Everyone likes being active and strong, however most of the people think that they do not have enough time to do anything about it. And I just wish if it is easy to be fit forever without making efforts for it.
When you are growing up the fitness comes from active/athletic childhood,your nutrition and even from your genes (Active parents produce active babies). By the time you reach 30 yrs of age, the body's natural ability to remain fit and strong becomes weak. From thereafter only nutrition and active lifestyle matters.
Strength is the force which you can produce while doing a certain task. You need muscles to produce that force. Muscles are made of protein and if your nutrition lacks it then even the exercise cannot help. The road to fitness comes from high protein diet and exercises. When you workout on muscles, the protein from the food gets synthesized and used up by muscles for their growth.
Regarding Muscles it says :
" If you Don't use it, You Loose It"
BUT
When it comes to getting fit, Can the least be done to gain MAX?
Do you know it takes only few set of only 3 exercises to start your fitness journey?
These exercises can help you save time, grow muscles and burn calories.
I suggest choosing exercises which includes whole body where the resistance is your own body weight. The benefit is time efficient, equipment free and travel friendly workout anywhere anytime. Especially this is for the people who are always short of time and feels they need time friendly workout plan.
Assuming readers to be from different fitness levels, I will start exercises from very basic level
So, lets discuss these exercises, their basic preparation and variations to make it challenging at each level...
PLANKS - Builds your core muscles and learn to gain structural stability of the body.
Planks are good as they target abdominal muscles also as an alternative to the crunches. Compared to crunches they target larger group of muscles involving the whole body. They are safer for the SPINE whereas crunches may damage spinal discs. In fact, I came across few patients who got injured because they overdid crunches with poor techniques. From injury point of view and for gross health benefit I always recommend PLANKS over CRUNCHES.
PUSH-UPS - Helps upper body strength along with core stability
Push-ups is all time favorite and a very popular exercise. But technically they are like moving planks. A basic good planking capacity is required before you start push-ups otherwise it can cause you back pain. So improving on your plank becomes must before you attempt any push-ups on ground.
Most people have rounded shoulder while sitting causing chest muscles to become tight and upper back muscles to become weak. This result in weak scapular control and if push ups are done at this time it can create neck or shoulder pain. The strong scapular control can be trained and must be practiced before attempting to start Push-Ups.
Go for my PRE Push-Up regimen to make your muscles work rightly. Pre Pushup exercise is a memory building exercise for the muscles to be used during push-ups. Once you adapt to these movements it will be easy and safe to do pushups.
SQUATS - This is your entire lower body workout starting from calves, thighs, glutes and lower back. This can simply make you stronger with your legs and can make your daily activities like stair climbing, getting down and up from the floor easier. Before starting to perform free squats on the floor, people who are new to squats must do some basics to improve their form.
