As you might noticed before, I’ve talked about workout in combination with effective diet pills will bring you longterm results. I’m talking about weightloss here, of course. Anyway, I’d cover some basic exercises here which are ment for beginners, which will help you maintain a healthy physique with approx. one hour training per day. Don’t forget to eat something before the exercise, a snack or something and a full meal after the exercise.

Cardiovascular and Lower Body

Cardivascular means that you should train your heart, that’s a half-hour daily walk. It’s okay to walk on horizontal ground, but a hill here and there does not hurt at all. Be sure to have proper footwear. You might also go upstears and downstairs a couple of times (5 or so). It’s great for your heart and your leg muscles. You might combine these two, one day walk and one day stairs.

Upper Body

When you’re finished with your walk (+stairs), do some of these exercises three times per week. This will give you good results.

Basic Pushups

You know what pushups are, eh? Remember what soldiers in movies do when they get punished? Yes, pushups! Aim to about 10 to 15 pushups per set. And do 3 sets of them at a time. Do so a couple of weeks and when the movement becomes too easy, incrase the workout by more pushups or your feet on a chair for greater resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Close-Grip Pushups

Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier.
Use the same position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the right or left side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups

These are perfect for your chest and rear shoulders. Also for your back muscles. Do them the same as basic pushups, 3 sets of 10-15. Don’t forget the breathing pattern. Beware, these are more demanding than basic pushups so you will tire more quickly than with other pushups. But it will help you to be fit. Next time there will be exercises for legs, butt and arms.