The prospect of losing weight and staying fitter is gaining more appeal and has become a more rampant goal amongst people today. It is quite a worthy aim especially when the multiple health and psychological advantages come into play. Positive outcomes such as a stronger body, better health, enhanced fitness and stamina, a happier and healthy mind, and other benefits stand tall. The good thing is that all these culminate in a longer, healthier, and happier life.
To achieve this, there are specific routines to follow and adhere to strictly. Physical exercises and gym workouts when done haphazardly, might just end up wearing you down daily but eventually doesn’t delivers the intended result. There have been many instances where people get engaged for months and still don’t lose weight. Some even end up adding. So, let us get down to more practical steps, which will be buttressed by professional quotes and bits of advice rendered by fitness specialists.
- My first piece of nugget to you is to create order while working out. Have a laid down schedule as this will help you to maintain discipline and also have a larger impact on your body.
- Have a journal for writing down your goals and daily exercises. You would not appreciate this now as you would in future, so trust me on this.
- Also, as a beginner, don’t attempt too much on your first day(s). Start small and advance gradually, so that you don’t put your body through a shock and suffer pains later, or even an injury.
- Make sure to get enough quality sleep per night to ensure you can recover well in between workouts- shoot for 7-9 hours per night.
- Drink plenty of water spaced throughout the day and prepare healthy snacks just in case you are out and get hungry.
Remember, diet plays more of a role in fat loss than high-intensity workouts. I will end by rephrasing a quote I read from fitness-great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”(culled from http://www.muscleandfitness.com/workouts/workout-routines/6-week-fat-blast-workout-routine).
Experts usually recommend a combination of cardiovascular and strength training in the quest for weight loss such as these two below.
The kettlebell swing
- In this exercise, the kettlebell is held with two hands while assuming a bending position, such that the equipment is in between the legs. Then with much effort, it is swung away from the body and upwards until it gets to the same horizontal level with the shoulders. This is repeatedly done.
- Its benefit is that it works on your shoulder, waist, and knees. It enhances the power output of your entire frame. Also, it places much demand on your breathing, thereby, improving your cardiovascular limits. The kettle swing is one useful means to test your bodily and mental balance, as it sways you forth and back.
The weighted crunch using the dumbbell
- This involves you lying down and facing up, with the legs clamped and on the floor, such that the knees are bent perpendicularly to the trunk. The dumbbell is held to the chest with two hands while you attempt some slight sit-ups.
- You gain from this as it works on both your lower and higher abdominal muscles, as well as your obliques.
Finally, Jon Erikkawamoto’s words here provide a superb summary “Losing fat and taking your body fat percentage down is not an easy task. It is not usually an easy task accomplishing alone. You are going to need a great support team to help you stay on track”. Preferably, get involved with a nearby gym where you will meet more experienced people.