Agava Barituka

30/09/2023

For those of you looking to shed fat from top to bottom, this at home fat burning routine is for you.

You can also use this routine at the gym as a warm up alternative to the treadmill.

This is recommended for mesomorphs and endomorphs and should be used seldomly by ectomorphs seeking to gain mass.

In this routine, you would be doing six on the spot fat burning exercises in 30 minutes non-stop.

They include butt kickers, jogging on a spot, knee ups,squat jumps, shuffle punches and jumping jacks.

The Routine:
Butt Kickers: You might find sprinters doing butt kicks before a race.

This is because it strengthens the hamstrings and quads which improves their speed.

Start off with your butt kicks, doing this continuously for 5 minutes.

Ensure that the hill of each foot touches your butt as you jog. This is why they are called butt kickers.

Jogging On A Spot : According to Wikipedia, jogging has the potential to increase your lifespan by reducing the effects of aging and aiding cardiovascular function.

Follow up immediately with you jogging on a spot.

Place both palms behind your butt such that the hill of each foot touches your palm.

This is to ensure consistency with your jogs.

This should be done for five minutes.

Knee Ups: The squeeze you get from the “knee up” would help strengthen your lower abdomen while you work your legs.

The knee up is less tedious than the aforementioned exercises so this is an opportunity to catch your breath.

Do your knee ups with both hands stabilized in front.

Ensure you lift your knees as high as you can by squeezing the lower abdomen on each side.

Jump Squats: Jump Squats will activate your thighs,

Resume with jump squats for the next 5 minutes.

Ensure to start with a squat and finish with a jump. Also, ensure you squat all the way down.

Shuffle Punches: You may have seen footballers doing shuffle punches on the pitch in preparation for a match.

This is an effective activation workout for the upper and lower body.

Shuffle punches can also help burn arm fat.

Engage in this for five minutes and ensure to keep it fast paced.

Jumping Jacks: Finish this routine with jumping jacks for the next five minutes.

You may no longer require cardio workout for the day if you are a mesomorph but endomorphs can move onto the treadmill, stationary bike or jump rope.

Notes: You can do this routine holding two light weight dumbbells (5kg).

If you are going to use Dumbbells, you can expect this routine to shred your arms of fat.

You should stick to the Dumbbells throughout the routine.

29/09/2023

Women of all cultures have three problem areas: belly fat, flabby arms and broad shoulders.

Belly fat is not isolated to women only, men deal with this issue but aren’t as concerned as their female counterparts.

I have categorized belly fat into three problem areas: upper abdomen, lower abdomen and side fat.

This post is focused on building the lower abdomen but there are some programs shown here that would help the obliques as they are generally core workout so they in fact build the upper abdomen.

This post is specially designed for people who have lower belly fat or love handles (side fat) but not necessarily upper belly fat.

Yes, this happens when you have achieved some level of fitness and may have what they call “four pack” but certainly the goal is to have a “six pack” or “v-line”.

At this stage some people quite and give up because it gets a bit challenging from here as you tend to work harder without seeing results.

There are three reasons why this may be happening:

You don’t follow a fast circle or diet plan. To know more about fast circles, click here.
You aren’t doing the best cardio workout for your needs.
You aren’t doing the workout that targets your lower abdominals.

When you do cardios, the body prioritizes the parts where fat would first be shed.

The upper body is usually the first target before lower body fat is shed, so if you have achieved results upward, you should keep at it because you are on the right track.

The following cardio routines are the best for you and are in fact required to burn fat all over the body:

Treadmill( HIIT): Do high intensity training on a treadmill where you run at a fast pace for 30 minutes and rest for 5 minutes on a brisk walk.

You can also do this outside the gym but you’d need a stopwatch and a workout buddy to time you.

You should use a track so you can tell the distance covered each time.

You should still run at a fast pace for 30 minutes with 5 minutes rest time while brisk walking. Do this three times a week.

Jump Rope: The jump rope is said to be more effective than your treadmill cardios.

You can start with 50 skips per set and 5 sets at a go with a minute rest.

Grow gradually to 100 skips or more till you can do a total of 1000 skips per session.

Use a jump rope regularly, four times a week or more.

If you only have lower abdominal fat, then you can start doing the following abdominal (belly) workout in conjunction with the aforementioned cardio workout.

You should particularly focus on using a jump rope while at these:

Head Raises
Leg Raises
Mountain Climber
Side-Mountain Climber:
Hanging leg raises:

All lower abdominal workout should be done at least three times a week.

You should do a total of 100 repetitions daily for all abdominal workouts.

You should also work on other body parts as the muscles are all connected and work better that way. Remember the cardio routines suggested.

29/09/2023

Do you know there are over twenty facial muscles that have different functions?

They come to life when we make facial expressions like smiling or frowning.

Have you been told as a kid that frowning all the time would make you ugly?

Have you seen before and after photos of people who now hit the gym on a regular basis?

Did you observe any changes in their facial features?

It’s almost as if they are more beautiful/handsome.

The question is, does working out improve your facial features?

If you have an issue with facial fat, this post is for you.

There are some who feel they would rather burn facial fat but have their body stay the same.

This is almost impossible in fitness but you have an advantage because the body prioritizes fat loss from the top down, which means you are going to lose your facial fat before other parts of the body.

While this might be a feminine issue, there are guys who may want profound jawlines.

If you have fat covering your jaw lines and want that defined facial features here are some tips to follow:

- Regularly chewing a gum to exercise your facial muscles can make your jawlines profound over time.
- You should follow a diet that is rich in protein and healthy fats. Carbohydrates are important but you should avoid excess sugars found in packaged/fast food. Examples of healthy fats are avocado,coconut oil and nuts (except peanuts and cashew nuts.)
- Do aerobic or cardio workout. You should use a jump rope regularly. Try jogging, cycling and sprinting. These exercises will burn fat all over but firstly from your cheeks and neck. Working out generally improves facial features.

There are several other suggestions like facial exercises that could be helpful. You can check them out here.

09/02/2023

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01/01/2021

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11/12/2020

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05/11/2020

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06/10/2020

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27/09/2020

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26/07/2020

POST COVID BODY GOALS: 10 Things To Live By As The Gyms Re-Open.

Harry sent a photo of some ‘hot’ guy and said ‘I want him’. ‘I’m sorry Harry but you have to be specific’, I responded. ‘I’m no match maker so do you want him or do you want to look like him?’. Harry snorted in laughter ‘you know what I mean, I want his features’. .....link in bio for full article.

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