Cardio is key
All
too often when people are aiming for a better body they stick to
strength training, because strength means muscles, right? Well, sort of.
If the muscle you are building up is covered by a layer of fat, then
nobody is going to see it. Duke University Medical Center found that
aerobic exercise (in this case 12 miles of jogging per week) is the most
efficient belly-burning method. So, if you want to show off those
washboard abs you’ve been working on, it might be worth doing some
jogging first.
Small changes to your day
Getting
a better body doesn’t have to be all about gruelling sessions in the
gym. Making small changes to your daily routine might not seem like
much, but it’s these small changes that gradually build up to make a big
difference. For example, rather than taking the bus to work, could you
run or cycle instead? Or how about taking the stairs instead of an
escalator? The average person burns around 10 calories per minute whilst
climbing stairs, and 3,000 calories a year if they consistently pick
the stairs over the easier option.
Work out at the office
There
are a whole host of easy exercises that can be performed when you’re at
work, from simple stretches to gradual motion exercises for your
joints. Your job is likely one of the most sedentary aspects of your
life, so any positive change you can make will start to show body-based
results. If your boss isn’t on board, just let them know about a study
carried out by the Center For Disease Control and Prevention, which
proved light exercises can actually improve mental clarity and
concentration.
Focus on form
We
can’t stress this enough; in any form of strength training, perfecting
your form should always come first over how much weight you can lift.
Whilst gradually increasing the amount of reps you perform and the
weight you lift is important, it should never come at the cost of
correct form. It’s fairly simple when you think about it. If you don’t
go through the full range of motion for a certain exercise, then the
full range of muscles you’re trying to target aren’t going to be worked
no matter how heavy the weight is.
Drink more water
This
is one piece of advice you’ll hear more often than any other, and
there’s good reason for that. When you’re dehydrated your workouts will
be significantly harder, as muscle function will be impaired. This means
you’ll be missing out on the full benefit of your exercise sessions,
which will significantly hinder your progress towards a better body.
According to a study published in the Canadian Journal of Applied Physiology,
dehydration can also increase the likelihood of suffering an injury
following aerobic activity, which is obviously something you’ll want to
avoid.
Try yoga
That’s
right, getting a better body doesn’t have to be all about heavy weights
and high intensity cardio. Yoga will improve muscle flexibility,
balance, lung capacity, and even strength. Few other exercises will give
you the full muscle coverage that yoga does, both in terms of
strengthening and ‘lengthening’ the muscles. Don’t worry, we haven’t
gone all ‘new age’ on you – studies have backed this up. For example, SP
Medical College in India found that incorporating yoga into an exercise
regime consistently reduced waist circumference in a wide range of
participants.
Build up your core
Think
of your core as the base for the rest of your body improvements. With a
well-strengthened core, everything else will become much quicker,
easier, and more enjoyable. There are plenty of ways to develop your
core, including crunches, Pilates, and using an exercise ball. Once it’s
stronger, you’ll notice your other workouts gradually become easier due
to the boost in power from your core. It’ll also counteract the effects
of sitting at your desk all day, which will make sure your posture
doesn’t suffer.
Work your backside off
One
common body part both men and women are often eager to improve is their
butt. Butt squeezes (stop giggling) are a simple exercise that can be
worked into your daily routine to gradually develop those buns of steel
you’ve always dreamed of. The best thing about butt squeezes is you
really can do them anywhere – whether it’s standing in line at a shop or
sat at home watching TV, there’s never a bad time to work on your
gluteus maximus.
Mix up your routine
If
you’re set in your ways and stick to one exercise that you enjoy, that
perfect body you’ve been aiming for is never going to happen. Repeating
the same workout means the gains you are enjoying will gradually begin
to decrease, and eventually stop all together as you reach a plateau.
Combat this by mixing up your routine with different forms of training,
varying the intensity of your workouts, and altering your schedule to
keep you and your body on your toes.
Listen to your body
A
slight aching and soreness is to be expected if you’re working on a
better body, especially if you’re gradually building the intensity of
your workouts. Sharp stabbing pains are a whole different story. Learn
to listen to what your body is telling you, and you’ll know when it’s
time to stop. A serious injury as a result of overtraining could lead to
prolonged downtime, during which you could lose some of the body
progress you’ve painstakingly worked towards.
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