So you’ve been putting in your time at the gym to reach those summer #goals. You sweat through the minutes, reps and miles relying on the fact that this very workout will be the one to make you stronger and better than when you started. But are you pairing the right workout and nutrition to reach your specific goal? How do you know if your fitness program is “the one?” Checkout our tips to ensure you are right on track.
1. Your Goal: Weight Loss
Types of Exercise:
Doing total body workouts 3-4/week with cardio or yoga in between is the best way to shed those stubborn lbs. Doing four to five exercises in a row then resting for 60 seconds is a great way to kick start your metabolism. For example: Start with a set of 15 body weight squats, 15 push ups, 15 jumping jacks, then 15 lunges all without rest. Then take a minute to catch your breath, get some water and then start the next set.
Lower carb diets will create rapid fat loss, but they don’t have to make you miserable. Keep it consistent with a balanced diet full of real foods that you love to eat! After your workout, enjoy a balance of fats, carbs and protein. Try mixing up a delicious shake with almond milk, peanut butter and a scoop of protein powder.
2. Your Goal is Building Muscle
Types of Exercise:
The key to getting strong? Show each muscle group some love. Dedicate an entire day to each muscle area: monday is legs, tuesday is back, etc. Work exercises like olympic lifts, barbell back squats, deadlifts, heavy presses, and pull ups into your routine to bulk up quickest. Keep your reps below 10 per set and increase weight each time.
Building muscle requires a higher carbohydrate and protein count. Fat is also a major key as it will help you absorb all those nutrients. Your perfect post-workout shake: grass fed whole milk, two scoops protein powder, avocado, spinach, and blueberries.
3. Your Goal is Toning Your Body
Types of Exercise:
Attaining that killer beach bod will require a combination of cardio + weights. One way to do this; mix in some cardio for 15 minutes before and after weight lifting. One workout routine to try: 20 barbell squats, 20 shoulder raises, 400 meter run, 60 second plank. Rest and repeat. Challenge yourself by going faster each set!
Have a balanced diet of about 40/30/30 which means 40% of your calories come from protein, 30% from fat and carbs. Eat real, nutritious foods and cut out the processed/fast food crap. Stay consistent with your diet! Your ideal post workout shake: almond milk, one scoop of protein powder, peanut butter, and strawberries.
Need more workout ideas? Check out our Stay Fit Pinterest board!
In a world where we check to see abs after our first workout, it can be difficult to stay on track and trust the process. True, lasting changes can take at least 3-4 weeks to show, so don’t get discouraged! Putting the Netflix binge on hold for just one workout has been proven to improve mood, sleep and mental clarity.
If you’ve been consistent with your workouts for a few months, but still find your body in a plateau, it could be a sign you need to switch up your routine. A strong indicator of how your body is responding to any program is how well you recover. Exercise should be energizing, so if you feel wrecked leaving the gym that may be a sign your body isn’t agreeing with your workout. Recovery days should be programmed into your exercise regime to allow muscle to build and grow.
We’re sure you’ve heard it before, but it can’t be emphasized enough; your number one priority should be how you’re powering your body. You can’t expect to improve your body or performance when you skimp out on nutrients your body needs (vitamins, carbs, sufficient calories). Every nutrient has a function and finding the right balance to support your specific exercise is key. Set yourself up for success by having a balanced, nutrient-packed post workout meal on hand and ready to eat 20-30 minutes after your sweat session.