Your Workout Schedule
To maximize your results, I recommend a combination of cardio intervals and strength workout. Your schedule should alternate between cardio intervals and strength workouts at least six days a week. Take the seventh day to rest or do something really light like yoga. An example of a workout schedule would be:
- Monday – cardio intervals
- Tuesday – strength workout
- Wednesday – cardio intervals
- Thursday – strength workout
- Friday – cardio intervals
- Saturday – strength workout
How to Get That Summer Body in Six Weeks
Be consistent with this schedule. It also helps if you do these at the same time every day, whether early in the morning before breakfastor after work. Getting yourself into a routine forces you to develop that habit, so you are less likely to ditch your exercise over time. Lastly, remember that you do not need to spend an hour or more exercising every day. In fact, something as quick as thirty minutes per session can already give you great results at the end of six weeks.
#1 Cardio Intervals
Cardio intervals are a kind of cardiovascular training that alternates low and intensity movements, so you can raise your heart rate faster and burn more fat in a shorter period of time. There’s also an added bonus: it causes something called the “after burn effect” or excess-post exercise oxygen consumption (EPOC). This effect increases your metabolism even after you workout and causes it to burn more calories within the next 24-hours after your work out – something that you do not get from regular cardio.
Here is an easy guide to follow for cardio intervals:
- 60 seconds work (fast jog or sprint)
- 120 seconds rest (slow jog or walk)
Continue alternating between the two for at least twenty to thirty minutes. You can use any type of cardio for interval training as long as you alternate between quick bursts of energy and short periods of rest. Be a bit cautious when it comes to running, though, because it puts constant strain on your joints and metabolic system. If you are just starting, I suggest something with less impact, such as the elliptical machine. You can also try cycling, skipping rope and swimming.
Helpful tip: If you have been sedentary for some time, I suggest that you stick to regular and easy cardio during the first week since high intensity exercises may feel overwhelming at first. If you do regular cardio, aim to get at least an hour’s worth of exercise each day. You can choose between many types of aerobic exercises including walking, jogging, running, dancing, swimming and the like.
#2 Strength workouts
Strength workouts, on the other hand, are anaerobic workouts that help you build strength. These exercises focus on specific muscle groups like your arms, legs, abdominals, thigh and butt, helping you increase muscle mass and burn more fat. They are just as important as cardio intervals, since muscle tissues burn more calories than fat. Increasing your muscle mass also helps you burn weight faster.
There are many types of strength training exercises that work various muscle groups, which you can do at home or in the gym. While some moves focus on and tone one specific muscle, you want to try out moves that hit more than two birds at once to save time and effort. Some examples include:
- Squat to overhead press
- Plank leg lifts
- Alternate bicep curls
- Deadlifts and variations
- Reverse lunges
Beginners find it helpful to enrol in a gym or join a group class at first, and this is something that I recommend as well. Getting professional instruction is essential because it teaches you proper form and execution. It also introduces you to numerous kinds of exercises that target various muscles. This way, you will know how to do them safely and properly once you go ahead and continue your workouts at home.
There are no strict rules to eating. You can follow a diet or choose to restrict your calories, or you can decide not to do both as long as you make conscious food choices. That means more greens and whole foods and less (or none) of the bad stuff. When it comes to making healthy and wise food choices, you might want to checkthe way French women eat and why they stay skinny. You can also boost your diet by including fresh fruit and vegetable juice to supplement your intake.
All of these tips are easier said than done, but do not let this daunt you. The end results are definitely worth it.