Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. Along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. It becomes very difficult to juggle everything that needs to get done, let alone things that you want to do - like going to the gym or working out with friends. In the midst of all these confusions, the most crucial role is played by time management. Though it often seems like there isn't enough time to complete your workouts, but if your target is to have a healthy and fit body that you're proud of is your goal, make it a priority and find a way to fit it into your schedule. Being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. Here are some simple ways that you can shorten your workout session while improving your progress-
1. Get Serious About Your Diet
If you are trying to lose weight, then it is high time that you get very serious about your diet. The simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. The stricter you are with your diet, the less cardio you'll require, because you'll be consuming fewer calories that need to be burned off. This trick is the perfect fix to burst out your frustration bubble building since you have to to spend too much time on the treadmill to hit your fat-loss goals; it's time to take a good, hard look at your food intake. This doesn't mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results.
2. Add Cardio Intervals Between Sets
We have highlighted this point in our blog sometime back already. If you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set.
3. Pre-Exhaust Your Muscles
Another smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. The traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. The smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. For example: on the chest workout day start with flies, isolating your pecs. Transition it to bench press for the compound movement. The end result is that fewer sets of the bench press will be required to fatigue your pecs.
4. Superset is a Smart Key
One of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. This is because one part of the body is put to rest while the other’s working, reducing the total rest time. You could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half.
5. Be Honest About Your Rest Timings
Stop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. Breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. Though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. For any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds.
So now you have it all! You can start implementing these tips into your workout regime to free up more time for your other chores. It's important to remember that you don't have to sacrifice fitness progress to maintain your daily life.
No soda drinks, no ice cream hogging, being careful with the overall calorie intake, working out and yeah the weight started to roll down. This boosted up the confidence so you started going to gym and burnt more calories. Everything was going good, but now you feel stuck as the weight is not going down any further - WEIGHT LOSS PLATEAU!
What has caused this - Are you already at your ideal weight?, Are your goals too high to be achievable? Here steps in the set-point weight - the weight that you body likes to maintain. Though this can be adjusted but it takes time! In the process to lose weight, it can be tempting to cut calories too low to shed pounds faster. The opposite side of this: your muscles are fueled up for energy which results in lowering your metabolism levels. Whether you want to shift your natural set-point weight or it is getting to hard to shed off those extra pounds, here are a few ways which can actually help you overpower the weight-loss plateau -
1. Readjust your calorie intake
Since you have lost weight, your metabolism level goes down as your body now requires less calories for energy. The calorie intake that you initially when you began your weight loss journey will need to be adjusted to match your body’s current needs. It is recommended to readjust your calorie goals after every 15 pounds you lose.
2. Readjust your workout routine
Working out on the elliptical cycle for a long time? It's time to change your workout routine now. The muscles in your body have become used to the same workout pattern which had made it less effective. Try to go out of your comfort zone and try new workouts to get the best results. HIIT is the best way to burn maximum calories and body fat effectively. Just be careful when including HIIT into your routine as doing too much too fast can leave you sore, tired or even injured.
3. Flush it out with fluids
If your body is dehydrated there are high chance of you craving for extra calories. This is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. Keep yourself hydrated and aim to drink at least 3 liters of water per day.
Sound sleep plays a really very important role in helping your body lose weight as it resets your hormones. If your deprive yourself of sleep it can lead to increased cortisol, a stress hormone. Elevated cortisol levels in the body can lead to fat accumulation around the midsection.
5. Be careful with those small bites
An extra bite here, a small bite there also has CALORIES and they DO count even if they aren't on your plate. Check if mindless munching and unhealthy snacking is the main reason, which is keeping you away from your desired results!
6. Intake Quality Foods
Getting over the weight-loss plateau requires far more than just the calories in and calories out mechanism which typically works for weight loss. The things you need to cut weight-loss plateau off is the intake of quality whole foods which includes - high-fiber fruits, beans, lean proteins and raw vegetables. These are the food items which are needed by your body engine to start burning that fat again.
7. Focus on Strength Training
What to burn calories even when you are rest? Try to include weight training in your workout routine. This is simply because the more muscle you have, the more calories you burn, and the more body fat you’ll shed.
8. Go to a doctor
If you have tried to change your calorie and workout routine plus have been more careful with your efforts but still the weight is not going down, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.
If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.
1. WORKOUT LESS - BUT EAT RIGHT
It’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.
As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT.
2. MAXIMIZE YOUR WORKOUTS
Performing short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time.
3. FREEZE YOUR PRODUCE
Going to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups.
4. DRINK MORE WATER
This is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing.
5. SLEEP WELL
Not getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine.
6. TAKE YOUR MULTIVITAMINS
Taking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain.
<p><span style="font-size: 20px;">If you are looking for a delectable breakfast or dessert option, this Chia <strong>Quinoa Porridge</strong> is perfect for you. Quinoa is a superfood that can be easily used in sweet and savory dishes. This grain is loaded with protein and fiber which are excellent for nutritious meals! Further, everyone knows that chia seeds are the seeds from the chia plant belonging to the mint family – Lamiaceae, native to central & southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black). <strong>So get ready to enjoy this one as breakfast after a morning workout to repair the exhausted muscles and load yourself with proteins –</strong><br><br></span><span style="font-size: 22px;"><strong>INGREDIENTS</strong></span><span style="font-size: 20px;"><br><br>Cooked quinoa – 1 cup<br>Chia seeds – 1 tbsp<br>Almond milk – 1.5 cup<br>Coconut oil – 1 tsp<br>Nutmeg – 1/4 tsp<br>Cinnamon – 1/4 tsp<br>Natural vanilla essence – 1/2 tsp<br>A handful of fresh fruits & nuts<br><br></span><span style="font-size: 22px;"><strong>METHOD</strong></span><span style="font-size: 20px;"><br><br>1. Place a pot on medium-high heat and add cooked quinoa, chia seeds, almond milk, natural vanilla, coconut oil, nutmeg, and cinnamon. Bring to the boil, then reduce heat and simmer for approx 10-15 mins.<br>2. Serve and top with almonds, sliced banana, blueberries, and cinnamon.<br><br><strong>Here are some easy to make Healthy Dip Recipes</strong></span></p><p><span style="font-size: 20px;"><br>One of the most common reasons for your <strong>weight gain is the dips</strong> you are having along with your favorite snacks. No matter how delectable those cheesy and salsa dips look they are not considered healthy, and cannot be consumed daily. If you are looking for some healthy alternative go for a dip with <strong>yogurt as the main base</strong> as it contains proteins and healthy nutrients. Today we have got some amazing options for the dips from which you can choose and enjoy your parties and get together without any health concerns. Check them out now –<br><br></span><span style="font-size: 22px;"><strong>1. Pumpkin Dip</strong></span><span style="font-size: 20px;"><br><br>This is one of the healthiest dips you can enjoy with your snacks. Grind a small piece of pumpkin along with the cinnamon for a pulpy yummy dip. This is a great option for people looking for weight loss as pumpkin is low in calories.<br><br></span><span style="font-size: 22px;"><strong>2. Cucumber Dip</strong></span><span style="font-size: 20px;"><br><br>Another amazing dip that tastes yummylicious with baked snacks is this creamy cucumber dip. To make this one, blend cucumber, yogurt, fresh cream, and seasonings together and serve chilled.<br><br></span><span style="font-size: 22px;"><strong>3. Red Dip</strong></span><span style="font-size: 20px;"><br><br>Tomato is the best ingredient to make a healthy dip. For this one, you require tomato, cream, and seasoning and just swirl to get a pulpy dip which can be easily enjoyed with smoked chicken or grilled veggies.<br><br></span><span style="font-size: 22px;"><strong>4. Sweet Dip</strong></span><span style="font-size: 20px;"><br><br>Sometimes you are looking for sweet dips also and this one is the ultimate resort for such cravings. To make this you need only 2 ingredients – a ripe banana and spoon of honey. Doesn’t it sound tasty already?<br><br></span><span style="font-size: 22px;"><strong>5. Yogurt Dill Dip</strong></span><span style="font-size: 20px;"><br><br>This tangy dip is also a great option for people looking for weight loss as it is low in calories and high in protein owing to its main ingredient which is a non-fat Greek yogurt. For this one, you need fresh dill, yogurt, lemon juice, garlic, and seasonings. Mix all the ingredients and serve chilled with crackers or veggie sticks.<br><br></span><span style="font-size: 22px;"><strong>6. Edamole</strong></span><span style="font-size: 20px;"><br><br>Does it sound familiar? Indeed it is! Guacamole with edamame – high in protein and fiber, low in fat and calories, this sweet, fresh, and light dish is perfect for summer. For this one blend edamame with oil, lemon juice, garlic clove, and seasonings. Add diced tomatoes to this dip and serve with whole-wheat crackers, pita bread, veggies sticks, or bread.</span></p><p><br></p><p><br></p>...