experience a decline of testosterone levels in the hormone at a rate of approximately 1% per year. Low testosterone levels can have adverse side effects as it decreases sexual drive, causes weight gain, decreases muscle mass, causes chronic fatigue, erectile dysfunction and more. This article will discuss the natural ways to increase testosterone and help lessen the impact of aging as testosterone levels decrease.
Testosterone
Testosterone is the primary sex hormone found in males and have several roles in the human body. Testosterone levels in a male body usually increase during puberty, around the age of 10 to 16. The increase of testosterone levels often leads to the development of the male genitals, increase in muscles, deepening of the voice, increased levels of sexual drive, and height.
Testosterone continues to be significant in a man’s overall health even after going through puberty. It plays a significant role in regulating sex drive, preventing erectile dysfunction, producing sperm, and more. As men age, the production of this hormone begins to drop. Studies have shown that an estimated 39% of men older than 45 show decreased levels of testosterone.
Ways to Increase Testosterone
Exercise Regularly
Engaging in regular physical activity can increase testosterone levels. Various types of exercises increase testosterone in the body, but the most efficient types are muscle-building exercises. These exercises include strength training with weights or HIIT exercises. HIIT stands for high-intensity interval training, and it contains intense cardio workouts that alternate between low-intensity workouts.
Testosterone helps produce muscle mass, so once you obtain muscles in your body, your testosterone levels remain high. HIIT has been a well-known workout strategy for so long as it helps engage your body and strengthens your core. A study on HIIT conducted by master athletes in 2017 has shown that the workout produced increased testosterone levels. Regular exercise does not only contribute to increasing your testosterone levels, but it also benefits your overall health condition.
Proper Diet
Having a proper diet is essential in keeping testosterone levels up. When you maintain a reasonably healthy weight, your body can produce testosterone more efficiently. Testosterone is converted into the female hormone, estrogen, by excess body fat.
Organize your diet to revolve around a balance between lean proteins such as beef, complex carbohydrates such as peas, beans, whole grains, etc., and healthy fats like avocados, peanut oil, and such. Avoid consuming food that is processed or high in simple carbs. Do work on regularly including healthy fats in your meals. Healthy fats such as avocados are rich in a natural compound that boosts testosterone levels in animal studies called ‘oleuropein.
Get Appropriate Sleep
Your sleeping routine and the amount of sleep you get contribute to the amount of testosterone your body can produce. Despite the stereotypical norm that sleeping a lot is for the lazy, getting enough sleep benefits our health. People love to sleep; it’s the closest thing to peace we can get. While we sleep, our body can regenerate and gain back the energy that we lost. Not only do we get to recharge our bodies to do our daily tasks, but we are also comparatively healthier and more glowing when we get much-needed rest.
Sleep benefits our mental health, our heart, and metabolism. As we sleep, our body naturally produces testosterone. Not getting enough rest or having a low quality of sleep causes our testosterone levels to decrease. A study conducted in 2011 has shown that men receive 10% – 15% lower testosterone level when they sleep less than five hours a night for a week than when they get more hours of sleep.
Manage Stress
Stress can have numerous adverse side effects on your body. It can cause both physical and mental issues to a person’s overall well-being. Being able to manage or even lessen your stress levels can benefit your mind and body. Cortisol decreases testosterone levels when produced by the adrenal gland when the body experiences stress. Also, cortisol tends to maintain body fat, so make sure to avoid situations with intense stress levels to prevent decreasing your testosterone levels.
Avoid Excessive Alcohol
Alcohol is already known to be unhealthy for our body as it causes different kinds of health conditions. Aside from the typical liver damage, weight gain, digestive problems, and such health concerns that come from alcohol, drinking too much may also lead to a sudden drop of testosterone levels and a rise in female hormone levels, more specifically, estradiol.
Try to maintain your drinking habits by drinking alcohol only on special occasions like parties, dinners, etc. Men are recommended to drink no more than two glasses a day and women once only.
Steer Clear of Xenoestrogen/Estrogen Products
Estrogen is the primary hormone in female bodies. It is responsible for regulating menstrual cycles, keeps cholesterol in check, and protects both men’s and women’s bones. Xenoestrogens are substances that mimic the structure of estrogens. Products similar to xenoestrogen are known to affect the body’s hormones negatively. Try to avoid these products as much as possible, for they can be harmless to your health.
They contain BPA or Bisphenol A, which is usually found in polycarbonate plastics and parabens, typically found in standard cosmetology products. In purchasing products, make sure to avoid those that contain these particular chemicals as they can disrupt testosterone production.
Examine Prescribed Medications
Even with the most minor and simple products, we must be aware of what their contents are. Some prescribed medications tend to prevent testosterone from increasing. These include medicines for high blood pressure, acid reflux, and such.
Never be afraid to consult with a healthcare professional if you have concerns about your current medications or other products that you are consuming. Talking to a professional may be the best call for such worries, as there is a possibility that your medication is causing your testosterone levels to drop.
The Bottomline
Maintaining overall physical health can get tricky. Many factors can affect our body’s hormone levels. It is essential to our well-being that we are informed about what to do and what not to do to achieve the best and most favorable results for our bodies.
Testosterones contribute significantly to managing men’s health, so they must know the proper and natural ways to increase testosterone levels. Do not be afraid to reach out to health experts when experiencing anything out of the ordinary in your body. You know your body more than anyone else, so you should listen to it carefully and address matters of concern as soon as possible.
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