We sat down with our Fit Body Boot Camp Team to round up the top 10 easy fitness tips to help you get you strong and in shape before summer hits! Start implementing these tips, turn them into habits and you’re on your way to the fitness lifestyle of your dreams. Well, not dreams, they’re pretty attainable as long as you stick to your routine. As we like to say, be your own #fitspo.
Fitness Tip # 1
Replace slow cardio (Treadmill, Elliptical) with High Intensity Interval Training.
Toning your body and getting those muscles leaned is all about fast high intensity workouts paired with Active Rest (which are exactly the types of workout we specialize in at FBBC). You want to get your heart rate going up and down when you exercise increasing your metabolism which then maximizes your potential to burn fat throughout the day! Simply running on a treadmill or working on an elliptical does not help your body get to that elevated metabolic state.
Fitness Tip # 2
We can’t emphasize this enough. Your solution to stop feeling sluggish in the morning is to make sure you get something in your stomach as soon as you wake up. All it takes is 45 seconds! Have a yoghurt or a banana on the go so you have the energy to kickstart your day and so you don’t eat more than you’re supposed to at lunch!
Fitness Tip # 3
Warm up exercises instead of stretches
You’re always told to stretch before a workout but static stretching done before exercising can reduce your overall power and increase injury risk. Dynamic stretching & warm up exercises is what you want to do before an activity and that consists of basic body weight moves such as lunges, jumping jacks, squats and jogging in place. Doing a combination of those types of exercises would be ideal. Static stretching should be done after your workout/activity.
Fitness Tip #4
Sore muscles? Do light activity, DO NOT BED REST.
Reduce your muscle aches by continuously being active. Yes, that is how it works. Perform a few light exercises at home. Push ups.. bicycle crunches, just don’t completely put your muscles to rest for long. When blood flow is increased to your muscle tissue, you recover faster!
Fitness Tip #5
Focus on FEELING GOOD instead of Body Image.
Strong is the new sexy. Do not obsess over the number on the scale, your weight is not equivalent to your fitness level. You can be really skinny but still be unfit. Likewise, you can be really muscular but be considered overweight according to BMI so NUMBERS DON’T MEAN ANYTHING especially since muscle weighs more than fat. Work out to feel good as being in shape helps you in every aspect of your life — it helps you sleep better at night, boosts your energy throughout the day, and puts you in a better mood.
Fitness Tip # 6
Nutrition is key.
If your eating habits are poor, all that exercising goes out the window. Make sure what you’re eating throughout the day is healthy, especially your post-workout snack! Studies show those who exercise for an hour or longer end up eating more throughout the day. The danger comes when you excuse your food choices on the intense workout you had that morning. Those miles of running certainly give you the right to a milkshake at lunch, right? Wrong. Wouldn’t a candy bar be a great reward for a hard workout? No. All the calories you burned during your workout can be gained back in a few bites or sips if you’re not careful.
Examples of healthy food? Salmon, eggs, spinach, baked yams, avocados!
Fitness Tip #7
GET ENOUGH SLEEP!
Sounds easy enough, right? Someone who’s sleep deprived craves food that satisfies the reward centers in their brain. Sweets, chips and sodas may provide a burst of energy, but they soon leave you feeling depleted and hungry for more.
When you don’t get enough sleep, you’re more prone to stress and any time you’re stressed, your body produces more cortisol. Cortisol is a stress hormone that helps regulate many of your body’s natural processes, including appetite, blood sugar levels, and the metabolism of fats, carbohydrates, and protein. High levels of cortisol signal your body to conserve energy, slow metabolism, and increase blood sugar, all of which interfere with your ability to lose weight.
So that’s our top 7 easy fitness tips! Let us know if you adopt any of these and how it’s helping your fitness journey.
Remember that we are here to help you along the way, call 778-565-9190 to speak to our Fit Body Boot Camp experts for more fitness tips or if you have any questions!