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We are all guilty of trying all sorts of diets and fitness tips to lose those extra pounds. While some have been successful in meeting their goals adopting extreme measures, others have struggled and struggled to a point that have made them give up hope. The truth is that losing weight is easy, but only if done in the right manner.
Studies suggest that people who exercise in the morning are relatively slimmer and healthier than the ones who exercise later in the day. Carry the feel good hormones and energy throughout the day by doing your exercise in the morning. Skip the Scale Don't weigh yourself daily, sometimes it just unnecessarily panics you and can be demotivating. Also, the scale can be deceiving as it ignores the fact that you might be adding muscle weight.
Weigh yourself once a week and ideally in the morning. Carry Your Own Snacks When I consult clients I have realised that their main meals are well managed, however, snack is an area where most of them end up going for unnecessary foods and jeopardise their weight loss. It's a great idea to pack your own snack at work or on the go.
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Make small packs of nuts and seeds, fruits, plain yogurt, chaach, sprouts, dark chocolate, chilla, cubes of paneer or cheese. Eat An Apple This one is my favorite, and I tell most of my clients "eat an apple or visualise it. You do five minutes of intervals, two minutes of core work, and then you go back into your intervals. Increase total interval training time to 24 minutes.
Break down your interval training into four six-minute sessions. After each session, choose one of the following core exercises to perform for two minutes 30 seconds on, 30 seconds off :. Coming from a traditional gym workout, or no workout, people are going to see plenty of results at this point. Now is the time to possibly fine-tune any specific areas. The local muscle tissue around that area will be firing harder than ever, which will get the connective tissues firing, and the whole muscle system will get an intense workout.
If you want to keep on losing weight, you can continue increasing the weights within each exercise. If you want to add muscle to your frame, you can begin to include some heavy-weight, low-rep sets for that muscle group. The point is, after three months of this workout, your body has the foundation to be sculpted in whatever direction you want.
All you have to do is pick your path. Decrease rest in timed sets to 50 seconds on, 10 seconds off. Increase reps to 15 per set. Begin the workout with heavy-weight, low-rep, body-specific exercises of your choosing. Example: Squats: three sets of four reps at 80 percent max. Continue the core work, but perform core exercises for two minutes straight or as long as possible rather than 30 seconds on, 30 seconds off.
Increase the total interval training time to 30 minutes. Get into push-up position, and without moving your hands, explosively bring one leg forward, then put it back as you bring the other forward. Alternate quickly in this fashion for the prescribed time. Stand holding a ball with both hands, arms extended overhead.
Drop down into a deep squat position as you bring the ball down between your legs, touching it on the floor at the bottom. Stand and repeat. From a standing position, hold a ball with both hands overhead, bring it back and throw it forcefully forward to a partner. Your partner should catch it and throw it back to you — catch it in front of your chest, bring it into your body, then raise it overhead and repeat.