All of us want to be healthy and in shape, and all of us want to get there fast. It is possible doing it quickly, but it is not easy. We have nine tips for you to get in shape fast. Follow them, and I’m sure the results will be visible in no time.
1. Goal: Firm Muscles And Less Fat
Strategy: Full body cardio
A safe way to burn more calories and to shape your muscles is to complement the activities like walking and running with exercises for the upper body.
The most efficient equipment you can use for this is a power belt that will help you engage the arms as well. If you set it to high resistance, you will burn 65% more calories than you would burn if you were just walking, and at the same time, you won’t expose your wrists to additional pressure.
The second option is to use dumbbells, which will help you burn about 25% of calories more than you would if you were just walking or running.
On the other hand, if you do not feel comfortable using any of this equipment, even a simple pumping ( raising your fist to the level of your chin ) will help you burn 5 to 10% more calories.
Swimming, skiing, and exercising on an elliptical machine with moving handles are also great for full-body training.
2. Goal: Getting Stronger
Strategy: divide the training systematically
Benefits of training can be 40% higher if you use variations in weight and a number of repetitions from training to training than they would be if you were to train at the same pace constantly. This kind of training is also called nonlinear periodisation.
Include in your program easier training in order to give your body time to recover so you can train harder on more intense training. Using the following plan try and switch the strength cycle in order to maintain muscle strength.
Monday: go heavy (weights), five to six repetitions, three series with two minutes of rest in between them.
Wednesday: go light, twelve to fifteen repetitions, two series with one minute of rest in between.
Friday: do the training with medium weight, eight to ten repetitions with 2 minutes of rest in between.
Saturday: do explosive exercises ( like the jump from a crouch ) with light weights two to three repetitions, six series.
3. Goal: Stronger Abs
Strategy: pilates mixed with traditional exercises for abs
You do not have to do thousands of crunches to get nicely shaped abs. You will get much better results with a lower number of repetitions and with a higher number of different moves.
Also, your training should definitely include some forms of pilates in order to completely activate all the muscles on your belly. Multidimensional moves require 25%more energy than standard exercises so it takes less time to achieve the same goal and tone your abs.
4. Goal: Avoid Injuries
Strategy: do not overdo it too soon
Whether you are doing strength exercises or running start with doing half of what you think you can do. If you feel the training is not hard, maintain that level for a week and then start raising the difficulty level for about 10% each week until you get to 80% of your maximum.
If you are more experienced in training it can happen that the bad technique or bad posture are the cause of the pain. You should check yourself in the mirror while training.
Make sure that the ears, shoulders, hips, knees and ankles are in the same plane. If you can not do this ask a trainer to help you asses the correctness of your posture.
Also, listen to your body. If you are feeling that the muscles are more than just aching from the training lower the intensity of the training and wait until you feel you are fully recovered.
5. Goal: Faster Metabolism
Strategy: Maximize calorie burn after the training
One demanding training can burn a lot of calories but just imagine what kind of training can get the body into the state to burn calories even after the training.
This phenomenon called additional oxygen consumption after the training can be achieved or better say activated both with cardio and strength training. The higher intensity of the training the higher calorie burn.
When it comes to cardio you should do high-intensity exercises at least for ten minutes and in intervals so you do not injure yourself.
For strength training maximise the number of repetitions in each series. You can try one or both of theses and burn an additional 40 to 60 calories after them.
I know this does not sound like much but in one year this number can go several thousand and after all, you are losing calories while resting how cool is that!
For cardio, you can choose any aerobic activity
-5 minutes of warming up
-5.-6. minute: increase the pace to a very high intensity
-6.-7. minute: rest with a very slow pace
-7.-43. minute: repeat all that you have done between the 5. and 7. minute switching a minute of high intensity with a minute of low-intensity training
-43.-50. minute: steady the pulse gradually lowering the intensity;
Make a circular training 6-10 exercises that activate large muscle groups such as squats, leg press, bench press, rowing… Make sure that the weights are high enough to exhaust the muscle in each last repetition. Do one series of each exercise.
-Warm-up for 5 minutes doing light cardio. Do 10-15 repetitions of each exercise with low or medium weights.
-Do 8-10 repetitions of each exercise but this time with a weight that makes each last repetition very hard to do.
-Have one minute arrest between each exercise.
-Do 12-15 repetitions of each exercise with a weight that makes the last repetition almost impossible to do. Rest 60-90 seconds between each exercise.
6. Goal: Flexibility
Strategy: Stretch the parts of your body that need stretching the most
Your tightest muscles might not be the ones you use in the gym the most. Actually you will achieve the best results if you stretch those chronically tight parts of your body like shoulders and chest muscles.
This especially applies to all of those that spend most of the day at the desk. Try to stay in each stretched position for 10-20 seconds.
-Pectoral muscle: press your hands to each other behind you lower back and get your elbows close to each other. YOu will feel the stretching on the front of the shoulders and chest.
-Upper back: Stand up and place your hands on your hips. Do not bend the hips, legs or head just slightly bend the upper part of your body backwards. Repeat five times.
-Hips: kneel so your right leg is in front bent by 90degrees in the knee. Switch the weight forward making the hips and torso vertical. Repeat five times and then switch legs.
7. Goal: Define Arms And Shoulders
Strategy: Do exercises in three ways
To get more muscle upper body you should do each exercise in three different ways changing the position of wrists and hands with each series.
These small adjustments affect your muscles from different angles and results are much better. For example, do dumbbell curl in a manner that in one series palms are facing up, one facing the inside and one in which your hands are in a small angle facing out on one side.
You will notice the increas in strength within weeks and the change in muscle definition in about a month and a half.
8. Goal: Stronger Bottom Part
Strategy: Double the training
Get double benefit doing exercises that hit glutes and leg muscles at the same time. On each training do one of the following exercises.
-Classic step out: 12-15 repetitions per leg one or two series.
-Step out with a stepper: 10 repetitions per leg 1 to 2 series.
-Step out to the side: 12-15 repetitions per leg 1 or 2 series.
9. Goal: Burn More Calories
Strategy: Include interval training in your cardio routine
During interval training that lasts about 30 minutes, you can burn 30% more calories than during the training of moderate-intensity that lasts the same.
You can apply this technique on any cardio training: split the time of the training to 6-8 equal parts and switch the intensity doing the first half with high intensity and second half with low intensity.
These were just a few tips to help you out achieve your goals quicker. Remember with a good training program you also need a good diet and you will see the results in no time.