With the majority of our population being unfit and overweight, we need to be burning more calories. Sometimes our busy lifestyles can get in the way leaving less time for our workouts. What if you could spend less time in the gym and burn more calories??? Well…you can! High Intensity Interval Training (HIIT). HIIT is a great training protocol that works for any fitness level!
Summer is just around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.
Here’s what you’ll need for your three-month weatherization kit:
- Resistance training - Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise - Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.
- Healthy eating - Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar - Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
- Food log - Enter into your journal every time you eat and drink; what, when, and how much.
You’ve been overweight for so long now…you can’t even remember what it’s like not to be. You say that you’ve tried “EVERY” diet and exercise plan and nothing works, but can you really, honestly say that you’ve tried??? Can you honestly say that you gave it your all? How long did you stick with your exercise plan? Were you consistent with it? Did you make weekly calendars with planned exercise activities? How long did you follow that “DIET”? Did you keep a food journal logging your daily nutritional intake, e.g., calories, protein grams, carbohydrate grams, fat grams, etc.? Did you eat small, sensible, frequent meals throughout the day (approx. 5-6/day)? Did you set goals…realistic ones? These are all habits you should be consistent with if you want to lose weight and change the way your body looks once and for all. So, if you’ve given up on the weight loss project…give it another shot, but this time I want you to give it your all. Just Do It!!!!
I’ve been personal training for nearly twenty years now and I have to say that Fridays are the best. On Fridays I typically get more out of my clients than any other day of the week. What I mean by this is…they work harder. They push for that extra rep. Less complaints. I wonder why this is?? Is it because people are generally happier on Fridays and mood plays an important role in fitness? Is it because they know they have one last workout before a weekend of recovery? Whatever the reason…I’ll take it!
Hope you have a Happy Fitness Friday!!
Millions of people made a promise to themselves to become more healthy and fit in 2008. We’re nearly three months into the new year, and many people have found themselves resorting back to their unhealthy eating habits and non-active lifestyles. Why? Whatever the reason…DON”T GIVE UP! Get back in the game. Summer is right around the corner, and you have plenty of time to lose the fat, build the muscle, and start feeling GREAT again.
Here are a few tips to help get you back on track:
1. Make a promise! Commit to someone other than just yourself; a family member, friend, or co-worker. Being accountable to someone other than yourself will help keep your promise.
2. Have a plan!. Make a monthly calendar that lists what activities you’re doing on each day of the week. Example: Monday-workout (upper body), Tuesday-cardio/abs, Wednesday-workout (lower body), Thursday-cardio/abs, etc. Plan on doing some type of physical activity at least six days a week.
3. Be patient! Don’t expect to see results over night. Most experts say it takes 21 days to make a habit. This is plenty of time to start seeing noticeable changes with your body.