During the colder part of the year, a lot of people gain some weight. Not only does it come naturally, as a way to protect us from the cold, but also as a result of eating a lot more during the winter holidays, like Thanksgiving and Christmas.
Combined with more days staying in and not being engaged in as many physical activities, it is easy to let the pounds pile up.
However, as the weather becomes nicer, it is time to consider getting in shape. So, find the best gym near you, get your game face on, and take the plunge. Here are some of the most effective and useful routines and exercises you can do.
How to Burn Fat
A lot of people believe that in order to burn fat, you need to do a lot of cardio and have countless repetitions of similar exercises. However, over time, many professional personal trainers and successful fitness instructors have come up with a different and more effective way to burn fat.
What you want to do is bolster your metabolism and burn fat. Cardio is effective in that way, but it’s a long road, it will take a lot of time.
If, however, you want to get results fast, the best way to go is building muscles. Building muscles will increase your metabolism quickly and keep it fairly fast, so you won’t regain the weight so easily.
Going In Strong
In order to jumpstart your metabolism, be prepared to really push your body – you will be doing fewer reps, but with much heavier weights.
Gyms usually have numerous classes you can take part in, or you can design your own exercise session. If you are really dedicated, you can even try to incorporate some really tricky and difficult exercises like the farmer’s walk and deadlift.
Even though cardio isn’t going to be particularly useful as a fat burning exercise, it is still useful as a warmup and cooldown exercise.
If you are planning to do a high-intensity training, you need to prepare your body for the strain. Cardio makes an ideal warm-up since it isn’t too straining, but warms up your muscles to prepare them for your training.
Diet Is the Other Cornerstone
Even though you may assume that this rigorous exercise routine is enough to get you in shape in no time, the old maxim that your diet is more than 70% of your success in the gym still holds true.
Simply put, you will need to manage what you eat in concord with this exercise routine to get the maximum effect.
Like most other exercise-oriented diets, this routine also includes eating plenty of protein and cutting the carbs as much as possible. However, even if you don’t follow the diet as strictly, you can still get a lot of this routine.
You can split this routine throughout the week, including rest days, or you can do it on back-to-back days if you feel like you are physically fit.
On the first day of your exercise, you should focus on the upper body, including pullups, bench presses, and dumbbell rows. Remember to push the weight as much as you can, while limiting reps to 5-10 per set, with a total of 3 sets per exercise.
Day two should be focused on the core, so consider squats, deadlifts, pushups, and planks.
Day three should shift the focus to your legs and back, so you can try a variety of squats, as well as dips. Finally, day four should once again focus on the upper body and include bench presses and farmer’s walk exercises.
This routine is just one of the many similar routines which can get you the results quickly. The first results will be visible in days, whereas the full potential of the routine can be attained in a month, or a month and a halt, depending on the intensity.