You may be a regular at the gym but are you truly getting the results you signed up for? Too many individuals spend hours every week “working out” but don’t see a change in their figure or the numbers creep down on the scale.
Yes, working out is about more than just the way you look, it’s about supporting overall health, but don’t you want your time to be used as wisely as possible as you attempt to sweat your way to weight loss?
Yes, this is an article on exercise, but if you’re spending an hour at the gym and the going home and eating junk then you’re going to sabotage your own efforts. When we say “junk” we don’t even mean pizza and cookies, we mean things like too much peanut butter, white bread, cream sauces, and cereal.
In order to start seeing results from your exercise, you need to be consuming a balanced diet, low in processed foods, and low in fats and carbohydrates. Losing body fat is 75% about what you eat, and the rest is up to exercise and toning the body you’ll soon be revealing.
Circuits are great because they involve so many aspects of exercise. If you circuit train with weights or plyometrics, you’re engaging muscles and getting your heart rate up due to the effort it takes to move from one exercise to another.
Circuit training involves a series of exercises that go through and repeat as many times as the particular circuit requires. An ab circuit we love is:
• 15 crunches (lift your shoulders off the ground and look to the ceiling)
• 30 second plank hold
• 30 cross-body bicycle crunches
• 10 side lifts on each side (side plank, supported on one elbow, feet stacked)
Repeat this circuit at least 4 times and you’ll be sure to feel the burn in the morning.
If you want to lose weight and not appear “soft” then you’re going to have to strength train. Lifting weights 3-5 times per week for 15-40 minutes is going to help you increase your lean muscle mass. No, this regimen won’t make you “bulk up,” but it will tone your muscles.
With more lean muscle mass, your metabolism will increase and your fat burn will as well. Muscle mass takes more energy to function and be maintained and so the more you have, the higher your calorie burn is going to be, even while you sleep!
Here’s an arm workout that we love. Increase your weight depending on your strength and experience level. If you can’t complete all reps right now, don’t worry, you’ll be able to soon.
• 2 sets of 12 bicep curls
• 12 bicep curls starting at your shoulder and only going halfway down
• 12 bicep curls starting at your side and only going half way up
• 2 sets of 12 over head presses (make sure to bring your elbows to your sides each time)
• Stop your overhead press at 90 degrees and bring your elbows in and out. Again, do 2 sets of 12 reps
• 2 sets of 12 overhead tricep curls (hold your weights with both hands, bend at your elbows, and slowly raise and lower your hands 90 degreed behind your head)
You should be feeling the burn at this point, if not, repeat as a circuit.
Stair Climbing or Incline Walking
The best exercise to burn fat is low intensity for an extended period of time. When you sprint or cycle or require fast energy, you body turns to carbs. After your carb sources have been depleted your body turns to fat for energy.
If you’re participating in exercises like stair climbing or walking on an incline or jogging up a hill, you’re not going to be sprinting so you body can continue burning fat rather than turning immediately to carb calories.
Start Exercising Smartly
By making a few changes to your exercise routine like circuit training, regular weight lifting, and low intensity exercise for longer periods of time, you’re going to notice a different in the results you experience. Stop wasting your time in the gym sticking to the same routine that isn’t showing you results and combine some new exercises with a healthy diet to see fat loss results now.