It’s a new year and everyone seems to be jumping on the fitness bandwagon. That’s great, as long as you don’t fall off. Lifting more, burning more calories and running more is only effective if you stay on top of it. Getting the most from your workout is easy if you follow a few guidelines. Whether you’re a gym veteran or new to the game, we’ve got some great ways below to keep your exercise effective this year and burn the most calories.
Consistency is the key to fitness. If you maintain your workout regime and eat healthy over a period of time, you will see results. Losing weight and adding muscle doesn’t happen overnight so it’s all about consistency. Aim to go to the gym a certain number of times a week, and make sure you actually go. There are some weeks your schedule may need tweaking due to other activities, so you can find times to squeeze in your workout around these activities. It’s a battle to show up every time, but it’ll be worth it when you see the results. Fight the burnout of your schedule by changing up your routine or adding different, fun activities that burn calories and build muscle. As long as you stay consistent with the same end goal, you’ll be right on track.
Incorporate High-Intensity Interval Training
Getting the most from your workout can easily be done when you try high-intensity interval training. The HIIT method means you do short bursts of the toughest stuff then have a small period of recovering then hit the burst again. You sprint as hard as you can on the treadmill then slow down, think of it like that. This means your packing as much as possible during the high intervals. Your bursts should only last about 90 seconds before you rest again. This keeps your body in constant motion of burning calories even when resting.
Lift Weights Along With Cardio
Burning calories burn away fat. It’s important to get in that cardio, but it’s also important to build muscle. Lean muscle helps burn calories throughout the day. Your metabolism is boosted as you build more muscle. You’ll see more definition and have a leaner frame with muscles. You don’t need to worry about getting bulky. Just add in weights a few times a week to build muscle that burns more fat. Lifting weights combined with a cardio workout will push your body to new limits as it burns more calories and fat. Don’t worry about lifting like a body builder either. Light weights at bigger intervals are a perfect way to build lean muscle.
Take Pre Workout
Pre-workout boosts your energy and power helping you hit goals during the workout. Take it before your workout so you have the endurance and confidence to power through even the toughest workouts. Pre workout energy powder, drink and pills stimulate your nervous system. Be sure to pay attention to the recommended dosage so you don’t overstimulate your nerves. Take it about 45 minutes before workout out to ensure it gets to work in your body. The best thing is there are different flavours and kinds of pre-workout so you can find what fits your body best.
Eat Slow Digesting Carbs Before Workout
Carbohydrates are your friends when you’re working out hard. You need slow digesting carbs to burn fat. Eating whole grains for earlier meals helps lower your insulin levels and burn more fat. Eat about 40g of carbs that are slower to digest before workout out for maximum burn. These types of carbs are found in fruit, oatmeal and whole wheat bread. White bread and plain bagels are faster burning carbs so they aren’t as effective. Carbs help push you through your workouts and won’t turn to fat as long as you are burning them away.
Wear A Heart Rate Monitor
Keeping track of your goals and how far you’ve come is important to many people in a workout regime. A heart rate monitor can help you keep up with your intensity level so you know how many calories you’re burning during a workout. You can also keep up with your resting heart rate so you know how your body is recovering and how many calories you burn just sitting there. Many people are driven by this type of data so they know where their heart rate needs to be to burn calories in their body. Many monitors also count steps so you know how much you are moving throughout the day.
Don’t Follow Trends
The best advice is to do what works for your body. Don’t fall into the latest trends if they don’t work with your body. Learn what motivates you to workout and what leads to results for you. Keep reaching towards your goals.