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New Years resolutions hope!

The vast majority of new year’s resolutions are about getting in shape, losing weight and basically looking good. It’s a well-known fact that people are desperate to reduce the flab that they acquire after the holiday debauchery. Cookies, candies, drinking and excessive eating celebrations pile on the pounds in December, and by January everyone is sweating away on eliptical machines. Hopefully, this January you will be well prepared with knowledge of how to go about reducing your visceral fat and firming up your body. Please don’t go blindly into the gym with some hazy plan of just jumping on the nearest cardio machine! As a Personal Trainer, I have a very specific routine and plan for each client to help them achieve their goals, which is not ALWAYS weight loss. However, I’ll share with you some overall tips across the board to help most of you this new year.

Photo by Spencer Platt/Getty Images

Photo by Spencer Platt/Getty Images

  1. Exercise AND reducing your calorie intake will result in loosing fat. Please don’t succumb to crash diets. Start slowly with eating smaller portions and cutting back a little on sugar and flour-based foods. This will get you going in the right direction. For more tips on nutrition read this article: Eating at the Right time. Although exercise alone cannot guarantee your ideal weight, regular physical activity is definitely one of the most important factors for successful long-term weight loss.
  2. Plan the work, work the plan. Have a little forethought before diving into your workout. Write it out, do some research on-line, or discuss with a Personal Trainer what your goals are and if they have any recommendations. Most Personal Trainers are happy to advance your success, since it’s good networking. I’ve included a sample workout below to get you started.
  3. The studies have shown that people who lose body fat have done it through cardio exercise, and not simply weight training alone. HOWEVER, there is a very specific type of training known as high intensity interval training or Short Burst Training using weights, cardio machines, etc. that is the key to burning the most calories in the shortest amount of time and increases your metabolism rate. It needs to be anaerobic, not just aerobic. That means you should be sucking wind, working hard with rest in between intervals. Wearing a heart rate monitor will give you the most specific answer of weather you’re going anaerobic or not. Disclaimer: this is not for everyone, check with your doctor before trying this exercise routine.
  4. Women: it is extremely difficult to “bulk up” from doing weights, unless you’re on steroids or other supplements. This is a ridiculous myth that most women believe. The reason most women “bulk up” is by adding muscle to fat. Therefore, it’s best to do cardio and  weight training together, with a reduced-calorie nutrition plan to achieve your lean non-bulky body.

Below I have given you a plan that you may or may not want to use for your new years resolution workout:

  • Warm-up with 5 – 10 minutes of jogging, biking or stair-climbing
  • Repeat the following three times:
  • 20 lunge-walks holding dumbbells (weight varies per person)
  • 30 sec – 1-minute planks or push-ups
  • 1 minute of jumping rope (or running on a treadmill at a fairly fast pace)
  • Then repeat these three times
  • 20 squats-with-overhead-press using a kettlebell or medicine ball (weight varies per person)
  • 12 rows with a band
  • 30 sec to 1 minute of mountain climbers
  • Finish with 10 minutes on the bike doing six 30-sec. intervals (with 30 sec. rest interval)
  • Stretch

And remember: any exercise is better than none. Even if you just want to go for a walk a few times per week, it’s better than just sitting at your computer. You don’t have to workout hard and often for exercise to be beneficial. Just get out there!

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