Whether your fitness resolutions this year revolve around running your first half marathon/10k/5k or getting back into shape or increasing the number of pull-ups you can perform or just simply staying fitter during the year, use this guide to get up to speed with smashing any fitness goal.
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#1. Work on multiple muscle groups at a time for faster fitness gains
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Don't just stand there working your arms (or any other body part) in one motion (doing bicep curls, shoulder presses and the likes), if you're looking to up your fitness game, try multi-joint movements that use multiple muscle groups (think squats and deadlifts); you'll be surprised at the overall boost in your fitness, health and muscle gains.
#2. Strength train for postural integrity, not just to build muscle mass
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Sure, strength training builds some muscle mass, but not nearly enough to look like a muscle monster. Since muscle mass burns more calories than fat, gives your body shape and tone, and makes you structurally more sound. Include at least 30-minutes or more of strength training per week, no matter what your fitness goal.
#3. How to find the 'time' to stay active
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Finding ways to stay active during the day not only helps burn calories but keeps your body away from the risk of developing the deadly diseases due to a sedentary lifestyle. Take the stairs, walk while talking on the phone, using a standing workstation, spend some time sitting on a stability ball instead of a chair; be an opportunist and walk or stand whenever you can through the day.
#4. Follow the 10 percent rule to avoid injury
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Avoid increasing your workout mileage by more than 10 percent of what it was the previous week. Increasing it more than 10 percent can put you in harm's way of getting injured; even if you feel superhuman during the week you decide to up the load on your body more than 10 percent.
#5. If you're going to do cardio for fat burn stick to HIIT (high-intensity interval training)
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From being the go-to exercise for fat burn traditional steady-state cardio (think treadmills and elliptical) has earned a bad rap, when it comes to acting as a standalone weapon for fat cell destruction. Instead, combine HIIT with strength training to maximise fat burn and boost metabolism; especially for burning stubborn fat like fat along the waistline.
#6. Stretch after a workout, not before
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Stretching before you workout could be a recipe for injury because your muscle, ligaments and tendons could be too cold to be yanked before they are 'warmed up' enough to do so. It's advisable, instead, to stretch after your workout when your muscles are warm and pliable, and to experience the 'complete' benefits od stretching.
#7. In order to not skip your workouts
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Make yourself accountable towards your fitness goals so you don't go off track. Which means setting goals with tangible outcomes may be your best way to push you into squeezing in your workouts. So sign up for that race you've been wanting to or set a deadline for that wedding you want to get into shape to attend or whatever it is that can drive you to accomplish your fitness goals.
#8. Set small goals instead of going the whole hog
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Setting small goals like being able to perform an 'X' number of pull-ups every week rather than attempting to become a CrossFit athlete, if you're relatively new to working out is more doable. Not only will you feel more satisfied at the end of the month, you'll also be more inspired to set new goals going forward.
#9. Check your fat percentage instead of the number on the weighing scale
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Checking the weighing scale and counting calories may come in handy when trying to achieve a certain weight loss or fitness goal, but check your fat percentage to get an accurate measure of you're at. The lower your body fat percentage the higher your overall fitness levels, no matter what your fitness goals are.
#10. The magic ratio pre-workout is 2:1 (carbs to protein)
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Have a protein shake or a meal high in complex carbs and lean protein at least 30-minutes to an hour before your workout. Not only will this energize you giving you that extra push during your workout but it will also counteract cortisol (a hormone that is responsible for breaking down muscle tissue) buildup during a workout.
#11. The magic ratio post-workout is 4:1 (carbs to protein)
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Have meals with at least 150-calories post your workout with a 4:1 ratio of carbs to protein. You want to not only repair your muscles, but replenish lost energy after a workout; as doing so will not help increase your rate of recovery before your next workout, but also accelerate strength gains.
#12. Tagging alongside a partner who's fitter than you pushes you to become fitter
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Running, biking, weight training, swimming or performing any other kind of workout with someone who is fitter than you pushes you to achieve your best. Whether it's a workout buddy or a stranger on the treadmill next to you, having a wingman is a great way to achieve your fitness goals as well.
#13. Work more muscles simultaneously to drop more body-fat percentage quickly
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Working multiple muscle groups helps create muscle mass and burn calories from all over your body, not just your problematic areas. The more muscle groups your work simultaneously, the quicker your burn fat body-fat from all over, which in turn will help reveal your musculature.
#14. Workout less, but with more intensity to burn more calories overall
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Fortunately, for the ardent busy person of today, current fitness research indicates that short and higher intensity workouts are far more beneficial in every respect. While the average person can burn 400 calories in just 20 minutes of kettlebell exercises, 3-4 45-minute HIIT workouts a week are all you need to lose weight dramatically every month. Even a 10-minute run-up and down the stairs can burn upward of 200 calories! So, there's only so much space for excuses.
#15. Use fitness trackers like Fitbit or the Apple Watch to keep you motivated
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Fitness trackers like Fitbit and the Apple watch are more than just fancy devices that display numbers that go above your head. Setting goals on these devices and tracking these numbers religiously can keep you accountable about your goals. They also act as a motivational tool to keep nudging you along the way.
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