If you said “big” or “small” or “red” or “white” – you’re only half right. I want to introduce to you the concept of “pink” muscle and how to build it…. But he’s some background about the body first .
So the body has 2 primary muscle types: Red and White.
Red muscles also have lots of mitochondria. This too gives them a darker colour. And they also have lots of capillaries – these are small blood vessels which supply oxygen-filled blood to the muscle fibers. These red muscles are also known as “slow twitch fibers”.
These muscle fibres contract slowly – and can continue working hard for a long time without fatiguing. If you haven’t figured it out yet, these are the ‘Aerobic Muscles’ (ones you use during aerobic exercise). These are the muscles that use mostly oxygen to make their energy.
When you walk long distances, lift light weights for long periods of time, or even just do your daily sit-ups and crunches – you’re activating mostly red muscles.
Cross training – and it’s not just limited to the modern methods. True cross training includes using traditional techniques, ancient techniques, new techniques and possibly even some that’ll come up in the future but don’t exist today. You see training evolves with the body, and the body evolves with training & time… So you’re always building upon a new body every day.
I propose a mix of Yoga for flexibility/durability/endurance, Cardio for enhanced heart function/oxygen supply (thus increased burn rate) and raw weight training for strength building. Weight training also works as an endurance enhancer if used the right way – less weight, more reps. 
Your body is a highly adaptable vehicle, able to change shape and develop greater levels of coordination, flexibility, speed and strength. With training you can become stronger, faster and better at anything you set your mind to…. and at the same time sculpt a beautiful balanced body and healthy physique.
Strength training, yoga and cardiovascular exercise come together to form a fitness trifecta, each benefiting the body while challenging it in very different ways. This balanced body training keeps the body and mind fit, looking sexy and feeling good.
All three practices have a unique effect on your body and on your health, and while they can all do a little of what the others do it’s nothing compared to their powers combined.
Yoga postures and sequences and the breathing techniques that go with them are an ancient exercise and wellness method, wonderful for evening out the muscles on both sides of the body, increasing general flexibility and range of motion and improving posture, core strength and coordination. There are also mental and emotional benefits that come from the relaxing breathing techniques and just paying attention to how you feel while you move.
There are many different types of yoga, ranging from the very mellow to the physically intense, so if you have an open mind and do a little exploring you’ll find one you like if you haven’t already.
Yoga can be practiced 5-6 days a week. I recommend a balance between classes and a home practice… it’s cheaper to practice at home and there’s a TON to be learn from practicing by yourself! It’s very meditative. But it’s also very important to regularly check and correct your alignment and ensure proper form.
Cardio workouts like running, biking, treadmill, and stairs are healthy for your heart and build endurance so you can go harder for longer. For many women, cardio is their first fitness love… It burns calories, gets the blood pumping, it’s meditative in it’s own way and, to top it off, the endorphins give you a delightful rush. Want to shed extra fat and get tighter? Do cardio.
You can also do cardio anywhere, making it a traveler’s go-to for staying in shape while possibly taking in the local sites.
Cardio stimulates fat loss, can build a little muscle and takes nothing more than a good pair of shoes. It’s easy to start your fitness journey here and feel great initially. However, over time cardio alone can lead to muscular imbalances and tightness.
Moving heavy weight around in order to build muscle gives your body healthy athletic curves and tone in the right places. Want defined arms and shoulders? A round, perky butt? A six pack? Toned legs? Lift weights. It also prevents osteoporosis, speeds up your metabolism, and when combined with cardio exercise lowers your risk of heart disease.
Strength training increases vascularity or how blood is transported to your muscles, improving your cardiovascular system in a way that’s different from running, biking, cardio machines or stairs.
If you’re unfamiliar with strength training then start with a simple beginner routine that uses mostly bodyweight and free weights like kettlebells, dumbbells, and barbells.
The heart is one of the most amazing organs in the body – it keeps working & pumping no matter what you’re doing – right from before you’re actually born to a few seconds after the time you actually die (i.e. clinical death). It stands to reason that keeping your heart in great shape would result in better cardiovascular fitness and overall better health.
Consider these points:
The heart pushes blood around the body and thus is the main ‘pump’ that channels oxygen and nutrients all around
While hearts are replaceable by artificial hearts / transplanted hearts; a mutually agreed positive reason to keep your (one and only authentic, original) heart is quite obvious!
Cardio focused exercise results in an increase in heart rate and overall pushes blood through your system in a consistent, regularized fashion. You’ll burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.
One minute of Skipping will do you more good than you can imagine. Skipping uses your own body weight and suppleness to increase your heart rate, while actually using minimal space. The effort that goes into skipping is low compared to it’s calorie burining capabilities.
If you have a skipping rope, you can swap most cardio-related exercises with a 60-second urst of skipping. However it’s important to have variety in your cardio… So here’s more exercises that allow you to have a proper 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. This is from the National Health Service (NHS, UK) – and a proven method with assured results.
Before you begin, warm up with a 6-minute warm-up routine.
After your workout, cool down with a 5-minute stretch.
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.
Jump up, driving your hands straight above your head and extending your entire body.
Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Surprisingly, getting chiselled abs is not rocket science. I’ve taken up a couple of points to analyze here. But overall I’m pretty confident that anyone who puts in the time and effort will achieve great looking 6-packs. Technically speaking: Although this is “body” effort, the existance of 6-packs does not mean that you’re at peak […]