How to Get Fit Fast and Transform Your Body
Get in Shape With 7 Tips
Are you someone who really puts time and effort at the gym yet sees little results? What about diet? Are you frustrated to continually follow the advice of nutritionists and personal trainers to never see changes? So, what gives? Friend, it's all in the details. Even the experienced make common mistakes. With a little fine tuning, you can overcome and reach your goals and transform your body. Below you will find seven tips to get in shape, so gear up to get fit fast.
Tip #1 - Focus on Weightlifting Routines
If you're not doing any type of weight lifting or resistance training, then you need to add it to your exercise routines. In order to change the shape of your body, you will need more than just cardiovascular exercise. By balancing weight lifting routines with cardio, you will not only shed unwanted body fat faster. Your muscles will become more defined, giving your body a beautiful and very toned figure or physique.
Tip #2 - Focus on the "Negative" in Your Weight Lifting Routines
Not with your mind, Silly! On your weight training! When you are working on your weight lifting routines, think about each motion. For many, weight lifting becomes mundane. They just go through the motions and try to complete their workouts as quickly as possible by finishing their sets and repetitions. If you are doing this, begin focusing on the "negative" contraction or the downward phase of the exercise. The muscle-lengthening motion of the lift is actually the most important in terms of muscle development. Try aiming for slow and controlled lifts taking one to two seconds on the "up" lift and then two to four seconds on the "down."
Example 1: Dumbbell Bicep Curl
- Hold a dumbbell that you can lift 8 to 12 repetitions where the last repetition is difficult. Keep your elbow to your side and lift the dumbbell up towards your chest, taking one to two seconds. When returning the dumbbell to the original position, go slowly with controlled movement over two to four seconds. By going slower on the downward motion, your biceps will contract harder which will bring better definition in your arms.
Example 2: Barbell Squat
- Hold a barbell on your shoulders that you handle 8 to 12 repetitions where the last repetition is difficult. Your hands should be on the barbell to hold it in place and in alignment with your elbows when parallel to the floor. Squat down (knees should not go past toes). The downward motion should take one to two seconds. When standing back up, go slower. Two to four seconds will make your muscles contract harder which will produce better results for body composition.
Tip #3 - Focus on "Failure" in Your Weight Lifting Routines
Focusing on the negative in weight lifting is not the only motion that will help transform your body fast. Challenging your muscles to failure is another way to reach your goals. When you're lifting weights for however many repetitions you are set to accomplish, focus on your intensity level. Make sure your last repetition is heavy enough to where you feel you can't push or pull anymore. This is called "failure." You want to train your type 2 muscle fibers, which are also called "fast-twitch" muscle fibers. These particular muscle fibers will define your muscles and help your body take shape.
Sample High Intensity Interval Training (HIIT) Routine
Choose your cardio equipment (i.e., elliptical, bike, stairmaster, arc trainer, treadmill, etc.). Perform the following routine for 20 minutes:
- 5 minutes - warmup at low to medium intensity
- 1 minute - high intensity
- 1 minute - low intensity
- Repeat Steps 2 and 3 for five rounds
- 3 minutes - cool down at low intensity
Tip #4 - Try High Intensity Cardio Workouts
Speed it up! Instead of doing your usual steady state cardio, intensify it with a challenging high intensity cardio workout, also known as "high intensity inverval training" or "HIIT." Some may also call it "metabolic resistance training" or "MRT." High intensity cardio workouts are shorter in time, burn more calories,and increases your excess post-exercise oxygen (EPOC). The EPOC is also known as the "after burn" which is when your body continues to burn calories from the workout for hours after exercise has been completed. That's right! Your metabolism is turned up to where you burn more calories than normal at rest. Unlike steady state cardio where calories are burned only during the exercise, high intensity cardio workouts continue burning calories for up to 24 to 48 hours after completion. Because its intensity is higher, you will workout for a shorter length of time. It's a win-win as you get a better workout and save time.
Tip #5 - Burn the Fat and Feed the Muscle
Nutrition is a very important when it comes to transforming your body. You want to burn the fat and feed the muscle. After your workout, your muscles are looking forward to some nutrients. Eating within 30 minutes after your workout will help your muscles get what they need to recover from the brutality you just placed upon them. Treat them right with a mixture of protein and complex carbohydrates. There are many protein and carbohydrate supplement mixtures on the market that make it convenient for you if you're working out at the gym.
Though you want to feed your muscles, you also want to starve the body fat. However, starvation diets are a no-no! It may make sense that the lesser calories you take in, the faster you lose fat. This is not the case! Your brain is smarter than you think! In fact, starvation diets only work against you. By not feeding your body proper nutrition, you will only tear it down. The thyroid slows down, metabolism decreases, and body fat comes to a halt when in starvation mode. Instead, you want to build your body up! Try to eat every two to four hours to keep your metabolism revving. If you have little time to eat, prepare your meals ahead of time and have nutritious snacks on hand such a protein shake, apple, and walnuts. Always keep your meals balanced with proteins, carbohydrates, and dietary fats.
Tip #6 - Drink Water to Lose Weight
Dehydration slows down your metabolism, muscle building, and weight loss. With enough water, you are allowing your muscles to heal faster from your workouts as well as flush out toxins which include body fat. Try to drink at least six to 8 cups of water per day, and add an extra 1.5 liters on your workout days.
Tip #7 - Get Some Rest
Even with the best workout intentions, over-training will lead to fatigue, irritability, and potential injury. Therefore, it is important to schedule rest days just as you schedule weight training and cardio days. Training causes microscopic tears within the muscles, and they need time to repair. Try not to training the same muscle group for 48 hours, and schedule rest days to give your muscles time to heal.
Because your body is a smart machine, it learns to adapt fairly quick to the stresses you place upon it. On top of the seven tips given, make sure you go for variety with all your workouts and diet. Change up your weight training routine every four to six weeks. Cardio is a different story as the body adapts extremely fast, so you may want to include a variety of cardio exercises each week. Nutrition can be found in a wide variety of different foods, so make sure you are getting in a rainbow of vegetables and fruits with your meats. If you find no changes in your body transformation after three weeks of incorporating these tips, then you may have a stubborn metabolism. You may want to include some natural thermogenic aids. Enjoy and good luck with your progress!
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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
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© 2013 Dr Abby Campbell