’10 Simple Fitness Tips That Helped Me Get Fit, Lose Fat & Tone Muscles’ – Monica May
I think you’ll agree with me when I say that nowadays, the internet is loaded up with so much fitness and health info that it just gets overwhelming.
There are so many people that claim they’re fitness experts, and they all have different opinions on what’s good for you and what’s not.
That’s actually the main reason why so many people still struggle to lose weight and get fit.
There is so much misleading info in the modern fitness world, that it’s almost impossible to determine wrong from right.
That’s why I decided to give you my 10 simple fitness tips.
Fitness is all about taking small steps and making small changes.
And these simple fitness tips I have for you, helped me lose fat, tone muscles and become a better athlete.
I always like to say that the first step to losing weight and getting fit is to constantly learn about fitness and health.
And that’s exactly what we’re doing today!
Get fit, lose weight, tone muscles, maximize the fat burn, and become a better athlete.
Let’s get started right away!
Let’s Get Fit
Tip #1: Weight Lifting Is The Key
You might already know this, but I have to make sure we check it off the list for starters.
Strength training is the key to toned muscles, getting fit, and bettering your performance.
And not only that you should include it in your everyday lifestyle, but you should definitely make sure to give your 100% when doing it.
Lightweight for light muscles is a COMPLETELY WRONG opinion, that most of the girls are used to saying.
You have to understand that in order to change yourself, you have to challenge yourself on a daily basis.
That’s why lifting weights works so good – because it challenges your muscles and pushes your whole body to its limits.
Tip #2: Work On Your Body As A Whole Piece
Spot training or spot reducing isn’t possible – you’ll have to work on your body as a whole piece.
Regardless of what they say on TV, you can’t lose fat just on your belly, arms or thighs.
Fat loss is the result of a consistent and effective cardio program and diet plan which causes a total loss of fat over your entire body.” – Fitness And Power
So stop doing thousands of crunches in an attempt to get a six-pack, because that’s not possible.
Skipping some muscle groups, while concentrating on others is a big mistake.
You’re only slowing yourself down.
Your body is a whole piece, so you should work on it that way.
Tips #3: High-Intensity Is Key
Working out should be anything but boring.
Meaning, working out shouldn’t be about long boring cardio sessions, with low-intensity, that take hours of your day.
To make working out a routine, you need to make it exciting, explosive, and fast.
In other words, what you really need to get fit is a diverse workout program that gets your heart rate up in a matter of seconds, makes you sweat like crazy, and one that doesn’t take too much of your time.
I myself started doing HIIT a few years back and it was one of those moments in life when I got an epiphany.
“Where have you been all my life?!”
After long years of a gym workout, doing mostly weightlifting split training that lasts for hours and boring cardio on a machine that feels like an eternity, I realized that I’ve been wasting precious time on something that’s not that effective.
Oh, the countless times I’ve left the gym after an hour and a half of workout, without even breaking a serious sweat and without feeling like I’ve reached my maximum…
Not to mention cardio, which when done on a cardio machine, takes at least 15 minutes just to enter the fat-burning zone and start sweating.
Well, ladies, that’s not the case with HIIT.
HIIT is designed to push you to the limits in a shorter amount of time, giving you the best results ever.
My training sessions are now 30 minutes a day, warm-up included, followed by amazing results I got in the first few weeks.
The underlying principle of these workouts is – train hard, close to 100% rest a little, train hard, rest a little, repeat.
It’s actually the intervals that allow you to keep pushing into your max effort training zone and this is where the real results happen.
For more, you can check out my Burn Baby Burn workout program.
Tip #4: Include Compound Exercises In Your Training
Compound workouts are movements that engage more than one joint.
Isolation exercises have their own benefits for sure, but compound movements are the foundation of every weightlifting program and are absolutely vital for successful training.
You should also make sure to add them at the beginning of your training sessions and to combine them with more explosive and higher intensity movements.
Your training should revolve around the first one or two movements in your program, because these moves are the most beneficial.
If you put your entire nut-sack into your first movement and don’t hold back, you’ll be better off than the Nancys who stuff an hour with less-than-useful movements so they can pat themselves on the back.” – Bodybuilding
Tip #5: Do Constant Changes
A workout plan can work perfectly, but it won’t work forever.
Sooner or later your body will get used to the stress it goes through and will adapt to the movements you put it through, and that’s the main reason why you should change up your workout routine on a daily basis.
Starting from increasing the weight you lift and increasing the reps in each set, to changing up the exercises and intervals.
This way, your body will stay challenged and you will continue to get fit and gain amazing results.
Tip #6: You Get Fit In The Kitchen
You should know that no great body is built on a poor diet.
Without eating foods that are rich in nutrients, and are really healthy and good for you – you can’t expect it to work.
You can get the best results while working out, but still, ruin it all with a bad diet.
It’s 80% diet, 20% workout, and that’s a fact we shouldn’t ignore when it comes to getting fit and losing weight.
You can’t out-train a bad diet, so make sure to start eating healthy today!
Check out my 28-Day Meal Plan for more!
Tip #7: Kick Out Sugars And Bad Carbs
Sugar is fitness and health’s worst enemy.
It has to be left out of the picture if you want to maintain a healthy life.
What you should focus on is eating foods that are high in proteins, fibers, healthy fats, vitamins and minerals, and kick out plain carbs and as many sugary sources as you can!
Sugar is the main cause for heart disease, diabetes and obesity, and causes many other organ dysfunctions, so if you really want to improve your health and get fit for life, you should forget about it!
Stop eating foods like:
- Sugars (refined sugars, candy, chocolate…)
- Junk foods and snacks
- Sugary and fizzy drinks (this includes fruit juices and alcohol)
- Highly processed, simple carbs
- Processed grains and baked goods
- Trans fats, refined vegetable oils, and spreads.
They are the reason why you gain weight in the first place, so make sure to minimize the intake as much as you can.
Tip #8: Work Out At Least 4 Times A Week
You are what you do on a daily basis.
If you want to get fit and stay fit, you have to make sure to add the training sessions on your daily menu.
The perfect exercise plan would be to exercise 5 times a week.
However, I don’t like to take a rest 2 days in a row, so I usually work out 3 days in a row, then take 1 day rest, then 2 days in a row, and 1 day rest.
Also, if you have to rest more than one day, do it, just make sure to never rest more than 3 days.
Remember, consistency is key.
Tip #9: Take The Right Supplements
There is no need to take supplements in order to get fit, however they can help you achieve your goals faster.
So why not, right?
One of the supplements I use is whey protein.
It helps the muscles grow, recover, and get their strength faster.
Just make sure to double check for added sugars before deciding which one you’ll buy.
You can check out my Girl’s Guide To Supplements for more.
Tip #10: Stretch At The End Of Every Workout
Stretching is so important when it comes to getting fit.
It provides great flexibility and that’s the main reason why you should do it after every single training.
The effects of stretching will actually assist in your lifting, and provide you better performance.
Some will say they don’t have the flexibility, that’s why they avoid stretching, but how else you’re supposed to get flexible if you avoid flexibility exercises?
I like to stretch at the end of my workouts because:
“Warm muscles are looser and more pliable!” – Breaking Muscle
Now Head On To Workout!
I hope these simple fitness tips will help you achieve your goal of getting fit and healthy.
Please know that fitness is a long process that takes time and dedication.
Don’t get demotivated because you are not seeing results – just keep it up and amazing things will happen.
And remember, fitness is not a destination, it’s a way of life.
Till next time, babes!