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27
Nov

Quick and easy exercises that will help you lose those extra pounds

Easy excersies that is sure to shed fat and increase muscle

While you’re attempting to work out several times a week to get fit and lose weight (right?)  you probably are still searching (or have searched) for that “magic” routine or simple workout that will offer the maximum results in the minimum amount of time. Well have no fear, our top experts at MD21.com (who are always on top of things and offer the best available methods in medicine and life style)  have been hard at work on this particular issue. While we believe in personalizing every exercise, every medicine, every treatment, every laboratory etc. according to each individual’s  genetic make-up, we thought we start by offering these simple exercises that will help you as you go on your busy life (especially after holiday feeding frenzies).  This is a good start but in some cases some individuals no matter what they do they have a difficult time losing that stubborn weight, that’s when our experts come in to help you identify your genetic make-up and what will specifically work with you. Whether your are insulin resistant, or having “bad” gut microbes that prevent you from breaking food properly and / or stored in the wrong areas, our specialists will identify, treat and direct you to your personalized treatment and exercises that are specific to you and your genetics.

Your heart and other organs need fuel around the clock, however, there’s little you can do to increase their metabolic needs. On the other hand, your muscles are a can be used like an internal fat burning laser to burn fat away.  Your muscles, like your heart and other organs, require constant feeding / energy but if you make them bigger (not like a body builder just a little bigger) they will demand more calories day and night. That is why If you follow the following moves / exercises 2 to 3 times a week, you can make your muscles a little bigger and best of all you can turn your muscles into a fat burning factory that burns up extra calories before your body can convert and store them into fat.

ABDOMINAL CRUNCHES  

  • suggestion: 5 min with as many reps on each side as you can;  or you can do 3 sets 10-20 reps each SIDE with 30 seconds of break in between each set.

Strong abdominal muscles are important for many reasons, including posture, balance, injury prevention and protection.  By keeping your abs strong, you are not only helping with balance, flexibility and strength, but you’re also helping maintain a healthy back.

PUSH-UPS  

  • suggestion: 5 min with as many reps as you can; or you can do 3 sets 20-30 reps each with 30 seconds of break in between each set.

Make sure your palms are facing forward and you will be training your triceps, biceps as well as your chest.

TRICEPS  

  • suggestion: 5 min with as many reps as you can; or you can do 3 sets 20-30 reps each with 30 seconds of break in between each set.

This will help you with your triceps (the back of your arm)

SIT-UPS  

  • suggestion: 5 min with as many reps as you can; or you can do 3 sets 20-30 reps each with 30 seconds of break in between each set.

SHOULDER PRESS  

  • suggestion: 5 min with as many reps as you can; or you can do 3 sets 20-30 reps each with 30 seconds of break in between each set.

SQUATS  

  • suggestion: 5 min with as many reps as you can;  or you can do 3 sets 20-30 reps each with 30 seconds of break in between each set.

The legs have many large muscle groups that help burn fat faster.  Whenever you repetitively use a large muscle group, you’re working the heart at a higher rate then when using smaller muscles such as your arms. As a result you will require more energy and burn more fat.

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