Hey there, workout junkies. We know the weather outside is frightful. But summer will be here
before you know it. You know what that means. Summer bodies. From pretty much the second
that first snowflake drops, we’re counting down the days we can bask under the sun while
feeling amazing. While this is certainly not a necessity, getting
in shape can boost a person’s confidence as well as put an end to various health issues.
Let’s discuss some exercises you can do to get that beach body. From push-ups to shoulder
presses, crunches to… sleeping? We’re talking all that AND more…
Push-Ups If you’re looking for a simple way to get
your body in shape for the summer, look no further than push-ups. The fact that you can
do them from the comfort of your living space doesn’t hurt either. Well actually, “comfort”
isn’t exactly the right word to use. In order to feel the full effects of push-ups,
you’ll need to take yourself out of your comfort zone.
Push-ups provide upper body strength. There are multiple forms and techniques. By doing
this exercise, you will work an assortment of muscles. These include chest, pectorals,
abdominals, shoulders, deltoids and triceps. Both push ups and low-load bench press show
similar results in strength gain over the span of 8 weeks.
When it comes to the quantity of reps that one should be doing, it honestly varies from
person to person. In general, adult males between the ages of 20 to 40 are recommended
anywhere from 13 to 29 pushups in one set. For women within this range, 12 to 22 is ideal.
If you’re looking for a quick exercise to complete in a matter of minutes, try 3 sets
of 12 reps. Push-ups are one of the most basic exercises
we can do. They are practiced religiously among athletes and military members. Just
remember, in order to do them properly, you either go hard or go home. You’ll already
be doing them on a mat in your living room, so the choice may be difficult.
Shoulder Press You know those guys who make a lot of noise
at the gym? You can’t miss them. Well they’re normally busy doing this exercise. The shoulder
press is ideal for those looking to increase the strength of their deltoids, all while
looking good as they strut their stuff on the beach.
The shoulder press is done by sitting on a bench. Before you lift, you must first make
sure that your back is supported by the seat rest. From here, take two dumbbells, each
carrying a comfortable weight of your choice. Lift the dumbbells to shoulder height, while
keeping your hands a shoulder’s width apart. Slowly lift the weights upwards as far as
you can manage. Make sure you are breathing as this happens. Once you are ready, let them
down as slowly as possible while also breathing. A good three sets of 12 is what is usually
suggested. Shoulder press helps to workout both the medial
and anterior deltoid, as well as the upper portions of your chest. Whether you use a
barbell or simple dumbbells is up to you. Research has shown little to no difference
in the effect. Just make sure you are doing the exercise at a decent pace. You want your
shoulder muscles to look their best this summer. Bicycle Crunches
It’s time that you were introduced to the king of all crunches. To somebody just hearing
about them, the term “bicycle crunch” might seem a little difficult. Well no beach
body is obtained without this workout. And trust me when I tell you they’re hard work.
Bicycle crunches are done by laying flat out on a mat with your hands placed behind your
head. You then lift your legs and alternately rotate them in a cycling motion. Even if you’ve
never ridden a bike, you know this simple movement.
4:09 While doing this, lift your torso and twist
it so your elbows are at the same level as your knees. Make sure that you’re holding
yourself together while doing this. Bicycle crunches are what is known as a compound
exercise, which works two or more of your joints. In the case of bicycle crunches, your
abdominal muscles and obliques are the ones that get the biggest workout.
Before we continue, are you concerned about your overall health? How has your nutrition
been these days? Perhaps you should watch our recent video discussing What Eating Kale
Everyday Can Do To Your Body. If you’re not a kale person and just looking
to switch up subjects, click on our clip talking about How You Behave In a Relationship According
To Your Zodiac Sign. Now back to our video discussing Exercises
You Can Do To Get A Beach Body... Running
Ah yeah, the ancient art of running. Much like push ups, running is another basic exercise
you can do in the span of a half an hour. While the winter can be blistering cold, jogging
on a mild day is always productive for the heart and body. Did you know that if you weigh
over 185 ibs, a thirty minute run is all you need to burn 400 calories? You just need to
be going at a speed of 5 mph. If you do this a few times a week, you could
be on track to losing your goal weight. But there’s an important element that people
often forget. You need to stay hydrated! A study was conducted showing that chronic dehydration
may actually hinder the body’s ability to lose weight. So make sure that throughout
the day, you are drinking that coveted 8 ounces of H2O.
Fitness experts recommend that you get 150 minutes a week of cardiovascular exercise.
It takes for you to lose 3500 calories in order to burn a single pound. So get a run
in and go for that summer body you want. While we’ve been focusing on exercises for
the last few minutes, these next two tips aren’t exactly workouts. But if you want
to shed those pounds and get ready for summer, you’ll need to consider them.
Getting More Sleep For the average person, it is recommended
that you get between 7 to 9 hours of sleep every night. It may come as a surprise, but
a good night’s sleep counts for more than a simple burst of morning energy. Getting
more sleep is essential to getting your body in shape. Seriously, your quality of sleep
is a determining factor in a healthy weight. Did you know that poor sleeping patterns increase
your risk of weight gain? Researchers have observed both adults and children who sleep
less than 7 hours. As it turns out, you are more likely to become obese if you sleep over
short er periods of time. The quality of your sleep has a serious influence
on two important hunger hormones, ghrelin and leptin. Ghrelin signals the brain when
you are hungry. Leptin signals the brain when you are hungry no longer.
A 2006 study was done on 60,000 non-obese nurses. Those who received less than 5 hours
of sleep per night turned out to be 15% more likely to become obese. Sleeping poorly at
night can also ruin your metabolism and increase your calorie intake. So if you feel like your
sleep quality can be improved, you owe it to yourself to get more rest.
Eat Healthier Even if your hunger hormones are being adequately
produced, you still need to make sure you’re eating the right stuff. If you increase your
protein intake throughout the day, it can help you cut fat and gain muscle.
Health experts suggest around 56 grams of protein each day for the average adult male.
As for adult females, 46 grams. Protein is used to produce your muscles, tendons, skin
and organs. Foods that contain high amounts include eggs, poultry, fish, nuts, beans and
legumes. If you’re someone who does not partake in
meat eating, you’re best sources for protein would be from foods like tofu, lentils, chickpeas
and quinoa. But along with keeping track of your protein,
you will also want to watch your calories. This is an essential step to getting in shape
for the summer. The average calorie intake for males is suggested to be around 2500 per
day, while females normally stick with 2000. A diet that is high in protein is said to
increase that amount of burnt calories by 80-100 each day. So head to the grocery store
for some eggs and poultry, and watch yourself bulk up.
Have you been working out lately? Did you find this video helpful? Let us know in the
comments below. We’d love to hear from you.