Recently, I have started working out and let’s face it after a few weeks of working out, when we see some improvements we become a fitness freak. This piece will not show my journey of becoming a fitness freak rather highlighting different ways of working out, diet and some tips. I will mention some basic cardio exercises which will help to burn fat and pre workout meal. I will also like to share weights exercises also but at a later stage.
Cardio exercises should be a mixture of running/walking, cycling, pushups, stretching etc. Even before heavy workout 20 minute cardio exercise is necessary as our muscles need to warm up and get ready for weight lifting. If you are focusing on burn fat and want a toned body, ideally you should do a mixture of cardio exercises and lift weights also. If you lift weights it will help in overall shaping and toning the body.
Most of the people do cardio exercises for fat burning so I have listed a schedule.
- Running – Duration 25 min.
Once on the treadmill don’t let the your body get used to the daily routine, mix it up a little for example start by walking at a nominal speed then after a minute do incline, after few minutes jog (increase the speed). This way it will be a challenge for your body to keep up and you will not get bored.
2. Cycling – Duration 15 minutes.
Here also try to mix the speed variation which will consist of high and low.
3. Crunches –
Lie on your back on the floor with a mat or carpeted surface is more comfort.
Your feet can be flat on the floor or you can keep them suspended in the air during your crunches for that extra affect. Cross your arms in front of your chest or keep them at the side of your head with fingers touching your head. Do not try to pull their head or neck up during the exercise, which can place extra strain on the spine. Lift your shoulders towards the ceiling using your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain. It can be tempting to move your head forward (tucking in your chin to your chest) because it makes you feel. If you have your hands behind your head or neck, don’t let your elbows come together. Keep them level with your ears. Letting your arms close in around your head encourages your head to tilt forward. Exhale and contract your abs as you go up. Pause at the peak. When your shoulders are off the ground, pause and hold that position for a full second (or more). Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well. Take 10 seconds break before to relax your abs before doing another crunch.
4. Jumping – 4 sets, 12 reps in each set.
It is a simple and effective exercise which will contribute in fat burning and toning of the body.
Stand with your feet together and your arms by your sides. Jump, spreading your feet and raising your arms, land with your legs spread around 2-3 feet apart and your arms over your head. Jump again this time coming back to your starting position to complete one repetition. Repeat the motion for a set time period, or for a set number of repetitions.
Lie face down on floor and palms next to chest. Do a push-up, using upward momentum to jump left foot in between hands and quickly stand up into a plie squat as you bring hands beside chest. Reverse motion to start. Continue for 45 seconds, alternating legs.
- Outdoor activity
Indulge in an outdoor activity or game that will result in burning calories.
Pre workout meal
Have protein shake one hour before your workout – it will provide you with the boost when you exercise.
- Fruit – Banana or an apple should be sufficient but not heavy meal should be taken one hour before the workout. These are energizing snacks and bananas are packed with potassium, which aids in maintaining proper nerve and muscle function.
- Oatmeal – Oats are full of fiber and therefore the carbohydrates from them are released into your bloodstream gradually, keeping your energy levels constant during your workout.
- Cereal, yogurt & smoothies.
- Cut down on salt and sugar intake.
- Have boiled or grilled chicken.
- Fish is must add to the diet.
Caution – this article is only for your guidance purposes, please be careful to avoid personal injury.