Start out by setting small fitness goals. Start with a commitment to workout three times a week. Time is the number one excuse when it comes to a lack of exercise. Think about all the time you spend on the couch or watching television. This is time you can spend exercising. Exercise does not require a gym membership or fancy equipment. Start out jumping rope and performing multi-compound resistance exercises like squats and push-ups to burn more calories. Invest in inexpensive tools like dumbbells and resistance bands and incorporate them in your routines. A workout consisting of cardio and light strength training 20 to 30 minutes, three times a week is enough to get you in the right frame of mind.
Find a workout you love. This is essential for long-term fitness goals. If you hate the treadmill, don’t do it! There are plenty of other options when it comes to exercise. Get in shape with interval training, swimming, sports, weight lifting or any other number of activities. Change your workout regularly to reduce boredom. If you need motivation, find a personal training or boot camp to get you in shape fast.
Losing weight is second to getting in shape. The scale should have little to do with your fitness goals. Many people rely in the scale to measure their progress, which can be discouraging when the pounds are not flying off. Think about how the exercise makes you feel. You should have more energy, be in a better mood and be able to walk up a flight of stairs without panting. Your clothes should also be a give-away for how well you are doing. If you need to see a number, keep up with the inches you lose instead.
Nutrition is also important. A calorie deficit of 3500-calories per week is needed for every pound per week you want to lose. Instead of immediately taking food away, which can reduce your energy level, figure out healthy foods you like to eat. Add these foods to your diet. Include fresh fruits, vegetables, fish and whole grains. Slowly start to eliminate the fatty, processed foods, replacing them with healthier choices. Eat several small meals per day instead of three large meals. Include healthy snacks like nuts, Greek yogurt, raw vegetables, natural fruit smoothies and cheese cubes. A snack before and after workouts is also essential for building energy and keeping blood sugar levels consistent. Have complex carbohydrates before a workout, and fruit or a smoothie 30 minutes after. Fad diets fail because they are temporary. Finding a plan that you can stick with is the way to change your body forever.
To learn more about getting back in to shape, check out the Achieve Fitness website to get a customized workout plan to help with your fitness goals, and permanently change your life.
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