Maintaining a beneficial fitness routine can be easier said than done when it comes to the demands of modern life. You may be a working professional or a busy mom, but whatever your current circumstances, with a bit of preparation and organization you too can make time to reap the rewards of a regular training regime.
1. Eat Wholesome, Balanced Meals
Healthy eating is the most fundamental factor when adopting a fitness and training regime; quite frankly you can’t have one without the other. You are what you eat and every mouthful of food should be carefully thought out. See it like this, if you hit your exercise regime hard but don’t ensure you are eating the correct nutrition then your exercise may have the opposite affect and you may lose weight you don’t need to lose. If you are eating too much compared to your energy expenditure then you will gain weight. Structured, well-balanced meals are the key – lean protein sources to develop lean muscle tissue and low GI carbohydrates to fuel your workouts and keep you full for longer.
2. Stay Motivated
The key to maintaining a beneficial fitness routine is to stay motivated. Look at your schedule and decide when and where you can fit in your exercising and stick to it. It’s imperative to stay on track with your progress. Keep a fitness log or workout logbook and write down every workout you complete so you are holding yourself accountable. You will be able to track how hard you found the workouts so you know if you need to push yourself harder and when to add in extra reps. You can also use your workout log to track your water and food intake. Ensure you are eating all your meals per day and drinking at least eight glasses of water. If you know you like to binge at certain times write it down and make a conscious effort to substitute with healthy foods.
3. Play Your Favorite Tunes
It has been proven that listening to your favorite uplifting music will enhance your workout and keep you feeling motivated and on top! While you are training, put your headphones on and pump out some of your favorite tunes! Not only will your workout feel like it goes by faster, but you will also feel super motivated!
4. Stick to 20 minutes a Day
Exercise is extremely beneficial to your mental and physical wellbeing. If you can get moving for just 20 minutes every day or at least 4 times a week, you will start reaping the rewards pretty fast. Anything you can do will benefit you, be it a brisk walk, a run, a cycle or 20 minutes in your home gym. You may not have known this but the best time to work out is in the morning, this is because it spikes your metabolism and gives you an abundance of endorphins so you will be able to enjoy improved concentration and a better mood throughout the day.
5. Try These
If you are stuck with how to train or what to workout then try the below workouts on alternate days with the aim of training a total of four times a week.
Image Credit: @criene
HIIT Cardio – High intensity interval training
HIIT cardio is an extremely beneficial form of training as it elevates your heart rate which means your body will still be burning calories long after you have finished. It’s also very time effective and many studies have proved that it is more effective at burning fat than steady state cardio. How do you do it? Choose your cardio method, be it a treadmill, a bike, or walking or running out in the open.
First interval – 1minute steady state
Second Interval – 1 minute as fast as you can
And repeat the intervals until you have completed 20 minutes
When this becomes too easy you can progress the workout by increasing the time of the fast intervals.
Image Credit: @criene
Full body toning
Circuit training is an excellent way to work your whole body anywhere. You can perform a circuit at the gym, outdoors, in your garden or in your home so you never have to miss out! Perform the below exercises in a circuit so one straight after the other and then when all 4 are complete have 60 seconds rest. Perform the complete circuit 4 times.
Jump Squats x 10
Lunges x 20 (10 each leg)
Ab crunch x 10
Push-ups x 10
The great thing about the above workouts is that both can be progressed, you can do either for a longer amount of time, faster intervals and more reps or circuits. They have been designed to provide you with groundwork to get going and then progress as you improve or get more time to perform the exercise. Making time to exercise regularly is imperative to your health and wellbeing, you will feel better about yourself and be able to focus better. Performing cardio and resistance like the above examples will enable you to improve your cardiovascular health and tone up your muscles.
Main Image Credit: @criene