Get the Body You Want Now!

How many times have you listened to your best friend complain about his/her figure? Or, better yet, how many times have you been the one doing the complaining? Well, truth be told, complaining isn’t going to get you far, it may burn some calories, but it’s pointless; just do something about it! If you’re like me, and the one billion others who consider the gym the equivalent of death, test out some of these fitness tips to help get you in shape for the summer season.

1. If you are working out for the first time, don’t over do it! Your body and muscles are not yet used to intense workouts and you can really hurt yourself. Take it one step at a time; stretch before and after a workout and be sure to eat and hydrate.

2. The recommended amount of workout time is 30 minutes at least 3 times a week; however, a 20-minute workout 3 times a week will do the job.

3. Your body is divided into three zones: the upper (arms), the middle (abs), and the lower (legs). According to workout trainers, focus on one of these three zones during your regular workout; don’t focus on all three, save the other zones for the next time you work out.

-Upper Zone: Arm workouts usually include lifting weights or strength training with your hands. Make sure to lift as much and no more than what you can actually lift or you may tear a muscle. Swaying your arms back and forth as you run on the elliptical or treadmill also helps workout the upper zone and it’s less intensive.

Janet Jackson -Middle Zone: Everyone wants to know the secret of great abs and I think I’ve found it: Pilates and/or the concept of Pilates. Pilates is a non-strenuous workout regime, which is a mixture of yoga and exercise that is designed to help improve physical and mental health as well as flexibility and posture. If you can’t get to a Pilates class once a week, it would be helpful to learn the main concept of Pilates: tightening the pelvic muscles. You can practice the tightening of the pelvic muscles by lying down on mat and trying to engage the ‘pelvic floor.’ To do so, try to tighten your lower stomach muscles (past the hips), so that they lie flat on the floor and your back isn’t arched. Keep in mind that this engagement of the pelvic muscles has nothing to do with your stomach so if you find yourself sucking in your stomach or your ribcage is out, try again, without focusing on the stomach.

Once you get the concept of the ‘pelvic floor’ down you can apply it to any workout, not only Pilates. Everyday tasks such as walking or walking up stairs can become an abdomen workout if you just engage your pelvic muscles. Also, if you workout at the gym, make your workout a little more meaningful and effective by tightening your pelvic muscles as you do crunches, run on the treadmill/elliptical, or with whatever you do results are sure to come faster!

Mariah carey -Lower Zone: You may not know it but your lower zone is worked upon everyday through walking. Walking helps strengthen your leg muscles especially for the ladies who wear heels. However, if you still feel the need to workout your lower zone, any workout regime such as running and/or climbing (especially on the stair master) in conjunction with strength training with your legs is more than enough of a workout. Remember don’t push more with your legs than as much as your body can handle, or else you may tear a muscle.

Things to remember:

1. Don’t overwork yourself, start with menial workout regimes and then, work up from there to more intense workouts or whatever you feel comfortable with; listen to your body!

2. Stretch, stretch, stretch! I cannot stress the importance of stretching before and after a workout. Stretching loosens your muscles and prepares your body so the workout is less painful and goes more swiftly.

3. Eat a healthy meal or snack before hitting the gym but wait at least an hour for the food to settle. Never go to the gym or begin working out on an empty stomach. Fruits such as bananas are high in carbohydrates which is just what your body needs during a workout so remember to eat up!

4. Drink plenty of water. Water helps speed up your metabolism by refreshing your system while you workout, so drink. —— By: Anna Dabrowska


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