Through the years, we’ve inevitably stumbled into someone that has radically changed their physique. It could be the woman in the office that lost over a hundred pounds, the guy down the street that runs marathons after battling heart problems or a family member that recently got into a sporting activity.
When we talk to these people to gain insight into how they accomplished their goals, we hear a variety of exercise routines and diets that they follow. You may hear terms thrown around like such as high-intensity interval training, CrossFit, resistance bands and powerlifting.
To put it mildly, all of these terminologies confuse would-be gym-goers and cause them to skip their workout. If you’ve ever wanted insight as to what exercise is best for you, or how to burn as much fat as possible, here’s what you need to know.
Developing the Right Mindset for Lifelong Success
Before we discuss the intricate details that make up exercise performance and weightlifting, we must understand the mindset required to ensure your success. Located below is a brief questionnaire that you can use to gauge your current mentality towards working out and getting into great shape:
- Do you view getting in shape as something that comes easy for some and hard for others?
- When you attain your fitness goals, do you plan to keep putting in hard work?
- Have you followed a fad diet in the past? If so, what results did you achieve?
- Did you go to the gym or take fitness classes in the past?
- Are any of your friends or family members active or athletic?
- Do you believe you can attain your fitness goals?
- Are you ready to experience results like never before?
After answering these questions, we highly encourage you to ponder upon the way you answered them. Regardless of your past, you can get into great shape and shed unwanted weight that has accumulated over the years. You must believe that you are deserving of a great body, a healthy cardiovascular system and to be seen as an active person. If you’re ready to get started on this journey, let’s get started.
Bike riding, without a doubt, is one of the most enjoyable ways to lose weight and get into shape. The beauty of using a bike as a tool for weight loss is that you can control the amount of resistance you want to use for your workout.
The next time you’re out and about, make a journey through your local neighborhood to spot areas where you can ride a bike. For most people, they’re within a few miles of a trail, park, hills or other terrains that will engage the muscles in their lower body. Use these areas to begin your weight loss journey!
The beauty of getting into a rowing routine is that it’s very forgiving on your joints, muscles and ligaments. For some individuals, especially as they mature, high-intensity workout routines are simply out of their capabilities. The beating and pounding motion can lead to ailments such as inflammation, shin splints, muscle tearing and extreme fatigue.
If you don’t have a canoe or rowboat, don’t fret! Local gyms use rowing machines where participants can lock their feet into the device and grab onto a handle. From here, the key is to use the lower extremities and glutes to move through the rowing motion. With the number of calories you burn during a short session, it’s no wonder that rowing is increasing in popularity.
High-Intensity Interval Training
Are you someone who has little time to get a workout in? If you fall into this category, perhaps high-intensity interval training (HIIT) is the perfect solution for you. The beauty of the HIIT approach is that you get an impactful workout in a fraction of the time as other routines.
The framework of HIIT follows a 15-minute workout with periods of all-out effort, followed by periods of light activity. If that sounds confusing, think of it like this: Perform a movement with 100% effort, followed by an exercise that requires 30% effort. You will follow this back-and-forth periodization for a total of 15 minutes. Located below are a few ideas that you can use for your next HIIT workout:
- 30-second sprints followed by 1-minute walking periods.
- All-out jump rope for 1 minute followed by 30 seconds of walking in place.
- Stationary bike with high resistance for 1 minute followed by a light cruise for 30 seconds.
- Hill runs where you sprint to the top and walk on the way down.
- Battle ropes for 45 seconds to a minute followed by 30 seconds of rest.
As you can see by these workout examples, your body is in a constant state of controlled chaos. The science is out, too; HIIT is one of the most effective workouts you can do. However, we must advise you to take it easy when you start with this framework. Stick with one or two sessions per week until your stamina increases.
A common misconception within the realm of fitness is that we must be in a constant state of agony to get the results we want. And while it’s good to challenge yourself, it can be counterproductive to go past your body’s natural limitations.
In a general sense, your body loses weight by burning more calories than it needs to maintain its current mass. If we understand this basic principle, we can begin to shape a workout routine that we enjoy. With the seasons changing and the year coming to an end, it has never been a better time to get out into the world and explore.
Do you know of a hiking trail or scenic area where you can casually walk? If so, you can use this environment as the foundation of your weight loss. The goal with walking is to maintain a brisk pace to keep your heart rate elevated and your cardiovascular system working. As a rule of thumb, you should be able to have a light conversation with a friend, but anything less or more than that may be counterproductive.
Use Your Creativity
As we conclude, we want to encourage you to use your creativity and come up with a workout routine that suits your needs and desires. Although the exercises listed above will drastically transform your health and body, they’re just the tip of the iceberg. Keep experimenting with various movements to find what feels the best. Good luck and make the remainder of 2020, and into 2021, the best era of your life!