Techniques That Will Help You Get Your Ideal Body<< Go Back
When it comes to that time of year again where you are considering making some changes in your life so you can get your ideal body and develop a healthier lifestyle it can be difficult and confusing.
It can be confusing because there are so many different diet plans available and fitness fads that are in the magazines and online.
This is why in so many cases it makes it harder for individuals to find a plan and techniques that actually work. However, it can be easier than you think and just takes a little bit of effort at the start in order to help you get the results that you are looking for.
If you follow these few simple techniques you will find yourself in a healthier, fitter and in your ideal and dream body!
Ways That You Are Ruining Your Exercise Time:
Not Warming Up: When you do not warm up before you start your exercise routine you can really affect obtaining your end results. It will decrease the effectiveness of your workout and increase the chances of injury. You will also find that you have a longer recovery time that may make you feel less motivated to go to the gym the next day.
* Note: All you need to do is some jumping jacks and simple stretches to help raise your heart rate.
Not Eating Enough: When you skip meals or when you are just not eating enough you will not be able to get the results that you want. Not eating enough will decrease your energy, which will mean that you will not get a good workout because you are tired.
In addition, if you want to gain muscle you need to be eating in order to do that. The same goes for if you are trying to lose weight, you need to eat the right kinds of foods in order to see results faster.
*Note: Skipping breakfast tends to make you eat more throughout the day which will cause you to gain weight and not lose weight.
Working Out Too Long: Many people assume if you are working out for a longer period of time that you will get results faster; however, this is a myth and it is not true.
Working out for a long period of time will put your body into a negative state which will make it a longer process for you to lose weight.
*Note: Less is more as you do not want to overwork your muscles.
Frequent Workouts: It is proven in scientific studies that working out 7 days a week will not give you the fast results that you are may be looking for.
The changes to your body and the results take place when you are not working out at the gym, but when you take a rest day and recover. This allows your body to re-build muscle and burn off the fat that you do not want.
*Note: It is recommended to take two rest days per week in between workout days.
Stop Texting: Texting while exercising is a big NO if you want to see changes in your body. This is because it makes you take longer rest periods without you even realizing it. This will result in you not getting the results that you want in the timeframe that you were targeting.
*Note: Put your phone on airplane mode to stop incoming text messages, but will still allow you to listen to your playlist.
Not Drinking Enough Water: When you do not hydrate yourself properly before and after a workout this will cause you to become more tired, more prone to injuries, feel light headed and have more frequent headaches.
*Note: If you want some flavor add a slice of lemon to the water.
Don't Mimic: When you copy someone else’s exercises without knowing how to do them properly you are more prone to injury. This is because you do not know the proper way to execute the exercise and you do not know if it is right for your body.
*Note: If you want to try something new make sure you ask someone who knows what they are doing.
No Cool Down: When you do not have a cool down after any kind of workout it will make your muscles tense and you are more likely to experience an injury.
As a result, you will be less likely to go to the gym the next day. All you need to do is do some simple stretches and participate in short and easy cardio, like a brisk walk.
*Note: A simple cool down can even consist with you walking on the spot.
Staying Consistent is Key
When you do not stay consistent with exercise or even with a healthy diet it can make it harder for you to stay on track. You will also experience less motivation because you are not seeing results. In order to get and maintain the body you want it is important to keep a consistent diet and exercise routine.
Here are a few tips to help you with you consistency:
Change Up The Routine: Having the same daily routine is boring and can make the exercise part of a healthier lifestyle less fun and unappealing. This is why it is important to change up your exercise routine which will give you more motivation and make the fitness part of a healthier you more exciting.
In addition, if you are consistently doing the same workout routine you will receive less results as your muscles will get use to the workout routine.
*Tip: Make sure to change your workout routine every couple of weeks and alternate from day to day with different cardio exercises (bike, swimming, treadmill, etc).
Participate in Fitness Events: Participating in fitness events like a 5K run will keep your fitness life fresh and exciting. It also creates a deadline for you to stay active so you can be successful at the event.
It also creates new goals which will allow you to change up your workout routine which will motivate you to sustain a healthy and active lifestyle.
*Tip: Join a fitness event with a friend to help you gain motivation.
Keep Track of Your Changes: Having a small journal is a great way to help you visually see the changes and the progression that you are accomplishing.
In many cases people give up on fitness goals because they do not witness change or results. However, keeping a daily journal will allow you to see the accomplishments that you are making that are big or small.
*Tip: Go mobile and use a fitness tracker app.
Small Things Actually Make a Bigger Impact
Many people believe that if you do more difficult and more complicated exercises that you will end up with better results; however, this is not the case. In reality, the more simple exercises actually create bigger and better results.
Here are a few examples of simple exercises that you can do:
Squats: A traditional squat can have a bigger impact than you may assume. This is because this exercise uses more than one muscle to perform this move. It allows not only the toning of the butt but also your legs.
Crunches: Simple traditional crunches may seem boring and may seem that they will not produce the results that you want but, that is false. This is because it builds strength and muscle throughout your core. This will allow you to work towards getting the flat stomach you wanted for the summer.
Lunges: Lunges may seem like a boring exercise, but they have the best results for your legs. It allows you to build muscle which will help you burn more calories fast and help increase your metabolism rate.
Push-Ups: Push-ups are one of those traditional exercises that will never go wrong. It allows you to tone up your arms and shoulders that you desire. It also helps you create a stronger core for a flatter stomach.
In addition, there is no equipment needed so you can perform this exercise at home.
Did you Know That Yoga Can Help You Lose Weight?
Yoga is great to have as a part of your fitness routine because it comes with so many health benefits to help you make sure that you are getting results and helps you towards losing a few pounds.
Some of the things yoga can do for you include:
Helps with Sleep: As discussed before having a good night’s sleep is really important when it comes to losing weight and even gaining the desired muscle that you want. Through the yoga poses it creates a movement which helps with relaxation and removes tension in different parts of the body and the mind.
In addition through the exhalation and breathing exercises, it can help maintain and lower stress levels which also help clearing the mind.
Builds Strength: Yoga is a great help when it comes to building muscle and burning off unwanted fat. Through many of the poses, it helps develop and maintain strong muscle mass. Many of the poses also strengthen the core, increase endurance and help tone and scalp muscles.
There are also different levels to yoga; therefore, you can choose the right class for your fitness level and ability.
Do an HIIT Workout!
What is an HIIT workout?
An HIIT workout is a "high-intensity interval training which is a form of interval training when the exercise takes alternating periods of short intense anaerobic exercises with less recovery time". This type of exercise burns more fat in less time and gives the afterburn effect up to 24 hours after a workout. In addition, an HIIT workout also increases your metabolic rate which means you will burn more calories throughout the day.
What is The Afterburn Affect?
An afterburn effect is basically an excess of post-exercise oxygen consumption which allows you to burn calories even after a workout.
The higher the intensity of the workout the greater effect of the afterburn will have on your body, which also means you will burn more calories.
Example of an HIIT Workout:
Follow this HIIT workout routine if you are using an elliptical machine.
- Warm up 3 to 5 minutes at an easy incline and resistance
|0 – 2 minutes||5||5|
|2 – 3 minutes||10||5|
|3 – 5 minutes||5||7|
|5 – 6 minutes||10||7|
|6 – 8 minutes||7||9|
|8 – 9 minutes||12||9|
|9 – 11 minutes||7||9|
|11 – 12 minutes||12||9|
|12 – 14 minutes||9||11|
|14 – 15 minutes||14||11|
|15 – 17 minutes||9||9|
|17 – 18 minutes||12||9|
|18 – 20 minutes||7||9|
- Cool down for 3 – 5 minutes at an easy incline and resistance
Food That Can Help You Get The Ideal Body:
When trying to meet your fitness goal and/or ideal body image it is important to choose healthy food options.
Here is a list of foods that you should add to your diet to help aid your weight loss:
- Water: is a great substitute for high sugar and fattening drinks. It allows you to stay full so you eat less throughout the day and it has zero calories.
- Broccoli: is one green vegetable that you want to have in your diet and it also makes a perfect healthy snack. It is a great source of fiber and calcium.
- Cabbage: is a great antioxidant, full of vitamin C and is good for your immune system. It will allow you to stay healthy so you can keep on track with your fitness schedule.
- Grapefruit: is a perfect fruit to have in the morning before you head off to work. It is a great source of vitamin C, folic acid, soluble fiber and is low in calories.
- Dark Chocolate: if you are craving chocolate then go for some dark chocolate. It has fewer calories and will help you stay less hungry.
- Nuts: are full of protein and help people eat lighter meals. It is also a perfect snack if you are trying to gain and tone up muscle.
How Do You Stay and Keep Motivated?
By being motivated to exercise and having a healthier lifestyle you can make the process consistent which makes it easier and less stressful.
Here are some examples and techniques that you can use to help keep you motivated with this ongoing journey and lifestyle change to get an ideal body:
- Look back at how far you have come
- Get inspired by others by reading stories online
- Make this change with friends and family
- Get excited by buying new workout clothes
- Use motivation fitness apps on your phone
- Keep a journal a track changes and see them physically
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