Burpees is an Excellent Workout

What is a burpee? Burpee exercise is a combination of Squats, Plank, Push Up, Abs & Jump…and wahlaa, you have done your first burpee =)

Burpee is a simple exercise that works out almost every part of your body. There are many variations on how to do a burpee and it’s quite easy to modify; whether you want to make it easier or more challenging.

Firstly, let me explain to you the simple steps of Burpees

1. Stand up straight, then lower yourself into a squat position, place both hands on the floor in front of you
2. Kick your feet straight back and land on your toes, to a plank position
3. Do a push up, then jump your feet back to your hands (pull through by using your abs to tuck your body); back into the squat position
4. Reach upwards and push off into a vertical jump (similar to squat jump), at the peak of your jump, clap your hands over your head
5. And you have done one(1) burpee 

Front View

Side View

Benefits of doing burpees

• It works out your entire body
• You can do it anywhere
• It will make you stronger
• Burn MORE calories

How to set the challenge for yourself?

Set a goal, write it down; start the timer and get going. Every time you do it, jot it down and time yourself. You will realise that it somewhat become easier (it’s just that, you've became stronger. Yay!)

For example 1:

Basic Burpees Challenge by Repetitions

Repetitions	Date	Time
50	5 Jan	15.07mins
50	8 Jan	13.37mins
50	13 Jan	12.00mins
50	16 Jan	10.57mins

Example 2:

Basic Burpees Challenge by Time

Time	Date	Repetitions
10 minutes	5 Jan	20
10 minutes	8 Jan	25
10 minutes	13 Jan	28
10 minutes	16 Jan	35

How much calories do you burn when you do burpees for 10 minutes non-stop?

For example:  

50kg person: +/- 66 calories

80kg person: +/- 106 calories

This is all by simple estimation and calculations. It will defer from individuals and their weight.

Comparing to walking on the treadmill for 10 minutes non-stop.

Example:

50kg person: +/- 20 calories

80kg person: +/- 33 calories

Personally for me, I prefer burpees comparing to treadmills. What about you??? 

Have questions of the variations of burpees? Need more challenging ones, drop me a message or comment. 

Christine

xryss.fitness@gmail.com

Have a Fantastic Time doing Burpees!! 

Sources: livestrong, just-health, mensfitness, mindbodygreen, leanandmuscular, musclesandfitness

XRYSS FITNESS (002394260-H)

Personal Training House Call at your Doorstep

Xryss Fitness’ main focus is delivering Personal Training to your house or condo. It’s very much like private tuition. Only different is, we are teaching / guiding / coaching you into a better and healthier lifestyle from your home.

How Xryss came about?

Xryss is a short-form from my nickname Christine. Xryss is pronounced as Chris or Kris. The reason I pull out all the vowels is because I want to make the name unique and different from the rest. There are so many fitness centres around and to make one stand out it to be different.

Exercise in a good form can prevent/reduce injuries, getting ill, feeling fatigue and more. Keeping one fit has always been a challenge, that’s why we are doing house-call; to ensure that you are in shape for any parties, events, festive season and more. By starting from home; it will be good influence on your children, relatives and friends that exercise is good.

Xryss Fitness is now active and delivering Personal Training at your house or condo. It’s time to get fit and stay fit.

Main Focus

• Home-Gym Fitness Training
• Private exercise sessions at your house or condo gym
• Bodyweight exercises

Benefits of House-Call Personal Training

• Fitness made easy
• Exercise from home or at home
• Flexible workout timing. Suitable for everyone.
• Don’t need to brave through the traffic to get to the gym
• No CONTRACT for gym membership

Benefits that you get from keeping fit

• Increase in Metabolism rate
• Reduce Body Fat %
• Tone or Shape your body
• Increase Muscle Endurance
• Increase Coordination
• Better functional strength in your daily activities
• Feel more energetic
• Feel good about yourself

For more details please contact me at

Christine
xryss.fitness@gmail.com

Drinking Water is good for you!

Why you should drink H2O?

Benefits:

Water Oxygenates Your Blood and Flushes Toxins

Drinking plenty of water ensures that your blood will carry plenty of oxygen to all the cells of your body. Your immune system functions best when your muscles and organs are function best.

Water allows your kidneys to remove toxins from your body.  It allows your cells to take in nutrients and remove waste products.

If you don’t think enough water, toxins will build up and weaken your immune system.

Drinking Water helps in maintaining the balance of Body Fluids

Your body is composed about 60% water. The functions of body fluids includes digestions, absorptions, circulations, creation of saliva, transportation of nutrients and maintenance of body temperature.

Assist in Weight Loss; Calorie Control

Drinking water could assist in weight loss. There are several studies that had found a connection between water consumption and losing some weight.

Suggestion: Try drinking a glass of water before each meal, it will help you in reducing about 70-90 calories per meal.

Skin looks good

Keeping yourself hydrated will make your skin look better. Dehydration makes your skin looks dry and wrinkled. While water helps flushes out toxins, it can reduce pimples =) 

Hangover Remedy

If by having too much alcohol and you have a hangover. Drink water to hydrate your body to reduce the pounding headache

Fatigue Buster

Besides drinking coffee; water can help fight those tired eyes. One of the common symptoms of dehydration is tiredness.

>>> To calculate your estimated water intake:

How much water one should drink (in estimation)?

1kg of your weight = 30ml of water

For example: 50kg person should drink about 1500ml of water each day.

Drink Up!! More water…but not tooooo much.  When I mention water, it means plain water, not those sugary or gassy drinks.

Estimate drinks and its calories.

Think again, before consuming those drinks. Change a glass of those drinks to water. And water is 0 calories =)

Sources: greatest, fitday, mayoclinic, webmd, Wikipedia,