Wednesday, April 19, 2017

7 Tips For Staying Fit This Summer…

Summer is coming and I am sure you have thought about ways you can stay fit. I am offering you some well thought out advice on how you can maximize your time invested and stay fit this summer.

Perform 3 high intensity circuits (metabolic workouts) per week: A metabolic workout consists of a circuit (4 or more moves back to back often of non-competing exercises for beginners or intermediates) for the upper body, lower body and core that work every muscle in the body and elevates metabolism anywhere from 24-72 hours post-workout. Metabolic circuits combine strength training with cardiovascular exercise.

For example, alternate the following 5 exercises for 10 reps then rest for 45 seconds-1 minute between sets: body weight squats, push-ups, forward lunges, bent-over rows and planks. Perform 4-6 total rounds for a 20-minute workout you can do anywhere and anytime (be sure and warm up first-always).

Burn to earn…

You need to spend time on a task if you wish to see results. To make exercise a habit it often takes 4-6 weeks of focused energy. There is a 61% likelihood that after missing one workout you will also skip an exercise session the following week, according to a UK study. Keep that in mind the next time you consider foregoing a trip to the gym. You are 2 times more likely to stick to an exercise program when you perform shorter workouts-30 minutes or less-compared to longer sessions, according to a YMCA study. Get to your sweat sessions and burn those calories.

Find a food form supplement: We heavily promote the Isagenix® Cleansing and Fat Burning System. This system supports 3 metabolic functions: cellular cleansing, cellular nourishment, and complete body revitalization. Food form supplement systems can provide a great nutritional foundation and fill in the gaps in your nutrition plan. Nutrition works synergistically. When you give the body optimal nutrition it supports optimal performance, improves health, and promotes optimal body composition. Yes, you still have to eat whole foods and maintain a sensible meal plan.

Remember high fiber carbohydrate foods: Every day focus on consuming nutrient-dense, high-fiber carbohydrate foods such as fruits and vegetables every 2-3 hours. If you must have the other carbohydrates, have them pre-workout (within one to two hours of intensive exercise) when your body best tolerates starches and sugars without unwanted fat gain. Remember a post workout carbohydrate/protein blend (3:1 gram ratio, as high as 5:1 depending on the focus of training).

Release stubborn body fat with high intensity interval training (HIIT): Intensity beats extensity. Intervals provide greater fat release and fitness improvements in less time than traditional aerobic exercise (HIIT works more efficiently). HIIT causes a large release of catecholamines (adrenaline and noradrenalin), which mobilize stubborn fat deposits.

For example, alternate between 30 seconds of maximum effort and up to 90 seconds of active recovery. Perform 5-7 rounds for a 15-20 minute workout; remember to include a 5 minute warm-up, stretch and cool-down. This can be fused into your circuits from above.

Be lean by going green: Consume an unlimited amount of green veggies such as broccoli, green beans, spinach, dark, leafy lettuce and peppers. Green veggies are labeled free foods and are loaded with vitamins, minerals, fiber, antioxidants and phytochemicals, and even water. They also help to prevent hunger and keep you full between meals (so you avoid the binging mentality). Use corn, peas, carrots, beets and potatoes wisely because they can impact your blood sugar (negatively) and have less overall nutritional value when compared with their greener alternatives (some of these are good pre-workout snacks).

Find a Burn Buddy: There is strength in numbers. Study after study supports that when it comes to achieving lasting fitness and full development of an active lifestyle; social support and accountability remain the number one factor. In fact, you are 80% more likely to stick with a workout plan (short or long term) if you have a partner to join you (Strategy One, 1000 people). Bottom line: develop support as you go on your journey.

Try Fitness Boot Camp: Fitness boot camps are popular. There is good reason. Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. The scientists are still trying to figure out why, but they think group exercise may lead to an endorphin surge. No training partner? You will make new burn buddies at RHF Burn30 Bootcamp.

Rock Hard Fitness (RHF) offers Burn30 Bootcamp; 30 minute sessions and addresses the issues in this written correspondence. Training. Coaching. Accountability. Burn. Ouch. Done.


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