10 Proven Steps to a Fit Body
1. Devotional Time
I put this one of the top of the list because I believe devotional time, whether you believe in God, a higher power or no spiritual belief at all, comes down to focus. This can be a time of communing with your Creator, affirmations, meditation, visualization, journaling, goal setting, anything you want it to be. But, it is important to have time to yourself to be very specific, about what it is you want to accomplish daily. It’s also a time to regenerate you.
2. Lift Weights with Enough Intensity
Lifting weights will expand the size of your muscles, which will increase your metabolism. Increased metabolism means increased fat burning. Heavier, challenging weights develop muscle better than small weights. Try performing between 10 -15 repetitions for 3 sets of each exercise. The last few reps of each set should be very challenging without compromising your form. Women should not be afraid to lift weight. Women don't have enough testosterone to develop the bulging muscles you see on men. Instead, women's muscles become stronger and more toned.
3. Exercise First Thing in the Morning
Your blood sugar level is generally at its lowest in the morning. Therefore, you will initiate fat burning sooner in your workout. Generally, it is best to do your weight training before your cardio workout.
4. Time Meals for Greater Fat Burning
Don’t eat a high-carbohydrate meal within 4 hours of exercising. Pre-workout carbohydrates curtail your fat burning during the first 50 minutes of moderate intensity exercise. Eat a high protein meal about an hour after your weight training workout.
5. Eat Protein at Every Meal
When calories are restricted, or when cardiovascular activity is increased, it is important to consume enough protein. It is important that you maintain this lean mass to help you in your fat loss efforts.
6. Space Your Meals Throughout the Day
Eating 5 or more times keeps your body well fueled throughout the day by continually providing it with food energy.
Plus, the more times you eat, the higher your metabolism stays because every time you eat, your metabolism accelerates. Carbohydrates peak at about 1-2 hours. Fats peak at 3-4 hours and proteins peak at 6-7 hours.
7. Exercise 5-6 Times per Week
Studies show that people that exercise 5 days per week lose more fat than people that exercise 3 days per week for a longer period of time.
8. Supplement Carefully during a Period of Fat Loss
Because calories are cut during times of fat loss it is important to supplement your diet with an antioxidant vitamin/mineral formula that contains 100% of the RDA for all essential nutrients.
9. Mix Up the Intensity of Your Cardio Workouts
Low to moderate intensity cardio is best for burning fat, but higher intensity cardio training increases the fat-burning properties of your muscles. So, be sure to do a little high intensity training throughout the week to make your lower intensity work out more efficient.
10. Add Variety to Your Exercise Program
Have you ever known anyone that exercises regularly but his or her body never changes? Your body will eventually adapt to your exercise program to the point that results stop coming. It’s important to modify your program on a regular basis to ensure consistent results.
If you're sick and tired of being sick and tired, you owe it to yourself to do something about it. Where your focus goes, your energy flows!
Choose to make this the year you can say, I did it. I got control of my life, health and fitness.
Choose to live your best life today!
Phyllis Stewart is the author of God’s Temple-40 Days to Total Transformation and This is It. She spent almost 3 years in Iraq serving the troops by managing sports, fitness and recreation facilities and programs. Since returning to the states she is fitness coaching online and by phone and resides in Vienna, Virginia. For more information about Phyllis or her services please visit www.expectsuccesspt.com or email her at phyllis@expectsuccesspt.com.