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5 Great Tips to Follow for a Better Workout Routine

5 Great Tips to Follow for a Better Workout Routine

One resolution that we hear of the most every new year is “I’m going to workout and be fit this year.” Unfortunately, many people usually quit exercising soon after having started.

The reason is usually due to time conflict with their other usual activities. Sadly, though, without a healthy body anything else could become impossible to get done.

This post’s purpose is to share five tips with you that can help you have an enjoyable and yet effective daily workout routine.

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1. Work out early in the morning

While you’re exercising you’re actually boosting up your metabolism, making it more effective in burning unwanted fat. One effective workout session can rev up your metabolism for up to 48 hours. So, exercising in the morning has become even more beneficial since you’ll be eating throughout the day.

Not only that, your energy level is also increased throughout the day after a morning of exercise. According to Ciara Conlon,

“By exercising in the morning you will find that your energy levels much higher throughout the day. It is very difficult to motivate yourself to exercise in the evening, especially if you have had a busy, stressful day at work.”

2. Warm up before you get started

Getting your body ready for a workout session is crucial. You’ll be able to do so through a short warm-up before you actually start working out. Warming up will increase the rate of your cardiovascular system gradually to deliver more blood to your muscles. This will also raise your body’s temperature, getting it ready for your workout session.

It’s best to warm-up by doing activities that use the same muscle group that will be used in your workout. For example, if you’re going to run a couple of miles, do at least 10 minutes of walking first. That will help you to prevent a lot of common injuries. It’s even more important to warm up in the morning since your body temperature may be at its lowest.

3. Start with exercises you’re comfortable with

It’s very important that you start by doing exercises that you enjoy. It’s one of the most common reasons why so many people can’t keep up with their exercise resolution. It’s common sense; if you’re not enjoying what you’re doing chances are that you’ll quite it. It doesn’t matter if it’s exercising or anything else.

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You don’t have to start off by pushing yourself so hard, as long as you can get started, you’ll gradually change the pace to reach your desired level.

Don’t forget to get your pre-workout supplement first. You do need all the help you can find to keep you going and reach your set goal. Your pre-workout supplement will give you more energy as you’re pursuing this goal.

4. Eat healthy meals

Working out and eating unhealthy foods shouldn’t be your plan. If you’re working out to lose weight, you should change your eating habits as well.

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Be very mindful of what you’re eating as well as the time you’re consuming them.

5. Moderation is key

Don’t listen to your colleagues telling you how they’re doing their workout sessions for two to three hours daily. Always keep this in mind: you aren’t them. They may be able to do their sessions for three hours and still go through the remainder of their days comfortably. Unfortunately, you may not be as fit as they are.

Make your sessions as long as you can handle, and you get fitter, you’ll be able to go for longer periods of time. I must warn you that you’ll be in pain for the first couple of weeks so don’t overdo it.

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To wrap up

Keeping our bodies healthy should be our first priority. Without a healthy body, almost all of our chores become impossible. Sadly, many people don’t realize that.

Here’s a summary of the most important points from this post: Exercise in the morning as it’s more beneficial, always start off by warming up, eat healthy, and don’t workout too hard.

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Last Updated on August 10, 2020

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

You may even want to give up but don’t!

I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

1. Are You Starting Your Day with Breakfast?

Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

2. Does Your Metabolism Affect Your fitness?

How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

3. Can Genetics Affect Your Fitness?

Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

4. Does Gender Reduce Your Chances of Losing Weight?

Sounds silly, right? It’s not! This is a great question and the answer is complicated.

According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

5. Are You Eating Before Going to Bed?

Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

6. Can Stress Affect Your Fitness?

Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

7. What if You Have Trouble Sleeping?

Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

An overactive thyroid affects your ability to gain weight, not lose it.

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With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

Summing It Up

There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

Please use these useful tips to help you lose weight, get fit and achieve your dream body.

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Featured photo credit: Debby Hudson via unsplash.com

Reference

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