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Tag: fitness

Y&R Stars Offer Their Best Health And Fitness Tips

• “When I began doing the job out at home all through Covid, I obtained this workout station [Hotwon Power Tower] which is created of slim steel. It is quite mild, so you can conveniently carry it and it breaks down to healthy in the closet. I can basically do dips and pull-ups on it. I also use four no cost weights, Fantastic Pushups [handles] and a drugs ball. Which is all I seriously need to have. I do not will need all these distinctive devices.” • “If you want to start out a training schedule, but you are far too self-mindful to join a health club, there’s very little halting you from working out in your house. By accomplishing analysis on the web, you can obtain out what routines are ideal for you and how to do them properly.” • “Don’t count on immediate outcomes or you will get discouraged. I was like that with my abdomen. Working the abdominal muscles isn’t straightforward to do. The most effective determination is when you get started seeing results, but it requires self-control and repetition. You have to stick to it, but you’ll discover how excellent it feels when you have that feeling of accomplishment.” • “Running exterior is these kinds of a good workout. When my father had his open-heart surgical treatment, his surgeon told him that each adult needs to operate for at least 30 minutes a day to get their coronary heart rate up and break a sweat.”

• “I was fortuitous more than enough to purchase a Peloton over a calendar year in the past, and I fell in adore with cycling. I experienced done a handful of spin classes in advance of, so when the fitness centers were being closed through the pandemic, I could still be spinning at home. Applying the Peloton has been enjoyment and motivating and I unquestionably recommend finding one.” • “I fully think that doing the job out has aided with my psychological health. It took me a very long time to comprehend how big an effect exercise has on your psychological health and fitness. Now that I’m more mature and have been able to identify that I have nervousness and despair, transferring my system and releasing endorphins can help my temper shift into a a lot more constructive room.” • “As substantially as I like my Peloton, having exterior and working out by strolling briskly or biking or mountaineering actually assists to apparent your mind and see a different standpoint.”

Image credit: Richard Shotwell/Invision/AP/Shutterstock

“I test to improve my affect from commencing to end in my perform- outs. In yoga, I integrate toning, strengthening and elongating specific muscle mass groups, deeper stretching, and equanimity and equilibrium in the system simultaneously. I also observe interval instruction, which incorporates large-functionality physical exercises and relaxation durations that are decreased in depth but still preserve the coronary heart price up. The balance concerning higher depth and very low keeps routines more quickly and multifaceted, as you use your body’s oxygen as very well as your saved strength. This makes it possible for you to burn far more calories, construct stamina, and get well a lot quicker.” • “I’m a investigation nut. I read through opinions and observe sites that present excellent facts on the very best workout shoes and equipment. Performing the operate to ensure you have the very best selections obtainable to you actually ups your prospects of remaining with a exercise rou- tine. When you experience well prepared and are in the greatest posture to accomplish, you generally do.”

“I ordered a Bowflex VeloCore Bike, which goes facet to aspect like you’re likely all over curves and corners. It’s in my bed room and stares me in the face, so I come across it inexcusable not to use it.” • “Workout tunes is definitely important to me. My option: very rigorous movie scores like from The Darkish Knight or a Hans Zimmer playlist or hip-hop music to get me into the zone. It genuinely gets the neuro activity going so I’m prepared to just take on the obstacle of my exercise routine.” • “For me, I definitely appreciate heading to the gymnasium due to the fact I experience there are fewer interruptions than currently being at house. You are paying out for it, so there’s a intent. I locate myself placing in less time when I’m at residence mainly because I’m not as targeted as I am at the gym, the place I have a established time to knock anything out. At the gymnasium, I just sense far more accountable. I often have on a baseball cap simply because it is superior at catching sweat and I really don’t have to deal with my hair. Believe that it or not, that small element aids me to hold concentrated.”

December 3, 2021
Your Fitness Journey Shouldn’t Just Be About How You Look : NPR
Ornella Corazza, a professor of addictive behavior at the University of Hertfordshire, says there was more anxiety about body image during the lockdown.

Photo Illustration by Catie Dull/NPR

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Photo Illustration by Catie Dull/NPR

Ornella Corazza, a professor of addictive behavior at the University of Hertfordshire, says there was more anxiety about body image during the lockdown.

Photo Illustration by Catie Dull/NPR

Like a lot of folks, I started working out a bunch during the pandemic. I’m talking real jock stuff — swinging and cleaning and pressing hunks of metal. And I started noticing my body change which was cool! I’d never lifted weights before, so this was new to me.

But then I noticed myself noticing my body more often. Suddenly the ever-changing glob of skin and bones that I was seeing in the mirror wasn’t changing enough … my traps weren’t big enough, my core not toned enough.

It turns out a lot of people were feeling similarly. “There was a greater anxiety about body image during the lockdown,” says Ornella Corazza, professor of addictive behavior at the University of Hertfordshire.

We talked to experts for tips on how to keep comfortable with your body, even as it changes. Here’s what they had to say.

Examine your motivations for getting in shape

Maillard Howell, head of fitness at Reebok and co-owner of Dean CrossFit, doesn’t promise clients they’ll be the most ripped person on the beach. Instead, he tells them, “you’re going to be able to play with your kids without getting out of breath.”

Catie Dull/NPR

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toggle caption

Catie Dull/NPR

Maillard Howell, head of fitness at Reebok and co-owner of Dean CrossFit, doesn’t promise clients they’ll be the most ripped person on the beach. Instead, he tells them, “you’re going to be able to play with your kids without getting out of breath.”

Catie Dull/NPR

Instead of focusing on aesthetic changes, consider how exercising can improve your quality of life. Study after study shows exercise is good for your physical health, as well as your mental health. Exercise can help lower your risk of heart disease. Aerobic exercises have been proven to reduce anxiety and depression.

Maillard Howell is the head of fitness at Reebok and co-owner of Dean CrossFit. When he works with clients, he doesn’t promise them they’ll be “the most ripped person on the beach” or that they’ll get strong enough to qualify for the CrossFit games. Instead, he tells them, “you’re going to be able to play with your kids without getting out of breath.” The process of “getting into shape” isn’t just a physical journey but a mental and emotional one as well, Howell says.

Corazza agrees, adding that “we need to remember that we not only have a body, but we are our body.” Our bodies aren’t machines. They have other needs, too, she says.

“We need to get in touch with feelings, with sensation … asking ourselves how we feel,” Corazza says.

Keep an eye on your behaviors for any indications that you might be veering into unhealthy territory

Corazza says that seeing fitness as purely a means to get more attractive can lead people to compulsive exercise, disordered eating, depression, and performance-enhancing drugs.

It’s normal to shift your behavior as you’re working towards or training for a fitness goal, but Corazza says, “the key question is who is in control? Are you in control of your life, or [are] certain behavioral things controlling you?”

Here are some questions to consider:
- Do you feel like you have control over your exercise habits, or do they feel compulsive?
- If you aren’t able to exercise, do you feel any kind of withdrawal?
- Are you repeatedly canceling plans with friends and family in order to exercise?
- How is your exercise routine impacting your eating behavior or sleeping patterns?
- Do you feel the need to obscure the amount you exercise?
Try not to compare yourself — or your progress — to others

“Comparison is the thief of joy,” says Howell. “Focus on you. Focus on your self-confidence. Focus on your journey.”

It’s hard to not get caught up in comparing yourself to others in this age of hyperconnectivity. If you find yourself scrolling through Instagram and constantly comparing your body to other bodies populating your feed, remember that we’re all built differently. “We all do different things for a living. I don’t have any kids … You might have four or five kids at home. There’s so many variables,” says Howell.

For advice on how to have a healthier relationship with social media overall, check out this Life Kit episode.

Figure out a way to move your body that doesn’t feel like a total chore

Exercise can look like a lot of different things — lifting weights and doing circuits, yoga and spin classes.

“Find a fitness facility that resonates with you,” suggests Howell. Gyms and studios often offer free trials. Take advantage of those offers to feel out the vibe of each spot. If a certain class or studio feels aimed at a goal that’s not a right fit for you, head over to the next one.

If the idea of exercise for exercise’s sake doesn’t work for you, consider more recreational activities, like hiking, rock climbing, or a recreational soccer team.

When you do find your thing, remember exercise doesn’t have to leave you absolutely wrecked for it to “count.” Research shows that just a little bit counts in big ways. For long-term benefits, consistency is key.

Set a realistic goal

It can be hard to stay motivated. It helps to have something concrete and specific to work towards — something challenging, but achievable.

If you need help identifying a goal, Howell suggests working with your doctor to figure out what you can do to improve your health. Ask about the different facts and figures on your medical chart, like resting heart rate or blood pressure, he suggests. “What does it mean, and how does it relate to my day-to-day?”

Once you’ve set your goal, figure out when you want to accomplish it and work backward from there. Identifying the small steps you can take makes the larger task feel more achievable, which can help keep you motivated.

On days you’re not feeling up to it (rest days aside), Howell says to remember, “Today is important. [Your activity today] doesn’t have to be a big thing. Just go in the general direction of [your long term] goal.”

Can’t run your miles? Go for a short walk. Feeling sore? Do some stretch work.

“I know what I do today is going to have an effect no matter how tiny it is,” Howell says. “That drop in the pan today is going to help that three-month goal. And that’s what keeps me focused.”

The podcast portion of this story was produced by Audrey Nguyen with help from David West Jr. Engineering support from Alex Drewenskus. Fact checking by Janet W. Lee

We’d love to hear from you. If you have a good life hack, leave us a voicemail at 202-216-9823, or email us at [email protected]. Your tip could appear in an upcoming episode.

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December 2, 2021
4 Fitness Tips for Will Smith and Men Over 50 to Get in Shape
Will Smith is ready to get motion motion picture-amount jacked, and we’re listed here to assistance. The 52-calendar year-outdated actor just declared a new YouTube present, in which he’ll document his transformation from post-pandemic dad bod to ripped.

The more mature you get, the more challenging it can be to get wherever close to that shredded 6-pack great. To support Smith (and everyone else around 50), Men’s Wellbeing fitness director Ebenezer Samuel C.S.C.S. has 4 ideas to help you on your conditioning journey. For far more workout advice for the older man, see the Men’s Wellness manual to schooling above 50.

Get started With Mobility

Samuel suggests if you’re just having back into condition following many years away, your overall body (and your fascia, the fibrous connective tissue that is in and about your bones and muscle mass) will be tight and rigid. “If Smith instantly starts with large barbell squats or bench presses, sure, he may well be able to move the pounds, but his tissues might not be allowing people actions to materialize properly,” Samuel says.

To stay away from damage, Samuel endorses loosening and lengthening these connective tissues with bodyweight motion and dynamic stretches. Attempt the Spiderman extend to thoracic rotation to start out: Get in pushup situation, then phase your appropriate foot just outdoors your appropriate hand. Elevate your suitable hand and access it for the sky, eyes next it the complete way. Do 3 sets of 3 to 5 reps on every single aspect. Want extra? Try out cat-cows and downward pet dogs, as well.

Hit the Again

“If Smith’s spent substantial time away from the gymnasium, there’s a fantastic probability he lacks again strength—and which is the initially factor he needs to build, not his I Am Legend muscular tissues,” Samuel suggests. We expend a ton of time sitting down these times, and that prospects to limited upper body muscle tissue and weak rhomboids and mid-back again muscle tissue. Strengthening that latter group for muscle mass will pull your shoulder blades back again into a good and protected position—setting you up for accomplishment on just about every work out from bench presses to pushups to biceps curls.

Samuel also adds, “Schooling your again is also the shortcut to exercise good results: It’ll promptly clean up Smith’s posture and enable him stand taller.” Start with dumbbell rows: Goal to do 3 sets of 10 to 12 reps for each facet two to three moments for each 7 days.

Simply click right here to join for a lot more distinctive wellbeing and fitness information.
Men’s Well being

Power About Cardio

If Smith would like to fall some system extra fat, he’ll be tempted to cling out on the treadmill, but which is not his very best alternative. “Truth of the matter is, the very last thing you need to have if you are seeking to get back in shape is an endlessly repetitive cardio machine-model movement, whether or not that is rowing or biking or functioning,” Samuel advises. “Remember: Soon after years absent from training, your body is not transferring with good mechanics, and repeating all those terrible mechanics about and about once more can guide to knee suffering, again soreness, and other challenges.”

Smith must commence by rebuilding his power, accomplishing important actions like pushups, dumbbell rows, Romanian deadlifts, and bodyweight squats. “This is also key for the reason that immediately after age 40, sarcopenia, the age-relevant reduction of muscle mass in adult men, regularly sets in,” Samuel says. “You cannot offset this muscle mass reduction by piling up treadmill miles. You can offset it by performing challenging to construct and retain muscle mass.”

Make Close friends With the Med Ball

Males in excess of 50 like Smith also offer with one more obstacle: Their bodies are not as explosive as they applied to be, and it’s important as they age to get the job done tricky to preserve that explosive electric power. “To teach explosive ability, you will need to function with light weights and go then at high velocities,” Samuel states.

He suggests the least complicated drill Smith can do is the straightforward med ball granny toss with a light-weight ball. Just keep the med ball at your chest and do whichever it will take to throw it as superior as feasible. Enable it strike the floor and repeat. Do 3 sets of 3 reps everyday as a way of retaining and building explosive electric power. Yes, it is easy and fun—and it is tremendous-productive, way too.
December 1, 2021
4 Top Fitness Influencers Give Healthy Living Tips

Earl E. Gibson III

Influencer: Carla Kemp, 58, personal assistant-real estate investor

Instagram: @fabnfitbycarla

Location: Los Angeles

After having her daughter, in 1984, Kemp was determined to get back to a healthy weight. That motivated her to join a gym. Once she saw the results of regular workouts, she says, she never stopped.

Her workout routine

I choose different fitness components to focus on each day, without having to spend hours each time working out. I do cross training — yoga for flexibility; a cardiovascular workout for my heart, like a spin class two or three times a week. Then I’ll follow that up with ab work or stretching. The other three days I focus on weight training, with free weights or machines.

Relying on music for motivation

I listen to my music. I love Motown, old-school music. I walk in with my music in my ears and leave with my music; that keeps me motivated and going. If I forget my music, I’m like, “Oh no, what am I going to do?”

How she mixes it up

When I get burned out I’ll hire a trainer or I’ll take on new activities. Those have included joining a swim team, playing tennis and training for a marathon. I’m just kind of an adventurous person by spirit. I like trying new things. Roller skating is my new hobby. It’s a great workout.

Her best get-started advice

Establish a daily routine that you can stick to. If you haven’t been doing anything, start with something not too aggressive, like a 10-minute walk, then slowly add on to it. You’ll notice you start looking forward to it.

You also need to make the correlation that exercise is just like brushing your teeth, just like combing your hair — it’s something you have to do. Once you start doing it, you will stop fighting it; it will become a normal part of what you do.

What she eats throughout the day

Breakfast: I drink a protein shake or fruit with a little yogurt, granola, nuts or seeds. I try to eat whatever fruit is in season.

Lunch: Simple works for me: salad with greens, kale, arugula, veggies, nuts and maybe some fruit in it. I do think a crunch factor is good, as it helps satisfy you — cucumbers, carrots, radishes, broccoli.

Dinner: I like to have some type of warm vegetables over a salad or rice or couscous, warm cauliflower steak, sweet potatoes.

Nighttime: Popcorn, that’s my treat. I drizzle some olive oil on it and sprinkle on sea salt. I air-pop it. I don’t have a microwave.

How she indulges, just a little

If I’m out with a girlfriend and she’s having something I wouldn’t typically eat, like a dessert or fried food, I might indulge in it. I just don’t go overboard. I’ll also have a cocktail out occasionally.

How age factors into her workout

I spend more time warming up. I also notice that weight training is so critical to hold on to muscle tone. I always knew flexibility was important, but now I realize it even more.

I don’t feel the need to be working out at the intensity that I was when I was in my 20s and 30s. Strength training, breaking a sweat and consistency is now key. I’m kind of taking the easier approach because I don’t want to cause an injury — even a minor one. If something made me stop, I would just be a wreck.

November 26, 2021
How to Adapt Your Fitness Routine as You Age
The benefits of exercise aren’t just for the young. In fact, you may experience even more pronounced perks from staying active as an older adult.

Research suggests that exercise protects against numerous chronic conditions, many of which are more common in older people. These include:

cardiovascular disease

stroke

diabetes

some forms of cancer

Activities that focus on balance can reduce the risk of falls, and weight-bearing exercise can strengthen bones, reducing the impact of osteoporosis.

Brain health also gets a boost from time spent at the gym.

According to a narrative review from 2020, higher levels of physical activity not only may help prevent Alzheimer’s disease but also could improve outcomes for people who already have a diagnosis of the condition.

Meanwhile, the emotional benefits of solo and group exercise are well documented.

Studies have found that staying active can reduce the risk of depression in older people and that working out with others can increase feelings of social connectedness and mutual support.
The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age.

As you get more birthdays under your belt, you may find that your focus shifts from body sculpting or high intensity cardio to lower-impact exercise that promotes overall well-being and disease prevention.

Many experts recommend incorporating a blend of exercises, including:

strength

endurance

balance

flexibility

However, if this seems daunting, just remember that any amount of exercise is better than none at all.

“Even if you only spend 15 to 30 minutes per day walking or lifting light weights, it beats sitting,” says certified personal trainer Jessica Jones of FitRated.
Got arthritis? Fatigue? Limited mobility? Here’s how to make the most of your workouts no matter what life throws at you.

Menopause

Going through “the change” can present some unique challenges to your exercise regimen.

During this phase of life, estrogen levels decline, leading to uncomfortable symptoms such as:

hot flashes

mood swings

vaginal dryness

weight gain

“The great news is that exercise in and of itself boosts estrogen levels,” says Jones.

Her go-to for minimizing menopause symptoms: a bit of heart-pumping cardio.

“Raising the heart rate with moderate cardio for just 30 minutes every day can make a significant improvement,” says Jones. “You can start off moderately with 10 to 15 minutes of brisk walking and work your way up to more intensive aerobic activity as your body adapts.”

For even better results, add strength training to the mix.

“Muscle burns three times the calories as fat, and maintaining a toned musculature goes a long way toward preventing slips, falls, and even osteoporosis,” Jones says.

She suggests starting with low weights and high repetitions and then progressing when you’re ready.

Hormonal fluctuations

Along with mood swings and weight gain, you may find that the hormone fluctuations of menopause have cranked up your internal thermostat. Decreases in lean muscle mass may be one reason for this.

Feeling overly warm can make exercise extra uncomfortable.

If you’re working out at home, Jones recommends an easy fix: Simply adjust the temperature of the room.

While at the gym, keep a cool, wet towel within reach, and be sure to stay hydrated!

When a hot flash hits mid-workout, don’t feel you have to power through the heat.

You’re free to decrease the intensity of your activity to give yourself a breather, literally.

“Pause and do deep, diaphragmatic breathing for a couple of minutes,” she advises.

Don’t forget that the right clothing can make a difference too.

As attractive as your favorite yoga pants may be, you may prefer to wear lighter, looser clothing to prevent the vaginal dryness and discomfort that often accompany wearing tight-fitting clothes.

If switching your workout gear doesn’t do the trick, Jones suggests getting additional help.

“Talk to your doctor about the possibility of a low-dose vaginal estrogen treatment to reduce the chafing, soreness, and irritation often caused when combining vaginal dryness with workout pants,” she says.

Arthritis

No one feels like exercising when they’re in pain, but working out with arthritis isn’t necessarily a contradiction in terms.

“When it comes to exercising with osteoarthritis, it’s not as complicated as one might think,” says physical therapist and arthritis specialist Dr. Alyssa Kuhn. “The goal is to do what your joints are prepared for.”

So what does that mean, exactly?

“One rule of thumb is trying movements that don’t cause pain higher than about a 5 out of 10,” says Kuhn. “Many new movements may feel a little uncomfortable at first, but if that discomfort stays the same or even goes away, you’re likely in the clear!”

A bit of extra support from household objects can also ease you into exercising with arthritis.

Kuhn suggests squatting while hanging on to the kitchen sink or doing a small pushup with your hands on the counter.

Aquatic exercises may also offer a manageable, low impact workout option. They help to strengthen with the resistance of water without loading the joints.

Remember to pay attention to how your body responds to a new workout routine.

“Sometimes, although you don’t experience pain during the exercises, you may experience pain afterwards,” says Kuhn. “Swelling and joint pain are common symptoms of doing too much. If you experience this after a specific exercise routine, decrease the amount of repetitions next time.”

Osteoporosis

About 10 million Americans have osteoporosis, a condition that causes lower bone density and increases the risk of fractures.

A diagnosis of osteoporosis may make you feel uncertain about what’s safe at the gym and what’s not.

You may have heard it before, but here it is again: For osteoporosis treatment, weight-bearing exercise is the name of the game.

“The research has shown over and over again that in order to build stronger bones, you have to put weight [on] them,” says Kuhn. “It’s also been shown that higher-impact exercise can actually rebuild bone strength, especially in the hips.”

Start small with simple body-weight-bearing exercises like:

modified pushups

squats

yoga

stair climbing

If you’re feeling uncertain about where to begin, consider working with a trainer or physical therapist who can advise you on safety and technique.

Increased fatigue

In a perfect world, we’d all feel more energized with every passing year. In reality, though, energy levels tend to decline as we age, sometimes sapping our motivation to stay active.

Even when you faithfully hit the gym, you may find yourself tiring more easily during workouts.

“With the aging process comes cellular changes that cause a loss in muscle mass that can lead to fatigue during workouts,” explains Jones.

Counterintuitive as it might seem, the best way to overcome fatigue is to continue to exercise. As you stick with strength and endurance activities, your energy levels will likely begin to improve.

Jones offers the following tips:

Start gradually.

Aim to get at least 2 days per week of strength training using body weight, hand weights, kettlebells, or resistance bands.

Consider low impact bodyweight classes like yoga or tai chi to improve muscle mass and boost energy.

Stretch at the end of your workouts.

“Try short walks or swimming, going a little further each time,” says Jones.

And don’t forget to stretch.

“This improves range of motion and the efficiency of every movement you make during exercise,” she says.

Limited mobility

If an injury or chronic condition has left you with limited mobility, exercise might feel like a discouraging prospect.

Fortunately, a variety of tools can keep you persevering on the path to physical fitness.

“I recommend using support like a kitchen counter or a sturdy chair to get started,” says Kuhn. “You can add a pillow or a cushion to the chair to increase the height of it, or you can also use a bed or a higher surface when starting.”

Similarly, when practicing yoga, set yourself up for success with props like blocks or wedges that raise the “floor” to a higher level.

Still, you may benefit most from consulting a physical therapist or personal trainer. They can advise you on which modifications will work best for you.

Finally, check in on your self-talk.

Rather than focus on the things you can’t do, give yourself credit for overcoming obstacles and making your fitness a priority.
November 25, 2021
5 Easy-To-Follow Fitness Tips For Successful Results
PHOTO: Evolve MMA

Fitness is both an end goal and the process that gets you there. It is a lifestyle that you need to build, block by block. These building blocks take the form of small decisions that you need to make regularly.

This article will explore a few helpful tips that help you to achieve good results that stay with you for the long haul.

Doable fitness goals that are worth pursuing

Taking on a fitness journey is a lifestyle change that quickly improves your physical and emotional health. Regular and consistent exercise also sculpts the body, but only in the medium to long term. For many, the lack of immediate results in the weight loss and muscle departments can be demotivating.

For this reason, you should start your fitness journey with very realistic, gradual milestones. Your fitness journey will be a marathon, after all, not a sprint. The strategies below will help you make enduring changes that will pay off for a long time to come.

Starting over

This section is for anyone who is looking to take up fitness after an extended hiatus. The mere thought of starting a new fitness journey can be intimidating. Your mind may trick you into thinking that you need to clear some impossible hurdles even before starting. There’s only one way to get through this: Start small.

If the idea of going to the gym seems like too much, start with five or ten minutes of exercise right in your home. Make it a point to make this small, daily effort towards exercise. This will rewire your brain to accept that you are capable of setting a goal and working on it. Here is how to rewire your brain to make yourself more consistent.

1) Forming a habit and sticking with it

You’ve overcome the mental block of starting your fitness journey, and now you have to find the motivation to keep going. So there you are, faithfully showing up for every one of your workouts, until one day you just don’t feel like it.

Maybe you didn’t have the energy to wake up early one morning, or a hard day’s work had you running on empty. Missing one morning or evening session can lead to erratic workout patterns, snowballing into another long hiatus. Here’s how to avoid this:

Build a habit by starting small

Diet and exercise are habits you form mentally, even as you form them physically. Your mind can override your body after a long day, and it can wake you up when you would rather sleep in. Here is how to turn the mind into your very own fitness trainer:
- Start with short, easy sessions that are a walkover and stick with the ‘easy’ setting for a week or two.
- Proceed to turn it up a notch to give your body and mind something new to work with. Take care not to discourage yourself by pushing too hard; this is about forming a habit more than anything else.
- Slot your workouts for a time when you have the energy and concentration to get through a few minutes of exercise.
It will take a couple of weeks for your mind to adopt exercise as part of your lifestyle. There are no shortcuts to forming a habit, except for time and repetition. The good news is that it is easy to remain consistent throughout your fitness journey once the habit forms. For motivation, you can change up your workouts whenever you start to get bored.

2) Build muscle to burn fat

PHOTO: Evolve MMA

This applies to anyone, no matter their fitness goals. If you want to lose weight, you need to build muscle and burn fat. If you want sculpted abs, you need to build muscle and burn fat.

You do this by incorporating high-intensity exercise and strength training into your cardio workout. This prevents the loss of muscle while stimulating the formation of new muscle tissue. Muscle burns more calories than other tissue types, which helps you reach your fitness goals that much faster.

3) Some foods will help while others will hurt

You still need fuel to exercise even if weight loss is your ultimate fitness goal. You can take in small amounts of complex carbohydrates before your workouts. This measure becomes even more important as you increase the intensity of your workouts.

Avoid fatty foods before exercise since they can make you sluggish. Also, remember to hydrate before, during, and after your workout sessions. Lastly, reward yourself with a healthy snack a short while after your workouts, preferably a protein-rich one.

4) Find exercises and activities that suit you

Don’t take up jogging if you despise jogging. Stay away from gym settings if you hate the gym. Instead, take up the kinds of activities that you enjoy. If it helps to watch TV as you ride an exercise bike, do that. Maybe competitive sports are more your speed, so find people who like the same sport as you.

Better still, take up martial arts like Muay Thai, which can help you burn up to 1000 calories per hour. There’s a whole world of sporting activities to choose from. Pick one that works with your schedule and your preferences.

5) Find a way to stay accountable

We all need a little help to maintain our enthusiasm as we turn a fitness journey into a healthy lifestyle. Find a friend or support group that will either work out with you or check on you periodically. Having someone to answer to may provide a timely dose of motivation on days when you feel like you just don’t have it in you.

Put your best foot forward

Setting a fitness goal and reaching that goal is an investment that pays off in a big way. We appreciate that you’re already putting your energy into doing something good for yourself just by reading this. Martial arts training provides a fun activity that can burn up to 1000 calories per hour, bringing you closer to your fitness goals.

This article, “5 Easy-To-Follow Fitness Tips For Successful Results”, originally appeared on Evolve MMA, Asia’s No. 1 martial arts organisation.
November 24, 2021