So you want to get in shape. This is all you hear about on the news. You see your favourite actors on TV doing those "I will get in shape" commercials. These men and women will start tomorrow morning with a ton of fat on their face. They will put on lean muscles. They will then end the day with slimmer. Some of them will still have fat on their thighs. What are they doing with their hands? What is going on? It is not a diet, it is not a pill. These people are taking action and they are getting the results. Why? Because they have a plan that is set in motion by a vision. They have a game plan.
You are not going to get in shape on your own. You are going to get in shape on your partners game plan. You do not have to be perfect. You just have to be prepared. You need to know what you are doing. You need to have a game plan.
The game plan starts with you. When you say to yourself you are going to get in shape, you have to begin with you. You have to be 100 percent committed to it. You need to have an action plan to do it. You need to have a goal. You need to know when it is time to stop. You need to know when to continue. You need to set a date by which you will get in shape. Once you have that date, you need to execute the plan.
The plan is set, you know when it is time, you have an action plan set in motion, you have a date by which you are going to do it, you have a goal, you have your friend who is ready to help, now let's execute the plan.
If you want to achieve a healthy and toned body, it's important that you understand which exercises are effective and which aren't. Some exercises will actually help you lose weight and help the development of specific muscle groups. In case you're a bit confused about which exercises are good for which body fat levels, here are some of the top exercises that will help you get into shape.
1. Insanity: This is an extremely intense cardio exercise. However, it is proven to help you burn fat in a fast rate. This kind of exercise not only helps you lose the weight you want, but also helps you increase your metabolism. This particular exercise helps you to improve your cardiovascular fitness, increase your metabolism, and also reduce stress.
2. Sprinting: Sprinting is another great cardio exercise that helps you to lose weight in a speedy rate. Running for a short distance will also help your lungs become more efficient, reduce the risk of obesity and asthma, and will also increase your metabolism rate. It is also known to increase muscle mass.
3. Squats: This particular exercise helps you to lose weight with great intensity. You don't have to spend a lot of time to start seeing results. In case you want to increase your metabolism rate, you need to keep pushing yourself with this exercise. This exercise also works on your legs. They are the muscles that help you run longer, and you will also become more flexible.
4. Running Hills: This exercise has a great impact on your metabolism rate, and helps you burn fat at a phenomenal rate. Running up hills also helps you to develop your gluteus maximus. This is an area which many people neglect. They think that running doesn't work on this particular muscle group. Well, the fact is, this movement helps to develop glutes tremendously. Running up hills is another excellent cardio exercise, and helps you to lose weight in a faster manner.
5. Stairmaster: This particular exercise is said to work on the entire body. It helps you to develop muscle strength, and helps you develop heart muscle. The reason why it is considered as one of the great cardio exercises is because many people tend to gain weight slowly and gain heart muscle slowly. This exercise also gives you a good cardiovascular fitness. It helps you to lose weight in a faster rate, and also build muscles in a faster rate.
Going for a couple of strolls around the block can help you reach your step goals, but it doesn’t necessarily mean you’re getting a good workout. For walking to lead to health benefits like decreased risk of heart disease, stronger bones, weight loss, improved sleep and a mood boost, you have to do more than put one foot in front of the other. My Fitness Pal has the the guide for you...
There is a good chance that you may have over indulged the last few days and need thinking that you need to work off all those treats. Runner's World spoke to a sport and eating dietician about how running should never be a validation of what you eat, at any time of year. You can find out more here...
Wellness and stress-busting pretty much go hand in hand, so it’s fair to say we could all benefit from a bit less stress. Thankfully, there’s more than one way to make that a reality. In fact, myfitnesspal.com have counted 31 ways to reduce stress and put them together in this list...
If you think you're doing enough exercise and eating healthily but you're struggling to lose weight then join the club. So many of us think we're ticking all of the boxes for burning fat - and not getting any returns for our effort. The Sun has a guide to help you get those bad habits gone..
We all got into home video workouts during the first lockdown. It was a novel way to train and then there was the phenomenon of Joe Wicks’s PE lessons on YouTube providing daily motivation to get moving. However, unless someone in your household joined you, following online video workouts can feel a little lonely, especially if your fitness routine once revolved around meeting friends at group exercise classes. Use these two services to work out with your friends remotely. Coach Magazine has more...
Low-impact activities like swimming, cycling and weightlifting are often touted for their joint-friendly properties, but low-impact workouts have more to offer than just being easy on your joints — a lot more, according to fitness experts. myfitnesspal has 11 benefits to having a low-impact workout!
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. We know one of the most dangerous types of fat — belly fat — is also one of the easiest to lose and while you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat). The key, though, is staying consistent and walking in the right heart rate zone to maximize calorie and fat burn. myfitnesspal.com has the feature..
We all know about the physical benefits of sports and exercise. If you want to build muscle, you lift. If you want to improve aerobic fitness, you might want to run… What do you do when you’re struggling with your mental well-being? myprotein.com has the stats on this one...
With the darker winter evenings drawing in, it can be more tempting to cosy up in front of the TV with a hot chocolate or a slice of cake. The Sun has some advice from the boss of Weight Watchers, Julia Westgarth...
When trying to lose weight, it can be hard to sort through the myriad conflicting information. Should you give up dairy? What about the protein-packed, gut-healthy benefits of Greek yogurt? myfitnesspal has 11 of the most common weight-loss myths.
Who knew when you packed up your desk and carried your work computer home back in the spring, you'd still be working from home now? But here we are. While swapping morning commutes for workouts and cooking more at home has helped many get healthier, the transition also has downsides resulting in letting some healthy habits slide. myfitnesspal has a list of mistakes you could be making that's hurting your weight-loss goals!
A recent study found that people who reported lower levels of exercise during Covid than previous exercise habits also reported a decline in their mental health. You can read more over at Runner's World...
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans. Coach Magazine has the full guide for you...
If you’ve started to notice that you get out of breath after one flight of stairs, it’s time to work on your fitness. The good news is that it won’t take that long to improve no matter what type of exercise you choose. Think a month or two, if not a few weeks, although of course some disciplines will help you improve faster than others. Coach Magazine has the full story!
Feeling hungry is a normal part of life and is a signal that your body is lacking the energy it needs to function to its highest ability. Most people tend to get hungry before their next meal and hunger can also be increased if you've done more exercise than usual. The Sun has 10 reasons why!
Weight loss is more than just calories in and calories out — other factors such as quality of sleep, stress levels and a positive mindset can influence the number on the scale. The latter is important because approaching weight loss with a rock-solid mental game not only sets you up for success to lose weight, but it’ll also help you keep it off long term. myfitnesspal.com has the theories...
Of all the roles life has carved out for me, this one has to be one of the most unexpected.
But sharing my DIY lockdown kettlebell regime on social media, primarily for the purposes of self-motivation, has resulted in an avalanche of requests for help and support for others - mainly women - wanting to do the same. BBC News has the Covid-19 story...
Home schooling. Constant hand washing. Social isolation. These past few months have been enough to move a Zen Buddhist to distraction. So if you’ve found your running workouts tougher than normal, that’s understandable. A new study in Medicine & Science in Sports & Exercise found that just 45 minutes of stress can impair subsequent running performance.
Runner's World has the full story..
When it comes to reducing your risk of getting sick, you can’t beat washing your hands and not touching your face. But something you already do is also helping to keep your immune system in top condition so it can better fight off all viruses: working out. Fitbit.com has the good word...
Regardless of your age or level of fitness, walking is possibly the easiest form of exercise, but for those of you who want to loss weight, just how much do you need to do to lose weight? myfitnesspal.com may have the answer for you..
After weeks of lockdown, there could be a lift in people returning to work but what can you do to boost your immune system to get you ready? The Sun has a few ideas..
Its been said that you need three 'energy boosts' a day to keep yourself going! The Mirror has a top 50 list of ideas to keep you moving forward!
Author - Chris
Author, Editor, Creator of Learn Develop Live