New graphic again ^_^ I’m having fun drawing these little characters! =D
1. EAT CLEAN!
- Clean eating is super important for your physical and mental health. Remember to take both nutrients and calories into account when you’re eating. A good amount of calories to eat per day ranges from 1700-2500 depending on your height, weight, and amount of exercise you do. Try to incorporate all the food groups into your meals when eating and also replace refined sugars with complex carbs (white bread —> multigrain bread) and bad fats with good fats (mayo —> avocado)
2. CARDIO! (30-60 minutes per day, 3x per week)
- HIIT (high intensity interval training) is the most effective way to shed body fat. Running, jumping rope, swimming, kick boxing, and zumba are also popular workouts that people do for cardio as well (and they’re fun)! You can’t “spot reduce” (target to lose fat from one area only such as inner thighs, or lower belly, but cardio helps you burn fat from all over your body. Some areas may just be harder to bust (which is where clean eating comes in!!)
- Great HIIT workouts include HIITilates and Insanity
3. STRENGTH! (2x per week)
- Ladies (and gentlemen), don’t be afraid to lift weights…you will not become “bulky” (unless you actively try to bulk)!!! Strength training is important for strengthening your muscles and helping you be the powerful person that you are. Strength training is also important to avoid future injuries when working out. Popular strength training routines include weight lifting and pilates.
- Blogilates has tons of great toning workouts and bodybuilding.com will give you pointers on how to lift based on the body parts you want to work on!
4. REST DAYS!
- Rest days are extremely important for your muscles to recover from the previous day’s workout!! Make sure you give yourself 1-3 days (or as many needed) to allow your body to rest and recover. If you don’t, you will become fatigued and your body will hold on to fat more easily. Your muscles will be less effective/efficient and exercising and training will be counter productive. Taking protein powder also helps with building muscle and muscle recovery
- That’s right, I said it! Don’t be afraid to treat yourself, people!! One or 2 cookies will not ruin 21 (assuming you eat 3 meals per day) healthy meals or the workouts for that week. Reward yourself for your hard work and then continue to be a fit beast from there!
Does anyone know if this works?
Me because this is from personal experience and scientific fact. It’s not a diet or fitness plan. These are general tips that actually have a good effect on your body and health
AND PEOPLE. Let’s not forget how freaking delicious fruit is too!
Give me 8 songs, your choice, and let’s get stronger & fitter together.
A great one for beginners like me, to work up the stamina and strength to keep moving for 30 minutes a day, 5-6 days a week.
5 weeks ago, I couldn’t jog on my rebounder (mini trampoline) for more than 3 minutes at a time. Much sadness. Before the end of 2011, I set a goal that it’s put up or shut up - can’t have a flabby stomach, be out of breath and magically get fit without effort.
I started pushing myself to keep going for 5 minutes, then 8 minutes. Then I picked 3 songs on my iPhone and ran until those songs finished.
Every few days, I’d pick a new song which added another 3 minutes.
Today was my first day running for 32 minutes straight and it makes me proud :) I finished - not in a pile on the floor - but happy and smiling. My next goals are 35, 38 and 45 minutes. I still consider myself a beginner, but the progress is evident just by looking at my playlist :)
So to anyone who is at the beginning and wants a place to start - start with 3 songs (or even 1 or 2) and GO FOR IT. Choose your medicine - running, jogging, rebounding, skating, bike riding, swimming … Just get moving. It starts today!