Full Body Workout Plan For Perfect Fitness

full body workout plan

According to the fitness experts of the industry, fitness is a state of health and well being and more specifically, the ability to perform aspects of sport, occupation and daily activities. Physical fitness is generally achieved through a proper lifestyle and a full-body workout plan.  Exercise is essential in maintaining optimal health. True enjoyment comes from activity of mind and exercise of the body.

The question which every man asks himself is that, how can I stay healthy? How can I look handsome and how can I become fit naturally? There are many ways to become fit and strong but the big problem is maintainability.

There are few tips to become naturally fit that is followed by most people despite the goals and aims. The ultimate aim is to become fit but the beginning must be slow. Slow beginning and medium phase steps and sustainable movement give you the real result. Every step is counted. Everyone thinks being physically fit is only required. It is utter foolishness to think like that because the ultimate aim of being fit is becoming mentally and physically stable. For that, a good lifestyle, full-body workout plan, and a healthy diet are necessary.

The word “exercise” means different things to different people. It is a physical activity that helps to achieve something.

There are four types of full body workout plan that everyone should be done regularly:

full body workout plan

1. Aerobic Exercise

Aerobic exercise increases breathing and heart rate. They keep a circulatory system and lungs healthy.

 Examples of cardio exercises are:

  1. Brisk walk
  2. Jogging
  3. Stair climbing
  4. Swimming
  5. Dancing

2. Strengthening Exercises

To keep bones and muscles strong this is necessary. Strengthening exercises can be done with weights, resistance bands, or by utilizing your body weight

3. Flexibility Exercises

Flexibility exercises help to maintain mobility and to maintain good physical health. They include yoga, stretching exercises.

4. Balance Exercise

Improving your balance can help prevent falls. Balancing exercises strengthen the core of the body. Standing in one foot is a type of balance exercise.

What should men concentrate on full body workout plan?

full body workout plan

1. CHEST

 A good option to grow your chest is to Lie on a bench and keep dumbbells in every hand. Bend your arms and lower them to the facet of your body, therefore, the dumbbells lie simply on top of your chest. Pause and then lift your arms to repeat.

2. BICEPS

Biceps tend to be the most attracted muscle and it helps to show off that you’re really on top of your workout regime. Heavyweights do miracles in taming biceps. Kneeling Single Arm Curl is the best in the biceps exercise list.

3. TRICEPS

The best way to build strong triceps is to choose the exercises that hit all those muscle fibers from every angle. Diamond pushups are the best.

4. CORE WORKOUT

For building a strong core, it needs workouts for hips to shoulder. The core is designed as a six-pack by many people. Planks, side planks, squats help in building a strong core

5. SHOULDER

Broadening out up top results in slimming of the stomach and gives a curvey effect. Overhead press helps to build bigger, stronger and firmer shoulders.

6. BACK WORKOUT

You’ll correct muscle imbalances while building incredible back strength. By using dumbbells it is easy to reduce fat from back and to build muscles.

7. CALVES WORKOUT

For activities like running, walking and jumping strong calves are necessary. Exercises like calves raise and squat gives you strong and powerful thighs and calves

Why Lifestyle Is Equally Important for Full Body Workout Plan?

“A good lifestyle is also necessary for a perfect fit body”

Living a healthy lifestyle, being mentally and physically fit is the ultimate goal of every man. Adopting a perfect lifestyle and healthy diet helps to attain the goal. Maintaining a healthy weight is the first tip for being fit. For maintaining healthy weight drink plenty of fluids and have a good amount of fruits. Try to reduce salt and sugar intake. Take proteins and carbohydrates in the food and replace unsaturated with saturated foods. Motivate yourself by looking into a mirror and be confident always. Stress management is really important for being healthy. Stress and tensions lead to weight gain, diabetes, hair loss, and impotence. Be physically active for about thirty to one hour each day except a day in a week. Exercise isn’t enough on its own to make weight loss happen. There’s much like sleep and health conditions.

equaly important

Eating well and sleeping enough along with certain exercises can be particularly useful in attaining a healthy lifestyle. High-intensity exercises burn a lot of calories in a short amount of time.

Men and women follow different paths, full body workout plan for achieving fitness. The physical differences among men and women are the reasons for the change in approach to fitness. Focusing on a woman’s hip area and core, which includes the abs and back is the first step in women’s fitness. These two muscle groups combine to form the powerhouse of the female body, so any strength-building workout for women should target both.

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1. PLANK

 Plank is one of the best calorie-burning exercises. It engages multiple muscles at a time and by reducing fat from the waist and hips. It provides a flexible tummy.

2. PUSH-UPS

 It is one of the best exercises that functionally train a woman’s body. It helps in improving circulation 

3. HIGH-INTENSITY INTERVAL TRAINING (HIIT)

HIIT is the best exercise that helps in burning calories in a short period. Adding it to a daily routine helps to achieve fitness goals in no period. Using cardio exercise pieces of equipment for HIIT with maximum effort helps in weight loss

4. STEP-UP

It’s a big deal for women yo maintain healthy fay in thighs steps are very good in reducing hips and thigh fats.

5. BRIDGES

To maintain back fat and butt shape, this is very helpful.

Cardio Exercises Which Help In Weight Loss:

cardio exercises

1. Tread Mill

For many, treadmills are an honest option to begin a brand new exercise routine as a result of walking is well tolerated by most people not withstanding fitness level and for many back conditions 

2. High-intensity Interval Training.

You can do several exercises at high-intensity – like burpees, jumping squats, jumping lunges, high knees, and step jumps.

3. Skipping                         

Including skipping as part of the daily routine is very important.

Get hold of a skipping rope and spare about 15 minutes every day.

4. Swimming

Swimming can benefit the mind and body in various ways. It is a low impact activity which helps in maintaining normal heart rate and this helps many people

5. Brisk Walking                       

Brisk walking strengthens the muscles and bones. It improves the circulation and coordination

6. Cycling

 Cycling is the best way to reduce cellulite fat.it improves circulation and fat will be reduced from thighs and hips.

7. Stair Climbing

Stair climbing reduces cardio risks by 30%. It is very easy to build into your life and make it a habit. High-intensity cardio for 30 minutes, three to four times a week, is a great way to kick start your goals, whether it is weight loss, weight maintenance, or just getting in better shape. These exercises target the muscles in the body and strengthen them and make it easy to attain fitness.

Now we can look into some equipment at the gym for workouts

gym equipment
  • Treadmill:  The treadmill is the most popular equipment used for weight loss. It promotes weight loss as it is related to running and walking.
  • Stationary cycle: As like an outdoor cycle, the stationary cycle also provides for promoting weight loss. It burns many calories
  • Gym ball: Gym ball is an exceptional product that is easily available in shops. It is very helpful in stretching the back muscles and encourages weight loss
  • Ab roller machine: It is useful for indoor abdominal weight loss exercises. It tones the muscles and promotes weight loss.
  • Rowing machine: Rowing machines are truly wonderful. They help to get the best out of your cardio and weight loss programs.
  • Stepper machine: This is outstanding equipment meant for speedy results. It is a convenient way of burning calories.

How to spend a day at the gym for beginners?

exercise for beginners

Divide the time for three workouts and plan accordingly.

Workout 1: Thirty minutes cardio

Using any cardio equipment, workout for about thirty minutes. the cardio machine includes indoor cycle, treadmill, rowing machine

Workout 2: Strength training

Using dumbbells or mats, any type of exercise can de be done. two sets of each exercise are to be followed

Workout 3: Stretch training

This is an essential workout that is to be done for about five to ten minutes. Stretch your hands and legs. Stretch exercise as already stated above are very good in keeping muscles firm.

Keep aside a day in a week for rest. Go for a movie or dinner, play video games. Do pushups while watching tv. But don’t forget to drink at least three liters of water every day. Keep your mind calm from all distractions and be free from stress. If an exercise ball is available in house, roll-around with that!!

How Ayurveda helps in maintaining a healthy lifestyle?

healthy lifestyle

According to Ayurveda, fitness is the balance between the three main body types or doshas ie, Vata, Kapha, and pitta. It is believed that good health exists if there is a balance between these three doshas. Food also plays a very important role in Ayurveda for a healthy lifestyle.

Ayurveda tells us that we all are different and have individual requirements for exercise. Childhood is the first stage, governed by Kapha dosa. The second stage, from puberty up to the age of fifty is governed by pitta dosha At the third stage from the age of fifty until death is the Vata dosha.

People with Kapha should do regular exercise like long-distance running, jogging. Those who have pitta type body should do moderate to vigorous physical exercises like climbing, cycling, and team sports. People in the Vata type body should exercise for fifteen to twenty minutes like walking, dancing and small workout indoors.

Ayurveda is all about keeping our body and mind healthy so that we can be the highest version of our true self Ayurveda also emphasizes on exercises and fitness according to body doshas.

  1. Pranayama, to achieve fitness goals.

Pranayama, the breathing exercise which helps to maintain balance in our hectic and busy lives. we start our day with imbalances. To restore it start with pranayama the best breathing exercise supplemented by Ayurveda. Using the help of ring finger and thumb to close off the left or right nostril respectively, allowing to only inhale and exhale through one nostril at a time. pranayama cleans 72000 nadis or channels in the body. It regulates blood supply in the body.it helps oxygen reaching the brain, heart, lungs, and capillaries.

2. Suryanamaskar

Suryanamaskar

Suryanamaskar (a salute to sun) is a sequence of twelve poses. It is a great cardiovascular exercise. It has a high significance in the yoga world. Practiced from ancient times itself, it is a life-giving technique.

  • Step 1: Prayer pose – Pranamasana
  • Step 2: Raised arms pose – Hastauttanasana
  • Step 3: Hand to foot  – Hasta Padasana
  • Step 4: Equestrian pose – Ashwa Sanchalanasana
  • Step 5: Stick pose – Dandasana
  • Step 6: Salute with eight components – Ashtanga Namaskara
  • Step 7: Cobra pose – Bhujangasana
  • Step 8: Mountain pose – Parvatasana
  • Step 9: Equestrian pose – Ashwa Sanchalanasana
  • Step 10: Hand to foot  – Hasta Padasana
  • Step 11: Raised Arms Pose- Hastauttanasana
  • Step 12: Standing Mountain pose – Tadasana Ayurveda, one of the oldest medicinal systems provides total health and satisfaction. Instead of running away from Ayurveda let us come back to our ancient ayurvedic system and live according to it for a healthy lifestyle.