If you are thinking about starting a weight loss program be ready to move out of your comfort zone, both in the kitchen and in the gym. Working out several times a week to get fit and lose weight sound like a good plan but keep in mind you probably need to do at least five workouts a week with a view to achieve your goals.
The cold truth is if you want to get the best results in a short period of time you must consider creating a calorie deficit by burning calories through exercises.
Before exercising
You should eat a small balanced meal rich in lean protein (ideally turkey or chicken) and complex carbohydrate prior to exercising.
Warm up by performing 5 minutes by stretching your muscles gradually. Warming up increases blood flow and warms the muscles themselves.
Keep a bottle of water near you to stay hydrated and be sure drink at least a few times during your workout. Don't forget that dehydration can make you weak and less effective.
Remember to keep a record of what you do: input exercises, intervals, repetitions, weight used, ... Another idea is taking pictures, keeping track of your weight loss and measures of your body parts.
Cardio exercises
Cardio machines are designed to help you maximize your time exercising. However, there is a different way to embark on a weight-training program based on cardiovascular exercise and help you lose your fast faster. You have to inject brief periods of intense effort into your regular walks or runs. Exercise typically and add a burst of running for 30 seconds every 5 or 10 minutes. Later on you can even increase the interval length up to a minute making sure each interval portion leaves you breathing hard.
Strength training exercises
You can make your muscles bigger and burn up extra calories before your body can convert them to fat all at the same time. For every pound of muscle you gain you can expect to burn around 50 calories. Weightlifting provides remarkable results specially in terms of an increased muscle-fiber size and muscle strength.
To start, bring a towel with you and be sure you are not using too much weight too soon: start lower than your expected ability in order to avoid the potential for an injury. Rest enough and increase the weight about a 5% at a time to make assure your muscle tension. Not resting enough or resting too long can be a workout killer: the recommended rest period is 60 seconds.
The cold truth is if you want to get the best results in a short period of time you must consider creating a calorie deficit by burning calories through exercises.
Before exercising
You should eat a small balanced meal rich in lean protein (ideally turkey or chicken) and complex carbohydrate prior to exercising.
Warm up by performing 5 minutes by stretching your muscles gradually. Warming up increases blood flow and warms the muscles themselves.
Keep a bottle of water near you to stay hydrated and be sure drink at least a few times during your workout. Don't forget that dehydration can make you weak and less effective.
Remember to keep a record of what you do: input exercises, intervals, repetitions, weight used, ... Another idea is taking pictures, keeping track of your weight loss and measures of your body parts.
Cardio exercises
Cardio machines are designed to help you maximize your time exercising. However, there is a different way to embark on a weight-training program based on cardiovascular exercise and help you lose your fast faster. You have to inject brief periods of intense effort into your regular walks or runs. Exercise typically and add a burst of running for 30 seconds every 5 or 10 minutes. Later on you can even increase the interval length up to a minute making sure each interval portion leaves you breathing hard.
Strength training exercises
You can make your muscles bigger and burn up extra calories before your body can convert them to fat all at the same time. For every pound of muscle you gain you can expect to burn around 50 calories. Weightlifting provides remarkable results specially in terms of an increased muscle-fiber size and muscle strength.
To start, bring a towel with you and be sure you are not using too much weight too soon: start lower than your expected ability in order to avoid the potential for an injury. Rest enough and increase the weight about a 5% at a time to make assure your muscle tension. Not resting enough or resting too long can be a workout killer: the recommended rest period is 60 seconds.
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