Daniels - Lazy Fitness: Effortless Daily Bodyweight Exercises, Quick Workout For Women to Get Your Whole Body Toned

Lazy Fitness: EFFOrtless daily bodyweight exercises

QUICK WORKOUT FOR WOMEN TO GET YOUR WHOLE BODY TONED

TABLE OF CONTENTS

Chtr 1: Introduction

Chtr 2: Th Bnft Of Wght Exercise

• It rvnts hrt disease
• T ward off tr
• To fght rthrt
• To fght depression
• To fght back pain
• For Weight L
• T Gain Strength

Chtr 3: Wght Exr At Hm fr Women

• Warm-up Lifts Bdbuldng Exr at Home

• Ur Bd Wrkut
• Abdmnl nd Core Wrkut
• Lwr Bd Wrkut
• Full-Bd 35-Mnut Wrkut
• Fat-Burning Kttl Bll Workout
• Flxblt & Mobility workout for over 40

Bdbuldng Exr t Hm

• Variety

Chtr 4: Bdbuldng Nutrtn nd Sulmnt

• Fu n Prtn
• Pre nd Pt Wrkut Nutrtn
• Chng a Dt

Best Supplements fr Pl Over 40

Chapter 5: Bdbuldng T Fr Beginners

T 1: Wrk At Yur Own P

Tip 2: Inr Intnt Grdull

T 3: Fu n Fr Weights

T 4: Tk D Off

T 5: Lrn Prr Form

T 6: Mk Sft a Prrt

Tip 7: Wth Yur Nutrtn

T 8: Tr Cmund Mv

T 9: Stk t Yur Prgrm

T 10: Tk a Hlt Arh

Cnlun

About the Author

Chtr 1

Introduction

Aftr u grow old, u mght bgn t wndr wht this means for your wrkut program. Wht r the bt wrkut fr those n thr 20 nd bnd? How huld ur wrkut hng mrd t that f someone half ur g? Thr no utn tht u d need t dt ur wrkut vr tm du to the changing nd of ur bd, but ntrr to wht many people might blv, t dnt need to hng tht muh. Yu hv mr wdm thn u dd whn you were a young mn frm all ur years of experience but n m ttng, lk th gm, u'll nd t adjust your bhvr to k u wth th hng tht hn t ur bd when u g. Tht' why wmn huld tk a lghtl different rh t ftn thn thr ungr r, with an mh on rful, lultd rgrmmng.

Physical ftn in middle age n be a powerful rttr against frlt, hrt ndtn, and mr. In ft, regular midlife xr mght b the mt powerful w t rvnt hrn lln, a nw tud dn t UT Suthwtrn Mdl Cntr and th Cr Inttut shows. Rrhr examined more thn 18,000 participants wth n vrg age f 49 nd found tht th mr fit women were, th lower thr chances of dvlng serious health ndtn durng 26 r f fllw-u. Nd mr reasons t gt mvng? Ftn can hl t osteoporosis, another tud published n th Jurnl f Clnl Endrnlg and Mtblm found bu r-mnul wmn wh wrkd ut for as little as two hur a wk mntnd hlthr bn than those wh do not exercise. Research n th Journal f Nurdmlg found tht regular xr can help tv ff dementia, t.

Hnd dwn, th ngl best workout tn for lazy people gng to b a good rtn training program. It nrdbl mrtnt fr wmn t th g to trt wth a trngth trnng workout if th hv not yet lrd because at th g, u r t a higher rk of lng lean mul mass. Its th ld rnl u it or lose t. If you rnt uttng uffnt tr on your mul th wk b, slowly ull grow wkr, whh can make vrd tvt harder t rfrm.

Lkw, ur lean mul m the mt mtblll tv tu in th bd, the more muscle you lose, the lwr ur rtng mtbl rt wll bm, which n contribute t weight gn. On of the bggt rn wh people trt t gain wght nt thr 40 and 50 is because th r losing th ln mul that hld keep their daily lr burn higher. If u rnt djutng your food ntk t account fr this l f muscle m, t will rult n wght gain.

Additionally, if u r in ur 40s and really looking t trnfrm your bd, wght lifting is th w t do t. Whl cardio training m help you burn ft, weight lftng will help you reshape your h u, ddng urv nd mul n all the right places. Finally, weight lftng a great h if you want t mbt stress. Btwn a dmndng career and fml blgtn, lf can gt trful. A good wght lftng n wll rl a n d f ndrhn, hlng lm ur bd nd mbt tht stress.

On rn xr gd fr vrll hlth is tht t n put the brk n th gradual l of muscle mass, explains Shldn Zinberg, MD, founder f th nr fitness hn Nft After Fft, bd in Grdn Grv, Calif. Strtng at th g of 40, we l between 0.8 and 1 rnt f our muscle trngth each r," Zinberg says. "At g 60, t n lrt t 1.5 rnt a year, nd b g 70, unchecked, t can nr t 3 rnt a r." Loss f muscle can lead t balance rblm nd, n turn, increase the hn of falling, h xln. Fll n result n moderate t severe njur, such as hip fractures, and increase th rk for rl death, a ft reflected in th cartoon Zinberg k in h ff: It hw a doctor talking t a patient nd kng, Wht fits your bu hdul bttr? Exrng 30 minutes a d r bng dd 24 hur a day?

If uv nvr xrd, trtng can feel overwhelming. The first step is t set a gl. Determine why u want t trt a fitness rutn t lose weight, gt trngr, or improve ur vrll hlth. On you hv a gl, u hv mthng t wrk twrd, h suggests. Nxt, hk in with ur dtr. Th ldr u r, th greater ur rk fr medical ndtn. "It smart to hv a hku frt nd t talk t ur dtr but n pre-existing conditions tht m dtrmn wht xr r safe fr you. T get th mt frm your middle-age ftn routine, Znbrg , u need a ln utmzd fr u. Consider hrng a rnl trainer wh can dvl a rgmn tht mt ur unique goals. Anthr k is t trt lwl nd thn build lwl. Dnt b urrd f, after ur frt wrkut even a brk wlk ur r. Sm soreness is t be xtd, h . But f youre r that u nt mv, u m hv vrdn t nd huld take t a lttl lwr. If you cant d 30 minutes t a time, brk ur wrkut into 10-mnut ntrvl. An xr unt as long as t sustained fr t least 10 mnut at a time nd is of moderate t vigorous ntnt.

T buld vr tm, slowly rl physical activities that tk moderate ffrt, such brk wlkng, with th tht require more vigorous xndtur of energy, like jggng. A u progress, keep hllngng urlf. On technique is lld ntrvl trnng ddng intense urt t rgulr intervals durng th workout. If ur wlkng, nr your d untl u rh th nxt street gn, fr xml, nd then dr bk t your uul brisk pace untl you rh th nxt gn; repeat th ttrn fr th lngth f th wlk. If ur bkng, dd m tr hills to your th t raise ur heart rt. Weight Exr huld b a gl fr everyone.

Chtr 2

Th Bnft Of Wght Exercise

Mn thnk f xr th lutn fr all of thr hlth w vn th rltd t th gng r. Of course, no munt f hl tvt n stop u frm gttng ldr, but there's plenty f evidence that proves tht physical activity n nr lf xtn b limiting the dvlmnt nd rgrn f chronic dmthng many folks trt thinking but ftr they turn 30. "There m a point whn w realize we're n longer invincible," says Hll Prkn, a rnl trnr and uthr of Lft t Get Ln. "Blv t r not, th bd trt t dln ftr but 30, nd tht decline gt mr aggressive vr year." The gd news: Exr not only hl u feel (and look!) bttr, t n also slow tht decline, helping u tv off m mmn hlth ndtn.

It rvnt hrt disease

L than 1% f American women and men btwn the ages f 20 nd 39 suffer from rnr hrt d, rdng t a rnt Ntnl Health and Nutrition Exmntn Surv. Hwvr, mng 40- t 59-r-ld, tht number nr nrl 10-fld, t 5.6%. S hw n u stay healthy?

The wrd "cardio" hrt fr "rdvulr," mn l knw that th kind f heart-pumping exercise wll k th heart muscle strong, Prkn . (Runnng, nnng, dnng, rwng, nd swimming ll unt!) Hwvr, if u really want ur hrt hlth t benefit frm ur cardio wrkut, u nd to exercise at 80% f ur mxmum heart rate fr at lt 30 mnut, 3 to 4 times a week. (On a l f one t 10, wth 10 bng hrd u n uh urlf, u huld b around an 8.)

So, if u'r barely breaking a wt whl wlkng r tkng it durng ur fvrt Zumba class, it's tm to pick u ur nd increase your ffrt, Prkn says. "Crd wrkut should fl ffrtfullk u could do it frvr but wuldn't want to." (Fr mr ways t k ur mt vtl organ n rm ndtn, dn't m th 28 w to get a hlthr hrt.)

T ward off tr

Ardng t th Ntnl Otr Fundtn, rxmtl 1 n 2 people vr g 50 wll brk a bn bu f osteoporosis, a condition n whh th bn bm brttl, nrng th rk f frtur. Whl you m lrd knw tht lum can keep ur kltl tm trng, rnt research reveals tht hgh-mt, wght-brng xr can help buld bone trngth. Thr' tll widespread misperception tht hgh-mt activities do mr harm than gd, but tht' simply not th rtulrl whn it m t bone hlth. Dnng, jumng jk, r ut rt, and even ddng a lght jog nt ur g-t wlkng workout are ll great examples of xr tht can k ur bn trng.