Springtime has arrived, and with it comes the desire to improve our fitness and look great in those warm-weather clothes. If you’re ready to fast-track your fitness results, these tips can help.
Trade quantity for quality
Instead of sticking to your usual long run, mix things up with some hill training or a quick and intense workout. Push past the comfortable routine and challenge your body to adapt to new movements.
Consider this example: Susan typically walks 3-miles most days of the week. To speed up her progress, she replaces two of those walks with 30 minutes of power walking every other block. Her goal is to be so out of breath that she wants to slow down between those fast-paced intervals.
Switch it up with a new activity
Experimenting with different physical activities like pickleball, paddleboarding, or suspension yoga can reinvigorate your passion for fitness and offer a fun way to burn calories. Low-stress workouts that you genuinely enjoy can help you manage your weight by reducing stress.
For instance, Susan might choose to try kickboxing for a change. While walking is a great way to stay active, it only moves your body in a linear motion; incorporating a boxing workout will add rotation and lateral movement for a more comprehensive fitness routine.
Increase activity, decrease traditional workouts
Ditch the long gym sessions and instead opt for shorter, more focused workouts. Balance the time you spend exercising with other activities that engage the body and mind. Not only will this approach help harmonize your hormones, but it can also improve your overall vitality.
Studies suggest that exercising twice a week tends to balance energy expenditure and activity levels better than more frequent workouts.
Find the perfect frequency for weightlifting
Recent research has shown that lifting weights twice a week compared to once a week can yield significantly higher lean weight gains (3.1 pounds versus 0.7 pounds). It’s essential to optimize your weightlifting schedule to maintain the energy to stay active.
Time your nutrition correctly
Your post-workout meals have a significant impact on muscle health and growth. Prioritize consuming protein-rich meals following exercise to support muscle production and positive hormone responses. Limit carbohydrates after working out, as this can impede the growth hormone and testosterone release necessary for lean muscle gains.
Additionally, if you’re older, consider waiting an hour after your workout to consume more protein. Your body may need more time and increased amounts of protein to process effectively.
Embrace yoga for fat-burning
Yoga may not seem like a calorie-torching activity, but the cortisol-reducing effects can lead to improved fat burning. The meditative focus on breath can help build mindfulness and body awareness, which can make a big difference in the long run.
For those who struggle with emotional eating, consider incorporating yoga into your routine before your evening meal, even for just a few minutes. Building mindfulness can lead to better eating decisions and a healthier mindset around food and your body.
By implementing these tips, you can make significant progress in your fitness journey and feel more confident in your spring and summer wardrobe. Embrace the changes and watch the results roll in.
