10 SIMPLE FITNESS TIPS TO MAXIMIZE YOUR RESULTS IN JUST ONE MONTH
A special occasion, such as a wedding or conference, can be a powerful motivator for getting in shape. Avoid extreme diets or regimens that can deplete you or even backfire, leaving you in worse shape. Follow these methods, and you’ll feel stronger and more confident – not to mention that you’ll look amazing in all those group selfies and have everyone asking, “What have you done?” You look fantastic!
1. Add extra cardio
Working out for 30 minutes five days a week on the treadmill or elliptical will help you lose that extra jiggle. Maintain your muscles through regular strength training, but supplement with moderate-intensity exercise to burn fat and stimulate your metabolism.
Add your 30-minute cardio workout to your calendar wherever it fits best – whether it’s first thing in the morning, during your lunch break, or in the evening – to make your new routine simpler to stick to.
2. Do stomach vacuums every day (suck in your tummy)
Stomach vacuums stimulate the inner abdominals, transverse abdominus, and lumbar multifidus, which act as a natural girdle to maintain posture and breathing. These wonderful exercises may be done anywhere, at any time, and will result in superior posture and a tighter-looking midsection after just a few weeks of continuous practice. You’ll see more definition if you’ve already grown the underlying muscle core.
Exhale and inhale. Suck in your stomach and move your navel closer to your spine. Hold for 20 seconds before releasing. Repeat.
3. Ditch the empty carbohydrates
Replace white bread, potatoes, rice, and pasta with nutritious grains like quinoa and more nutrient-dense carbs like sweet potatoes. Bloating can be caused by even the healthiest grains. Reduce your carbohydrate intake in favor of additional vegetables, protein, and healthy fats in your meals.
Reduce the number of carbs and sodium in your diet a few days before your special occasion to reduce bloating and puffiness.
4. Hydrate like crazy
Avoid sugary drinks and alcoholic beverages in favor of water. It will make you feel more invigorated, reduce puffiness, and make it simpler to control your calorie consumption.
To add a pleasant zing to your water pitcher, add sliced cucumbers, limes, oranges, and mint or cilantro. The vegetables will also provide an additional dosage of minerals and vitamins that your skin, muscles, and tissues will appreciate.
5. Cut back on refined sugar
Sugar is “aggressively unbalancing,” interfering with the body’s capacity to metabolize fuel and putting additional strain on the pancreas. It can cause skin problems, puffiness, and cellulite, as well as fatigue and mood swings.
To satisfy cravings, keep berries and whole-milk yogurt available, or treat yourself to a tiny antioxidant-rich square of dark chocolate.
6. Eat healthy fats
A spoonful of nut butter, avocado, or coconut oil is all excellent sources of the healthy fats required for muscle growth. They’re also great go-to snacks for when you’re needing something sweet.
Consume enough fatty fish or take a supplement to help your body grow and maintain muscle.
7. Take detoxifying baths or use the sauna at the gym
Visit the steam room or mineral baths on a regular basis. Not only can they improve the appearance of your skin, but the warm temperature relaxes muscles, speeds up recovery time, and provides several heart-health benefits.
Massaging your arms and legs while in the sauna can help with circulation and muscle recovery.
8. Stand up straight
Posture is something you can work on every day to achieve remarkable gains in a short period of time. Recognize your posture and adjust it whenever possible. Because you’ll be performing stomach vacuums to strengthen your inner core, you can also concentrate on straightening your shoulders and elevating your chest. You won’t have to worry about maintaining proper posture once you’ve made it a habit.
Set your upper body in the proper position and squeeze your back muscles together, training your chest to “remain proud.” Make this a daily habit.
9. Add a protein shake to your strength training day
When it comes to building a stronger, leaner physique, more protein is preferable to calorie restriction alone. There are numerous protein compositions available, however, each individual’s needs vary. Simply strive to increase your protein intake on strength training days.
To get the most out of your protein, consume it after your workout. Consume some carbs, such as bananas or oats.
10. Go to bed early (or wake up a little later)
Because muscle is produced while you sleep, obtaining more rest is a smart idea, especially considering you’ll be working out more.
If you follow our advice and take time during the day to relax and breathe deeply, you’ll be in wonderful form for that big event.