Skipping still remains one of the best full body cardio workouts and is essential when trying to strip down the body fat. Boxers use this form of cardio a lot from 20mins to an hour in one go to get to their desired weight. It works all the muscles in the body at one time. Try speeding your skipping up, high knees or foot shuffles so you don’t get bored. Calories burnt skipping will outweigh anything you do on an elliptical machine. My suggestion is that it definitely should put in your routine.
Tip 7- Don’t like the gym take up a sport!
I believe there has to be some form of enjoyment when training to get the body that you desire. If the gym is DEFINETLY not for you and not just out of laziness then don’t make it a chore because you will not benefit from this.
Try taking up a sport that you did in school or college that you enjoyed or try something completely new. This will give you encouragement to continue to go regularly and will take away a lot of pressure on you to train. You will be learning something new or excited about getting back into a sport you loved plus you will be getting your sweat on.
It’s a win-win situation
Tip 8 – Play that funky Music!
A good playlist that will motivate you during your training sessions will always be a benefit to your training output.
It will help you focus and not distract you with what is going on around you. It does not matter what type of music it is but it has to get you in the mood to train. i know some people that like slow jams, classical, chilled Rnb to train too whilst others like listening to heavy bass genres such as rock, grime and hip hop.
Go on your iTunes and set up your own playlist to get you in the training mood.
Tip 9 – Static stretches vs Dynamic stretches
Dynamic stretches involve moving parts of your body and gradually increasing the reach, speed of movement or both. In other words, it is stretching with movement. This should be done in forms of repetitions rather or time. The movement should be controlled and not exceed the body’s range of motion.
Dynamic stretches should take place before or part of a warm up:
Increase the body’s core temperature
Increase muscle temperature
Stimulate the nervous system
Decrease chance of injury due to increased range of movement and muscle length
Static stretches involve reaching a point of tension and then holding. For example, reaching for your toes to stretch your hamstring and holding the stretch. This form of stretching does, however, decrease eccentric strength for one hour after, decreases force by 5% and decreases the rate of peak production by 8%. Therefore, static stretches are best performed after activity and can be done with cool down activities.
These stretches allow the body to perform better whilst training and helps speed up your recovery process afterwards when DOMS arrive. A lot of people tend to shy away from doing this as they think it is not important but not stretching at all will shorten your muscles, limit your range of motion, give you a higher chance of being injured and effect your movement as you get older.
Look up at mobility exercises to do during your training sessions.
Tip 10 – Know the difference between weight loss & fat loss!
Two different goals provide two different body types.
Weight loss is mainly reducing muscle size through excessive aerobic cardio (elliptical machines ,jogging) with minimal resistance training very good for improving fitness but aesthetics or any tone to your body shape would be minimal, this would make you lighter on the scale but visually will give you a thinnish look in the mirror. Bare in mind when looking at scale readings it is your muscle mass that gives your weight reading as it is denser than body fat.
Fat loss is the reduction of body fat around your muscles. For best results, interval/hit cardio training/ resistance weight training is most suited to those that want to have more of a shapely figure or aesthetics (beach body). Your weight loss from a scales point of view would be minimal as using resistance training to work the muscles increases their growth but speeds up your metabolism to burn fat even when your not training. Women have more oestrogen than men so lifting weights would not make them masculine or as big as men which is sometimes the myth.
Before you start your fitness journey “Know the difference between weight loss & fat loss!”
Tip 11- Judge your progress via photos rather than a scale!
This tip is for all of those that are scale worshippers lol You see pounds drop off but in your hearts of hearts you look in the mirror and do not see that much of a change. Is that you? Or is it reversed, that you have put on pounds but you feel you look better in the mirror but devastated that your not at the weight you first thought and now you’re confused?
This goes back to my very other Tip (know the difference between weightloss and fatloss) by knowing exactly what you want to achieve body wise you can establish what is your focus.
If it is aesthetics/toned figure you are after then what it says on a scale should not worry you and your focus should be on your body fat percentage.
If it is to be slim with minimal muscle definition then weightloss judged by the scale should be your focus.
As mentioned before, Muscle weighs more than fat so if a bodybuilder jumped on a scale they will be heavy but would they look it?
Alternatively, if someone slim went on a scale and hit there target weight would that necessarily mean they have hit their body definition goals?
It depends on the outcome you want but the best way I feel to judge your progress is a selfie in a mirror,a measuring tap and how you feel in your clothes. Also when doing a photo do it in the same lighting same setting and same angle for consistent analysis, if not as similar as you can.
Mirror never lies!