Top 10 workouts to kick off your new exercise regime
1 Squat.
The basic squat is an extremely effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings and calves, Squats also help strengthen your back when you practice good posture in your squat and pull your abdominal muscles in throughout.
2 Lunge.
Lunges are compound exercises that work multiple muscle groups at once. The movement works the muscles in the hips, glutes and legs to make them stronger, more balanced and more flexible
3 Mountain climber.
This exercise tones your abs and thighs, strengthen your muscles, and improve your circulation levels with this quick and easy cardio at home.
4 Bicycle crunch.
The Bicycle Crunch it’s a great compound exercise because works both the rectus abdominus and obliques while most abs exercises work either one or the other. This approach is effective because you can work multiple muscles at once.
5 Double leg lifts.
This is a core exercise that strengthens your lower abs and helps train your core stability to strengthen and protect your low back, and is an amazing move for flattening your belly.
6 Burpees.
Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate.
7 Running the stairs.
Stair workouts help you build strength and power in your lower body and gets the heart rate pumping.
8 Push up.
Push-up is a compound exercise, may just be the perfect exercise that builds both core strength and upper body, come into play the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm.
9 Jumping jacks.
Easy to do, very effective for the inner and outer thighs, quadriceps, laterals, laterals, and deltoids.
10 Side lunges.
The move will open up tight hips and groin, while strengthening the inner thigh and glutes. which makes the side lunge a very complete lower body exercise, also helps to strengthen and tone those areas of your legs
Top 10 Healthy Snacks
1 Watermelon.
Watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories.
2 Boiled-Eggs
Eggs are one of the healthiest and most weight loss - friendly foods you can eat. they contain protein and several vitamins like A, B2, B12, D and E. Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
3 Apple slice with peanut butter.
An apple with peanut butter, can fill you up and keep you satiated until lunch. This snack provides vitamins, minerals, protein and good fats in one simple, healthful combination.
4 Black Chocolate
Dark chocolate is loaded with nutrients that can positively affect your health.
Studies show that dark chocolate can improve your health and lower the risk of heart disease.
5 Yogurt Perfait.
When not loaded with additional sugar, low-fat or fat-free versions of yogurt are an excellent source of protein, calcium, and probiotics, which are microorganisms that help keep the digestive system working properly
6 Caprese salad
Rich in antioxidants, has a wide range of vitamins that contribute to our health. The main antioxidant agent is highly effective in defending against prostate cancer, stomach cancers, cervical cancer and others.
7
Almonds.
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. other benefits includes lower blood sugar levels and lower cholesterol levels. They can also reduce hunger and promote weight loss
8
Berries.
like most of the fruits, berry fruits are bound with enough water, fibre giving you the feeling of fullness for a longer time. Berries contain plenty of antioxidants which reduce belly fat, lower cholesterol, and glucose levels. Berries activate the fat-melting hormone leptin which increase metabolism and suppresses the appetite.
9
Avocado.
An entire avocado has a total of 322 calories. More than half of these calories come from an unsaturated fatty acid called oleic acid, making it a rich source of healthy fat. This is a fat that, ironically, works in favour of your weight loss endeavours because the presence of healthy fat in your belly keeps you full for a long time.
10
Sweet potatoes.
Sweet potatoes are rich in dietary fiber. Dietary fiber aids weight loss by forming a gel-like mesh in the stomach, which makes you feel full and prevents you from overeating.