Ready for the Pool? (2/3)
Part 2 of 3: The Exercise
Diet is always the first thing people think of when it comes to getting your body looking better. But eating healthy is only a part of the solution. At some point, no matter how long you try and avoid it, you will need to put the physical work in to get your body in shape. So, part two is all about making small changes to your exercise regimen in order to get you prepared for the beach.
Add Resistance Training – If you’re not already doing some sort of weight-training exercises, then you should start today. Muscle eats calories, even when your body is at rest. Adding muscle mass can help you incinerate more calories without doing anything extra because it boosts your resting metabolic rate. Set a goal to lift weights at least twice a week (with a couple days of rest in between). If you’re already pumping iron twice a week, then consider adding a third day.
And if you’re a female, please don’t worry about “bulking up.” Unless you’re taking steroids, females will not produce enough testosterone to build large bulging muscles.
Stepping Up Your Game – If you’re already performing some regular physical activity, then try stepping up your game a little each time. In other words, tack on an extra mile to your jog, take a longer bike route, add more weight to your bench press, or more reps to your curls, or add several laps to your swim. Even just extending your warm-up and cool-down time can help.
Add Physical Activity Throughout the Day – Certainly you’ve heard this one before – take the stairs instead of the elevator, park in the furthest parking spot when you who, go for a walk on your lunch break. These tips aren’t revolutionary, but they work and they do burn extra calories.
Or, if your schedule permits, add small amounts of easy physical activity interspersed throughout the day, especially if you have a job behind the computer like me! Try to get up and walk around your office for a few minutes every hour, or do some deep knee bends for 10 minutes every couple of hours. You’ll not only burn calories, but you may even get an energy boost.
HITT – High Intense Interval Training – One of the greatest things I learned was from the book called “Body For Life.” It taught that performing quick bursts of high-intensity exercises followed by periods of low-intensity activities, burns mega-calories. It is the #1 way to burn calories. And the calorie-burning effect lasts well beyond the workout. Research has found that after vigorous exercise, there can be an increased calorie expenditure for up to 48 hours after your workout.
You can do interval training with almost any type of exercise, including running, walking, bike-riding, and swimming. Additionally, you will improve your aerobic capacity. As you build your cardiovascular fitness, you’ll eventually be able to work out longer and at a higher level of intensity – which means – you burn more calories at a faster rate!
Be on the lookout tomorrow for Part 3 – The Maitenance