They are great for anyone who wishes to get the most out of a workout session. Compound workouts do this by providing a full-body workout in less time 5.

Some fantastic compound workouts to transform your body in a couple of months include:. They work out your lower body, engage your core and improve strength and stability in the trunk and upper body. This targets your shoulders, pectorals, triceps, and core.

If you are a beginner and this standard push-up is too hard for you, modify it by doing the workout on your knees instead of straightening out your legs. You could also do an inclined push-up. Do the same movements above against a table or bench.

Read More: Do Push Ups Burn Fat: A Full-Body Exercise That Will Kick Your Weight Loss Game Into Beast Mode. These target the muscles in your hamstrings, glutes, back, hips, core, and trapezius. Be sure not to arch your neck or curl your chin into your neck.

Lunges work out the muscles in your core, quadriceps, hamstrings, calves, and glutes. This workout is best done with weight. It can be done with dumbbells or a barbell. If you do not have any of this, you can use water or milk bottles.

For beginners, women should use a 5-pound weight, while men should use a pound one. The exercises work out the pectorals, deltoids, triceps, trapezius, and core.

They target the muscles of the core, hips, glutes, hamstrings, and the upper body, including your shoulders and lats. While these are great cardio and full-body workout, it mostly targets the muscles in your arms, shoulders, quads, and core.

This is a fantastic cardio workout that is not only fun but works out muscles in both your lower and upper body Swimming is a fantastic full-body workout that can be done by almost anyone.

People with disabilities, children, the elderly, and even pregnant women can safely swim as a way to incorporate exercise in their day to day When it comes to burning calories, a dip in the pool is also a good idea.

Different swimming styles and intensities burn different numbers of calories depending on your weight. Here are the calories you can burn in 30 minutes while swimming 3. If you are wondering how many months does it take to transform your body through swimming, this is not an exact science.

Your body transformation largely depends on what you eat and your workout regimen, as well as many individual factors including genetics. However, with a healthy diet and regular intensive swimming, you could start seeing results in as little as a month 7.

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way — the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process!

Check out the app and experience the fun side of fitness and dieting with BetterMe! Most people tend to think that they need to work out as much as possible in order to achieve their desired result.

Going to the gym, or doing home workouts seven days a week is not always healthy for you and could lead to overtraining. Overtraining is when you work out without allowing enough recovery time between sessions. Not only does this hinder your results, but it can also lead to other physical and mental problems When it comes to how many days a week should you work out, as a beginner, it is advisable to do some moderately intense cardio 3 days a week.

After a while, you can work up to doing cardio 5 to 6 days a week. If you are lifting weights, then the same rules apply. However, do not exercise the same muscle groups two days in a row. e, if you did lower body workouts on Monday, switch to upper body exercises on Tuesday.

If you are doing full-body strength training, be sure to skip a day in between your workouts. Depending on your fitness level, you should workout 3 to 5 days a week Never skip rest days to allow your muscle to recover and grow and prevent overtraining. When looking at yourself in the mirror when you first begin working out and eating right you might see some slight changes in just two days, but this is mostly due to lack of bloating and loss of water weight 9.

However, when it comes to strength and building muscle, this takes longer. Some say that it might take four to eight weeks to see results while others believe that changes start appearing after six weeks 8. There are numerous factors that can affect the fitness levels of different people.

They include:. Enrolling in a gym or starting home workouts and improving your diet are two great steps in your fitness journey. However, did you know that there are some things you could that will help you arrive at your goals faster?

You can do reps with the same side or alternate sides of the body. The slide plank strengthens the external and internal obliques and glutes. In addition, side planks work muscles that support the spine and pelvis. Do the side plank with the hand or the forearm, using only one side of the body, like the hip extension.

Maintain, as always, alignment, balance, and core stability. You can either flex the bottom leg at the knee for better weight support. The other leg, with its foot on the floor, should be straight. Raise the hips to keep the line straight from shoulder to ankle.

If confident about core control and stability, straighten both legs, stacking them with hips lifted. For more support, place the top leg in front of the bottom, allowing the top heel to touch the toes of the bottom foot.

From a side plank, contract the outer hip and lift the top leg. Lift from the heel to activate the right muscles. Hold the position. You can also raise your arm toward the ceiling. This is an extreme challenge for the core and shoulder.

Burpees are one of the top body composition exercises out there. They make the heart pound and send the heart rate jumping quickly. Burpees are top-notch solutions for endurance, coordination, and power.

But they are challenging and, in the beginning, exhausting. The burpee combines the push-up and squat with a jump. Burpees are often modified to align with specific fitness levels. Depending on an individual's fitness level , the burpee, in the beginning, can be exhausting.

But if you wish to blast the muffin top, the burpee is a great way to go. The lunge engages abdominal and core muscles. It builds stability and balance. With a powerful core, you can avoid lower back issues.

Lunges also help improve posture, coordination, and balance. Likewise, lunges support the strengthening of buttocks and legs while improving hip flexibility. The exercises enhance functionality and impact everyday, natural movement.

Sit-ups and crunches also boost core strength. As they encourage intestinal function, sit-ups and crunches can also improve digestion.

There are easy variations on an incline, while holding weights, etc. that allow continued challenges to the core. Do take note neither of these exercises specifically target fat.

They simply work the abs and other muscle groups. These exercises help burn calories and improve the appearance without weight loss.

Sit-ups are a multi-muscle exercise. They not only make the core strong but potentially produce that six-pack everyone admires. There are a variety of sit-ups you can add to your workout. What separates the crunch from the sit-up is the former focuses only on the ab muscles.

Another difference is when overdone, crunches can cause beginners severe back pain. You may have read about celebrities doing 1, crunches at a time. Don't bother. Stick to 25 to 30 reps a set and do several sets during a single workout.

Like sit-ups, there are different ways to perform crunches. In the end, exercise does not have to be a gym experience alone. Getting clients to see how they help themselves by working out any chance they get is not simply good for fitness. It's good for mental health as well.

And the confidence gained will encourage greater diligence when clients see their trainer! Products 3D Body Scanner Use Cases Health Clubs and Personal Training Body Composition Analysis Medical Aesthetics and Body Contouring Case Studies - Trainers Case Studies - Members Testimonials Locations About Blog Our Team Global Distributors Careers Patents Business Portal Create an Account Log In.

squats Squats have a great ROI. Here are some tips on performing squats correctly: Stand with feet shoulder-width apart. Stretch arms out to the front. Slowly lower the butt like you're sitting. Maintain your balance and don't trip.

Keep the back straight. As you bend, the knees should not be in front of the toes. As you drop, breathe out. It will show you how others see you.

There's a net positive effect about the much-scorned practice of taking "selfies. com's Strength in Numbers study shows that people who post progress pictures along their journey tended to fare much better in the long run than people who do not. Plus, it's cool to see yourself looking stronger and inching closer toward your ideal physique in slideshow fashion.

In addition to progress photos, you should record your weight, body fat, and certain body measurements like waist every four weeks. This hard data will assuredly tell you that your hard work bears fruit. Measurable changes will motivate you to keep going. Tracking serves as a sort of barometer for how your training and diet are working for you.

Pre- and post-workout meals and supplements provide the energy necessary to make your workouts more productive and to enhance recovery and performance.

Other than a meal composed of whole foods, supplements like branched-chain amino acids , essential amino acids , protein powders , and a new category of supplements called Bio-Active Peptides BAPs, for short , such as those found in iSatori's Bio-Gro , can promote muscle growth.

The next time your tank runs low, try adding Bio-Gro to your protein shake to give your body every advantage it can get in the drive to synthesize new muscle. When you are in the weight room, be in the weight room. Adhere to the rest periods set out in your program.

Don't be slowed by gym chatter, crowded facilities, or cell-phone distractions. Keep the pace. Move through your workout in a controlled manner. Keep a little consistency and discipline as you allow yourself time to recover between sets and exercises.

Don't rest for one minute on one set, then get distracted by your phone for five minutes before you hit the next.

These breaks in the pace of a workout will keep you from progressing. Every wasted second in the weight room shows up later in your physique. It takes as long as hours for your body to "catch up" from training stimuli and diet interventions, so expecting your body to change daily and "panic correcting" will only set you up for disappointment.

Your weight will fluctuate daily due to a number of factors, including water weight, bowel movements, and time of the day. Stay the course, don't obsess over every day-to-day detail, and re-assess in a week or two.

For nutrition newbies and competitors alike, cheat meals help the mind more so than they do the body. Of course, if you take into account the effects of the occasional, controlled "refeed" on hunger-regulating hormones during a hypocaloric diet, cheat meals certainly help the body, too—although that's a discussion for another day.

To keep yourself from temporarily going off your rocker and succumbing to the slightest temptation, plan ahead for cheat meals or events where you cannot control every parameter of your food intake. For example, you don't want to show up to a wedding with a tote bag full of Tupperware, but you may want to establish and adhere to boundaries—such as limiting yourself to large quantities of only three kinds of food.

If you are ever forced to choose between weight training and cardio, always opt for weight training. The act of lifting weights elicits the most positive effect on your transformation. Cardio is clearly helpful to a transformation, but not as much as weight training.

Throw in sessions of high-intensity interval training HIIT every week to accelerate your transformation.

Often this leads to spraining, tenderness, and pain in the knee and ankle. But if done correctly, the squat sculpts the lower body perfectly.

A variation of the squat is performing it with only one leg. The push-up is the most basic yet effective and most challenging exercise you'll use. Body composition exercises require you to learn to balance and stabilize your body weight.

For this, the push-up is a perfect example. It can be difficult as it asks for control of a range of muscles. With the push-up, you engage the legs, shoulders, chest, arms, and the all-important core. And like all of the exercises on this list, you can do push-ups anywhere.

A beginner can start their push-up regimen with their knees on the floor. But it's advised you work your way towards the standard push-up.

Doing push-ups on your knees becomes effortless and offers nothing to fitness. There are many variations of the push-up. Each one is challenging and attacks core muscles. Excellent for home workouts, planks strengthen muscles and improve posture.

They work the hamstrings, shoulders, glutes, and core. The exercise is instrumental in the alignment of the spine. Fitness experts prefer planks to sit-up or crunch machines as those can gradually damage the neck and spine. Increase your stability and strength with a hip extension.

You can perform these on your hand or forearm. You're simply doing the plank with one side of the body. Get in the plank position, put all your weight on one leg and one side.

Contract the glutes, extend the hip, and raise the upper leg off the floor. Keep the alignment to avoid any arching in the lumbar. Then, extend the straight arm, keeping it aligned with the shoulders. Hold the position for the desired time.

You can do reps with the same side or alternate sides of the body. The slide plank strengthens the external and internal obliques and glutes.

In addition, side planks work muscles that support the spine and pelvis. Do the side plank with the hand or the forearm, using only one side of the body, like the hip extension. Maintain, as always, alignment, balance, and core stability. You can either flex the bottom leg at the knee for better weight support.

The other leg, with its foot on the floor, should be straight. Raise the hips to keep the line straight from shoulder to ankle. If confident about core control and stability, straighten both legs, stacking them with hips lifted.

For more support, place the top leg in front of the bottom, allowing the top heel to touch the toes of the bottom foot. From a side plank, contract the outer hip and lift the top leg. Lift from the heel to activate the right muscles. Hold the position. You can also raise your arm toward the ceiling.

This is an extreme challenge for the core and shoulder. Burpees are one of the top body composition exercises out there. They make the heart pound and send the heart rate jumping quickly.

Burpees are top-notch solutions for endurance, coordination, and power. But they are challenging and, in the beginning, exhausting. The burpee combines the push-up and squat with a jump.

Burpees are often modified to align with specific fitness levels. Depending on an individual's fitness level , the burpee, in the beginning, can be exhausting.

But if you wish to blast the muffin top, the burpee is a great way to go. The lunge engages abdominal and core muscles. It builds stability and balance. With a powerful core, you can avoid lower back issues. Lunges also help improve posture, coordination, and balance. Likewise, lunges support the strengthening of buttocks and legs while improving hip flexibility.

The exercises enhance functionality and impact everyday, natural movement. Sit-ups and crunches also boost core strength. As they encourage intestinal function, sit-ups and crunches can also improve digestion.

There are easy variations on an incline, while holding weights, etc. that allow continued challenges to the core. Do take note neither of these exercises specifically target fat. They simply work the abs and other muscle groups. These exercises help burn calories and improve the appearance without weight loss.

Sit-ups are a multi-muscle exercise. They not only make the core strong but potentially produce that six-pack everyone admires. There are a variety of sit-ups you can add to your workout. What separates the crunch from the sit-up is the former focuses only on the ab muscles.

Another difference is when overdone, crunches can cause beginners severe back pain. You may have read about celebrities doing 1, crunches at a time. Don't bother. Stick to 25 to 30 reps a set and do several sets during a single workout.

Like sit-ups, there are different ways to perform crunches. In the end, exercise does not have to be a gym experience alone. Getting clients to see how they help themselves by working out any chance they get is not simply good for fitness.

It's good for mental health as well. And the confidence gained will encourage greater diligence when clients see their trainer! Products 3D Body Scanner Use Cases Health Clubs and Personal Training Body Composition Analysis Medical Aesthetics and Body Contouring Case Studies - Trainers Case Studies - Members Testimonials Locations About Blog Our Team Global Distributors Careers Patents Business Portal Create an Account Log In.

squats Squats have a great ROI. Here are some tips on performing squats correctly: Stand with feet shoulder-width apart. Stretch arms out to the front. Slowly lower the butt like you're sitting. Maintain your balance and don't trip. Keep the back straight. As you bend, the knees should not be in front of the toes.

As you drop, breathe out. Keep heels pressed to the floor. Thighs should be parallel to the floor. Toes, hips, and knees should point forward. Don't be afraid to flex or pinch, and don't hesitate to compliment yourself on aspects of your body that you may like.

Nor should you give yourself undeserved compliments. This is reality-check time, folks. Snap a picture! It will show you how others see you. There's a net positive effect about the much-scorned practice of taking "selfies. com's Strength in Numbers study shows that people who post progress pictures along their journey tended to fare much better in the long run than people who do not.

Plus, it's cool to see yourself looking stronger and inching closer toward your ideal physique in slideshow fashion. In addition to progress photos, you should record your weight, body fat, and certain body measurements like waist every four weeks.

This hard data will assuredly tell you that your hard work bears fruit. Measurable changes will motivate you to keep going.

Tracking serves as a sort of barometer for how your training and diet are working for you. Pre- and post-workout meals and supplements provide the energy necessary to make your workouts more productive and to enhance recovery and performance.

Other than a meal composed of whole foods, supplements like branched-chain amino acids , essential amino acids , protein powders , and a new category of supplements called Bio-Active Peptides BAPs, for short , such as those found in iSatori's Bio-Gro , can promote muscle growth.

The next time your tank runs low, try adding Bio-Gro to your protein shake to give your body every advantage it can get in the drive to synthesize new muscle.

When you are in the weight room, be in the weight room. Adhere to the rest periods set out in your program. Don't be slowed by gym chatter, crowded facilities, or cell-phone distractions.

Keep the pace. Move through your workout in a controlled manner. Keep a little consistency and discipline as you allow yourself time to recover between sets and exercises. Don't rest for one minute on one set, then get distracted by your phone for five minutes before you hit the next.

These breaks in the pace of a workout will keep you from progressing. Every wasted second in the weight room shows up later in your physique.

It takes as long as hours for your body to "catch up" from training stimuli and diet interventions, so expecting your body to change daily and "panic correcting" will only set you up for disappointment. Your weight will fluctuate daily due to a number of factors, including water weight, bowel movements, and time of the day.

Stay the course, don't obsess over every day-to-day detail, and re-assess in a week or two. For nutrition newbies and competitors alike, cheat meals help the mind more so than they do the body. Of course, if you take into account the effects of the occasional, controlled "refeed" on hunger-regulating hormones during a hypocaloric diet, cheat meals certainly help the body, too—although that's a discussion for another day.

To keep yourself from temporarily going off your rocker and succumbing to the slightest temptation, plan ahead for cheat meals or events where you cannot control every parameter of your food intake. For example, you don't want to show up to a wedding with a tote bag full of Tupperware, but you may want to establish and adhere to boundaries—such as limiting yourself to large quantities of only three kinds of food.

If you are ever forced to choose between weight training and cardio, always opt for weight training. The act of lifting weights elicits the most positive effect on your transformation. Cardio is clearly helpful to a transformation, but not as much as weight training.

Throw in sessions of high-intensity interval training HIIT every week to accelerate your transformation. HIIT has been shown to support fat loss, but it is also the most taxing for your central nervous system.

Don't overdo it to the point that it starts to hinder your weight training efforts at the gym. Steady-state cardio has been shown to promote deeper and more restful sleep and improved recovery.

There is a place for both in a training program. If your goal is fat loss, HIIT can expedite the process.

If you have a poor aerobic base and would like to build it, steady-state cardio is the way to go. But, again, weight sessions should come first. Give your body ample time to recover both in between sets and out of the gym.

Don't train sore muscles or push yourself until you drop to your knees. As your transformation moves forward, you'll start to get a feel for what your body needs. You will find that after a day off your body will be stronger and your workout will improve.

You will notice a difference in intensity between second rests and second rests.