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Benefits of Rock Climbing

Rock climbing is a total body workout because it exercises not only your upper body muscles, but lower body muscles as well. It increases grip strength, endurance and flexibility.

Hill Walking

Hill Walking is the activity of walking on the hilly or mountainous area without the need of special equipment such as ropes or other gears. This exercise improves stamina and endurance because it uses more muscles especially on steep parts.

For long-term results, you need to consistently challenge your body. To make sure you’re improving, keep a fitness journal. Write down your sets, reps, times, distance and other factors that pertaining to your particular activity.

Stay Focused

You can do it, you have to do it, keep focused. I can say, there is no point in performing any exercise without proper form. If you’re not doing a single push-up correctly, it doesn’t matter how many push-ups you can do in a minute.

Have A Balanced Meal

A balance is one that provides the adequate levels of nutrients, vitamins, minerals, protein and carbohydrates. It helps to get healthy fats from a variety of foods. Healthy eating provides the nutrition your body needs to grow, maintain and function properly, and be fit.

Set Different Workout Routine

Don’t keep doing the same exercises throughout the entire month. You can divide the month in two parts, and take two different types of routine for each part.

If you want to exercise before work but aren't a morning person, try this trick: for a set period, say 4 weeks, force yourself to get up 15 minutes earlier than normal and do any type of physical activity.

Standing Long Jump

Assume a squat position with arms on the back to help with balance. Jump as far as you can, taking off on both feet and landing on both soles. This move will improve speed and power.

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Air Circles with Battle Ropes

Start in a lunge position with one foot on the side and the other one for balance. Hold the ends of the battle rope, and create big and small circles with it alternately. Switch the legs as well after 10 circles.

Side Steps with Battle Ropes

Start with feet wider than shoulder-width stance while holding the ends of the battle ropes. Drop into a shallow squat with one leg extended to the side while creating waves with the ropes. Do 15 to 20 counts alternately with the other leg.

Side Arm Flutter with Battle Ropes

Hold the battle rope ends at chest level. Reach your arms out to the sides then, forcefully draw them in with a rapid movement. This exercise will not only help in gaining arm muscles but will also aid in relieving tight and aching shoulders.

Cottage Cheese for Muscle Building

Cottage cheese is a great food to incorporate in meals for those who want more muscle mass. It is an excellent source of protein, B12 and calcium which are all important for muscle building and maintenance.

Lean Beef for Muscle Gain

Lean beef should be a staple in meals for anyone who wants to gain some muscle. Beef is packed with high-quality protein, B vitamins, high levels of amino acids and minerals that are needed to increase mass.

Tuna for Post-Workout Meal

Tuna is an ideal post-workout food or meal because not only it is very tasty, it is also an excellent source of protein which is essential in building muscles. It also has nutrients that help speed up recovery.

Tropical Carrot Smoothie

Blend coconut water, one cup baby carrots, strawberries, mango and pineapple chunks until smooth and creamy. This combination of ingredients will give you energy boost and better mood.

Rest Day for Muscle Gain

Doing a full-body workout or heavy lifting then, resting the following day renders to be more effective for gaining muscles. This allows your body and muscles to recover and regenerate. In doing so, this increases the size and strength of the muscles.

How Many Push-Ups for Better Health?

Studies show that those who can do 40 push-ups in a row have healthier hearts and better breathing. Aside from the fact that push-ups make your arms stronger and adds more muscles.

Work on Your Flexibility

One of the key differences between a man’s and a woman’s body is that men are generally less flexible than women. Stretching your muscles regularly will help you move more efficiently, it can also help you stay injury-free and can relax your muscles, in turn reducing stress.

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