Tough Little Workouts

Workouts designed to get you fit, fast

Burn Fat in 15 Minutes

Jan 11

Posted by Funkster in The Workouts | No Comments

This tough workout is so effective. It gets the heart pumping, burns fat, and builds important lean muscle tissue. This short circuit has no rests, which keeps the heart pumping and burns calories.

Equipment required

  • Stability ball
  • Medicine ball
  • Skipping rope
  • Exercise mat

The workout

  • Skip for 4-5 minutes to warm up the muscles.
  • Perform thirty high jumps non-stop to work the heart. This requires mental strength to perform the exercise correctly. Try to jump to waist height. Motivate yourself with mantras.
  • Grab your medicine ball and jump on the stability ball. Roll the ball over your abs and push the medicine ball over your head. Perform 20-30 non-stop.
  • These are tough. Press-ups on a stability ball. Place your hands on the exercise mat, your feet on the stability ball. Steadily push down into press-up position without your legs falling off stability ball. Raise up and then pull your legs in to your chest slowly on the ball, then push out again. That’s one rep. Try to do 5-10. These are very tough but work effectively to tone the core muscles.
  • Perform thirty squat thrusts to further kill the arm muscles after press-ups.
  • Do 20-30 tricep dips on the stability ball. If you can hold your legs out straight for a harder burn or keep the knees bent for an effective exercise.
  • To finish off, perform 20-30 squats. Place your hands behind your head and squat down so that your thighs are parallel with your feet. Keep the back straight and feel the burn in your thighs and buttocks.

How’s that for a short, intensive, fat burning, muscle building workout?

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Get into Meditation Easily

Jan 10

Posted by Funkster in Meditation/Spirituality | No Comments

For beginners to meditation, it can be difficult to let go of the thoughts and relax with meditation. How is it possible to get into a meditative state easily with the tens of thousands of thoughts of both positive and negative swimming around?

Firstly, the way you breathe is important. Most of us do not breathe correctly in day to day life. This is when stress can occur. Shallow breathing (when the diaphragm is not utilized) does not take in enough oxygen to penetrate the body and can cause ailments. Even I do it too, but during meditation you can change all that by breathing correctly.

Make sure that you breathe in through your nose. Fill your stomach with air and then exhale through the mouth. The longer you can hold your breath the more calmer you will feel. Test yourself when you carry out the breathing by placing a hand on your stomach. If it expands you are breathing correctly. When most of us are in a nervous state or stressed, we often take a deep breath for assurance, imagine working on those breaths and reaching serenity.

There are a variety of breathing techniques to use during meditation. Once you start to breathe slowly and correctly, your mind will start to become clear and free of thoughts. This is the exact state you want to be in. Even meditating for just five minutes a day will help. Meditation will help you to feel calmer and gives you some time to get to know yourself, release your negativities, and take control of your mind.

There are some more advanced techniques which I will discuss in my next blog. I hope this blog has helped you to become calmer and appreciative of of helpful meditation really is.

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Try out Isometric Training to Tone Body

Jan 8

Posted by Funkster in Hints and Tips, weight loss tips | No Comments

Those expensive toning machines that promise to tone muscles by tensing and releasing them are available all over the world. They simply perform isometric exercises on the body, but these can be done easily without a machine. All you need to done is clench and release the muscles.

Obviously, weight training and cardiovascular exercise will get you toned faster but isometric training is still effective. Try to repeat the clench and release of muscle 5-10 times. This may take twenty minutes but it will help to tone the body. Those toning pads that are placed on the body simply clench the muscles through an electronic signal. These pads are usually added to the problem areas, such as buttocks, abdominals, thighs, arms. Isometric training requires work but it is free and effective. Clenching and releasing the muscles repetitively will then cause that body part to tone.

Isometric training can be useful for anyone who wants to lose weight or tone up before joining a gym. The body burns fat on a daily basis through the basal metabolic rate (BMR). The more lean muscle tissue that rests in the body the higher the metabolic rate will be. Isometric training is simple and can be performed anywhere. In the car while driving, queuing at a supermarket, watching TV, cooking, reading a book, anywhere.

Try out various techniques. Squeeze and hold for a couple of seconds before release or time yourself for thirty seconds and see how many reps you can perform.  Isometric training is simple and effective. Results may not be seen overnight but they will definitely be visible in a couple of weeks time.

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Positives vs. Negatives of High Protein Diets

Jan 7

Posted by Funkster in Hints and Tips, weight loss tips | No Comments

I am not sure if you have tried the zone or high protein diet. I did once and I was extremely ill. I would never do something stupid as to stress my body out again. I eat regularly with healthy foods and I’ve never had a weight problem.

The media and celebrities promote these silly diets. There are diets for everything. Okay, I believe in the blood group diet because I am sure that some blood groups may struggle with digestion of some foods, and others will be fine. I will focus on blood group diets in my next blog.

So, are there any benefits to a high protein diet besides weight loss?

Positives of High Protein Diets

  • You’ll lose weight…and fast. During high protein diets the body starts to produce ketones, which suppress the appetite, may cause nausea and causes water loss in the body through the lack of carbohydrates, which contain water.
  • Protein rich foods fill you up for longer, supposedly (they didn’t for me, especially not with carbohydrates.
  • May be useful to follow for a day but try not to follow long-term. The negatives of a high protein diet far outweigh the benefits / positives.

Negatives of High Protein Diets

  • The body does not receive carbohydrates so therefore the body will suffer  with fatigue (tiredness).
  • Vitamins and minerals must be consumed to add the nutrients that the body is not receiving.
  • May cause diarrhea in some individuals due to the excess protein.
  • Many protein rich foods like cheese contain a lot of saturated fat. We all know what happens when too much saturated fat is consumed don’t we…high blood pressure, heart disease etc. the list goes on.
  • As well as feeling ill and tired, a high protein diet will cause  halitosis (bad breath).

I will admit to trying this stupid diet just to see if it worked. I was hungry all the time and desperately craved a nice crumpet with loads of butter. I lasted three days then had severe stomach cramps, nausea, and bad shits.

I would not recommend a high protein diet to anyone. Obviously, if you need to build muscle, increase your protein intake but make sure you have carbohydrates too for energy.

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