These simple fitness and weight loss tips will work if you follow them consistently.
1. Exercise in moderation. This may seem obvious, but many people reason that if working out gets them in shape, then working out more will get them in better shape and lose Weight faster. Well, the truth is that your body needs rest just as much as it needs exercise. If you find yourself fatigued most of the times these days, you’re probably either working out too much or you have other stressors in your life that need to be reduced. Also, find out what the target workout heart rate is for your age and size. If you are going too much in excess of this number, you need to cut back a little.
2. Resistance bands give a more complete workout than free weights and many weight machines. With free weights you have a tendency to gain momentum, taking away from your resistance as you lift. With resistance bands, the resistance remains steady and may even increase with your motion, increasing the effectiveness of your workout. Of course, as with free weights and machines, you must be careful to maintain proper form while using resistance bands. Be sure that they are securely fastened on secure objects. Dry your hands if they become sweaty to prevent the band from slipping out of your hands while extended.
3. Cutting carbohydrates and fats from your diet may cut your rate of muscle development. You definitely do not want to eat too many carbohydrates, fats or proteins, but all of them are useful in the development of muscle when eaten in moderation. It is worth noting that certain types of fats are healthier than others. For instance, the omega-3 fatty acids found in flaxseed, walnuts and fish are essential for the body and cannot be produced by the body.
4. Don’t drink alcohol. You would think this would be common knowledge or common sense, but few people realize the effects of alcohol on their weight and health. Alcohol puts you at greater risk of injury while working out. Alcohol can also contribute to dehydration, even when you are drinking water.
5. Know your Sports Drinks
Sports drinks can help your body replenish what you lose during a workout. But not all sports drinks are created equal.
– sports drinks should contain 14 to 19 grams of carbohydrate per 8 ounce serving.
– a drink with more than 10% carbs can cause cramps, diarrhea, slow absorption and nausea.
– a drink that has 5% or less sugar may not provide enough energy.
– carbonation causes bloating in the abdominal area. Diluting a carbonated drink to half strength helps.
– sports drinks should have 100 to 110 milligrams per eight ounces.
– you don’t need sports drinks with vitamins; when you sweat you don’t lose vitamins.
– water is adequate when you exercise for less than an hour. But when exercise is intense and goes for more than an hour, a sports drink can be a great benefit to you.
– if you participate in a sport that lasts for four hours of more you should drink a sports nutrition drink with 110 to 120 milligrams of sodium.
These exercise tips will help you make the most of your workout. Use them and watch your workout get great results! You will experience fast weight loss in the beginning, but the pounds you lose will continue slowly but steady and even out over the long haul – and that’s the best way to obtain and sustain your weight loss.