Steps to a Fitter Lifestyle– Part 5 Integrating exercise

Here are the steps I believe is needed to start your body transformation….

1)     Get your mind ready 

2)     Start tracking your food

3)     Work on your mindset

4)     Make it a habit

5)     Integrate exercise

6)     Accept that set backs are a part of the journey  

7)     Stay consistent

Step 5 on your journey to a fitter lifestyle is to integrate exercise.

What kind of exercise?  Well, it should be tailored toward reaching your goals and be something that is enjoyable.  If you are one to say no exercise is enjoyable, then at least find something that you don’t totally hate. 

I believe that you want to lose some fat that is covering your muscles and have some tone or definition. If this is the case, I recommend weight lifting and cardio circuits and High Intensity Interval Training if you dare. 

Cardio will help you burn calories in the now.  Weights will help give your body tone and structure after you lose some of that fat that is covering your muscle.  Also, muscle takes up less space – aka you could weigh the exact same but look slimmer if you build lean muscle. And…..for every pound of muscle you burn more calories at rest. So what does that mean – it increases your metabolism. 

So…what type of cardio?  3 main types – Steady state – treadmill, running, swimming.  HIIT – high intensity interval training – sprinting and all out bursts of energy. And Cardio Circuits – a combo of weights and cardio.  I prefer the later 2.  The reason I do not suggest steady state is because your body is highly adaptable – after doing the same treadmill routine for one month, your body will know what you expect it to do so it will now require less energy meaning burning less calories.  So what do you need to do?  Add more – then  more and then more…And who has time for that?  Not to mention it’s boring. 

So I recommend to all my clients HIIT and Cardio Circuits.  HIIT is pretty challenging – so not all of my clients get HIIT off the bat and depending on injuries or limitations they may not be able to – but that’s quite alright. 

HIIT is a quick, but intense workout – with short bursts of all out effort followed by a brief recovering period.  You can do sprints, burpees, jacks, anything that gets your heart rate to about 80% of your max and then rest and let yourself recover – then you repeat for the duration. I usually set at around 15-20 minutes. 

Cardio circuits – or at least my style is a combination of cardio and moderate/light weights. You would perform a strength training exercise followed by a short cardio session (just enough to raise your HR a bit but not too crazy) then perform another strength exercise followed by cardio.  You would repeat for 30-45 min. 

What workout is the best?   The one that you do – so get your booty moving and member Do U!