We would like to take a moment to talk about ways to rev your metabolism and get your body burning more calories! Lone Eagle Martial Arts cares about your health, wellness and fitness! Let us help you get into the best shape of your life!
If you haven’t exercised for a while, any type of physical activity will be new, so it almost doesn’t matter what you do for the first several weeks — simply exchanging “nothing” for “something” will do wonders on its own. Walk, hike, cycle, row, jog, swim, repeat.
In the beginning, your priority should be establishing the exercise habit. For that, shorter, more frequent workouts work best.
This Is the Best Weight-Loss Workout
Before long (around the four week mark), “something” won’t cut it anymore, and you’ll need to become more strategic about your workouts to continue losing weight.
Strength training in Richardson Texas trumps traditional cardio (think: jogging) when it comes to shedding fat because it causes a more sustained increase in your metabolism. But an even more effective approach is to combine aerobic and strength training with “metabolic conditioning.” Combine resistance exercises such as the push-up, lunge and squat and conditioning moves such as the burpee and jumping jack into a circuit, performing one set of each move back-to-back without rest. Once you’ve completed all of the exercises, rest for a minute or two, and then do the circuit again. Complete as many circuits as you can.
This is referred to as high intensity interval training (HIIT). Research shows that HIIT has the best cardiovascular boosting, calorie burning benefits of aerobic training, and the muscle building, metabolism revving effects of strength work. It’s also time efficient: The recommendations can be met through 30 to 60 minutes of moderate-intensity exercise five days per week, or just 20 to 60 minutes of vigorous exercise three days per week. In other words, you can cut your workout time almost in half if you increase the intensity.
Consider three days a week a minimum for HIIT. As long as you monitor signs of overtraining (chronic muscle soreness, excessive fatigue, loss of motivation, high resting heart rate), you can do it more often (up to six days a week).
At the same time, you should also try to move more throughout your day outside of your workouts. Even incidental movement such as washing dishes, playing with kids, grocery shopping, and tidying up burns calories, improves circulation, boosts metabolism, improves mood, and combats some of the ill effects of sitting.
Movement is often self-sustaining: The more you do it, the more you’ll want to do it. So start with several short (10-minute) bouts of exercise every day, and progress to three or more longer (20- to 30-minute) workouts every week. Once you notice the difference in how you look and feel — both in terms of your mood and energy-exercise will become a habit you’ll never want to break.