Are you tired of following long term weight loss plans with boring workouts and small portions which are difficult to stick to?
You’ve probably tried diet pills or weight loss shakes but not been able to keep the weight off once you stop. More than just losing weight, you want to get fit at the same time, and using the best methods to get the results you want.
To get fit and lose weight in the fastest way, pay attention not only to what you eat but also to your cardio and strength-training exercises. Thes tips may help you…
Aerobic Exercise
Aerobic exercise is not only important for improving cardiovascular fitness but also burns calories. Aerobic exercise is any activity that involves generally repetitive and low resistance high repetition movement. This activity can be jogging, running, cycling, dancing, sprinting, and boxing, calisthenics, aerobics, swimming, or even just simply walking. Improving aerobic fitness doesn’t have to be done in just one session a day. If you can’t walk for an hour straight, you might be able to do 4 x 15 minute walks in a day instead.
Interval training
We can measure the fitness of a person by not only their performance during exercise, but also by how fast they can recover and return to their normal breathing after physical activity. If your fitness isn’t great right now, and long durations of exercise are out of the question, one type of training could be especially beneficial for you.
Interval training is where you do a moderate to high intensity exercise that pushes your limits of fitness, followed by a return to lower intensity levels of activity until you recover your regular breathing. An example of this is to jog slowly for three minutes, and then push yourself hard and sprint for a minute. Repeat this cycle.
Adequate Rest
Lack of sleep will lower the amount of burned calories each day without you ever being aware of it. Actually, you burn more calories sleeping than watching TV. If you have bad sleeping habits, not only will you fatigue quicker during exercise, but you will have a reduced ability to motivate yourself to push through discomfort… or even just show up to a session.
Proper nutrition
One vital key to fitness is balanced nutrition and stable blood sugar with regards to what you eat. Balanced nutrition means eating the right amount of protein, good low GI carbohydrates, and some good fats. This allows muscles to recovery and repair properly, allowing you to make greater gains in fitness over time.
Also drinking 8-12 glasses of adequate water a day helps you support your metabolism, and even 1% dehydration can start to affect physical performance and how much you get out of a workout. Taking 1-2 grams of vitamin C daily may help you with your resistance training.
Importantly if you want to lose fat, you have to burn more calories than you consume a day, but not to extremes or you risk high levels of muscle breakdown, which will make improving fitness much harder.
Basic records and specific goals
First, it’s essential to know your reasons for getting in shape and write them down very clearly and precisely. This will be your motivation to stay on track. Write down a simple daily nutrition plan that takes in fewer calories than you burn, and that stabilises your blood sugar including appropriate pre/post workout snacks. Do just a little bit of activity record-keeping, to reach for a new personal best, and soon you will be on track to becoming fitter than you have ever been before.
