After Easter, most of us are in a rush to exercise for the summer, with the aim to lose weight. In addition, we have combined the kilos that we already had leftover with those that we have caught during the holidays (torrijas, tapas from the bar, beer…).
It is normal that during non-working days we get carried away more, gastronomically speaking. But it is not so normal that we only exercise when we want to look good –or decent– at the beach or pool.
But we are not here to reprimand you, but to help you. Because you are not alone in your bikini operation. Leaving everything to the last minute could not be more Spanish, and that is why you need the advice of sports professionals so as not to fail in your attempt to lose weight with physical activity.
The best fitness tips for losing weight, according to those who know the most
As we were saying, nothing prevents you from putting on some sneakers and going for a jog in the park, but you should inform yourself a little before starting –or resuming– physical exercise, either to lose weight or because you have decided that it is time to get in shape
Below, we detail the best advice from the coaches, which will be very useful for you to not fail in your attempt, avoid injuries, achieve your goal of losing weight and, why not, get the taste of sweating from time to time.
Train Only 12 Days A Month
One of the biggest mistakes we make when we start exercising is going to the gym day in and day out. We think that if we repeat the process very often, we will get results faster, and it may be true, but it is also true that it is more than likely that we will give up the habit in a few weeks.
Therefore, experts recommend that we train about three times a week. In this way, we will do it about 12 times a month, which is more than enough if we are just starting out and want to continue with the habit for months – or years, which would be ideal.
Mark On The Calendar The Days You Are Going To Exercise
The same thing always happens to us: the first week, we go to our physical exercise appointment on time, but after ten days we start making excuses and encountering problems. Oh, not today, I’m very tired; I’ve eaten a lot and training is going to make me sick; I’m not going today but tomorrow I’ll double the session … We already know each other.
For this reason, and because we are human, it is best to take a calendar and mark the 12 days of the month that we are going to go to the gym or do any physical activity that we have proposed.
We must take it seriously, especially at the beginning, since we need at least three weeks to create a habit. And you will see that after the first month the body asks for exercise on its own.
Try A New Exercise A Week Until You Find One You Like
If you’re incredibly lazy to exercise, it’s because you’re totally lazy or because you haven’t found a workout you like. Personal trainer Elizabeth Treese assures Health that to avoid this and get a taste for the sport we have to try a new workout a week.
For example, one week we can try spinning, the other aerobics, swimming… and so on until we find something that we like and feel like doing.
Do Push-Ups And Squats At Home: Put On Your Number
Maybe now it seems like a bad idea or you feel lazy, but if you set the goal of doing, for example, 100 squats a day and 50 push-ups a day, you will notice the results in a very short time with just a few minutes a day.
The ideal is that you always do them at the same time, so you will take it as a habit and it will not cost you anything. It sounds silly, but you’ll feel more toned and strong in just a few weeks.
Get Into The Habit Of Walking
Unlike other cardiovascular exercises such as running, walking is easier on the joints and is better suited to all types of people, among other important health benefits, such as:
- Improved blood circulation, sleep, and mood.
- Stronger bones, muscles, and joints.
- Reduced rate of cognitive decline and lower risk of Alzheimer’s.
- A longer and more active life.
- Weight loss.
Regarding the latter, research has confirmed that walking can reduce body mass index (BMI) and waist circumference, as well as the incidence of suffering from mental health conditions, such as anxiety and depression, among many other benefits.
Obviously, and as with any activity, the number of calories each of us can burn while walking will depend on our body weight and our metabolism. However, there is a general pattern that can serve as a guide.
Rest Eight Full Days A Month
Kollins Ezekh, the personal trainer and owner of a gym, assures the aforementioned medium that we should not force our body, and less at the beginning. The ideal, in fact, is to rest at least eight days a month. It can be, for example, on weekends.
And if you’re new to exercise, you may need more days. The best thing is that you learn to listen to your body: “When you feel really exhausted or sore after exercising, plan an extra rest day. Exercise tends to release cortisol, a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be putting stones in your own roof.”
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