Quick But Effective Workout Exercises

Most people think that for a workout to be successful, it has to be lengthy and tiresome. People often struggle to spend two hours or more in the gym in the notion that the more time spent exercising would translate into more gains (in muscle) or more losses (in fat). While such feats may be worthy of a round of applause, they are often counterproductive. There will always come a point where you would get tired of going to the gym, and even dread the several hours you spend there. Soon, you might stop working out and put all the efforts you exerted to waste.

However such should not be always the case. If you want to be able to keep with your fitness regime for long, you might want to try to make use of quick workout exercises that will allow you to spend less time in the gym, but still motivate you to continue working out in long terms. While quick workout exercises may not give you results as fast as you want, they will allow you to maintain your ideal body type that will remain with you in the long run. It is important to keep things simple so that you would not find things too tiring and dreadful, eventually you can add some more exercises to spice things up and keep you motivated.

Here are simple workout exercises you can do in the gym or at home. The workouts can be done in less than 30 minutes, which allows you to enjoy more time for other things.

Strength Exercises

For the shoulders – get two heavy dumbbells or any two equally-weighing objects for each of your hands. Lift the weights suspended in your arms using your shoulders and hold for three to five seconds, then relax again. Repeat this step for 8 to 12 times depending on the weight you are using. Do up to three of this set.

For the chest – lie on your back on a bench press or any similar sturdy flat surface. Before doing the normal bench press, warm up first by doing a set of 8 to 12 repetitions using a third of the weight you normally can lift. After the warm up, do three sets of 8 to 12 repetitions of your normal bench press routine. Just keep in mind to avoid arching your back as you lift the weights.

For the biceps – lie on an inclined bench with both hands carrying dumbbells of equal weights. Lift the right arm for two counts and return for three counts, do the same with the left arm. Repeat for 8 to 12 times. Do three sets of this exercise.

For the thighs and buttocks – with heavy dumbbells on each hand, gently squat until your thighs are parallel to the ground, then stand upright again. Repeat for 8 to 12 times. Do two to three sets of this exercise.

For the calves – stand upright with heavy dumbbells on each hand. Gently tip your toes as high as you can without wobbling or getting imbalanced. Repeat for 8 to 12 times and do up to two sets.

The workout exercises above are indeed quite simple and easy that you might think that they would not work. However such a simple regiment would be easy to maintain, and the results will come in time and last for you to enjoy your body. You may alternate the above exercise with a 30 to 45 minute cardiovascular exercise, so that you would also be able to shed off fat as you gain muscle.

To get fit, you do not need to spend hours in the gym. You just need to maintain a fitness routine and make it a lifestyle. Of course you should have a balanced diet and do everything in moderation. In time you and other people would see the results. Soon you will have the body you would want. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

Quick But Effective Workout Exercises

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How many grams of protein do we really need after a workout ?

It bodybuilding muscle is often seen and you probably do too , best protein powders for bodybuilding you drink your protein shake right after training. Ok then how many grams of protein you put in your shake ? 15-20-30 grams ? What is the optimal amount ? Try to answer this question bodybuilding whey protein.

Why do we need protein after training ?

The first reason cited :bodybuilding muscle Prevent protein breakdown

Although protein synthesis is greater after best protein powders for bodybuilding a training session , it was shown that best protein powders for bodybuilding deficiency may lead to protein breakdown . An increase in muscle mass is only possible if the net  protein balance is positive.

Study : Many studies have shown that best protein powders for bodybuilding consuming proteins (amino acids ) just after a significantly reduced protein box and replenishes the body bodybuilding with amino acids training. More importantly an increase in strength and muscle mass was observed for longer studies bodybuilding whey protein.

It is admitted that there is a relationship between best protein powders for bodybuilding the resulting protein intake and increased synthesis .
A new study

This study best protein powders for bodybuilding uses six men trained (from 4 months to 8 years) . The training protocol included 4 sets of 8-10 reps bodybuilding muscle leg press , best protein powders for bodybuilding leg extension and leg bodybuilding whey protein curls followed by a decision of 0, 5, 10, 20, or 40 grams of egg protein .
results

The study showed an increase in protein synthesis and then taken up to 20 grams a tray as you can see in the diagram below.

The study shows that there is no best protein powders for bodybuilding significant increase to 40 grams bodybuilding whey protein

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What can we conclude ?

 The study participants weighed 75-80 kg and were more or less trained . And 20-25 grams of best protein powders for bodybuilding would be sufficient if you are around this weight. best protein powders for bodybuilding
If you ‘re over , then 25-30 would be more appropriate program knowing that there is a limit of around 40 grams.

bodybuilding whey protein This study is interesting and suggests that it is not necessary to consume more than 20-25 grams per dose and yet I’m still a best protein powders for bodybuilding little skeptical despite these results. We have seen athletes sometimes consume all their amounts of protein in 1 or 2 meals and talk there from 70 to 90 grams of protein per meal , and yet have built muscle mass

bodybuilding whey protein So I would think  that either the body is best protein powders for bodybuilding a great adaptive machine, it is able to capitalize on all that protein intake , it is not that these amounts of proteins that are responsible . It thus challenges the concept of 1.5 to 2 grams of protein per pound . And why not after all? And if the body needed only 0.5 grams of protein per pound (including when the muscle is practiced ) to take the mass ?
And you what do you think ?

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