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5 Quick Steps to Get Back into Shape
1. Get Intense
Forget about how long your workouts take. Your results aren’t dependant on whether or not your workout lasted an 1 hour or 2 hours. Stop looking in the mirror and socializing with that cute girl or guy and get busy busting your ass.
30-40 minutes is a perfect amount of time to fit in a full body training session. Also a shorter and more intense workout can boost your metabolism up to 24 hours after your workout is done. I will definitely take that. Remember to focus on eating every 2-4 hours the next day to aid in keeping metabolism levels hi
2. Sprint like Bolt
You can accelerate fat loss by switching from long cardio sessions to short sprint intervals. If you live in a rainy climate, don’t worry. You can do sprint intervals on a treadmill or machine.
Try this sprint interval on any machine:
Round 1: 1 min moderate speed
Round 2: 35 sec high intensity speed
Round 3: 45 sec slow speed
Round 4: 45 sec high intensity speed
Round 5: 1 min slow speed
Round 6: 45 sec moderate speed
Round 7: 30 sec high intensity speed
Repeat
3. Protein Huh? Not Again
Protein takes the most energy to break down, aids in burning more calories and repairing muscle, and increases metabolism. Try having a lean protein with each meal in your day and watch the fat melt away. Did that just rhyme? Check out the truth behind protein to learn more about what to eat.
Some good Sources of Lean Protein
- Lean Meats: Turkey, Chicken, Tuna, Lean Beef, Bison
- Fish: also a great source of Omega 3 Fatty Acids
- Lean Dairy: Cottage cheese and Greek Yogurt
4. Veggie Time
I love pasta and bread like everyone and don’t take me to the Cheesecake Factory because I can’t help myself to their awesome bread but if your goal is for fat loss try getting your carbohydrates from somewhere else.
Try substituting breads and pastas with veggies in the kitchen. Vegetables are carbohydrates that are low and calories meaning you can get a filling meal without the added amount of calories.
5. Stepping Stones
This is probably the most important and often overlooked step. Don’t try to do everything at once, it will only overwhelm you and maybe even discourage you. Start slow, incorporating one element at a time. Remember it takes stepping stones to get to the end of the path.
Don’t jump into 2 a day training sessions if you usually workout 2 times a week. Just add another day of working out and see how you feel. Once it get’s consistent add another! If you eat 3 meals a day, don’t jump to 8. Start adding a small snack as a meal and I promise transitioning to eating every couple hours will be much easier.
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