In this video I explain my secrets that I have learned throughout my journey of fitness and also show my body transformation and finally conclude with some tips that will help you achieve your dream physique faster.
I am qualified Gym Instructor and Personal Trainer from Portobello Institute (ITEC Certification), Fitness Website:
Chapters:
0:00 – Intro
3:30 – My Secrets
13:10 – My Transformation
17:04 – My Tips
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Some Products that will help you in your fitness journey (Home Workout):
Weighing Scale:
Dumbells:
Resistance Bands:
Massage Gun:
Ab Roller:
Pull Up Bar:
Skipping Rope:
Grip Strength Trainer:
Weight Lifting Gloves:
Arm Blaster:
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Cardio:
HIIT – High Intensity Interval Training
HIIT is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short – anywhere from 20 to 90 seconds, typically. Example (Burpees for 60 seconds and then 30 seconds break and then start again and follow this for 6 minutes).
Researchers still haven’t figured out exactly why HIIT works to improve aerobic fitness more than continuous types of exercise. But one key hypothesis, Gibala explained, has to do with the heart’s ability to pump blood.
One measure for blood pumping is something called stroke volume, or the volume of blood that comes out when the heart contracts. And a major determinant of VO2 max is stroke volume.
“The maximum amount of blood that comes out of the heart is improved by exercise training,” said Gibala, “and there’s evidence that when you do interval exercise training, the stroke volume increases even more.”
Compound and Isolation Exercise:
Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).
Compound exercises differ from isolation exercises. Those work a single muscle group at a time. A traditional bicep curl is an isolation exercise meant to strengthen the biceps, for example. Isolation exercises are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.
5 Compound Exercises that I have covered in this video:
1. Deadlifts
2. Squats
3. Incline Bench Press
4. Pull Ups
5. Push Ups
5 Isolation Exercises that I have covered in this video:
1. Chest Fly
2. Dumbbell Side Raise
3. Flat Bench Press
4. Leg Extension
5. Bicep Curls
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