New Year's Resolution MUST DO's to Get Results In 2013!
Metabolic Workouts - Rest and Recovery - Track Your Progress
METABOLIC WORKOUTS
Interval Cardio Training: Try adding sprints to your workouts-- sprinting builds more muscle and helps aid in fat loss. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them. This high intensity cardio training will help boost metabolism meaning your body will burn more calories at rest and help drop those unwanted pounds. It raises and maintains your raised metabolism several hours after your sprint workout is over. That means that after your sprinting workout is finished, your body is still burning calories!
Metabolic Resistance Training: A good starting point is to pair full body exercises (ie. lunges and dumbell bicep curls) with a cardio burst (ie. running in place, jumping jacks, ice skaters 10-60 seconds depending on exercise level). You keep your heart rate elevated in between sets instead of the traditional rest period. This form of training will also be more enjoyable because you're constantly mixing things up and stopping your body from adapting, therefore you will see results!
REST AND RECOVERY
Sleep: Your body needs 6-8 hours of good sleep each night! Sleep deprivation slows your metabolism so you burn fewer calories; it increases your appetite and creates an almost insatiable hunger. Sleep also helps build muscle. Don't let all your hard work go to waste!
Drink WATER and take multi-vitamin: Water helps the body feel full which helps prevent overeating. It prevents dehydration which plays a major role in muscle building and repair. A multivitamin will make sure your body has everything it needs in order to get all the essential nutrients!
Increase Protein Intake: It helps you build muscle, lose weight, feel full, and even fights off aging and disease. Sometimes your budget—or your schedule—makes it tough to eat all the chicken and steak your body requires. Try adding a protein shake after your workout or first thing in the morning. This is the efficient and cost-effective way to make sure you don't fall short of your protein goals.
TRACK YOUR PROGRESS
Log Food Intake: Research shows just writing down your calories and logging your food will help increase weight loss! You can use a food journal or there are many apps like myfitnesspal or ifit that can easily track your food on your smart phone or computer.
Exercise Trackers: For the more gadget oriented person, fitbit or nikefuel are good biometric tools to help track your exercise and keep you consistently aware of your activity level. It even monitors your sleep patterns!
Whatever your new year's resolution and fitness goals might be, make sure you set goals, be consistent and get rest when needed! Good luck and stay healthy!
Questions? Feel free to contact me!
justin@yourfitnessedge.com
www.yourfitnessedge.comn
