Are you doing the right amount of repetitions?
To build muscle size do 10-12 repetitions, for toning between 12 and 15 repetitions and for conditioning between 15 and 20 repetitions. When you are reaching the end of the repetitions for your particular goal your muscle should be feeling fatigued.
To build muscle size do 10-12 repetitions, for toning between 12 and 15 repetitions and for conditioning between 15 and 20 repetitions. When you are reaching the end of the repetitions for your particular goal your muscle should be feeling fatigued.
Take a daily walk!
Obviously exercise burns calories and a 30 minute fast walk will burn around 1500 calories each week. That’s 72,000 calories across the year! 72,000 calories is the equivalent to 21lbs of fat! 21lbs of fat is like eating 21 packs of butter!
Obviously exercise burns calories and a 30 minute fast walk will burn around 1500 calories each week. That’s 72,000 calories across the year! 72,000 calories is the equivalent to 21lbs of fat! 21lbs of fat is like eating 21 packs of butter!
Avoid eating large meals!
Try to graze and eat less more often. Eating less more often may assist with your body converting less food into fat and maintain a constant blood sugar level which in turn will make you less likely to experience energy dips.
Try to graze and eat less more often. Eating less more often may assist with your body converting less food into fat and maintain a constant blood sugar level which in turn will make you less likely to experience energy dips.
Reduce the amount of alcohol you drink!!
If you are trying to reduce in size remember to count what you drink. There are 170 calories in a large glass of red wine. That’s around 800 in a bottle! There are 200 calories in a pint of Cider, 130 calories in a pint of lager or bitter and around 130 calories in a spirit and mixer. Yes enjoy a drink from time to time but remember every drink counts towards your daily calorie intake.
If you are trying to reduce in size remember to count what you drink. There are 170 calories in a large glass of red wine. That’s around 800 in a bottle! There are 200 calories in a pint of Cider, 130 calories in a pint of lager or bitter and around 130 calories in a spirit and mixer. Yes enjoy a drink from time to time but remember every drink counts towards your daily calorie intake.
Stay away from the scales!
Scales purely tell you what you weigh and not what your weight is made up of. If you are exercising regularly then you may actually put on weight as your muscles develop but losing fat. In turn, this will mean you are losing inches but not necessarily pounds on the scales. Take body measurements instead. Measure around your thighs, hips, waist and chest (and more if you want to). Remember to measure from the same point each time. The inch loss will assist your motivation to keep up the exercise.
Scales purely tell you what you weigh and not what your weight is made up of. If you are exercising regularly then you may actually put on weight as your muscles develop but losing fat. In turn, this will mean you are losing inches but not necessarily pounds on the scales. Take body measurements instead. Measure around your thighs, hips, waist and chest (and more if you want to). Remember to measure from the same point each time. The inch loss will assist your motivation to keep up the exercise.
Stay hydrated during your workout!
Drinking enough water during exercise is really important. When we exercise we build up heat in the muscles that are being worked which cause internal temperatures to rise. We cool down by perspiring. However, when there is a lot of moisture in the air, evaporation isn’t an effective cooling means and we keep sweating and losing fluids in order to try and stay comfortable. This is why we need to drink to replenish the loss of fluids. Try do drink the equivalent of a glass of water every 15 minutes during your workout. If you can’t drink that much in one go drink smaller amounts but more often.
Drinking enough water during exercise is really important. When we exercise we build up heat in the muscles that are being worked which cause internal temperatures to rise. We cool down by perspiring. However, when there is a lot of moisture in the air, evaporation isn’t an effective cooling means and we keep sweating and losing fluids in order to try and stay comfortable. This is why we need to drink to replenish the loss of fluids. Try do drink the equivalent of a glass of water every 15 minutes during your workout. If you can’t drink that much in one go drink smaller amounts but more often.
Stay Motivated!
Choose to do things you enjoy when you exercise. You may love running on a treadmill but if you don’t why not use a cross trainer or stepper instead? Set yourself realistic goals. I want to drop 3 dress/trouser sizes in 4 weeks isn’t realistic. I want to feel fitter so I’m not out f breath walking up the stairs and I want to reduce my waist, hips and chest by an inch maybe. It is also important to reward yourself. If you are on target to achieve your realistic goal, treat yourself to a nice meal or buy yourself something as a reward. It is also important not to do the same activity day in day out. You may become bored and de motivated. Try a yoga class, spinning class or go for a swim to vary your training.
Choose to do things you enjoy when you exercise. You may love running on a treadmill but if you don’t why not use a cross trainer or stepper instead? Set yourself realistic goals. I want to drop 3 dress/trouser sizes in 4 weeks isn’t realistic. I want to feel fitter so I’m not out f breath walking up the stairs and I want to reduce my waist, hips and chest by an inch maybe. It is also important to reward yourself. If you are on target to achieve your realistic goal, treat yourself to a nice meal or buy yourself something as a reward. It is also important not to do the same activity day in day out. You may become bored and de motivated. Try a yoga class, spinning class or go for a swim to vary your training.
Can you walk to more places?
Every little helps. Park further away from the gym and walk or jog for a warm up. When talking on your mobile stand up and walk around. Use the stairs where possible and not lifts. Walk and talk to your colleagues at work and not email them. Walk to the local shops instead of drive. Think about places that you go to that you could actually walk to or places that you go to that you could park the car a little further away from and walk the rest of the way.
Every little helps. Park further away from the gym and walk or jog for a warm up. When talking on your mobile stand up and walk around. Use the stairs where possible and not lifts. Walk and talk to your colleagues at work and not email them. Walk to the local shops instead of drive. Think about places that you go to that you could actually walk to or places that you go to that you could park the car a little further away from and walk the rest of the way.