You want a perfect body? We give you the recommendations how to get the desired results.
Seven exercises for your ideal body shape
These seven exercises are for a full body workout and they target all muscles in your body. With this exercises, you will achieve the desired results as quickly as possible. The first on the list are push-ups which target the chest, triceps and core. The second exercise is the squat. This type of exercises is ideal for lower body and it targets the hips, hamstrings and glutes. Lunges work the quadriceps, the glutes and the hamstrings. If you want to even more maximize the results, use a dumbbell while doing this exercise. With a pike roll-out, you will strengthen every muscles in your body. A clean and jerk works almost every muscle as well including hamstrings, biceps, triceps, the back, core, quadriceps and calves. Next, you should do burpees. A deadlift targets your back, your calves, quads, hamstrings, glutes, core and forearms.
When it comes to frequency, you should do 3 total body workouts per week. For example, do a total body workout on Monday, then rest on Tuesday. Next, do a total body workout on Wednesday and Friday, but rest on Thursday, Saturday and Sunday.
This total body workout helps you build muscles and lose fat.
Prep work-out
Instead of a traditional warm-up, we recommend a so-called dynamic warm-up. The dynamic warm-up is very effective because it covers a full body routine. The first exercise is called lunge with a twist. Do the forward lunge first and then twist your upper body towards the side you are lunging. Then do knee to chest by standing and bringing your knee to your chest and then strike the foot towards the ground. The third exercise is called high kicks: kick your right leg up while extending your left arm and touch your toes with your palm. The next is hip stretch with a twist. Start from a push-up position and then bring your right hand towards your right leg. Twist the left part of the body and extend your left arm. With T-push-ups, start from a push-up position as well and then lower yourself, extend your right arm towards the sky while you push back up. Then do jump squats. Squat down with your hands on your head and then jump. Finally do some jump lunges, start with a lung position then jump while switching your legs. Do 10 repetitions of each exercise.
As a part of a preparation for the exercises, using supplements is recommended if you want to maximize the results. There are many types of supplements. We recommend whey protein because it helps you lose fat and at the same time helps you preserve muscles. In addition, whey protein increases muscle strength and helps you reduce hunger.
Diet
Diet for any type of an exercise programme depends on many factors including gender, body weight, intensity level and length of a workout. However, there are simple rules you need to apply if you want to get your ideal body shape as quickly as possible. Before a workout, you should consume a lot of carbohydrates and protein. Low Glycemic Index carbohydrates such as whole grains, vegetables, fruit and beans contain a lot of essential nutrients and they release sugar into bloodstream more slowly. On the other hand, High Glycemic Index carbohydrates such as white bread and white rice release sugar into bloodstream more quickly and they are good for energy boost. For a post-workout ingest dietary protein and drink a lot of pure water. Do not drink sports drinks because they contain a lot of calories and sugar. You can opt for coconut water since it contains potassium and magnesium.
Follow the advice we gave you and you will certainly get that perfect and ideal body shape you want.
