HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment) - With Demo Video.

HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment).

It's every woman's dream to have beautiful legs, a flat stomach &  firm thighs , this workout routine will make it happen. Most women are so busy these days , but this routine only requires 20 minutes of your time, so it should be a piece of cake to fit it into your super busy day. If you do these exercises daily for at least 8 weeks, an amazing looking lower body will be your personal reward. The key to success is consistency. For a overall impact on your physique every routine has to be paired with good balanced diet.

Even though you don't really need to go to the GYM & you can totally do the routine in your pajamas, still get yourself a cool workout outfit , it will motivate you to exercise.

Challenge yourself with this full-body workout. Instead of lollygagging around in the morning , use that wasted time to get toned. Just 2 months later you will be happy for what you have been doing. Have to just wake up bit early in the morning , the morning freshness will charge you up.

This routine does not take much time, and the best part is that it involves the most important muscle groups without the need for any special equipment. If you keep at it every day , you will start seeing results within couple of months time. But if you are still looking for some extra motivation, here are a few of my tips & tricks when it comes to exercising at home. First and foremost, exercise in the morning. By the evening, most people are usually too tired after a long work to make an effort to work out or even just move around. Plus, if you do it in the morning , it will help wake you up & you will feel energized for the whole day. If you are new to the whole exercising thing (or it's been a while), start with fewer reps and slowly increase the intensity of your workout each new day. Keep building on your routine, and try to include some cardio , like jogging or brisk walking for 30-45 minutes in a day. My  suggestion is to go for brisk walk instead of jogging, once you cross 50. If you are doing this routine in the morning then walking should be in the evening.

HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment).

EXERCISES :

1) Squats : 3 sets x 12 reps per set. You can add reps as you build up strength or grab a dumbbell for weight if you have one, hold the dumbbell with both your hands close to your body.

This exercise targets every muscle in your legs, from your calves to your thighs. It also hits your glutes and lower back muscles.

2) Side Plank : 3 sets x 20 seconds each side / set.

Though this exercise may seem a bit hard at first , it is a super effective for training your abs, glutes, obliques & outer thigh muscles.

3) Plank with knee to elbow : 3 sets x 12 reps each leg / set.

It is for the ultimate core-sculpting exercise

4) V-Ups (basic): 3 sets x 12 reps / set.

This is a pretty tough exercise , but try to do 3 sets of 12 reps each with 20 seconds break between sets. Remember to breath deeply while doing this exercise because holding your breath will do you more harm than good. As you progress , try to stay in the V-position for a bit longer. Over time, V-ups strengthen 7 define your lower & upper abs, improves your balance and core stability, and train your lower back muscles.

5) Reverse Leg Raises : 3 sets x 15 reps per leg / set.

This exercise strengthens  & defines glutes, quads, abs & especially those hamstrings.

6) Donkey Kicks : 3 sets x 15 reps per leg / set.

This exercise targets the same muscle groups as reverse leg raises : glutes, hamstrings, thighs & lower back , as well as your core and arm muscles.

7) Hip Raises : 3 sets x 15 reps per set.

This will give you a stronger , more toned glutes, hamstring, abs & lower back muscles .

8) Wall Push-ups : 3 sets x 15 reps per set. You can build on those as you gain strength.

This will strengthen your arms ,shoulders & upper back muscles , this also firms your breasts.

Rest between sets = 20 seconds.

Rest between exercises = 30 seconds

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "HOW TO GET A PERFECT SLIM BODY AFTER 50- HOME EXERCISE FOR  WOMEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/9qVbzpd_Lo0

FULL BODY 10 MINUTE DUMBBELL HOME EXERCISES FOR MEN ABOVE 50 - with demo video.

FULL BODY 10 MINUTE DUMBBELL HOME EXERCISES FOR MEN ABOVE 50.

Though this Full Body Exercise routine has been designed for men who are in their 50's or above, but can be done by younger men also. This is a 10 minute quickly home exercise routine which covers your full body. This  is a cool workout because you are trying to cram exercises for all muscles groups in your body into just 10 minutes. This will create an EPOCeffect (Excess Post Exercise Oxygen Consumption) or After-burn Effect. This means you will continue to burn calories even after you are done with the workout.

During this routine make sure not to rest between each exercises, you are going to rest at the end of each circuit only. Those of you who find this tough initially, can start with low reps & less number of circuits, & as you progress can increase the number of reps & circuits.

EXERCISES :

1. Bridge Press : 10 reps. Mainly for your chest , core area, glutes, lower back & hamstrings. When you get to the bottom, do not let your elbows touch the floor.

2. Bent Over Rows : 10 reps. Mainly for your Lats & Back.

3. Goblet Squat : 10 reps. For your thigh,hamstrings,calves, glutes, it is a compound exercise.

4. Standing Overhead Arnold Press : 10 reps. For total roundness of your Delt area.

5. Standing Arm Curls : 10 reps. For your Biceps.

6. Bend over Triceps Extension  : 10 reps. For your Triceps & Forearms .

After the 6th exercise  the 1st circuit is complete, you are going to rest for 60 seconds. Then repeat these same exercises for 2 more circuits.

You are not to fully rested before going into the next circuit as you should keep up the heart rate. So, make sure to rest only for 60 seconds between circuits. While in 60 seconds rest period do deep inhalation through your nose & exhalation through your mouth to increase the oxygen flow in your system, can also sip plain water during rest periods to keep your body hydrated.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "FULL BODY 10 MINUTE DUMBBELL HOME EXERCISE FOR  MEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/J5P5m-KQDho

CERVICAL SPONDYLOSIS - EXERCISES : DOs & DON'Ts. (with DEMO VIDEO).

CERVICAL SPONDYLOSIS  - EXERCISES : DOs & DON'Ts.

Most people I find are teaching on the internet the  stretches and exercises for cervical spondylosis which are as far as my knowledge goes, not correct. May be they are not aware of certain facts or are having a wrong notion about the related exercises.

This cervical problem is a serious issue & is going to be worse in days to come because of the technology in which we are engaged in - cell phone , laptops, computers to name a few. Now a days even young people are getting this problem due to chronic head posture. This CERVICAL SPONDYLOSIS is going to be a major epidemic in the days to come only because of technology. This Cervical Spondylosis is a generation from your poor posture. Every thing you do is basically looking downwards, unfortunately. The more you bring forward your ears from the centre of your body which is  the shoulder that is when the problem you are going to have. So, why wait for it to explode on you, it is our responsibility to educate ourselves, our children, friends and all loved ones that POOR POSTURE is the number ONE reason for CERVICAL SPONDYLOSIS. Actually most people are so beyond this simple knowledge that they don't care, they will surely care when they start having this problem. Here technology is not making us healthier , but more sick.  Just calculate the time you are spending viewing & texting on mobile, laptops & computers in a day from the time you leave your bed in morning till you go off to sleep at night , you will know how close or far you are from getting CERVICAL SPONDYLOSIS.

Myself had a severe attack of cervical spondylosis in the year 2006, it was to the extreme that  even if I lifted a filled water jug or a mug then  would all of a sudden felt dizzy and fall down hurting myself, could not straighten my back & neck for nearly 3 months & could not lift my hands more than 2 feet from my waist level. Sleeping on bed was impossible, would just sit on a chair for the whole night , this continued for a couple of months, there were doctors who suggested thermal massage , neck movement exercises & many other types of physiotherapy which made my condition worse. Seeing no improvement in my condition , my father who was an ex-bodybuilder & Body Building instructor in Indian Railways (Diesel Locomotive Works), suggested me to stop all that I was doing, he suggested me few very simple exercises to be done twice daily, believe me ..... these exercises did miracle, within 3 weeks of doing these exercises my pain suddenly got reduced, I could lift my hands up to my shoulder level, could walk somewhat straight and could sleep at night on my bed. After the 5th week myself got into my normal self with no pain on my shoulder, neck & arms. But initially when you get this attack you should have a round of physiotherapy from a well qualified & experienced physiotherapist to soften the muscles that have become hard.

In today's Blog myself is going to teach you those same exercises which my late father made me do & did wonders on me. I am not saying these are the best or only exercises for cervical spondylosis , but yes it definitely worked for me & also helped many who had the same problem & suggested them the same exercises. These exercises can be done throughout the year as preventive & as a relief during when in pain. Initially do these only to the level you are comfortable with , increase the extent once you slowly  progress. Those who are mostly engaged with computer, laptop, mobile or any desk jobs should at least do few (if not all) of the exercises mentioned below on a daily basis. All students must do this workout routine on a daily basis.

THE EXERCISES TO DO:

1) Wall Arm Crawl : 3 sets x 10 reps.

2) Full & Half  lateral Arm raise : 3 sets x 20 reps / set (Full 10 reps + Half 10 reps).

3) Arm Rotation : 3 sets x 10 clockwise + 10 anticlockwise / set.

4) Over head Arm Stretch : 3 sets x 30 seconds / set.

5) Over head Elbow Pull : 2 sets x 20 seconds / arm / set.

6) Front Elbow Stretch : 2 sets x 20 seconds / arm / set.

7) Chin tuck : 3 sets x 10 reps / set.

8) Isometric exercises : strengthening muscles without putting full range of motion, with 5 second per side contractions of muscles to make them stay strong (Left , Right , Front & Rear) 

9) Chair Pull Shoulder Stretch : 2 sets x 20 seconds / side / set.

10) Bend-over cross Arm stretch or trapz stretch : 2 sets x 20 seconds / set. 

THE EXERCISES NOT TO DO :

1) Head Rotation.

2) Head bending front & back (with or without hand resistance).

3) Head bending Left & Right (with or without hand resistance).

4) Any other exercise where you have to move your Ears away from the centre of your body that is shoulder.

5) Avoid any type of massage.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "CERVICAL SPONDYLOSIS"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/LnWqf4TnSCY

20 minute FULL UPPER BODY HOME WORKOUT FOR MEN (With Dumbbells only).

                                     

20 minute FULL UPPER BODY  HOME WORKOUT FOR MEN (With Dumbbells only).

In this blog you will learn about the  upper body home exercises for which you need a pair of dumbbells only . This  20 minute routine for Upper Body is for those men who are already in a regular workout schedule , but are not finding enough time to do the full Upper Body workout of 107-110 minutes (including 20 minutes of warm-up & cool down routine) on a regular basis due to their busy schedule.

I have selected  9 exercises with some modifications to enhance the intensity & give multiple muscle effectiveness & activation with a single exercise with twin movement , so that you save time. Those who are not in any kind of workout routine should not try this routine. Those who are in regular workout , when starting this routine should use light weights & lesser reps, as you progress the reps can be increased. By using medium or heavy weights at initial stage may cause serious injury to your body because of the level of difficulty in some of these exercises. 

Pre-workout warm-up & Post Workout cool down is must .

EXERCISES :

1) Arm Curl & Raise : 2 sets x 10 reps per set.

Here you have to hold a dumbbell in each of your hands , do first bicep curl then lift both your arms above shoulder, then again bring your both arms down & repeat . This exercise is for your biceps & upper deltoids .

2) Side Arm Swing : 2 sets x 10 reps / arm / set.

Here take hold a dumbbell in each of your hand , your upper arm should stick to your sides, bend your elbow to front and then alternately swing first your right lower arm towards outside right & then your left lower arm towards outside left & then repeat with the other hand. This is an excellent exercise for total forearm & outer bicep .

3) Bend-over Row with Front Arm Raise : 2 sets x 10 reps / set.

Here first you will do bend-over row (bend your body about 45 degrees) with dumbbells in both your hands & then being in that bent position raise both your arms in front with both your palms facing upwards. Excellent exercise for lats, back & front deltoids. It is advised to wear Gym Belt while performing this exercise & while doing this exercise never try to change the angel of your bend as it may cause serious back injury.

4) Push-ups with alternate Lat Pulls : 2 sets x 10 reps / set.

Here first place two dumbbells on the floor about your shoulder width apart , take push-up stance with your palms gripping the dumbbells , first do a push-up & then when your body comes up first pull your left arm backwards holding the dumbbell then again bring your hand to original position then again do a push-up and then similarly do with your right arm. This is an excellent exercise for your chest , Lats , arms, back , core , in fact it is a compound exercise. It is advised to wear Gym Belt while performing this exercise.

5) Arm Front Cross Raise : 2 sets x 10 reps / set.

This exercise is similar to the front arm raise , but the difference is that instead of bringing your arm in front , you have to take it across your chest , first right hand then left hand with dumbbells in each hand. this is for front deltoids & upper side chest. 

6) Over Head twin arm Triceps Raise : 2 sets x 10 reps / set.

This is a known triceps routine, where you hold a dumbbell with both your hands with a diamond grip over your head & move your arms up & down from elbow.

7) Over head Single Arm Raise with Knee Down : 2 sets x 10 reps / arm / set.

Here go down on floor with your right knee & your left knee to be up half bend , then with your right hand do arm over head raise holding a dumbbell , do this ten times & then shift to left hand with left knee on the floor & do 10 reps , thus you complete one set. this exercise is for your shoulders - upper deltoids.

8) Twin Arm Side & Front Raise : 2 sets x 10 reps /set.

This exercise is for your side & front deltoids, where in one combination movement you have to do first side arm raise & then front arm raise to complete one rep. It is advised to wear Gym Belt while performing this exercise.

9) Bend over Single Arm Lat Pull : 2 sets x 10 reps /arm / set.

This is the known single arm lat pull exercise , where once in a bend position first the right hand is pulled sideways towards back holding a dumbbell 10 times , then same is to be done with your left hand 10 times, making a set.

Rest  between Exercises = 30 secs.

Rest between Sets = 20 secs.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "20 minute Full Upper Body Home Workout for Men (With Dumbbells Only)"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/U99ZAVF_-ts

WANT TO HAVE ATTRACTIVE ABS ? WHAT YOU NEED TO EAT - For Men Over 50.

WANT  TO  HAVE  ATTRACTIVE  ABS  ?  WHAT  YOU  NEED  TO  EAT - For Men Over 50.

In this blog we will learn what all we need to eat to have  tight  & attractive Abs. First of all you should focus on eating quality food. Leave all processed foods, fast foods , alcohol, avoid all those unnecessary calories. Replace those things with nutrient dense whole foods. 

Eat at a caloric deficit. The last thing you want to do is eat really healthy thinking you are doing such a good job, but you eat more calories than you burn. On the days that you are working out with resistance training (with weights) , you should eat some complex carbs like  rice , potatoes, oatmeal, etc. There are a lot of good carbs sources to have on days you resistance train. Every meal of every day, you want to have a lean protein, essential fat, & fibrous carbs. Chicken breast, olive oil, coconut oil, fish, eggs & your green veggies are great examples of what you eat. Eat bunch of clean food through out the day,  like pick up hand full of nuts , eat a banana , all these are healthy foods. But do not eat caloric surplus, that is eating more food than your body is burning throughout the day, then you are not going to have those tight Abs as you are not going to lose fat. If your body is burning  2500 calories each day , then you should either eat less than 2500 calories in ad day or you burn more . If you want to eat 2500 calories then eat 2500 calories , but make sure to burn 300-500 calories , then you are creating a 300-500 calories deficit . If you want to create larger deficit then eat 2200 calories & burn 300 calories, resulting in 600 calorie deficit. This method also enhances your Testosterone level which is very important for building muscles. In every day meal have protein, every meal fibrous carbs & every meal essential fat. Only on the days of resistance training have complex carbs.

When you eat more calories than you burn then you still feed your muscles that is the key as well. Specially I have seen some men above 50 who say that they eat lot of crap , then they start eating one or two meal a day to lose fat , initially yes they do lose weight , but this weight  that they lose is not necessarily the fat it's what ketogenic diet is, it messes with your psychology , you become too excited seeing the scale showing your less weight by 5 - 8 kgs , but you do not realise that all of that you lose is not fat, you are losing bit of glycogen, water , little bit of muscles & little bit of fat. If you go on doing this week after week, after week then you are going to have a destroyed metabolism , which will be harder for you to lose anything at all, So, you have to make sure that you are eating to fuel your workouts,  to feed your muscles & eating right kind of food that wont add fat to your body.

Make sure you stay hydrated. Drink a lot of water. You get a lot more benefits from the nutrients you are putting in your body when you are filling it with water as well. Stick to this for the best results. It can be hard in the beginning to change the way you eat, but as you get in better habits  it can get easier.

If you find my this blog useful then please share this among all your loved ones & also do FOLLOW my page . Will also highly appreciate if you can give your comments & suggestions below.

4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME - No Equipment - (With Demo Video).

4  SIMPLE  EXERCISES  FOR  WOMEN  TO  TONE  FULL  BODY  AT  HOME - No Equipment.

In today's Blog we will learn about Four very SIMPLE  & BASIC EXERCISES , 3 of these exercises are with two variations each for better results to shape your body at home, that too with no equipment. These exercises can be done by women in the age group 30 - 60 years. These exercises have been designed to reduce fat & tone up most of the vital muscles of the body that shapes your body.  This routine need to be done at least on 4 days of a week, if not daily. If doing 4 days in a week then it is advisable to do on every alternate days , with a rest day in between, like : Exercise on  Monday, Wednesday, Friday & Sunday. Then Again on next Tuesday, Thursday, Saturday & Monday. 

Beginners  & those above 50 years of age must start this routine very slowly with less number of  sets or reps per exercise , they should first buildup their strength, stamina & endurance then go for increased reps. No physical exercise acts as instant miracle on your body , you need to have patience , commitment & dedication for results to show up. Every exercise has to be paired with good balanced diet for a positive effect on your body.

FOUR EXERCISES :

1) Squats :

(a) Normal Squats : 2 sets x 10 reps / set.

(b) Isometric Squats : 2 sets x 9 reps /set.

If you want a perfect butt & nice tonned legs, squats can be the best workout. Squats are one of the best basic lower body exercises that target gluteus maximus which is the largest muscle in the lower body. It also tones up legs, hips, thighs, calves & even the core and gives a good shape. 

In  Isometric Squats , in each set  you do 3 normal squats , then 3 times hold your squat in midway for 10 seconds then come up & then again do 3 normal squats. This is an excellent method of squat to reduce fat from your thighs  & hips fast .

2) Planks : 

(a) Normal Plank : 3 sets x 30 secs / set.

(b) Knee to Elbow Plank : 3 sets x 10 reps / leg /set.

The plank is one of the best & effective exercises for a flat toned stomach because it works on all the muscles in your core area. It helps to develop strength in the core, shoulders, arms & glutes .

In Knee to Elbow Plank , with the plank position you are to bring your right knee towards your right elbow and back & then bring your left knee towards your left elbow and back & go on doing alternately.

3) Squat Jumps : 3 sets x 10 reps / set.

Squat jumps are ideal if you want well shaped thighs and legs. They build your leg muscle, burn more fat & tone your back side, abs & entire body. They also tone your calves, glutes, hamstrings, core and quadriceps.

4) Push-ups : 

(a) Wall Push-ups : 3 sets x 15 reps / set.

(b) Knee down Push-ups : 3 sets x 10 reps / set.

Push-up is great for your upper body shaping. It is a great muscle toning exercise for the arms, chest, triceps & the front of your shoulders. It strengthens your chest for a more firm & shaped breast, firm & tone your arms and stabilize abdominal muscles. Your legs and buttocks will also grow strong and leaner.

REST between sets = 20 seconds.

REST between exercises = 40 seconds.

Sip plain water during rest periods to keep your body hydrated.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME"  Demo Video - please click on the link provided below 👇:

https://youtu.be/Aypd-lycNfo

METHODS TO GET SMALLER WAIST - FOR MEN ABOVE 50.

As you age the area in your body that first starts accumulating fat and gets bigger is your waist. But due to very unhealthy eating habits & lack of exercise, even men in their 30's & 40's are getting bigger waist. 

In this blog will try to go in about the methods of how to get smaller waist . I will cover five methods of how to get a smaller waist. A smaller waist  will make your back look bigger just giving that 'V' shape.

The first method is carb-cycling. There are different ways to do this, but for good results you need to focus on one thing , on the days where you are not exercising or when you are doing light exercises, you want to eat a low amount of carbs. But, understand this , carb-cycling does not mean a low-carb diet. Those are totally different things. Carb-cycling is a great way to eat at a caloric deficit, if you are already cutting out some calories throughout the week.

The second method is you need to have more fibre in your diet. Most of you eat only about half of the daily amount that you are supposed to have, you are supposed to have about 30-40 grams of fibre in a day. Eating more fibre has multiple benefits, it reduces your cholesterol & blood sugar levels , it is good for your regular bowels, eating fibre also makes you feel more full , thus helping you to reduce your hunger craving and in turn will help you towards a small waist. 

The third method is all about the way you do your cardio. Instead of going for long steady-state cardio, you should the short duration high intensity cardio , this cardio increases your testosterone levels & it is much more time efficient. This short duration high intensity cardio will involve only 15-20 minutes. This cardio also creates the EPOC effect ( Excess Post exercise Oxygen Consumption ) or the after burn effect , it raises your metabolism long after you are done with your exercising, thus helping you burn more calories, which in turn will help with getting a smaller waist . You can refer to my below mentioned previous published 3 blogs titled :

 (1) Best Cardio Home Exercises For Men over 50.

(2) Full Body Fat Burning Home Exercises for Men over 50.

(3) Full Body Killer Home Workout for Men.

The fourth method is intermittent fasting . There are few different types of intermittent fasting, but the one I would suggest & try is the 24 hour fast to get a smaller waist . In this you need to go 24 hours without consuming any calories. It is very important to drink lots of water while you are fasting, to have 4-5 litres of water a day is very beneficial and will help speed up the process. I would suggest once a week , but for faster results may try for twice a week , but never do two days in a row. Also, when doing this fast, do not do on your workout days.

The fifth method is about proportion illusion. If you want to get a smaller looking waist then you need to focus on building your shoulders & your back , along with doing regular workout for your Tummy. You can refer to my below mentioned previous 3 blogs :

(1) Develop Shoulder Muscles at Home.

(2) How to Develop A Muscular & V Shape Back - At Home.

(3) Part 2 - How to Get a Flat Tummy with 6 Pack Abs after the Age of 50.

I am hopeful by utilising these methods you will be able to get a smaller waist.