What’s up Steemians,
Sorry to say but there's just no way around it. If you want to get in shape you have to eat nutrient dense foods routinely and get adequate amounts of regular physical activity every week.
A pill isn't going to do it all for you. Of course, you want to optimize the results you get from your exercise routine and these simple tips will help you do just that.
Before you start any exercise program please make sure that you talk to your doctor.
This is particularly important if you're overweight and haven't spent much time being physically active or if you have some underlying health problems.
Ask your doctor what you need to do to modify an exercise routine so you can work around those issues and concerns.
Here are some exercise tips that you should keep in mind and you will get more out of your workouts:
If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down.
If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you've gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself.
Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good, and it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down.
This one goes along with number 3, perform several types of cardio exercises. Don't allow your body to get too used to a certain routine. You should change your workout routine at least every 2-3 weeks or so. This will really maximize your results.
Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur; you guessed it, when you do the same movements over and over again.
- When you do weight training (and everyone should, yes, even women) don't make the mistake of going too fast when you do a repetition. Many people go so fast that they are actually allowing momentum to do most of the work for them.
This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement at all times.
A very good pace to utilize in your workouts is 10-20 seconds to complete a set of your desired exercise.
So for example, if you’re doing a set of arm curls, bring the bar or dumbbells up for 5-10 seconds and let it down slowly 5-10 seconds.
Please remember to start at a pace that is challenging but isn’t too much for you when first beginning your exercise routine. Not only will you get the most out of the exercise you will also lessen the chances of injuring yourself.
- You may not hear this one too often, but if you are in a time crunch and you can't really do a full workout (some cardio and weight/resistance training) and you have to pick one or the other, always choose the weight training portion of your workout.
Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last much longer after your workout is over.
When performing resistance training I recommend you take just a one minute break between each set. This way you will create a cardiovascular like affect even though you’re weight training.
Here’s another very interesting fact about physical activity. Recent research have shown that 45 minutes of moderate cardiovascular activity increases the metabolism between 8 to 10% for approximately 3 hours before it drops and plateaus.
Resistance training is reported to increase your metabolism between 10 to 13% for approximately 72 hours or three days.
So I’ll leave the choice up to you my friend… Want to increase your metabolism and burn extra unwanted fat for three hours or for 3 days?
If you answer was three days I highly recommend that at least 50% if not more of your workouts consist of some form of resistance or weight training.
I hope you have found these exercise tips to be helpful. To really be successful in your workout routine, it's important that you find something that you really enjoy doing and then just stick with it.
Until next time my friends…
Cheers,
- Crypto Chiro