Calisthenic Workout

A calisthenic workout is where you use your own body weight to build muscle. This means no gym equipment and no weights. Calisthenics, also known as body-weight training, can be used at any levels to lose fat and build muscle. The most common upper body exercises are pushups and pull-ups. What makes these exercises so unique is that they can be done in many different variations so you work different muscles. When it comes to the pushup, the closer your hands are together the more you target the triceps and shoulders, the farther away your hands are from each other the more you work the chest. Just like the pushup, the pull-up can be altered to target different types of muscles. When your hands are wider, you work the outer and upper lats; and when your arms are closer to each other you work the lower lats and lower back. You can also use calisthenics to work the legs. Some great exercises are squats, lunges, and calf raises. So remember, you don't need a gym membership or a bunch of weights, all you need is some space and your own body to get a great workout that will benefit you in many ways.

Stomach Cramps While Running

1. Have you ever gone for a run and got a cramp in your stomach? Well, if so it is nothing really big that you should worry about. The pain usually occurs on the side or bottom of the stomach and is caused due to shallow breathing, not breathing deeply from the lower lungs. Cramps, also know as stitches, can also be caused from what you ate or drank before a workout. If you have a lot of fluids or food in your stomach you are unable to intake large amounts of air which then cause you to get stomach pains. This pains can also happen if your body is low on sodium, potassium, and calcium. So remember, don't eat or drink a lot before a workout, get as much air into your body by taking deep breathes, and make sure your body has enough minerals and vitamins in it. 

Juice Cleanse Diet

A juice cleanse diet is a 3 to 4 day period when you only consume fruit and vegetable smoothies. This diet gives you a full body detox that helps improve your health, mood, and appearance. A juice cleanse gets rid of all the harmful toxins in your body by flooding it with super nutrition. This results in weight lose and improved energy. This detox diet also reheals cells and rehydrates the body. The organic plant base diet  gives your cells and nerves a chance to opporate properlys so they could re-establish internal messaging and cell production. Consuming only fruit and vegetables for several days also repairs your gut and gives your stomach and liver a rest. So, to conclude I would really recommend doing a three day juice cleanse diet to improve health and break any bad food cravings that you might have.

Best Ab Exercise

There are many exercises that you can do in order to get a flat toned stomach with visible muscles. But, the overall best move for the abs is the plank. This exercise works your whole entire core without hurting you spine or back. Your upper abs, lower abs, obliques, hips, and back are all targeted with this one exercise. The one thing that makes the plank so special, is that there are many different ways of doing this exercise. You can do forearm planks, straight-arm planks, dolphin planks, spider man planks, and many more. The best way of burning the most amount of fat while still working the muscles is doing an HIIT plank workout. An HIIT plank workout is where you incorporate cardio moves with a variety of plank moves. This combination will burn calories and leave your abs feeling sore the very next day.

Flexibility and Stretching

Being flexible is crucial to your health and well-being. In order to preform everyday activities with ease you must have good flexibility, otherwise these activities become more difficult to preform. Doing flexibility training helps assist in your posture, which can lower your amount stress and increase the strength of all joint movements. Especially, when it comes to sports, athletes must have good flexibility to reduce the risk of injury. Being flexible can also help improve an athlete’s aerobic and muscular ability. If muscles are tight and have knots in them your joints will have a smaller range of movement, therefor lowering your ability to preform at a higher level of competition. Even if you are already flexible I still suggest for you to stretch daily, as this will improve your blood circulation, which will lead to a healthier heart and better cardiovascular function.  Stretching will also distribute new blood to the brain, which will lighten your mood and allow stress to roll of your body and mind.

What Should You Consume During A Workout

If you are an athlete that trains over three hours per session, you need to consume additional fuel during your workouts. Eating a solid pre workout snack isn’t enough to give your body enough fuel and energy to last a rigorous, long session. Of course, if you are just doing an hour workout at the gym, you don’t burn enough calories for your body to require extra nutrients. Just drinking Gatorade while you’re at the gym is enough to keep your body moving and energized. On the other hand, those who spend they whole day training should consume intra-workout cocktails, or protein powder. This drink should include water, electrolytes, hydrolyzed protein, and carbohydrates. This cocktail will give your body the fuel and energy it needs so you can preform at your best for a longer period of time.

Worst Abdominal Exercises

Getting a six pack can be hard and difficult. Especially, when there are many well-known abdominal exercises that can only cause weakness and injuries. One of the worst exercises is the sit-up. This move only works one small muscle group, and if you do enough of them it will cause imbalances in the muscles and create a hunched forward motion. Another bad abdominal exercise is the double leg raise. This move can create and hurt a bad back. This move puts a lot of stress on the hip flexor muscles, which causes you to pull the front of the lumbar vertebrae comprising the segments and shearing them forward. The Russian twist also grinds down your lumbar vertebrae that can wear down your joints increasing back pain. Lastly, the side bend with weights is one of the most inefficient abdominal exercises. People assume that by doing this movement they are getting rid of “love handles” but instead they are just developing a crushing force on the adjacent side of the vertebrae.

Exercise Can Advance Your Mental Health

Everyone knows that exercise comes with many physical benefits. It will improve your physique, slim your waistline, and improve your chances of living longer. But did you know that it is also one of the most successful ways to advance your mental health? Exercising constantly can positively help with depression, anxiety, ADHD, PTSD, and trauma. It reduces stress, improves your memory, helps you sleep well, and enhances your general mood. You don’t need to do insane workouts for long periods of time to get these benefits. Going on a simple walk or just doing a short 10-minute workout can make a difference. If you exercise daily, you will feel more energetic and become more positive. No matter your age or fitness ability, you can use exercise to your benefits as a way to feel better mentally, physically, and live a better life.

Exercising in the Water Benefits

Exercising in water 2 to 3 times a week has many benefits, particularly if you are recovering, or have an injury. Do to the buoyancy water provides you with ability to do exercises that otherwise would hurt your knees and joints on land. Do to this you can stay in shape without pounding or irritating your joints. Water also provides a consistent resistance to every movement. About 12%-14% more resistance is added to your actions than when you workout on land. Water workouts will improve flexibility and strength, while building up endurance.  It will increase muscular flexibility and balance. Exercising in water can also improve your ability to control and maintain a good, healthy weight, while improving your physique. Especially if it is hot outside, exercising in water will cool the body continuously so you don’t get overheated.