When it comes to weight loss and body repairs, day 1 sometimes begins with an epiphany, jeans too tight, a "that's me"? a look in the mirror or an innocent "are you pregnant"? of a child. But for other friends, the inspiration for the change could come from elsewhere: a deadline.
1 year term: repair
With all this time, you have the possibility to change your body in the right way. Facilitate your new diet and exercise routines to make sure you will follow them, says Mark Beier, a personal trainer at the national academy of sports medicine and owner and founder of Chicago Fit Clubs.
Begin incorporating one to two days of strength training per week and a supplement with two to three days of light heart activity, which can be as simple as a walk outdoors or a 30-45 minute bike ride. Try every week to add a little more speed, resistance or time than the week before.
For a diet, start by researching your drinks, says David Buer, an Atlanta coaching expert and celebrity personal trainer. Americans consume more than a quarter of their calories through fluids, says Buer, so reducing or eliminating sodas, juice and sweetened coffee can reduce your weekly calorie intake.
Make sure you populate your diet with protein and fat. Buer encourages you to incorporate lean proteins with each meal to help stabilize blood sugar levels, speed up fat metabolism, improve recovery after exercise and increase energy during the day. These are vital for maintaining good muscle balance while discarding unwanted fat pounds, he says. This includes beans, turkey, chicken, fish and pork.
To include more fat, eat raw nuts without salt, olive oil, safflower oil and avocado. Fish also contains healthy fats that have a positive impact on our fat metabolism, general cellular energy and functions, even brain function and hair style, skin and nails, says Buer.
6 months term: damage control
So maybe you have a short commitment or your ship is only half a year away. There are still many changes that you can make that will leave you prepared. If you are new with the exercises or have not been regular with your routine, use strength training to complement cardiovascular activity. Start with one or two days of strength training per week and do some light heart activity on other days (at least two days per week). You should challenge yourself weekly by adding more resistance, speed or time to your walk, run or bike ride.Write your goals on a piece of paper or on a blackboard and cross them out when you get them. If you walked fast 45 minutes the last week, try to incorporate a trot (of 10 minutes or whatever you can handle) somewhere in your path.
To keep it fun, set rewards at specific intervals (say, monthly) and when you reach a goal, reward yourself with massage, pedicure or new sportswear. Just remember to keep your rewards with no calories to keep you on track with your ultimate goal.
Once you've done a bit of strength training for a few weeks, Beier suggests converting a full-body separation of three days, of lower and upper body, while also implementing high-intensity interval training. Buer recommends that two or three days include interval training with activations of 20 to 120 seconds of intense activity followed by 20 to 120 seconds of rest for a period of 5 to 10 minutes. Eventually, it continues until 20 minutes of this training. These types of exercise can overload your metabolism by increasing your heart rate that can burn extra fat.
Full body days may include movements such as push-ups, sit-ups, and mountain climbs. The days of the upper body should focus on the chest, arms, shoulders, back and abs, chest, lateral, rowing and dorsal work. The days of the lower body point to the legs, hips and obliques with lunges, squatting and other exercises.
Beier recommends an exercise consisting of a dynamic warm-up, core exercise (such as plates, side plates or bridges), a high-intensity interval training session that incorporates complete and cardiac body movements. For example: he performs a series with dumbbells and with the Bosu ball next to a tape and performs four or five strength exercises (8 to 12 repetitions per exercise). Then he jumps on the treadmill and performs a speed interval like a minute of fast running followed by a 30-second rest. Then return to the strength exercises.
Your diet should mainly consist of chicken, turkey, fish, eggs, dairy, low-sugar Greek yogurt, along with dark green leafy vegetables such as green beans, broccoli, spinach and asparagus, says Buer. Sticking to these types, which are high in nutrients, vitamins, minerals and fibers, will help the digestive process and balance blood sugar levels. If you can control this, you can help control the expansion of the cells, which can lead to weight loss.
3 months term: fine tuning
While three months is a long time for a body change, the nutritional intake and exercise routine can make a significant difference, but you may need to increase the intensity.Cardiac activity should be a brand (at least three times per week) and Beier suggests implementing a four-day, two full-body, one lower-body and one upper-body strength program. This division allows the major muscle groups (legs) to be activated by burning fats one day, which can improve body composition. This balances the days of upper body and full body when your exercises seek to define smaller muscles that do not burn as many calories.
Nutritional changes are critical at this stage if you have not been careful with your diet. Keep lean meats, proteins and healthy fats and try to reduce any carbohydrate after 3 o'clock in the afternoon, when people are usually less active. Unused carbohydrates will be converted into stored energy, also known as fat. Stay on a diet low in sugar and high in vegetables and protein and make sure you're eating every few hours to keep your metabolism up to date.
While an intensive session can be tough, the key to success in training is to set tangible goals and make them part of your daily ritual like brushing your teeth, says Lacey Stone, a Hollywood coaching expert and personal trainer.
"Go to the gym with cool people, take a class (group training) with an attractive instructor, go to a class and create a kind of community," she says. "Baseline is once you start to see the results to reach a point of no return, you do not want to go back to where you were, that moment will make you want to live a healthy lifestyle. "
Some weeks of deadline: last minute changes
Maybe you have booked a weekend at the beach at the last minute or you are in a hurry to get married. Some weeks of time do not leave you much time, but there is something you can do to see yourself a little better.
Normally we look bloated or stagnant when our body retains too much fluid, says Laurel House, a lifestyle author, personal trainer and editor of QuickieChick. So several days before the event, start drinking lots of water and include a lemon or lime salpicón to drain the toxins. Diuretic foods, celery, cranberry juice, dandelion tea, green tea, fennel and parsley also help with bloating while minimizing fluid retention.
High-liquid foods such as asparagus, Brussels sprouts, cucumbers, tomatoes and watermelons also help to eliminate excess water and high-potassium foods such as avocados, dates, papaya, bananas, spinach and salmon, will balance the swelling generated by salt or alcohol.
Within three days of the event, minimize carbohydrates (especially white rice, potatoes, pasta and bread) to allow the body to thin and cover excess water.For every gram of carbohydrates, your body retains 2.5g of water, making you swell, she says. You need carbohydrates for proper brain function and energy, so stick with green vegetables, cabbages and Brussels sprouts.
You can also include foods that burn fat a couple of days before the event, House calls them "bites and benefits". These foods to deflate and burn fat actually help burn fat by diluting it in your body. They include juice from grapes and herbs like jalapeños, cinnamon and fresh ginger. Drains fats with foods high in pectin and lecithin such as bean sprouts, apples and red fruits.
Regarding exercise, cut resistance training for four days before the event and focus strictly on the heart to really burn calories and lose weight in your body. Two days before, he minimizes cardiac exercises and the day before, House suggests not exercising. The muscles will relax and shrink and you will look thinner in general. Minimize water the day of the event to have a sculpted appearance.
If you are showing a particular body part (say, shoulders and arms in a dress without straps), House suggests doing 100 seconds of an exercise 20 minutes before the event (say, sit-ups).
"Your arms will look good and defined and firm, you'll have that toned look, even if you're not," she says.
But like any cleaning or strict diet, "this is not a healthy way to live long-term," House warns. "You can do it for a day, for two days, but not for more than that."
"People say it's very difficult, but in the end you will not feel more than fabulously with yourself?" says House, referring to the big day. "Instead of the temporary pleasure of eating for seconds, will not you feel very well for a whole day?"