To many, exercise is about toning their muscles and keeping their bodies fit. However, these physical programs and workouts are more than just about unloading those extra pounds. Various studies have shown that exercising can help overcome depression; although more critial forms of depression might need the help of a psychiatrist (more info here).…
If you are spending countless hours in the gym working out and still not getting the desired result then this is what you need to read today. It is likely that the way you work out is limiting your full potential. No matter how hard you train no one cares until you show some results. Read this related post.
It is not important that you work out every day for long consecutive hours; you can get the most out of a 30-minute workout as well.
You can achieve an effective workout doing the right things in the right order. Just make sure that you don’t jump right into it. Start low and slow. Your body takes time to adjust to the new patterns. If you are an amateur then don’t start with this routine immediately. It is suitable for those who have been working out for quite some time now but haven’t seen great results.
If you are someone who is tired of the long workouts and want to achieve their goals faster, then keep on reading. This is how you can get the most out of your workout routine:
Track your workouts and limit them
Working out for the entire day isn’t smart. Make sure that you are tracking your workouts and limiting them to 30 to 40 minutes per day. Some people believe that they need to increase their workout time in order to see results faster. However, after a limited time, the exercises won’t be of much help to your body. Doing shorter workouts with more intensity is always better than spending hours in the gym.
If you are just starting with your fitness regime then it is best that you start slow. You need to build your stamina from the ground up. You should never jump right into intense workout sessions. Once you have your bases covered then go for the intense workouts as mentioned above. Shorter intense workouts are always better.
You need your proteins for muscle construction. It doesn’t matter if you are doing strength exercises or hardcore cardio, your muscles need proteins to rebuild. Now, this doesn’t mean that you start loading yourself up with proteins. Take the amount that is required for your body. We would suggest taking shakes with soy or whey.
We cannot emphasize enough the importance of keeping yourself hydrated. Make drinking liquids and water throughout the day a routine. Avoid drinking water right before exercising as the body takes a few hours to absorb it.
While a low-carb diet has been the hype if you are exercising, you need to keep those carbs in your diet plan. You need the energy to work out and the body gets the energy from carbs.
Pre and Post Workout Rituals
Incorporate a protein shake to your exercise regime. Make sure you gulp it down before and after your workout. The carb/protein intake before the workout provides your muscles with building blocks during the exercise whereas after the workout it helps in muscle growth. Finish off your routine with a small meal after 1 hour of the workout.
What Do You Enjoy?
Pick out an exercise, cardiovascular preferably, that you enjoy and start doing it. There is no fun doing an exercise that seems boring to you. You need to enjoy your regime, and if you’re struggling to figure out what you enjoy, speaking to a therapist could be the missing piece.
Mix and Match
Never stick to just one routine for a long time because if you continue to do the same routine your body eventually adjusts to the stress levels. The workouts stop being effective and you stop seeing the results.
These are the 8 tips that you can use to get the most out of your fitness routine.…
Which cardio workout melts those fats away faster???
Let’s talk aerobics. I’m not speaking about Jane Fonda’s video workout program from the early 80’s or Denise Austin’s jerking workout moves from the 90’s. Oh, hell no! We are in the second millennium people and evolution has paved the way for aerobics training. No more boring calisthenics and floor exercises. At this day and age, aerobics training or cardio workout can be both fun and effective in shedding off those excess pounds by melting the fats away.
But the question remains, which cardio workout will zap the fats faster than lightning? Ok, I’m exaggerating. Fats can’t be zapped and the lightning comment is truly a cliché. In truth, which cardio exercise can shape me up in lesser time? Good! I like that!
Anyway, to start off, here are four most common aerobic – now called cardio – exercises that can make you sweat like a real man. (Even if you’re a woman)
What are the benefits of cardio workouts?
You may be doing some walking, running, cycling or rowing – the benefits, in general, are pretty much the same. The way you do the workout, varying in intensity, will of course have added advantages. You can run at low intensity or high intensity – these two ways have different functions and fat-burning zones.
It boosts respiratory system function by pumping air to the lungs while strengthening the lung muscles.
Since oxygen flow is improved, more red blood cells are transported all over the body.
The pumping movements and resting state of the heart is also improved.
Cardio can keep a person mentally stable by kicking stress out of the system as well as tension.
Circulation is also increased.
A person’s self-esteem is high after every cardio workout.
So, how many calories can I lose doing these cardio workouts?
Walking – 300 to 400 calories per hour
Ok. Hold your horses. This doesn’t mean that you can walk for 60 minutes and you’d lose 400 calories. Just keeping it real, man. If you are an expert brisk walker, sure, you will lose that amount. But clearly you’re a beginner (or contemplating to be a beginner – tsk, tsk, tsk…) and this is for informational purposes, right?
Experts say that you need to perform at 50 to 70 % MHR, three times a week for 20 to 45 minutes per session (MHR is maximal heart rate. You can buy gadgets with this function to help you determine the rate you’re going.). Walking is recommended for beginners who are obese, but need to trim down and those who have to exercise at low intensity because on an injury. People who over train need to recover and fitness specialists compel them to walk first. Walking can also be a means to start your workout program, like a warm up.
Running – more or less 600 calories per hour
Running is obviously a high intensity workout and not all people are equipped to do this. You have to check in with your physician first if you are physically fit and able for this cardio workout.
Moving on, to effectively burn the calories, you must use up to 65-85% MHR and run three times weekly for 20 to 30 minutes. The great thing about running is that it tones your legs since the muscles are defined and enhanced by the workout. It will also improve your athletic ability, performance and stamina. Studies also show that runners are lessening their risk of developing osteoporosis.
Cycling – 500 to 600 calories per hour
Cycling means biking the traditional way or on a stationary bike – it goes both ways. It uses the same leg muscles as running, but in a low intensity manner. That means cycling has high and low intensity benefits for the person doing it. Those who love to perform HIIT or High Intensity Interval Training can also incorporate cycling in their circuits.
Like running, you must also cycle at 65-85% MHR for 30 to 45 minutes per session (3x/week). It may be “low impact”, but its fat-burning capability is like that of a high impact cardio exercise. Doing this regularly can also shape a person’s quad muscles.
Rowing – 800 to 840 calories per hour
You want to lose fat fast? This is the ultimate workout for you. Improve your rowing skills on the machine and it will make you slim down quick while toning the upper body. Of course, it’s not possible to work on the rowing machine for one straight hour. Just include it in your daily workout program and in as short as two weeks, you will see the effects.
There are other cardio workout exercises to do like swimming, jump rope, HIIT (as mentioned earlier) and more. You can choose whichever type of exercise you like and do it thrice a week at a minimum of 30 minutes. That’s all you need to keep fit.
Speaking of keeping fit, your mental state must also be focused on. While you do cardio to enhance your physical well-being, you must also contact BetterHelp online for your counselling needs. How much does therapy cost? With this platform, it’s way cheaper than the regular one-on-one shrink consultation.
In the world of fitness, one must never underestimate the power of cardio, since it is vital to achieving not just your dream body, but also good health. Whether you train regularly, or just need a bit of exercise to sweat a little, we bet it’s what you need! …
We all have stress-reducing activities that make us feel good and keep our sanity intact. One of the popular relaxation technique is yoga. Although there are a variety of yoga practices, it basically deals with a combination of breathing, meditation, and poses as a form of exercise. It does not only enhance physical health but also contributes to psychological well-being. In this day of modern living full of distractions, it is a challenge to calm your mind. Yoga can provide that sense of calmness, soothing the soul, relaxing the mind and body.…
So, have you been looking for tips but find that there is too much jargon or it is just too long winded. Well, this article is just for you as we will cover some general tips along with a few uncommon one for power lifters to people who are just trying to lose weight alike. If there is anything that someone trying to hit the gym can benefit from, it is taking advice wherever you can get it. You will never know what tip you are missing to get you that dream body finally.…
Believe it or not, the desire to have that beach-ready body is almost always the deepest desire of most people. Who would want to just take their shirt off and expose their ripped abs? Or wear bikinis without being worried of their saggy stomach? I do. I’m sure you do too. Here are some fitness help tips:
First Step Towards Sexiness
There is a common misconception that to be able to have a sexy body you should exercise to the max. Actually, the first thing that you need to pay attention to have a sexier and healthier body is your nutrition. 80% of your effort should be focused on consuming the right nutrients. If you don’t have good nutrition, then how do you expect your body to be always ready?…