Proven Weight Loss Tips and Fitness Tips
Proven Weight Loss Tips and Fitness Tips
Maximize your weight loss efforts with these weight loss tips and fitness tips.
You hear the
same old weight loss tips over and over again: "Eat well and
exercise." Isn't there more to it? Indeed there is! We reveal proven diet
tips and fitness tips to lose weight, keep it off and stay healthy and
motivated.
Three Diet Tips
- Eat nine servings of summer
fruits and vegetables daily. Packed
with vitamins A, C and E, phytochemicals, minerals, carbs and fiber,
produce is healthy, filling, and naturally low in calories and fat. Enjoy
it at meals, snacks and before/after exercise to stay full, feel energized
and lose weight, says Seattle-based nutritionist Susan Kleiner, R.D.,
Ph.D.
- Drink at least eight 8-ounce
glasses of water daily to
stay hydrated, maintain energy and lose weight -- more if your workout
routines take place outdoors or strenuous, says Kleiner. "To build
muscle and increase metabolism, you need to burn fat. And you
can't build muscle and burn fat if you're not well hydrated," she
says. "Drinking plenty of water will help
you feel full and keep you energized for exercise."
- Use lowfat cooking techniques. Avoid frying and sauteing
with butter and use slimmer techniques like steaming, baking, grilling
(the barbecue is
ideal for this), or stir-frying.
Two Fitness Tips
- Do at least 20 minutes of cardio
four times a week. A
short duration of high-intensity activity in your cardio workout routines
will elevate the heart rate for two to four hours, says Kevin Lewis, a
certified personal trainer and owner of State of the Art Fitness in
Woodland Hills, Calif. A good cardio workout, such as an hour of moderate
hiking or cycling burns about
300 calories and 380 calories respectively. Or try a new sport (in-line
skating, surfing) to break out and work muscles you don't normally target.
- "Weight" it out. Just two 30-minute
total-body strength training routines a
week will strengthen and build the muscles you're working and increase
your metabolism, Lewis says. "The goal [for strength training
routines] is to build lean muscle mass, which will result in a bigger
calorie burn," he says.
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More great weight loss tips and tips for cardio workout routines from Shape.]
Here’s how to modify your cardio workout routines and strength training routines for great results.
- Break it up. Only have time for half of
your usual hour-long workout? Go anyway, or do two 30-minute cardio
workout routines or strength training routines during different times of
the day, Lewis says.
- Train for a marathon,
mini-triathlon, or backpacking adventure to take the focus off
weight loss and put it on gaining strength, speed and/or endurance. You'll
lose weight naturally if you balance your calorie intake and stay
committed to your training.
- Ward off exercise boredom by alternating gym workout
routines, trying new machines and classes (yoga, Spinning, Pilates,
kickboxing) or heading outside for hiking, biking, etc.
- Listen to your body. If something doesn't feel
right—you experience muscle cramping, develop
chest pains, become overly fatigued or winded, feel thirsty,
lightheaded or dizzy -- stop and, check it out. If rest doesn't seem to
relieve your concern, talk to your doctor. That way you can catch
potential health problems early rather than risk injury and lose all
momentum, Lewis says.
Plus, here’s the last of our highly effective weight loss tips.
- Set a goal. Figure out why you want to
shed pounds (and whether you even need to) and make sure it's a healthy
and realistic goal, Kleiner says. Being able to say "I lost
weight!" can be just as rewarding as fitting into your slimmer jeans.
Cuase:https://www.shape.com/weight-loss/tips-plans/proven-weight-loss-tips-and-fitness-tips
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