Ten hot tips to get the body you have always wanted!

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Most people don't realize to burn fat you need to get your heart rate up, so if you want to tone your body its good to do some Cardio work outs and lift weights. If you want to build muscles you want to do less repetition and and more weight. If you want muscles but not the bulk you want to do lots of reps.

#1 Eat More Often

Eat More Often! TRUTH, your body needs a steady flow of fruits, veggies and protein for optimum results, if you eat less your body will trigger into starvation mode and pack on the fat, because you aren't eating.Try to eat 4 to 6 times a day SMALL amounts. Eat yogurts with no fat, fruits, veggies, nuts, beans, legumes, protein shakes, I will give you some example menus. You will feel full all day long and quench your starving, craving, eating bad stuff mode. Eat Slower it takes 15 minutes to digest and feel full, after you eat, wait for the the full feeling. You will be happy you didn't eat those extra few bites left on your plate.

Small amounts meaning: 1/4 cup for nuts and 1/2 cups of veggies at a time. Those chocolate soy protein shakes are great. Garbanzo beans or chick peas blended makes a great dip! (It is also called hummus) you can add all kinds of variations with it for seasonings, I like to mix in some fat free ranch in mine. and eat it with sliced celery and green peppers.

Plyometrics Workout

HIIT 1000 Calorie Workout

#2 Cardio Training

A simple explanation of a cardio workout is any work out or exercise that will get your heart rate up and keep it elevated for a significant amount of time. Running, walking, swimming, dancing, anything that will get your heart rate up. You do not want to go overboard, you might want to do 10 minutes and Increase the duration or intensity up to 20-30 minutes a day. Circuit training, is a good start. Stair training, outdoor cycling are also great ways to get your heart rate going and tone up. Plyometrics, Kettle bell and high intensity interval training are great ways to get your body in awesome shape! HIIT high intensity interval training sessions are usually 20 minutes long. You should warm up before hand and then cool down afterwards. For best results you should do HIIT training Monday's and Thursday's. Just make sure you have one or two days rest in between. This is because whenever you do HIIT you preformed them with greater intensity and preforming, and this workout is known to bring energy from your muscle system which requires at least a days time to rest and recover.

Family Hiking Tips

#3 Stay Active on days off

If you have a family plan family vacations and activities that make you do some kind of exercise, like hiking, kayaking, rafting, snow shoeing, skiing, snowboarding etc. Even if you are single, join some active groups and find friends that want to go do stuff. Get comfortable staying active, and when you are off, go for a scenic hike or plan for an interesting vacation. Find or start activities you might enjoy golf, Disk golf, snorkeling, scuba diving and skiing. Bowling, camping, and fishing all require some kind of activity even though you might sit down, you still have to put a tent up and take one down build a fire and go look for wood. Get out there and have fun!!

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#4 Make a Goal

Making goals for your life help you to look forward and keep you going. Goals give you strength and happiness in yourself when you achieve your goals. Make a goal to strut your new bikini, or shorts and six pack, (Not Beer) on the beach this summer. Make a goal you can accomplish, not an impossible goal, start with loosing 5 pounds in 2 weeks and reward yourself when you achieve your goal (not with food) maybe a kayaking trip? Goals help us all get somewhere in life. I wish you all the best! Keep working out keep and keep up the good work! It WILL all pay off when you get to the beach!!

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#5 Balance and Flexibility

Tai Chi ,Yoga and Stretching are great ways to gain good balance and flexibility, most big accidents happen because of falls. One way you can prevent a fall is with better balance and flexibility. I see so many people out of shape and they have no balance, I wish I could talk everyone into coming over to my fitness fun class in the mornings. its a great group of exercises that focuses on balance and flexibility.

#6 Relax and Unwind

Get a Massage for those aching muscles a day or so after a tough workout. Yoga is a great way to help you relax. Take time out for yourself, sometimes not giving ourselves any down time can be a problem too. Take a walk and let your feelings get sorted out. Sometimes down time does not mean lay in bed and pull the covers over your head. BUT if you need to charge your batteries by all means take a nap!

#7 Invest in yourself!

Take time to invest in yourself because you are the only one who will! Buy that tread climber and USE it. Your health is the most important thing in your life. Take care of yourself! Eat right, buy good food, go ahead and get those dance classes. Purchase an annual membership at the local pool. Spending money on being healthy is less time in the Dr. offices. Use the money you would have on Dr. bills on your health. The Magic Bullet or a Juicer, are great for making nutritional drinks. Take time to really look at the food in the store and pick good looking fruit and veggies for you to eat. Buy those vitamins and protein drinks. Spend time on yourself and investigate what you can do to help your health.

#9 Lifting weights

Lifting weights help you loose weight and get toned up quick! With your Cardio workout you want to do a weight workout 3 days a week for 30 minutes. Muscles help keep your body strong,They also protect your bones, in research many older people who work out have staved off osteoporosis. Its nice to do the weights because you will see results fast! That will get you going!

Sample exercise & activity Ideas

Monday
Teusday
Wednesday
Thursday
Friday
Saturday
Sunday
Cardio Circuit
Free Weights
Cardio Circuit
Free Weights or HIIT
Plyometrics
Free Weights
HIIT Class
Lunch Break Walk
Tai Chi Lunch
Tai Chi Lunch
Lunch Break Stairs
Lunch Break Stairs
Hike a Mountain
Cycle the Lake
Massage
Swimming Pool
Indoor Rock Climbing Gym
Wave Pool
Skating ice or Roller
Dancing /Music Concert
Bowling Night

#10 Learn to Say No

Sometimes people get too tied up with clubs, groups, and find it hard to say no to helping with events. Family and friends are fun and great, but sometimes it can become too much. When it gets to the point that you are not having anytime to yourself, then simply saying NO can be empowering. I am a woman of my word so I cannot make empty promises, I have to be very careful what I commit to, I try not to wear myself out with too many events to attend.

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2 comments

mindyjgirl profile image

mindyjgirl 2 years ago from Cottage Grove, Oregon Author

Thank you!


MsDora profile image

MsDora 2 years ago from The Caribbean

Thank you for sharing these very practical ideas. Number One is encouraging, but focus on the amounts. The sample exercise and activities are also helpful. Altogether good!

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