It’s almost time for that much-anticipated holiday season and if you’re like most people, you’re eager to get fit in time to party away. While some people can achieve a transformation within a few months, others need more time to build their fitness and reach their goals. Here are some tips to help you stick to your New Year’s resolutions:
Start slowly and incorporate a variety of exercises into your routine, advises Kate Rector, a certified personal trainer in Dallas. This will give you a sense of how your body reacts to different movements, while also giving you a feel for what works best for you.
“I recommend doing a combination of low-impact movement like walking or hiking and strength training moves such as squats, lunges, and deadlifts,” Rector says. It’s a great way to increase your stamina and muscle mass, while also improving your flexibility.
HIIT (high-intensity interval training) is another great way to boost your fitness in 2 months, as it can improve your heart rate, blood flow and metabolism by up to 50 percent. Just 15 minutes of this type of exercise can burn more calories than an hour on a treadmill.
You should be aiming for 4 to 5 workouts per week as well as a healthy diet, says Rector. She suggests doing a combination of cardio and strength, as long as you don’t overdo it. She also recommends that you incorporate some yoga or tai chi in this stage, as they are beneficial for easing stress and can help reduce muscle soreness.
Make sure you are eating a balanced diet that includes lean proteins and complex carbohydrates, along with plenty of fresh fruits and vegetables. This will ensure that you are getting the right nutrients and avoiding excess sugar, which can lead to weight gain.
Aim to do at least 3 to 5 strength training exercises per week, and perform at least 20 reps for each exercise. This is a great way to strengthen and tone muscles, according to a study published on NCBI.
The results of the study show that combining strength training with aerobic activities, such as walking or running, can yield considerable gains in muscle size and strength within two months.
Muscular strength is vital for building a muscular physique, and it’s one of the most effective ways to sculpt your shape. Studies have shown that a regular resistance training routine can result in substantial gains in muscle size and strength, and the more often you do it, the faster you’ll see results.
During your workouts, focus on proper form, so you don’t injure yourself. Avoid sagging or arching your back, and keep your shoulders tense throughout the entire movement, with your chin tucked in to your chest.
Add in a few short stretches after each workout, and you’ll prevent injuries, stretch your muscles, and feel more confident in your workouts. To do this, try a thigh stretch by standing slightly farther than arm’s length from a wall and gently pulling until you feel a stretch in your thigh, or an upper body stretch by standing straight and placing your palms against a wall and walking them upward to your torso until you feel a stretch in your chest.