Having a daily plan helps you stay on a consistent track. Knowing what you will be eating, drinking and what activities you’ll be participating in sends a message to your subconscious mind that this is normal. You will not only be developing great habits, you’ll be laying down expectations for others to accept and appreciate. When you say that this is your “squats day” so you won’t be dining and drinking with the girls, you will be able to say it with confidence because you have already developed an active lifestyle.
Walking Benefits The Body And Mind
The best activity for anyone of any age, is walking. Not everyone can walk, of course, but if you can, it is the single most important physical activity that you can do. Why? Because walking affects the mind as well as the body. A minimum of 20 minutes a day can help to stimulate your metabolism and decrease your cortisol levels. Researchers have discovered that a 30 minute walk each day extends your life while reducing the negative effects of depression and anxiety.
A walking program is an excellent gateway into more strenuous exercise. If you start your program with a half hour walk five to six days a week and steadily increase your time each week by 10 minutes, you’ll be comfortably walking for an hour a day within a month. Walking has a direct effect on your endocrine system.
You absolutely need to increase your activity level while you monitor your caloric intake. You don’t need to spend hours in the gym to get fit, at this stage you need to develop consistency. The initial goal is to make it through the first month without feeling like you need to quit (that’s where the mind/body connection will come in).
Once you make your daily walk a habit, it’s time for exercise sessions. Forget about going to the gym just yet. If you have sufficient floor space to lay down, you can start with bodyweight exercises. All you‘ll need at this point is a workout mat. Remember I told you the secret to burning fat and getting fit? Here it is again just in case you missed it.
If you want to get fit, burn fat and keep your muscle then strength training, high-intensity interval training (HIIT), and anaerobic-based circuit training are much better options than long-distance running or plodding away on a treadmill for an hour. You will be able to easily shrink your fat cells while consuming your daily calorie requirement without dieting.
To burn fat and keep the muscle mass you will need to increase your activity level. Those who are getting into shape can benefit from a walking program 5 to 6 days a week along with a strength training program. A three day a week circuit training program is ideal for the beginner. Master these five bodyweight exercises before thinking about lifting weights.
- The Plank
You can get all the benefits of an hour long gym workout in as little as 18 minutes. Health and fitness researchers have consistently proven that a short yet intense fitness system called HIIT (high intensity interval training) can bring about massive gains in fitness (both aerobic capacity and strength gains) when performed several times a week.
Forget about hitting the treadmill for an hour at the gym, try a HIIT workout in your living room instead and you’ll see that you can be challenged at any fitness level. Add a jump rope and a chin up bar to your fitness accessories for a challenging workout. Don’t think you have the strength to do pull-ups or the dexterity and agility for jump rope? You’ll learn how to accomplish either one within 30 days.