As we approach spring break and summer vacation, being beach body ready can be top of mind. Maybe you’ve been hitting the gym hard for months putting on strength but haven’t been tracking your macros. Maybe you missed or fell off your new year’s resolution. Regardless of where you are, we're here to help. For many, just getting back into an exercise routine can seem daunting, while for others, just getting past that weight loss or body fat plateau can seem insurmountable. Get started today with a few quick tips.
Hit The Weight Room
When most people think about getting shredded they think it needs to be endless hours on the treadmill, stairs, or bike. This isn’t the case. Strength training helps you to burn calories while you’re working out and extends that burn even after you finish your last set. Building more lean muscle mass also helps you on your cutting cycle since muscle burns more calories than fat while you’re at rest.
Layer In HIIT
You don’t need a ton of fancy equipment or a gym membership to work in more high intensity interval training (HIIT). We were on to something as kids jumping rope in the driveway. A speed rope is the grown-up version and ideal for anybody looking to burn fat. No gym membership? No problem. Adding in just 10-15 minutes of jumping rope aids in your training will burn calories, enhance coordination, and help improve your heart health.
There’s no debate: what you eat and how you exercise drive your ability to lose unwanted fat. However, it's important to not overlook sleep in the weight loss equation. The amount of sleep each person needs changes based on age. Teenagers need about 9 hours of sleep on average while most adults need 7-8 hours a night. Not getting enough sleep has side effects that will slow down your progress. Without enough sleep you can see increased cortisol levels, the stress hormone that drives your fight or flight response. One study showed that ongoing sleep deprivation can cause increased hunger and appetite.
Proper hydration is key to performance whether you’re doing a long day of cardio or hitting the weights hard. Dehydration is one of the most popular practices for athletes needing to make a weight class to try to shed the last few pounds. While the number might go down temporarily it’s not a permanent fix and can actually hinder your performance. You need water to aid in everything from muscle recovery to digesting your food. It’s reported that more than 40% of regular gym-goers are at least partially dehydrated during their workouts, yet drinking water can increase the number of calories you burn.
Track Your Progress
While weight isn’t the only way to measure progress it’s a great way to keep yourself accountable.
In addition to tracking your weight, another key to success for burning fat and leaning out is to track your food intake. Most people severely underestimate the number of calories they eat in a day. The only truly accurate way to track your food is to measure precisely how much you are adding to your plate.
Everyone wants to have that perfect body when they get into summer. This is only possible when you work out and follow a healthy diet. If you stay consistent, it won’t be long before people start noticing your new chiselled look. Adding in supplements to your diet and exercise routine will help you achieve this faster.