Many women handle both the home and the career. To them, fitness and health become challenging. Creating a balance between personal and professional life with fitness is not easy for working women.
With all other important tasks, how to get pure fitness? For that, we have compiled some of the best workout and food recommendations for you to get a fit body and a healthy lifestyle.
Top 10 Exercises
Cardio, short for cardiovascular exercise, is any movement that speeds up your heart rate and increases your blood circulation throughout the body.
Most individuals who perform cardio are using it as a way to burn off extra calories and since you are moving your body, it is going to enhance the need for energy. Some forms are a bit better when strictly speaking of fat loss but all cardio, regardless of a form will burn the calories.
Planks are one of the most effective exercises for your health that you can do anywhere and anytime. They require a small amount of time on your part and offer the chance to achieve amazing results in a relatively short amount of time.
By holding yourself in a plank position, you will notice that your neck and shoulder muscles are also being tested and strained, it encourages the buildup and development.
They’re not just for legs just so you know, they benefit the whole body in multiple ways. Whether you are looking to shed pounds, run faster or maintain mobility, the squat is here for you.
You don’t need to squat with weights to achieve these effects, studies show that deep squats with a lighter weight are more effective at improving bodily strength than are squats with heavy weights.
Hanging Leg Raise
Hanging knee raises or hanging knee ups is a compound exercise that strengthens your core by targeting the lower abs, lower back, and hip flexors.
The hanging knee raise, when correctly performed in combination with other abdominal workouts like crunches, will help in building muscles.
V Crunch Exercise
The V crunch is a body-weight exercise that can be done anywhere, anytime. All you need is a bit of the ground space.
The V crunches abs exercise builds core strength by working areas of the core at the same time. It is an effective way to target the external obliques, internal obliques rectus abdominis, and hip flexors, all while improving core and trunk balance.
Jumping Jacks Exercise
This helps improves your stamina, is a great exercise for the cardiovascular system and relieves stress. This whole-body exercise is mostly used for warming up and instantly boosts up your mood and activates different muscle groups.
This cardio exercise is also known for weight loss. It helps to burn the extra calories, creating a negative balance in the body. This means that you have spent more energy than the number of calories you have consumed.
Yoga gets your blood flowing. More specifically, the exercises you learn in yoga can help your blood circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result.
Yoga gives you all that a workout at a gym can, but in a safe and peaceful way. It combines aspects of cardio, functional and strength training all in one.
The burpee is a full-body strength training exercise and the ultimate example of functional fitness. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.
Practicing burpees requires more muscle exercise, and the outcome is a substantial caloric expense. It helps you to lose more weight while burning calories.
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute.
It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
Exercise balls work stabilizing and core muscles in unique ways and force your whole body to be involved as you try to remain on the surface of the ball. The challenging and versatile nature of ball exercises makes the workout more interesting.
One of the great benefits of an exercise ball is, if you are short on time and have no time to get to the gym, there are plenty of exercises you can do to hit most body parts.
Top 7 Food for fitness
Whey protein is actually a mixture of proteins that are isolated from whey, a liquid by-product derived from cheese production. Commonly marketed as a weight loss supplement, whey protein can benefit health in many ways.
For most people, creating a better version of themselves is truly a work in progress. Whey protein, in the form of powders, bars, and shakes, is an often-overlooked way to improve results. Athletes can improve their gains by combining gym workouts with whey protein powder benefits.
If you are highly active or trying to lose weight, then you may benefit the most from eating around 2.2 grams of protein per kilogram of lean body mass. This will help preserve muscle mass and promote fat loss.
One of the great things about keto is the variety of delicious recipes that you get to make. If I told you that you can add butter and cheese to what you want would you be disappointed?
The ketogenic diet is much more than a diet. It really becomes a lifestyle that you adapt to and we have found that it has completely changed our lives for the better.
Low Carb Diets
A low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages. Want a diet that restricts certain carbs to help you lose weight
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease.
Detox drinks are fast gaining recognition in the fitness world for preventing toxic overload and major health problems.
One of the best aspects of detox drinks is that it helps you lose weight naturally. Detox drinks offer a major boost to your metabolism, thus aiding weight loss. Some of the fruit-based detox drinks that can help in weight loss are raspberries, apple cider vinegar, and lemon.
The egg diet is a low-carbohydrate, low-calorie, but protein-heavy diet. It’s designed to help aid in weight loss without sacrificing the protein needed to build muscles.
The egg diet has multiple versions, but in each, you can only drink water or zero-calorie beverages. Foods high in carbohydrates and natural sugars, like most fruits and all pieces of bread, pasta, and rice are eliminated from the diet.
Dried Fruit Nutrition
If you can’t stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy.
Aim for one or two servings before a race and two to three servings for every hour of running. You’ll also get a dose of fiber, potassium, phytonutrients, vitamins, and minerals with every mouthful.
Avocados are a stone fruit with a creamy texture that grows in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protection against cancer.
Avocados are full of healthy, beneficial fats that help to keep you full and satiated. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Sweet Potato Nutrition
Sweet potatoes are a rich source of fiber as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. A study in Asia also found that diets high in vitamin-A vegetables, including sweet potato leaves, may provide potential protection from lung cancer.
There is no big secret behind a lady’s fitness, just a proper diet and some intense workout can do the magic. But what is the best diet for fitness? There are many answers to this question and hopefully, our recommendations have answered it already.
Also, when it comes to working out, there are always many choices but make sure to pick the best plank exercises or the best yoga exercises, as these are some of the most effective parts of a fitness routine. The main point is to focus on your food and exercise, and surely, a little bit of patience and effort can get you a healthy and fit lifestyle.