McAlpine's favorite on-the-go exercise is a classic for a reason: Push-ups are one of the most effective bodyweight exercises around. "Primarily, this move will target your chest, triceps, and your anterior deltoid muscles (the front of your shoulders)," says McAlpine. It also seriously works your core. Plus, there's something that just feels badass about working on push-ups and seeing yourself improve over time. "I personally love that feeling of strength that comes from this simple move," says McAlpine.
But, before jumping right in, take Candice’s advice. “Single leg and double leg [glute bridges] along with squats are super beneficial lower body exercises that activate glutes. Doing glute bridges prior to lunging and squatting helps ensure you get actual glute engagement when you squat, lunge, etc. so you are working the right muscles. Activation makes a huge difference—wakes ‘em up!”
That's why BuzzFeed Life asked NYC-based personal trainer Albert Matheny, C.S.C.S., founder of Soho Strength Lab, to design nine high-intensity bodyweight-only workouts that you can do anywhere. These workouts are made for the exerciser who wants to get fitter and healthier, and feel great. Each one focuses on one of three goals: cardiovascular fitness, power and strength, and endurance.
When many people decide to "get fit," they assume it involves rigorous activity. But you don't have to spend hours in a gym to be physically active. People can get in shape by performing everyday activities in the home. Every time you and your child throw a softball, swim a lap, climb a flight of stairs, walk to the store, or carry packages, your health and fitness levels are improving.
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Take up rowing or kayaking. Doing a sport that activates your arm muscles will help you to tone your arm muscles. Consider taking up an arm focused hobby like rowing or kayaking, which requires arm strength and good core engagement. You can start by doing the rowing machine at the gym and then work up to taking classes in rowing or kayaking. You can also join a recreational rowing team in your area to get better at rowing and be more active on a weekly basis.
Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. She holds a BA in Psychology and a BA in Marketing and International Business. Her mission is to help people live healthier lives by making smarter food choices and staying active. She owns ShapeYourEnergy, a popular health and fitness website. In 2014, she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health. Current and former clients include The HOTH, Nutracelle, CLICK - The Coffee Lover's Protein Drink, InstaCuppa, GritWell, GoHarvey, and more. Andra is a regular contributor to these platforms where she either provides health-related content or coaching to those who are interested in achieving a balanced lifestyle.
Not feeling up to heavy lifting? Try doing more reps at a lower weight instead and you’ll be kissing that arm fat goodbye in no time. Researchers at Canada’s McMaster University studied a group of 20-something men over a 12-week period, with half the study subjects lifting heavy weight and doing low reps, and another group lifting lighter weights for higher reps. The Journal of Applied Physiology study found that both groups increased their strength and muscle size by approximately the same amount, so if you’re relatively new to lifting or don’t feel up to hitting the heavy weights just yet, don’t worry; lighter lifts will still help you ditch the fat while gaining muscle tone.
HOW TO DO IT: Step to your left and lower your body into a lateral lunge, placing both hands on the floor. Without moving your feet, lift your hands and hips and shift your weight over your right foot, so you end up in a right-side lunge. Alternate back and forth for 30 to 60 seconds. To really kick up the burn, turn this movement into a monkey shuffle by simultaneously loading your hands, lifting your hips and shuffling your feet side-to-side between right and left lunge positions.
Do triangle pushups. Triangle pushups will build your shoulder and chest muscles while helping you burn calories. On an exercise mat, get into the traditional pushup position with arms shoulder-width and extended to prop up your upper body. Move your hands inwards to create a triangle under your chest, with your index fingers meeting at the top and your thumbs closing the shape at the bottom. Lower yourself almost all the way to the ground, then push yourself back up.
A new study from her lab shows that a 20-minute moderate workout has measurable effects on the immune system: Participants were asked to walk or jog on a treadmill, depending on their fitness level. They measured levels of TNF, an inflammatory marker, before and after the exercise, and found that there was a 5% reduction in the number of immune cells that produced the marker.
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
Millions of women struggle to lose fat from their arms these days. Are you in a war with your flabby arms too? Fat arms are caused by sedentary lifestyle, unhealthy food habits, the body’s metabolic rate, medical issues, or even your genes. To address this problem you have to work extra hard on your triceps and biceps and lose overall weight from your body to get the desired result.