The best part? Each workout is only between 30-60 minutes, and all require just minimal equipment. While it won’t be easy, this first week will ease your body into building a leaner, healthier body by utilizing strength training and cardio moves. Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. Go out with friends, or spring for a new pair of jeans.Whether you’ve been wanting to drop those last 10lbs for a few months or have a serious weight-loss journey ahead of you, this month-long lose weight workout program will give your weight loss goals the kickstart they need. Even a pound of weight loss or a pound of muscle gain is reason to reward yourself. Celebrate! It takes weeks to see real changes. Keep a fitness journal or use an app to record your progress - for example, how much you run, walk, or lift and the calories you burn.ġ2. For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.ġ1. Aim for something that’s realistic as a first step. You're not going to skim off 30 pounds in a week. You have a chance to get back into your routine today.ġ0. So what if you missed a week at the gym and polished off a pint of ice cream over the weekend? Leave the guilt in the past. In a few months, fitness can be a regular feature in your day.ĩ. When it’s part of your routine, you won't even have to think about it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. If you can't do 30 minutes at once, break exercise sessions up into 10- or 15-minute bursts.Ĩ. If you work too late to get to a gym, keep a set of weights at home. Can’t find room in your crazy schedule? Take a closer look. Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Studies show you'll also work out longer when you have a pal along.ħ. It's easier to bail out on the gym than on the friend who waits for you there. When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s better to work within your limits, and gradually get stronger.Ħ. It often happens because they can't keep up the boot-camp pace they've forced on themselves. Half of all people who start a new exercise program ditch it within the first year. You don't have to reinvent your entire routine every week, but you do want to shift it around a little.ĥ. Also, switch between machines and free weights when you strength-train. If the elliptical machine is usually your thing, hop on the stair climber for some cardio instead. Do different types of workouts to keep things interesting and to exercise different muscle groups. You'll get the hang of it if you keep making an effort.Ĥ. No one has perfect form the first day of strength training. When that becomes easy, you can make it more challenging.ģ. Maybe you only run a quarter of a mile your first week. You would never try to run 10 miles on day one, right? When you do too much too soon, you’ll end up sore, injured, and discouraged. Those who are "internally motivated" - meaning they exercise because they love it - are the ones who stay in it for the long run.Ģ. Studies show that people who are "externally motivated" - that is, they hit the gym just to look good at your class reunion - don't stick with it. The right attitude and a few tricks can keep your fitness routine on track. Even when you have the best intentions to work out, excuses are so easy to find - “I’m too tired,” or "I’m busy," or "The weather is bad." It's easy to talk yourself out of exercising.
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