As summer approaches, we are seeing more minutes of daylight but our days are definitely not getting any longer. With a finite number of hours in a day, many of us would consider ourselves lucky to find a whole hour to spend at the gym.
For many of us living in the United States, time is one of those resources that can be quite limited, just like cash. Common sense tells us to avoid spending our hard-earned resources on things that do not provide us with at least some benefit in the short or long run. Therefore, we need to put ourselves on a budget and spend our time (and money) wisely.
The next time youre heading to the gym on your lunch break or trying to squeeze in a workout at home before you ship the kids off to school, keep these five fitness tips in mind:
1. A fat reduction review can help you produce a clear outline of what you require to focus on to complete your fat loss goal if you're a starter; or serve as a reminder for these who are at an advanced or more improve step of their losing weight program. Applying are seven steps that can serve as guidelines for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss plans have misled people into believing that it is the same, but most diets and weight loss plans only work by resulting in a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Have a plan
Before you even put on your sneakers, you should have some idea of how you want to spend your workout time. This will not only provide you with some motivation and focus, it will also allow you to allocate how much time you want to spend on particular gym activities.
The activities may include a combination of the following: a warm-up, an interval workout, strength and conditioning, circuit training, core work, stretching and a cool-down. For those of us who don't want yet another thing to think about, hire someone else to do it for you by signing up for an aerobics class or hire a personal trainer.
2. Pick up the intensity
Training at a harder intensity in a shorter period of time is more effective at burning calories and enhancing cardiovascular fitness as if you were training at a moderate intensity for a long period of time. Unless youre training for something like a marathon or the elliptical Olympics, you probably shouldnt be on a cardio machine for hours at a time.
Assuming that you are doctor approved, getting your heart rate up will burn more total calories than if you maintain a lower heart rate. Ignore the graph on the treadmill that outlines the fat-burning zone because this concept is based on a percentage of fat calories rather than total calories burned. For more information on the myth of the fat-burning zone, check out this active.com article.
3. Introduce instability
Adding an element of instability to your exercise challenges your muscles in a more realistic fashion than those machines that do a lot of the work for you. These types of movements recruit your stabilizer muscles, which are the same muscles that you use on a day-to-day basis. They also allow for a more natural range of motion which is specific to the form and function of your individual musculoskeletal system.
Unless youre learning specific movements for the first time, make sure to avoid machines as much as possible and use free-weights and barbells instead. To work on getting ripped abs, try doing full sit-ups on a physio-ball instead of hitting up the ab crunch machine. To amp up this movement, add an additional element of instability by holding a weighted medicine ball or a dumbbell above your head while doing sit-ups on the ball.
4. Change it up
If youre on an exercise routine, make sure you dont stay on the same routine for more than 3 weeks at a time. Theres also nothing wrong with doing different things every day because it keeps your body guessing and you avoid hitting a plateau.
Tony Horton, creator of the famous and very effective P90X program, calls this muscle confusion. By continuously challenging your body with different movements, you dont allow your body to get used to a particular thing and you will ultimately achieve and maintain optimum fitness for your body.
5. Multi-task.
If youre finding it difficult to find time to work out, then youre probably one of those really busy people who cannot get by without multi-tasking in your everyday life so this tip is right up your alley! You can supercharge your workouts and get a serious bang for your exercise buck by doing compound movements.
These types of exercises target multiple muscle groups and joints at the same time which lead to a higher calorie burn and increased body fat loss compared to isolating one muscle group at a time. An example of a compound movement would be a barbell bench press which targets the chest, shoulder and tricep muscles.
When it comes to physical fitness, you always get out what you put in. Youre not going to acheive the body of your dreams by spending a steady hour of light cardio on an elliptical and not even break a sweat. If you want those six-pack abs or a tighter booty to look good in your bathing suit this summer focus on maximizing your time in the gym by spending your time more effectively. When you effectively use the time that you have available for exercise, you will achieve your fitness goals more quickly.
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