Stay and stay in shape can be a challenge. For many of us, it is difficult to get up from the sofa. So what is the secret of the people who have managed to exercise a way of life?
Back Fat Loss Workout - 10 Workout Secrets: Expert Exercise Tips
Your secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip to keep a successful fitness regimen.
<"Itallstartedwith20minutesonatreadmill,"hesays."Hesays."ThedifferencebetweenmysuccessandotherswhofoughtisthatIdiditeveryday.Noexerciseprogramintheworldworksifyoudonotconsistently."The American Exercise Council (ACE) recently interviewed 1,000 personal coaches certified by the ACE on the best techniques to fit. Its first three suggestions:
- Strength training. Even 20 minutes a day twice a week will help tone the whole body.
- Training interval. "In its most basic form, interval training can involve walking for two minutes, running for two, and alternating this pattern over the length of training," says Cedric Bryant, PhD, FACSM, Director Cience to Ace. "It's an extremely efficient and productive way of exercises."
- Increased cardio / aerobic exercise. Bryant suggests accumulating 60 minutes or one more day of physical activity of low to moderate intensity, such as walking, running or dancing.
"Do not strive for perfection or an unlikely goal that can not be met," says Kara Thompson, a spokesman for the International Association of healthcatch and sportsclub (IHRSA). "Focus on increasing healthy behaviors."
In other words, do not worry if you can not run a 5K still. Make a habit walk 15 minutes a day, and add time, distance and intensity from there.
Find a friend or relative you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage each other. Exercise together. Use this as an opportunity to enjoy each other's company and strengthen the relationship."
very busy to get to the gym? Tennis Star Martina Navratilova, Health and Fitness Ambassador to AARP, knows one thing or two about being busy and staying in shape.
Make your plan fit into your life, it advises an article on the AARP website. "You do not need chic exercise gymnastics and gyms to stay in shape."
If you have floor space, try simple floor exercises for target areas such as hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats and lunges). Aim for 10-12 repetitions of each exercise by adding more repetitions and intensity as you build strength.
Make sure you choose an activity that you really enjoy doing, suggests Los Angeles Celebrity coach Sebastien LAGREE.
"If you hate weights, do not go to the gym. You can lose weight and get shaped with any type of training or activity," he says.
and choose something that is convenient. Stone climbing can be a great workout, but if you live in a city, it is not something you will be doing every day.
"Working while you have more energy will produce the best results," says Theodosakis.
Especially if you are first starting, Theodosakis suggests having a professional evaluation to determine what types of exercise you need most.
"For some people, attention to flexibility or balance and agility, it may be more important than the training or aerobics of resistance," he says. "By getting a professional evaluation, you can determine your weaker links and focus on them. This will improve your overall fitness balance."
"Fitness is a state of mind," says Fitness Professional and Life Coach Allan Fine Calgary, Alberta, Canada. One of the tricks of purposes to get and get motivated is to read blogs or websites showing how the others were successful. "Who inspires you?" he asks.
Finally, remember that even if you follow all these tips, there will be high and low, setbacks and victories, advised Navratilova. Just be patient, and do not give up, she says on the AARP website: "Hold on, and you will see solid results."
