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How To Exercise For Maximum Energy

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There are two main types of exercise. Aerobic and Anaeobic exercise. Let’s start with the first one. Aerobic literally means with oxygen. Aerobic exercise has an important distinction; it burns fat as its main fuel. Can anyone find a use for this? Anaerobic means without oxygen. Anaerobic burns sugar as its main fuel. Despite popular myth, exercise doesn’t have to be drastic to provide massive physiological benefits. Even light exercise will burn fat.

Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you’re exercising aerobically (burning fat) rather than exercising anaerobically, it’s important to ensure you do several things as you exercise.

The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.

Secondly, make sure that you exercise at a level that’s comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.

Do you think you don’t have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you’ll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases. Ride a bike, walk, swim or play sport.

Rebounding (or cellularise as it’s now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.

Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment. Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it’s absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.

Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

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