When trying to reach a specific fitness goal, you should always go about it by doing the correct methods in order to achieve the best results in the shortest time possible.
Here are 12 killer fitness tips and strategies from the experts that are bound to help get you to the shape and form you’ve been aiming to attain.
1. Eat Right and Healthy
Every personal trainer will tell us that working out is just the facade of getting fit. What actually makes our fitness goals successful is healthy eating.
This is because food is what fuels you to do your exercises. Also, proper nutrition through smart eating helps boost your stamina and reduce toxins in your body so you can get fit.
Before planning to hit the gym regularly or join weekly marathons, maintain a balanced diet first. It should consist of fruits, vegetables, complex carbohydrates, proteins, and healthy fats.
Sometimes, you don’t have to eat less, just right. Everything you consume should have substantial nutritional value if you want to achieve great health and physique.
“To enjoy the glow of good health, you must exercise.” – Vivotion
2. Drink More Water
To make sure you will be at your best when performing your workout, always keep yourself hydrated. In most of the instances when we feel hungry, our bodies are just thirsty.
Aside from this, working out requires more liquid intake since the body releases a lot of water when we sweat. In fact, active people should ideally consume 17 to 20 ounces of water 2 to 3 hours before exercising.
During your warm up, you should drink another 8 ounces (or 20 to 30 minutes before your fitness activity). Every 10 to 20 minutes during the exercise, you should also gulp in 7 to 10 ounces of water and 8 ounces more within 30 minutes after working out.
3. Make Small Changes For a Bigger Reward
In your pursuit of fitness, it is best to start small. Create goals that require minimal effort at first, and develop them on a daily basis.
When starting to workout at home, for example, do short reps that your body is fully capable of doing during the first few days of your fitness regime. The key in getting the best out of your workout is maintenance.
It is easier to quit overwhelming goals that you thought would provide instant results. Getting a great physique starts with daily discipline which will eventually turn into a lifestyle.
4. Sleep More To Burn Belly Fat
Miracles happen in your body when you sleep. Cells in your muscles repair and fat burning takes place. Amazing right?
This is the reason why if you don’t get enough sleep despite burning yourself out in the gym, your body is highly unlikely to be functioning at its best.
Also, your body releases cortisol when you are sleep deprived. This is a hormone that increases ab fat deposits – yes, it’s the dreaded lower belly fat.
According to Michael Breus, PhD: “When you’re sleep deprived, your body produces more ghrelin, a hormone that tells you to eat more, and less leptin, which signals you to stop eating.”
5. Find Your Motivation
This might sound like it doesn’t come from an expert, but it does. Good motivation will make you stay throughout the workout until you reach your goals.
Speaking of specific techniques to make you finish your reps, experts give some useful tips. When performing a routine, countdown, not up.
Also, you can look at your dominant hand while doing push-ups because it automatically sends you positive reinforcement.
6. Don’t Stretch, Warm up
Remember to always warm your muscles up before doing any level of exercise. Also, instead of stretching them perform an active warm-up that gets your body ready for training.
Unnecessary and static stretching done before an activity reduces your power for the workout and increases the risk of injuries. For an easy routine, a five-minute warmup basic can include lateral slides, pushups, squats, and lunges.
7. Carefully Consider Cardio
The level of cardio you do will depend on your goal. If you’re aiming for something big, you should reduce your cardio workouts because you’ll be burning too many calories that are needed when building your muscles.
But if you still want to get in some cardio, experts suggest light jogs a few days per week for 20 mins is an adequate activity.
8. Understand How to Use Carbs
Carbs are not your enemy. A lot of people don’t understand the vital role this macronutrient plays in our holistic fitness.
In fact, carbohydrates are the body’s primary source of energy. You should only be mindful of the way and amount you consume carbohydrate-rich foods to compliment your fitness plan.
Too many carbs in your diet as well as eating them at the wrong time will cause your body to store the excess energy as fat. It is therefore important to understand how carbs can complement your fitness regime.
9. Understand the Basics of Fat Loss
If you are aiming for six-pack abs and well-defined muscles, this process is usually achieved as a function of fat loss. The burning of fat all boils down to an easy equation: calories in vs calories burned.
This just means that going beyond calories and studying your macronutrient intake will make you understand how much more you need to consume to burn more fat.
10. Carefully Focus on Form
Before proceeding to the more strenuous part of the workout, make sure your body is at its healthiest. Especially when you start strength-training, it is important to maintain proper form.
Also, you should workout smart. Activate the muscle groups that you are looking to train to stay healthy and safe from any potential injuries.
In the end, the person who can stay the healthiest amid the entire fitness regime will make the most progress.
11. Understand Strength-Training Basics
Patience is the most crucial factor in strength training. You cannot achieve the strength that can lift heavier weights in the blink of an eye.
Stick to your plan and be consistent. Finish the task at hand and develop the level of intensity days after days.
You should also get proper rest, nutrition and hydration while keeping track of your progress. No great thing happens in an instant to start from the basic until you perfectly achieve the level of strength you need to achieve your goals.
12. Understand the Basics of Muscle-Building
Muscle-building doesn’t happen overnight. Achieving the best results should start with the basics. You can refer to your trainer regarding the specifics and follow them carefully.
Initially, you should increase your caloric and complete protein intake. This will be your body’s building blocks in getting bigger. After so, focus on your form once you enter the gym.
Train your muscles with weights and start doing compound routines ideally around four times a week. While doing these, never forget the basics: eat healthy, stay hydrated and take the proper amount of rest.
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