For many New Year’s Resolutions, getting in shape for the summer is a big hit. But what if you haven’t exercised before or if it’s been a long time since you’ve had a workout routine. Don’t worry, it’s easy to get back or get started. However, let’s not jump the gun and get hurt along the way. Here are a few pointers to get you started. You can still get toned for the swimsuit season.
Get your diet in check
Getting in shape starts within your kitchen. You can have a great workout, but if you’re not feeding your body what it needs, you may contradict your results. Stay away from greasy hamburgers, fast foods and high sugar foods, as these will hinder your goal. Maintain a balance of protein rich foods such as chicken and fish as the protein will help you build and retain muscle. Also, Doctors don’t recommend fruits, vegetables and whole grains for nothing. They contain fiber, nutrients and vitamins to fuel your body in addition to a surplus of other health benefits.
Decrease your calorie intake
Lessen the calorie intake in your diet. For example if you need 2600 calories to supply your day, lessen your calorie intake to 2100 calories, a difference of 500 calories per day. Click here to determine your daily caloric needs and subtract 500 from that number.
Start slow on your workout
If it has been a while since you’ve had a good workout or maybe you’re starting out, take it a little easy at first. That doesn’t mean do one repetition and quit. Just don’t overexert yourself in the beginning. As your body learns to adjust, increase the intensity with more resistance or more repetitions. Bodyweight exercises are a great place to start for beginners and those who have been sedentary for an extensive time. Examples of bodyweight exercises are:
Another benefit from these is they are compound exercises. This means they work more than one muscle group. Additionally, there are variations of each of these exercises to add difficulty and work specific muscles within the group.
Everyone has heard that cardiovascular training is best for losing weight. This holds true as this burns plenty of calories. However, too much cardio can lead to muscle breakdown. To offset this, it is important to incorporate resistance training. A cardio routine daily or every other day for about 30-45 minutes should be sufficient for your goals.
If you have any previous or current health conditions, consult a physician before starting any diet and/or exercise routine. Stay hydrated with plenty of water. If you begin to feel dizzy, light-headed or nausea, end your workout session and speak with a doctor.