You know by now there is no quick short-cut to the perfect beach body. Like everything else in life, fitness requires hard work, dedication, and consistency. But you can make significant progress in the next four to six weeks and see dramatic improvement in your swimsuit physique. Just practice these four diet and exercise tips, and you'll be well on your way.
1. Increase your cardio workout. You already know regular exercise is the key to physical fitness. To maintain your current shape, continue exercising every other day for twenty to thirty minutes. However, if your goal is to lose weight fast, it's time to increase your cardio workout. Aim for every day for thirty to sixty minutes. You can vary your workout, too, adding jogging, running, biking, elliptical, swimming, or even stair climbing.
2. Increase your weight training. Cardio exercise gets you good fat-burning results, but did you know strength training is just as important, if not more important? Lift weights and add resistance for sculpting and toning. Strength training will increase your lean body mass, which boosts your metabolism and helps your body burn more calories not only during workouts but also while resting. Don't wait to add weights to your workout.
3. Eat more often. It may feel counter-intuitive, but more frequent meals are the key to weight-loss success. Rather than starving yourself between two or three daily meals, be consistent with five or six smaller meals. More frequent eating keeps your metabolism high, elevates your mood, and protects against sudden over-eating. If you are aiming for 1200-1500 calories a day, that means 300-400 calories per meal and 150 calorie snacks. Be careful to log your eating, exercise, and energy levels. If you notice yourself fatiguing early or crashing every afternoon, you may not be consuming enough calories to fuel your increased exercise. To keep your progress steady, consider increasing your caloric intake by 300-500 calories to see if that helps.
4. Eat more protein. Protein is the powerhouse fuel for your fitness regimen. There are many reasons top athletes prefer protein. First of all, protein requires up to 30% of its own calories just to digest the meat; this results in fewer net calories. You will eat more, feel full, but have fewer net calories with protein. Secondly, protein contains key nutrients for building lean body mass, the key ingredient for increased metabolism and successful strength training. It is important, however, to not exclude all carbs from a healthy diet. Aim to consume about forty to fifty percent of calories from carbohydrates and thirty to forty percent of calories from protein. Evaluate your progress over a few weeks to see how your fitness goals are going and how you feel on this ratio before increasing proteins yet more. Besides eggs, meat, and fish, protein bars are a healthy part of a high-protein diet for fitness and weight loss.
To learn more about nutrition and exercise, contact us today at Promax Nutrition.