Here is my top 5 list of things to do in order to get in better shape. Get at it!
#1 High Intensity Movement: It’s no mystery that many people are having a lot of success getting in shape by pushing themselves in a HIIT, Tabata, or Interval workout. Whatever name you may call it by, the principles are the same when doing high intensity work. You work at a high effort, rest, and then repeat for a number of sets.
Here are some examples:
Treadmill or cardio machine: 30 seconds fast, 30 seconds active rest.
Weights/resistance training: KB swings, pullups, lunges, pushups, squat&press.
Movements: Box jumps, agility ladder, burpees, side shuffle, bounds.
Running: Run 100m, jog 100m
You can combine any of these exercises and activities. Rest intervals can be in between each exercise or after a string of exercises. Find out what you like, be creative, and push yourself. Do these workouts 1-2 times a week.
#2 Balanced Weight Training: Weight training should complement your body making you stronger for your daily and athletic activities. It should be tailored to your body addressing deficient regions and muscles while developing the strength you want. Example: Many sports require strong quads for speed, power, and quickness. Quadriceps strength should be developed, but it needs to be balanced with glute and hamstring strength to prevent injury. This is essential to keep proper pelvic and leg alignment. Being strong just to be strong can be a goal as well. I did it for years, just be sure you are strong in all areas and have balance in your program.
#3 Cut sugar:
Carbs or not the enemy, but sugar is when it comes to losing body fat. The more you eat, the more you crave. This is due to a rapid drop in blood sugar following a rapid spike from consuming sugar. Cut out ALL the sugar (and bad carbs). You know what these are: soda, candy, pastries, desserts etc. Also cut down your not-so-good carbs: white bread, white rice, pasta, and most cereals.
#4 Low Intensity Movement:
High intensity work is great for results, but it should not be done every workout. Too much leads to injury or unnecessary fatigue. Low intensity work can be done to aid body fat loss, while giving your body a break from higher intensity intervals or weight training. Do 30-60 minutes of lower intensity work where your heart rate is 65-75% of your max heart rate 1-2 times a week.
#5 Adequate Sleep:
It may be obvious that we all feel better after a solid 8 hour sleep, but many may not notice the effects it has on our motivation to exercise and nutritional habits. Being slightly tired can make the difference of whether you decide to go for a workout or be lazy while eating junk food and drinking alcohol. Speaking of junk food, studies have shown that the less sleep you get the more cravings you have while being less satisfied with any food you eat - a double hit. You can still workout while tired, just go for a lighter training session, it’s still worth it. Get 7-8 hours of sleep in order to give yourself the best opportunity for good workouts and healthy eating.
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Jerry Yuhara, CPT, CSCS, CMT #75123
299 California Ave, Suite 120
Palo Alto, CA 94306
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