Do you want to look leaner and stronger? Or do you want to lose a few pounds before your vacation or that important event? Or are you just aiming to be healthier and more active? Working out should be your path no matter what your goal is! Here’s a little guide to help get you on the right track and some tips that will maximize your results.
Do cardio for weight loss
If you want to lose weight, boost your metabolism and improve your cardiovascular health, you must do some cardio! This type of workout keeps your blood flowing efficiently and keeps your endurance high. Plus, you have literally a ton of workout options from jogging outside to hitting the elliptical. You can also try functional movements like kettlebell workouts (usually used in strength training, but if you lower weight and boost reps, you’ll get a good cardio exercise). However, it’s important to keep one thing in mind: your heart rate has to be high in order for the activity to be cardiovascular. While your target heart rate for weight loss is unique to you, a good starting point is to aim for anywhere between 120 and 150 beats per minute and keep it there for 45 to 60 minutes.
Strength training is a must
Many women avoid doing any strength training because they are afraid they will put on too much muscle. You’re not going to turn to She-Hulk unless you lift crazy weights, keep your diet spotless and train two times a day, so don’t worry. However, what you will gain from strength training is sexy lean muscles, better figure, and many amazing health benefits. Also the more muscle you have the faster your metabolism is which will help with your weight loss. In order to build some muscle, you should work for your major muscle groups two times a week. You can also try adding some supplements to your diet and workouts. For instance, you can find great supplement ideas here and pick up a fat burner that will aid weight control. Have a fat burner in the morning and experience a great feeling of fullness and a surge of energy perfect for your workouts!
If you don’t have time for longer workouts, try something short and sweet. High-intensity interval training is super hard, but it’s also short, 20 to 30 minutes max. Structure your HIIT properly and you’ll burn a lot of calories during the afterburn long after you get home from your workout. Keep in mind to hold your heart rate high during the entire workout. If you can easily keep up for more than 30 minutes, it means you’re not keeping the intensity high enough.
Have active recovery days
In order to achieve the best results, you need to allow your body to rest. While you could sit and watch Netflix as a form of recovery, you can also do something light, easy yet active to boost your body’s range of motion and increase your calorie burn. For instance, try taking a walk, going for a light swim or joining restorative yoga.
Keep your diet clean
While working out is very important for getting in shape and losing weight, you must also watch out what you eat. A clean diet is just as important as exercise, if not even more. If you have good impulse control, you don’t have to change much, just decrease your portions a little bit and stay away from empty calories like sugary drinks, fatty snacks, and sweets. If you need a more structured plan, you can check out MyFitnessPal that will help you keep track of everything that you eat and offer inspiration for meals and workouts.
Don’t forget to have fun
Losing weight and getting in shape should be a pleasant and happy activity. After all, you’re starting a new path in life and that’s something to be celebrated. So, don’t dedicate all your time to workouts and cooking! Go out with your girlfriends, have fun and enjoy life! That’s super important for your mental health!
If you combine good exercise, with plenty of rest and clean eating, you can expect to see amazing results in no time. However, make sure to be patient! Most effective changes happen over a longer period of time, not overnight!