The importance of workouts in our lives is increasing more than ever now. The onslaught of various diseases – mental as well as physical – due to changing lifestyles across the globe is one of the primary health issues today. Many well-known fitness experts have unequivocally stated the need for incorporating a workout plan that can positively impact body and mind.

Currently, a significant amount of world population is grappling with life-threatening diseases; millions of people are finding it extremely difficult to cope with anxiety and stress, while a lot of others are following lifestyles that can make them highly vulnerable to more severe illnesses. Obesity, for an instance, is claiming more lives across the globe than any other disease.

Workout, therefore, finds itself as a solution right at the heart of the issue itself. However, just understanding the need for exercise and getting back to business, as usual, is not tenable at all for you. A commitment to a regular and effective workout regimen should be the apt answer that not only will increase your fitness level, but generate a greater sense of mental well-being. Hence, the key question: What possibly are the most powerful fitness workouts that would help you achieve desired results?

Here they are:

1- Cardio

Cardio is one of the most fundamental exercises because you want your heart to function in ways that help you do more workouts. If you have to lose your weight quickly and effectively start with cardio regularly before moving to other exercises. It strengthens heart and lungs; increases bone density, and reduces stress. While taking it up for the first time, cardio initially helps your body lose the excess glycogen stored in your liver followed by fat. Later it effectively reduces excess cholesterol from the arteries. Many fitness experts suggest that cardio sessions and strength training such as weights go hand in hand in order to achieve best results. As a matter of fact, being active is important for living a cheerful and healthy life, and cardio helps increase blood flow to your muscles, refreshes lungs and allows your heart to work more efficiently.

2- Crunches

Whenever we talk about a six-pack-abs-well-toned-belly, crunches are all that we get in our minds and vice-versa. Simple crunches are so effective that a traditional crunch is the greatest abdominal muscle activation exercise. Even some researchers have shown that doing crunches correctly has produced magical results within weeks. If you want to see desired results, you can take this 30 day ab challenge, especially when you cannot just remove your belly fat. Crunches are basically a core training workout that strengthens your core and improve your balance and body posture, which in turn helps you function efficiently in your everyday life. While doing crunches for 10 minutes, an average person typically burns 54 calories, whereas a rigorous crunch workout can burn up to 98 calories in 10 minutes.

3- Squats

The effectiveness of squats can be understood by the fact that most fitness experts believe that this workout should be a part of everyone’s fitness routine. It is a holistic exercise that benefits your body in multiple ways – whether you are looking to lose weight, increase mobility or enhance flexibility. Squats are good for strong legs that support the entire body weight, these are an efficient way of burning fat, increase blood circulation, and help you get rid of cellulite. The better blood circulation corresponds to more nutrients and oxygen getting to all the vital organs. Moreover, squats are good for digestion and you can do them anywhere without getting any help from accessories or equipment.

4- Push-ups/pull-ups

Pushups and pull-ups may sound a little bit old-school, but these are effective full-body exercises. This workout includes a large number of muscles in your body. It channelizes your strength on your arms, abs, upper body as well as a lower body all at the same time. Due to the activation of virtually every muscle in your body, you get more than a toned body and increased levels of endurance. It also enhances your cardiovascular system because when you simultaneously involve many muscle groups, your heart works harder in order to deliver oxygen-rich blood to every part of your body. Doing this workout releases a specialized hormone called HGH that helps the natural growth of your entire body.

5- Interval training

Even if you have just begun your fitness regimen or you are an aerobic dancer, incorporating interval training into your workout gives a big boost to your fitness level. It burns calories and fat in a much shorter interval of time. It will be more beneficial if you include HIIT (high-intensity interval training). It boosts metabolism as well as gets your heart rate up as well. You need to push your intensity or pace for a few minutes and then back off for say 10 minutes. Continue doing this throughout the workout.

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Here is Why It’s Never Too Late for You to Achieve Something Worthwhile

Have you ever asked yourself if it’s too late to achieve something worthwhile in life. These two most upvoted responses by Marcus and Jim respectively on Quora will help you if you still have doubts about what you can do at any stage of your career.

1. Marcus Geduld, Shakespearean director, computer programmer, teacher, writer, likes dinosaurs.

Too late for what?

If you slept through your 26th birthday, it’s too late for you to experience that. It’s too late for you to watch “LOST” in its premiere broadcast. (Though, honestly, you didn’t miss much.) It’s too late for you to fight in the Vietnam War.

It’s too late for you to go through puberty or attend nursery school. It’s too late for you to learn a second language as proficiently as a native speaker*. It’s probably too late for you to be breastfed.

It’s not too late for you to fall in love.

It’s not too late for you to have kids.

It’s not too late for you to embark on an exciting career or series of careers.

It’s not too late for you to read the complete works of Shakespeare; learn how to program computers; learn to dance; travel around the world; go to therapy; become an accomplished cook; sky dive; develop an appreciation for jazz; write a novel; get an advanced degree; save for your old age; read “In Search of Lost Time”; become a Christian, then an atheist, then a Scientologist; break a few bones; learn how to fix a toilet; develop a six-pack …

Honestly, I’m 47, and I’ll say this to you, whippersnapper: you’re a fucking kid, so get over yourself. I’m a fucking kid, too. I’m almost twice your age, and I’m just getting started! My dad is in his 80s, and he wrote two books last year.

You don’t get to use age as an excuse. Get off your ass!

Also, learn about what economists call “sunk costs.” If I give someone $100 on Monday, and he spends $50 on candy, he’ll probably regret that purchase on Tuesday. In a way, he’ll still think of himself as a guy with $100—half of which is wasted.

What he really is is a guy with $50, just as he would be if I’d handed him a fifty-dollar bill. A sunk cost from yesterday should not be part of today’s equation. What he should be thinking is this: “What should I do with my $50?”

What you are isn’t a person who has wasted 27 years. You are a person who has X number of years ahead of you. What are you going to do with them?

* What I’d intended as a throwaway comment, about the difficulty of second-language acquisition after childhood, has generated interest and disagreement. I will admit upfront I am not an expert on the matter, and was mostly informed by research I’d read about.

It claimed there’s a window of childhood, after which the brain stops being able to hear certain sounds—one’s not used by a child’s native language—which is why it’s so hard to learn to speak a second language without an accent.

Some people may master it, but not many. (How many people do you know, after 25, learned a foreign language and can speak it so well, natives have no idea they’re listening to a foreigner?) It’s also challenging to learn all the idiomatic expressions that native speakers have known since they were small children.

However, since having written this answer, I’ve learned that the Science behind this is very controversial. As I’m not an expert, let me refer you to the wikipedia article (and it’s linked resources).

“In second-language acquisition, the strongest evidence for the critical period hypothesis is in the study of accent, where most older learners do not reach a native-like level.

However, under certain conditions, native-like accent has been observed, suggesting that accent is affected by multiple factors, such as identity and motivation, rather than a critical period biological constraint (Moyer, 1999; Bongaerts et al., 1995; Young-Scholten, 2002).”

2. Jim Lawrenson, Still driving…

Unfortunately for ‘real’ people, the media is obsessed with the tiny minority who succeed early and display this very publicly.

This is then amplified by the high profile ‘subject’,  for PR purposes, to perpetuate their success.

Justin Bieber, Michael Jackson, Britney Spears, River Phoenix, Justin Timberlake, Bill Gates, Jimi Hendrix, Steve Jobs, James Dean, Richard Branson, Whitney Houston, One Direction, Amy Winehouse, Mark Zuckerburg. Need I go on.

Notice a trend in there somewhere?

You are probably being influenced, (like all of us), in how you assess your own progress, compared to these people. It can be a dangerous game to play.

It takes a tremendous amount of luck, as well as talent, to get into the right position at the right time. Not many people who make it will tell you that, often preferring to put it down to their hard work.

That is because they believe that this is the case, not because they are intentionally misleading you. I know that because, to an extent, I’ve done it.

You also may not have considered that even if you were on the list of young successes. It is very hard to follow that early success later in life. Your expectations of yourself are higher and based on that youthful virtual reality you experienced once, you can never improve on your past.

That can be a tough pill to swallow and despite all the money in the world, many struggle with that.

Look at any list of young successes from just 10 years ago and count the number who have disappeared, died or been in rehab. Lots.

Half the list of super successful people above are dead for a start off.

This is not an excuse for you to give up trying however. 

Try to think of life as a long road journey.

The journey can be as exciting or as boring as you choose to make it.

Wherever you are on the journey, there are new experiences, as long as you welcome them and seek them out. Some you can plan in advance.

Often, you need to get out of the car to experience them. Otherwise, you will see them flash past the window and feel like it is too late to stop.

  • Do something every day which contributes to your progress on the journey and always be learning and experiencing new things.
  • Don’t put off experiences which can be done today by getting out of the car, for a tomorrow which may never arrive.
  • Build a vision of where you want to get to in 1, 5 and 10 years and then think about the steps you need to complete in the next 30 days to move towards it, but don’t set deadlines that are too harsh. Do the first step on the list today.
  • Like any long journey, you will hit diversions, obstacles, traffic lights, speed bumps, closed roads and all manner of other problems. There will be crashes – you might be involved in them. Like any long road journey, if you want to get the destination enough, you won’t turn back, you will reroute. The car might break down or need repairing. Just accept it will happen now, and carry on.

Most importantly, don’t wait for all the traffic lights between your house and your destination, to turn green at the same time, before you set off.

They won’t!

Get in the car and start driving.

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