1. High Intensity interval training to make the most of your precious time
The post exercise effects on your metabolism are hugely dependant on the intensity you achieve during your workouts (not necessarily how long you work out for!); do short 1-2 minutes of very hard efforts (ideally 85% plus of your maximum effort) and have equal 1-2 minute easier rest periods between each exercise. Repeat this 5-10 times for 20 minutes to maximise both your results and your work vs. life balance.
2. Hit the weights!
Weight training alongside a nourishing eating plan is a sure fire way to increase your muscle density, and your muscle density is directly related to your metabolic rate. In short, increase your muscle density with large compound (multiple joint) free weight exercises and you will improve your ability to shed your excess fat stores every minute of every day! For a good result try aiming at exhausting your muscles per exercise in about 8-10 reps and doing at least 2 or 3 sets per muscle group with 1 minute rest between each new set.
3. Using your legs as spot reduction is a myth!
When your body starts to release its excess fat stores it does so from where it can afford to let it go (remember fat is a valuable commodity to your body so it won’t let go of it unless it is sure it can cope without it), therefore working your arms does not burn away arm fat. So, to have the greatest impact on your body’s fat burning, work the larger muscles as they have a greater overall impact, and will cause your body to lose the fat from where it decides it can afford to.
4. Get jumping!
If you don’t have time to visit the gym or don’t like the heavy metal, you still want to be achieving muscular overload and creating a situation stressful enough to make sure your muscles are going to have to adapt to recovery effectively. This is where the jumping comes in; the speed and momentum achieved from jumps increases the exercise intensity exponentially, and, not only is it good for power, but the ability to safely and smoothly decelerate every jump before repeating ensures your muscles are being stressed greatly.
5. Get some home equipment so you can maximise your daily time schedules
Current highly effective pieces of kit that are brilliant and recommended for home use are TRX suspension training, ViPR functional training tool, Kettlebells, Hydrobags and Medicine Balls. These tools are all great for short sharp interval routines, which we know are great for us! Have a look at www.wolverson-fitness.co.uk to find out more about these products.
6. Stay supple
Ensure that you stretch regularly, after every training session as a minimum, to keep your joints and skeleton from suffering aches and pains due to muscle tightness. Remember all muscular activity/workouts cause adaptive shortening and create tension in the muscles, so to avoid this and causing distress and injury to your body you must prioritise your stretching after every workout and add in extra sessions each week too, where possible.
Also, flexibility work will allow your muscles to adapt from every session faster and speed up your recovery rates; this means faster results and also more energy for you to feel happy and vibrant every day.
7. Eat!
If you’ve used it you need to rebuild it; ensure you have enough fuel in your tank to perform the increased demands an exercise regime will demand upon your body. If you under eat and over train you are on a fast track to destruction, just ensure that your food intake is wholesome, and nutritious.
8. Keep a balanced diet
Avoid high sugars, limit any need for starchy carbohydrates, ensure you are receiving enough good quality fats and proteins, source your food locally and strive to know how it was farmed/produced as quality is everything in health eating; and last but not least ensure you truly are getting enough water at regular intervals throughout the day!
9. Set yourself goals
We are so busy in our lives meeting KPIs and targets at work, and then fail to utilise their effectiveness in our own lives. Truly and honestly ask yourself what you want from your body, create a top 5 objectives and then start to work towards achieving them one by one. You may need help on this route - through a personal trainer, a fitness website, or perhaps through some research.
10. Live to love your life everyday!
Perform a light 10 minutes exercise regime that is quite easy every morning to increase your energy levels for the day. A light jog or mini outdoor session is perfect to inject your lungs with fresh air, get your blood pumping, elevate your hormonal state and yet not cause any undue fatigue; it makes you feel great!
Remember if you feel great, you make other people feel great too, and then this spirals – it’s infectious!
Life takes its toll on us everyday; don’t let it beat you and get you down. Take everyday as a new challenge, look forward to each new obstacle and keep records of how you keep achieving, as it makes us all feel great!
It only takes a few minutes; the key to physical success is quality, intensity and unquestionable progression not quantity, duration or frequency. Every second counts, enjoy every one of them!
0 comments:
Post a Comment