1) High intensity training is the key
If you are undertaking an exercise program, remember shorter, more intense workouts are the key to fitness breakthroughs. There is no need to find the time for medium intensity 60 minute workouts.Patty Katt-Crossley, Personal Trainer and Owner iTrain Fitness Balmain.
2) Boost energy with fibre
Add fibre to your diet to feel lighter during the day and increase your energy levels during exercise.
3) Fibre can help you manage your weight
Foods rich in insoluble fibre can increase a sense of fullness without adding unwanted calories to your diet. In addition, as these foods require more chewing time, they can allow you to register when you're no longer hungry, so you're less likely to overeat.
4) Weight training works!
Include some resistance training in every workout. Lean muscle mass helps the body to burn more calories even when you are not working out.
5) Do something to raise your metabolic rate every day
Try not to miss any opportunity to add movement to your day. Walk up the escalator, take the stairs, park a little bit further away from the front door. Results are measured in small steps.
6) Get outdoors for a change
It’s easy to find ways to build fun and intensity into your outdoor sessions. Benches, steps, kerbsides and low walls can all be used to add variety to your outdoor sessions. Your only limitation is your imagination!
7) Have a well-rounded workout program
To address all the components of fitness, an exercise program needs to include aerobic exercise. Try continuous repetitive movement of large muscle groups that raises your heart rate such as weight lifting, strength training, flexibility exercises or stretching.
8) Be happy, avoid packaged foods
Emerging research in the fields of neuroscience and nutrition show that people who eat a diet of modern processed foods have increased levels of depression, anxiety, mood swings, hyperactivity, and a wide variety of other mental and emotional problems. Exercise has been shown to produce hormones called endorphins that counteract these effects - so eat healthy and train hard!
9) Results take time
It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
10) Your workout keeps working for you all day
You burn more calories during the 23 hours you don’t exercise, than the 1 hour you do. Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate.
11) Recovery is part of your workout
Take the time and allow your muscles to recover from your workout. Muscles need time to repair and grow, so why not indulge yourself in a soothing massage or long bath to improve the flow of blood to sore areas.
12) Don’t use sweat as an indicator of your workout intensity
Everybody reacts differently to different types of exercise. Sweating is an indicator that your body is trying to cool itself down - not an indicator of exertion. You may be burning a significant amount of calories without breaking a sweat.
13) Vary your workouts
Your body will eventually adapt to all exercises so make sure you change them regularly to avoid having your strength training hit a wall and keep seeing results.
14) Do your intense cardiovascular work in the morning
Intense cardiovascular effort has a metabolic effect, meaning your body accelerates the energy you burn after these workouts. Try doing this kind of exercise in the morning, then eat smaller, protein-rich amounts of food to keep the metabolic fires burning.
15) Boost brain power with exercise
Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.
References and Sources: Body and Soul
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