Although three weeks may not seem like much In time, you can see significant improvements in your general physical condition and see visible changes in your body in 21 days. Implementing a consistent program of diet and exercise will change your body and your life and will serve you for the following years. According to the American Council on Exercise, interval training is a way to quickly increase your level of exercise and boost your metabolism, which in turn helps you lose weight.
Eliminate junk food from your diet and replace it with fruits, vegetables, protein and whole grains. Sugar and refined flour in processed foods are saboteurs of diets. Switching to a "clean" diet in which you eat as many natural foods as you can will give you more energy to exercise and help reduce the line of your waist.
Begin an interval training program. Try to do at least 30 minutes of exercise at least five days a week. Alternate between moderate or intense activity, in which you sweat and have difficulties to hold a conversation, but you can still talk, with short impulses of exercise in the upper limits of your cardiovascular capacity. A simple interval training for beginners is to alternate two or three minutes walking quickly with a minute jogging.
Add weight training to your routine. Lifting weights develops your muscles, those that burn more calories than fat, even when you do not exercise. Do three sets of 8 to 10 repetitions of each exercise. When it becomes too easy, the amount of weight you lift increases. If you do not want to use weights, try calisthenics exercises that use body weight as resistance. Some examples include bars (pullups), pushups (push-ups) and sit-ups.
Purchase a yoga mat. If you have never practiced yoga, there are expert instructions on YogaJournal. com that will help you become flexible. To be really fit, your muscles must be long and strong. The quadriceps, calves and tight hamstrings as well as an inflexible abdomen can cause injuries. It is important to stretch, as well as strengthen.
Keep track of your progress. It is easy to get discouraged when you do not see immediate results and you will not go from flaccidity to having developed muscles in three weeks. However, when you write your weight and initial measurements and review them once a week, you can see the progress at the end of the 21 days. This progress may be all you need to stick to your exercise program.
Find an exercise partner to help you meet your goals. Challenge a friend to join the gym with you or to accompany you to walk after work.It's easy to stay on track if you have someone who encourages you and keeps you honest.
Consult your healthcare provider before starting an exercise program for the first time, if you stayed away from exercise programs for a while or if you have a chronic health problem.