Workouts – Page 23 – PROJECT WAISTLINE

Third of people could avoid mental health issues with regular workouts

https://www.dailymail.co.uk/health/article-11396771/A-people-risk-mental-health-issue-avoid-regular-workouts-study-shows.html?ito=native_share_article-nativemenubutton

“Get a FLAT BELLY in 2 Moves (No Sit-Ups or Gym) | Dr. Mandell” on YouTube

EXERCISE BEGINS AT TIME 2:40

{Refined (processed) carbs include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, white pizza dough, white pasta, pastries, white flour, white rice, sweet desserts, and many refined breakfast cereals.}

DETAILS OF NEW WORKOUT PLAN

DAY 1 CHEST SHOULDER TRICEPS

DAY 2 LEGS

DAY 3 BACK BICEPS

DAY 4 LEGS

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DAY 5 SHOULDERS

1. LATERAL RAISES https://youtu.be/Q35TCWC2cL0

2. CABLE POSTERIOR FLIES https://youtu.be/jelaPFT25eY

3. UPRIGHT ROW https://youtu.be/jTDyLKobSAo

4. SIDE LYING INCLINE MEDIAL DELTOIDS https://youtu.be/O9sdskLTRDE

5. OVERHEAD PRESS https://youtu.be/7j6r45UuV-0

6. CABLE FACE PULLS https://youtu.be/SpwjINM3kxI

7. STRAIGHT ARM FRONT RAISE https://youtu.be/zDUuqvRtOAY

8. STRAIGHT ARM LATERAL RAISE https://youtu.be/ADxSdedBMJ4

*******

DAY 6 LEGS & SHOULDERS

1. HAMSTRING CURLS W/ BALL https://youtu.be/Kk8dpH4ZPos

2. DEADLIFTS https://youtu.be/JNpUNRPQkAk

3. STANDING CABLE SIDE LEG LIFTS https://youtu.be/b1-KM67Xiqo

4. OUTER THIGH SIDE STEPS W/ BAND https://youtu.be/VeaLG0HRbUghttps://youtu.be/FAIo7kzC3us

5. UPRIGHT ROWS W/ INNER THIGH SQUATS https://youtu.be/FAIo7kzC3us

6. OVERHEAD PRESS W/ REVERSE LUNGE https://youtu.be/GxEPpcN-YJU

7. POSTERIOR DELTOID FLYS W/ DEADLIFTS https://youtube.com/shorts/PeVghcrCMJA?feature=share

New Workout Plan starts 7/27/2022

Here’s my new workout plan! (I can dream, can’t I? 🎶) Three sets w/ 10-12 reps. Adding 5k slow-jog few times/week. Her 1st photo is cardio only, 2nd is weights + less cardio. Gonna see if I can add muscle in my late 60s!😄

Changing What Time You Exercise Can Help You Lose More Weight

July 25, 2022

“Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure, whereas evening exercise in women increases upper body muscular strength, power, and endurance, and improves overall mood and nutritional satiety.”

“We also show that for men, evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, and burns more fat, compared to morning exercise.”

[…]

“Our study clearly demonstrates the benefits of both morning and evening multimodal (RISE = Resistence, Interval, Stretch, Endurance) exercise to improve cardiometabolic and mood health, as well as physical performance outcomes in women and men,” said Arciero.

But crucially, they also show that ETOD (Exercise Time Of Day) determines the strength of improvements in physical performance, body composition, cardiometabolic health, and mood.

For example, all female participants reduced their total body fat, abdominal and hip fat, and blood pressure over the trial, but these improvements were greater in morning-exercising women. Only evening-exercising men showed a decrease in their ratio of total to HDL cholesterol, blood pressure, respiratory exchange ratio, and carbohydrate oxidation, as fat became the preferred fuel source.