While eating healthy is always a good idea, try not to restrict yourself. Going hungry can actually hurt your chances of losing weight and gaining muscle since your body goes into starvation mode and your metabolism will slow down.
Drinking water before a meal can also help keep you full so you don’t eat as much. Try drinking 1 to 2 glasses of water before you sit down to eat to keep your portion sizes smaller. Try to avoid alcohol and caffeine, both of which can dehydrate you.
Make sure you warm up and cool down by walking slowly for 5 to 10 minutes before and after your workout. Wear good, supportive running shoes with arch support to keep your feet and legs from getting hurt.
The goal is to get your heart rate going at a healthy clip so that it burns extra energy. If you run out of breath, it is ok to stop and rest for about a minute, but don’t stop long enough for your heart rate to slow down. When you are ready to stop, take a cool-down walk. Walk at a fast pace first then slow down gradually. Don’t forget to stretch after your workouts.
Swimming is a great option if you have problems with your joints or you have arthritis. Make sure you stay hydrated before and after swimming! It’s easy to forget to drink water when you’re swimming in a pool of it.
Everyone’s strength training routine looks different, but oftentimes, people will vary the workouts they do. For example, you might work your legs on Monday, your arms on Tuesday, your core on Wednesday, your back on Thursday, and then rest on Friday. Try weight training 3 to 4 times per week when you first start out. Start low and slow when you begin strength training. Picking up a huge, heavy weight can injure you.
Before you start working out, warm up dynamically by moving all the joints, muscles and body parts you’ll be working on through their full range of motion. [8] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. Get your heartrate up for at least 5 minutes to avoid any injuries during your workout.
Another great exercise for your abs and booty is the glute bridge. Lie flat on your back with your knees bent and pointed toward the ceiling. Engage your core to lift your rear end off the ground, pointing your hips up toward the ceiling. Hold the position for a few seconds, then slowly lower down. [10] X Research source
If you don’t have a bicycle, consider using a stationary bike at the gym. Cycling is also a great cardio workout.
HIIT intervals vary, and you can pick the timing that works well for you. Try doing HIIT workouts about twice a week.
Less sleep also kills your motivation to workout and eat well. We’ve all been there: It’s the end of a stressful day at work, we’re tired, and we have no energy to do the things we told ourselves we’d do at the beginning of the day. Getting a good night’s rest helps keep you energized and motivated, so that when it comes time to hop on the treadmill, you’ll have the willpower to push through.
Getting healthy is always a good goal, but try to focus on building muscle and strength rather than losing weight or slimming down. It will help you focus on the positives instead of what you want to change.
