Great article from our
team outlining 3 steps to fitness, had to SHARE.
How
To Get Fit Fast in 3 Easy Steps
By Contributor on
May 1, 2015
Let’s face it, our New
Year’s Resolutions don’t stick quite as easily as the weight does. With summer
upon us and nearly half the year over, your beach bod may not elicit the ‘wows’
you had hoped for.
But don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether your goal is to lose
weight, slim down, build muscle or gain strength, this guide will help you
along on the way.
Step 1: The Diet
The diet – perhaps one of the most difficult actions to take in
your fitness regime. Let’s discuss the foods you should be eating, rather than
the meal choices that will compromise your progress. You want foods that are
full of nutrients and protein that start slimming down your waistline the
moment they enter your mouth. Vegetables, fruits, lean meats, legumes,
fish and low-fat dairy products build muscle, burn fat, and keep your body
well-nourished and performing optimally.
Try to eat as many of the foods below:
·
Salmon, tuna, and mackerel for
muscle building proteins.
·
Yogurt and cheese strengthen
your bones and fire up weight loss.
·
Spinach and kale to fight free
radicals, improve muscle recovery.
·
Beans and legumes to build
muscle, burn fat, and regulate digestion.
·
Beet juice for stamina, berries
for satiety, grapefruit for metabolism.
·
Leans meats like turkey to
build muscle and strengthen your immune system.
These foods are chock full of proteins, nutrients, and
health benefits to help you get into shape faster and your muscles
roaring. It goes without saying ( but let’s say it anyways ) that burgers,
fries, chocolate cake and the like should be eaten sparingly, or you’ll put
right back on whatever weight you lost.
With that said, sacrifices at the dinner table aren’t enough.
You’re going to need to get off the couch and move.
Step 2: The Cardio
To lose weight, you must create a caloric deficit, meaning your
body needs to burn off more calories than it takes in. Cardio workouts are not
only the best way to create a caloric deficit and shed some pounds, but it also
encourages a healthy heart, improves blood circulation, and makes your body
lean.
Whether you decide to
bike around your neighborhood, get some miles in on the treadmill, or swim laps
in a pool, you should aim for at least 30 minutes of cardiovascular activity to
reduce the risk of heart disease and fight off any gains in weight. But if you
want to get lean, you’ll need to double that time to start seeing results.
Whether you decide to
bike around your neighborhood, get some miles in on the treadmill, or swim laps
in a pool, you should aim for at least 30 minutes of cardiovascular activity to
reduce the risk of heart disease and fight off any gains in weight. But if you
want to get lean, you’ll need to double that time to start seeing results.
Remember, your options aren’t limited to the gym: mow the lawn,
play with the dog, go dancing or clean up the house are great activities to
help burn calories and keep you in shape.
Step 3: The Workouts
Now it’s time to get your body looking toned and fit. Adding strength
training to your fitness regime will enhance your metabolism, improve your
strength, while helping you get lean or gain muscle mass depending on the
exercise.
To sculpt your arms, upper back, shoulders and chest you’ll need
to invest in some weights or head on over to your local gym. Bench presses,
shoulder presses, lunges and dips are great ways to bulk up your muscles, spike
your metabolism, and get a lot stronger. Try to do some weight training
3-4 times a week on non-cardio days. Remember to start off light, gradually
adding more weight to avoid injuries, and to take a day or two off to let your
body rest.
To do some belly blasting and reduce those love handles crunches,
sit-ups, air bikes and Russian twists will help flatten your midsection
without the need for equipment. If these are a bit mundane for you, search or
ask around the gym or web for tummy toning exercises that work just as well, if
not better.
To top off your fitness regime, add some yoga to the mix for a bit
of mind and body exercise. Whether you join a class or practice in your living
room, yoga is a great way to improve your balance, flexibility and your overall
health and well-being.
Staying Motivated
Getting fit requires discipline and motivation. Getting fit fast
requires the same, plus an iron-will. But both start with the right mind-set.
In fact, the only obstacle preventing you from a beautiful body and exceptional
health is your motivation.
Getting fit alone can quickly get frustrating. Without the right
guidance and advice it can even be dangerous. But support is there.
If you’re looking for the best place to get fit fast, Beachbody On
Demand provides hundreds of online workouts proven to get you
burn off calories and get you ripped. You can stream all the world-class
programs right from your computer, get unique meal plans customized to your
goals, and connect with others, so you don’t have to do it alone.
It’s a great way to stay
motivated. On top of that, you’ll get your own personal coach for one-on-one
guidance and support to help you get fit even faster.
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