How To Make The 21 Day Workout Calendar Work For You

  • Jennifer Ganssle
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  • March 1, 2017
  • If you want to follow an effective fitness program which will reduce your body to go from obese to thin in just a few weeks, then the 21 Day Workout schedule is just for you. This is a very practical program that takes into considering all the factors that go into weight loss, including the food intake, the amount of calories, quality of workouts, etc. To start with, you need a 21 Day Workout calendar like the one specified by mayoclinic.org. This is the best program in case you are looking for a flat and slim you.

    When you start with the 21 Day workout program, you will never get bored as there is a wide variety of things to do that you will be able to tone each and every part of your body without wearing it out, which is one main reason most of us dread the repetitive fitness programs. Once you order the 21 Day Fix program, you will get a couple of DVD’s which will have three workouts each, specifically designed to tone some part of your body in just thirty minutes routine. In the first two weeks, you need to complete one workout every day. In the following week, you will be doing a double, one in the first half of the day and another in the second half.

    Six different workout techniques are designed in such as way as to give your full body a great workout. The cardio workouts are quite intense whereas the yoga workouts make sure that your body gets the flexibility that it requires. You may need some dumbbells and a yoga mat to do the workouts that are mentioned. The workouts are broken down into three-week patterns which will not only consider your workouts; it also includes the diet program that goes hand in hand if you have to shed those extra calories.

    The workout schedules are very simple and easy to do. The calendar is for twenty-one days, and you need to meticulously follow it for the three weeks and do the thirty-minute workouts every single day. In the beginning, doing the 30-minute workouts might look like a big challenge, but you will get used to it with time. The goal is to make you get into the habit of doing your daily exercises. The routines are mainly designed in such a way that you can train different muscles in the body so that you give them enough time to recover from the previous routines and avoid any damages that may occur due to straining too much at the same place.

    If you are looking for a faster solution, all you need to do is just use the double option; from the third week onwards, you can add an extra workout plan, maybe at a different time of the day. If you are working out in the morning, then you can add one more for the evening. Try to give at least ten hours between two workouts so that the body is prepared to take the strain.

    The Right Supplements To Take Your Workout To The Next Level

  • Jennifer Ganssle
  • Tagged Leave a comment
  • October 28, 2016
  • 3tiered_pills-600x300Are you looking to get the maximum from your workout sessions? Are you hitting the gym regularly and spending time doing crunches and lifting weights? Yet, still unable to attain the body you dream of? Well, any workout can be made better. You can make use of these simple tips to modify the intensity of your training, to change the timing, to draft a pre-workout strategy and to choose the ideal nutrients to get the most from your workout.

    Workout boosters or supplements are a great way to get the most from your workouts. Read this scientific study, https://www.ncbi.nlm.nih.gov/pubmed/24435468 to gain a better insight on the effectiveness of supplements on workouts. You are already spending a significant time of your day on your workouts. Don’t just drag yourself out of bed, drown a cup of coffee and jump onto the treadmill for the rest of the time. Instead, you must make sure that you go to the gym with a solid strategy, that when followed will produce immense results. Here we give you the few strategies that you can employ to boost your training and kick it up several notches.

    To Gain Mass, Time Your Nutrients Right
    If your primary goal is to gain mass, then what you eat and when you eat it will make a huge difference. Here’s what you have to do:
    · In the morning, when you hit the gym, you are coming after a period of fasting or sleeping. This is the best time to get your kick of protein. You must make sure that the protein you reach for is easily digestible like a whey protein. This is a great way to kick start your day.
    · Immediately after your workout, you must make sure to give your body adequate carbohydrates. This is essential for repair and synthesis.
    · After your workout, you must replenish your body with simple carbs. This ensures that your insulin levels are increased and will help your muscles absorb the body building amino acids from the proteins. Take in complex carbs after thirty to sixty minutes of your workout. This is a great way to fuel up your body for hours.

    To Lose Fat, Train on an Empty Stomach
    If you are looking to shed pounds and achieve a lean figure, then you can consider doing your training on an empty stomach or directly after fasting. When you train on an empty stomach, your tissues are on all-time high sensitivity. This helps in promoting a higher fat burning mechanism. When you do fasted training, the growth hormones norepinephrine and epinephrine are released. They help in burning fat. Dr. Sara Solomon, a professional athlete claims that she follows this technique to maintain a six pack easily throughout the year.

    The Bottom Line
    Modify your training to suit your goals. What works for one, need not work for another. So if you are looking to lose weight then you must concentrate on minimizing your catabolic state. This can be achieved by reducing your calorie intake and doing excessive cardio. On the other hand, if you are looking to gain mass, then you must increase the anabolic state. This is done by taking the ideal nutrients and supplements.