Many factors contribute to how quickly you can lose weight or build muscle, everyone’s body will respond to exercise. Want to know more about what happens after a 30 Day Body Transformation? Continue watching this video!
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In a nutshell:
I Went Through a 30 Day Body Transformation And Here`s What Happened Whether it`s jeans that fit better or a newfound surge of energy to power through work emails like a boss, exercise produces change. While many factors contribute to how quickly you can lose weight or build muscle, everyone`s body will respond to exercise. Want to know more about what happens after a 30 Day Body Transformation? 30-Day Body Transformation Challenges 1. 30-Day Squat Challenge This challenge typically involves you doing anywhere from 25 – 200 squats per day in efforts to build a better backside.
While this challenge is fantastic for burning calories and building muscle, doing the same type of squat every day won`t be as beneficial for your body as varying the types of squats. When you alternate the type of exercises you`re doing, you target different muscles in your glutes, thighs and core. This squat challenge will build your glutes, thighs, hamstrings and lower leg muscles. Different foot positions, different bar placements on the back, different ranges of motion and different exercises (squats, lunges, plyometrics, bridges and more) are needed to work all of these muscle groups.
So while a squat challenge will help build those muscles, it will also not efficiently target all of your lower body muscles in a well-rounded way. 2. 30-Day Plank Challenge Planks work to strengthen your core, meaning you`ll see improvements with your posture as well as being able to see improvement with back pain if you have it. A plank pose works the upper body, lower body, core and the front and back of the body.
This also can be done daily because while you are using your whole body, it primarily focuses on strengthening the core, which is made up of very small muscles that can be worked everyday. Expert Take: Many challenges that deal with planking involve you holding a standard plank for a period of time each day. 3. 30-Day Cardio Challenges High intensity interval training (HIIT) challenges are usually very intense, meaning you`ll feel like you`ve spent hours at the gym in only 20 minutes (or even less).
The HIIT challenges get your heart rate up by having you move quickly between exercises with little down time. Some HIIT workout challenges will focus just on cardio, like a combination of jogging and then running sprints; others may be cardio mixed with strength training, like high knees and then burpees; and still others may be plyometrics like jumping rope and then jump squats or jumping lunges. Expert Take: While the intensity of HIIT workouts are a benefit, these challenges typically aren`t best suited for beginners. After one workout, your body is in an acute fight-or-flight response as you get moving.
A few hours later—and definitely the next day—you may start to feel soreness from the work you put in. The brain and nervous system continue to learn how to work with your muscles, making each movement more efficient with each repetition.
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