Spring into Fitness
With summer just around the corner, getting trim and fit is on everyone's mind. But how can you be sure your fitness regime will help you attain your optimal health goals?
First, let's debunk some popular myths about training that you're sure to hear along the way, and which can get in the way of your fitness goals.
Can I spot reduce? The answer is no. If you want to get rid of unwanted belly fat, you can't rely on crunches to melt the fat off that area. Body chemistry doesn't work that way. This is where nutrition comes into play. It's a two stage process - do your abdominal work while paying attention to what you're eating. When the fat melts off, your toned, tight abs while shine through!
Can I speed up your metabolism? Yes and no. Your overall metabolism and your ability to burn fat are set at birth. (To get a clue, check out your parents!). However, exercise will elevate your metabolism for up to eight hours after training, and strength training definitely beats out cardio for overall fat-burning abilities. Remember, muscle burns fat, so the more muscle you have, the greater your ability to burn fat, even at rest!
Will I get muscle-bound by doing weights? Ladies, put this one to rest. Only about one percent of the female population has the ability to build big muscles. That post-workout tightness you feel is not muscle gain, it's the flushing of blood into the muscles, which can last anywhere from 3 days to several months until your body adapts. So don't worry about gaining too much muscle. Push hard and you will tone fast.
So what is the best fitness regime? If you want to tone your muscles, lose the fat, and enjoy a renewed sense of energy and confidence, the rules haven't changed over the years. You need three things - strength training, cardio and nutrition.
Let's start with strength training (not to be confused with resistance training. Resistance training is using your own body weight as resistance, i.e. walking or lunging. Strength training is where you add in additional force from an outside source, i.e. dumbbells or machines). You can choose from a whole-body beginner's workout, 2 to 3 times a week, or an intermediate split routine which you do 4 to 5 times a week. What you choose depends on your interest and your goals, and a qualified trainer can help you create an effective, targeted routine based on these goals. Research shows that doing strength training is the fastest and most complete way to alter your body shape, with more tone and less fat. Strength training also enables you to burn more fat over the long term (remember, muscle burns fat, so the more muscle you have, the more fat you can burn).
Then there's aerobics or cardio. If you want to lose weight while toning your heart and lungs, you need to work up to at least 20 minutes of cardio 4 to 6 times a week, and you must be working at a decent intensity. How hard do you need to push? The general rule of thumb is the 'talk test': you should still be able to carry on a conversation but it should be somewhat difficult for you. So if you can carry on an entire conversation about last night's Survivor episode with ease, you need to pick up the pace! As well, a qualified trainer can formulate an exact cardio plan for you, which will let you know exactly how hard you need to push yourself to enter your 'fat-burning zone'.
And no fitness routine is complete without proper nutrition. A well-balanced supply of complete protein, quality carbohydrates and good fats, as well as ample minerals, antioxidants and supplements, are crucial to any fitness regime. Ask your trainer, or visit your local health food store and discuss your goals with a qualified staff member. They'll help you supplement your training regime to make sure you're getting enough quality supplements to help you build muscle, lose fat, and tone and tighten your body.
Adopt these three aspects of health into your exercise routine and watch your body get into the best shape ever! Summer is just around the corner. So let's get started!