The Mommylicious series continues with me revealing 10 rules to all of you, who want to:
- lose weight
- shape and tone your curves
- become more fit and healthy
- maintain your weight
- start a healthy lifestyle
- regain body-confidence
- de-stress and become happier
They are simple yet most important tips to consider and follow in order to be successful and gain visible results.
If you haven’t read my post on how to turn your workout into success, please read it op 6 ways to turn your workout into success, so you will have a complete perspective and will make more sense of what I’m writing here.
10 RULES TO SHAPE YOUR BODY and LOSE those extra POUNDS are:
Mix different types of exercises
Doing the same old exercises won’t get you anywhere. It might have an effect at the beginning but then the body gets used to the moves and you reach a dead-end. You lose motivation and see no reason to keep going.
So, this is the crucial one!
- If you are aerobic fan:), change the routine every 2-3 weeks!
- If you are a runner – change the way you run, from sprint to long distance run. Include strength exercises after the run.
- If you are not doing anything yet, start SLOW. First, gain strength with cardio, second gain muscles with weight exercises, third gain endurance with endurance training. After that create your routine and then change it 2-3 weeks.
Change intensity of the workouts
This one is also important. Don’t start off like Schwarzenegger, lifting 300 pounds at breakfast! But still, don’t stay in your comfort zone all the time! Time to time push it trough and you’ll see amazing results!
Example, you can use some light weights in your aerobic routine, you can do lower squats, run an extra mile,..Listen to your body and just try to push it a little harder.
Mix cardio, power and endurance workouts into one multi-tasking workout
We multi-task every day, so why not do it in our workouts? I promise you, this is the secret to quick results and effectiveness!
It is quite simple really. All you need to do is include:
- cardio training – jogging, jumping jacks, hopping, leg-kicks, …
- power training – exercises with weights, elastic bands, swiss ball
- endurance training – push-ups, oblique planks, pulsing exercises
If you combine all this elements into one routine, it doesn’t have to be longer than 20 min.
Bring your heart rate up
If you want to lose weight and shape up, you need to bring your heart rate up to at least 135 b/min. This is when the magic starts to happen and pounds start to melt away. Plus, you gain complete body strength and endurance.
It’s important to know, you don’t have to have high heart rate throughout the workout! These intense inserts will boost the effect of your workout.
You can bring your heart rate up by combining upper and lower body, engaging more than two muscle groups, interval training.
Include more than 1 muscle group in a few routine exercises
Working on more than one muscle group will bring your heart rate up, exercises are harder to do, you’re pushing your body out of the comfort zone.
What does it mean? It means for example that you don’t just do squats but you include your hands too. Combining upper and lower body will help you keep the focus on exercise, you train your brains along the way and you’re gaining endurance and strength.
This really is the most effective way if you want to lose weight and shape and tone your whole body.
Make sure you’re focused on each and every exercise you do!
So important! It doesn’t matter how long you work out or how much weights you lift, if you are not focused on your body, your muscles and exercise, the effect is lost!
Trust me, even the easiest exercise with the right focus can have a great effect! And that’s what we want, don’t we? Our workouts to be effective. So, forget about your everyday problems, troubles, struggles and FOCUS! And no talking to the one next to you if you are on aerobic class!;) Go for a shake afterwards;).
Always warm up before and stretch after workouts
The right way and only way to succeed with your workouts is by warming up and cooling-stretching down. Why?
With warm ups you prepare your body for the routine, you raise heart beat and you warm up the muscles. This is the only way you will avoid injuries during workouts and make them more effective!
With cooling and stretching at the end of workout, you calm the body, bring your heart rate down and most importantly – stretch your muscles. The only way you will get those lean legs, flat tummy and beautifully toned arms – by STRETCHING!!! It makes your muscles leaner, you won’t be sore the next day and you avoid injuries once again.
20 min a day, 5 times a week is more than enough to shape and maintain your weight
Just like it says. And with our busy lives, this comes in quite handy, right? It’s all about doing it the right way. If you stick to these rules, you can’t go wrong.
Still, of course, if you are aerobic fan or fitness fan, go ahead and work your butt off. I’m up for that too. Just make sure you follow the next rule then!;)
Have a “rest day”
Yep. Just like our mind, our body needs a break too. Time to regenerate. Believe it or not, this also increases effectiveness of your workouts! You still can include a stretching or yoga routine and of course everyday walks, but no intense training. But you cannot over-eat with carbs and sweets that day!!- look at the last rule! Perhaps you could make it a fasting day?
Change your eating habits – 60%food – 40%workouts to shape your body!
We cannot avoid it, no matter how hard we try. Working out and bad eating habits do not go hand in hand. BUT! I also think, you don’t have to go to extremes, banning everything off the list of what you can eat, replacing it with all super, organic, healthy foods. That just might kill your motivation, right?
BALANCE and self-control are the key. And WATER. And GREEN TEA.
Here are my 5 secret tips that can help you:
I use them on salads, sauces, for snacks, in milk shakes. You can read about the benefits HERE. My favorite are almonds, walnuts and hazelnuts.
I started to use grind walnuts, almonds and hazelnuts for my cake dough, mixed together with honey or agave or maple syrup instead of sugar. Perfect!
Greek yogurt rocks! So good and if you eat it before lunch or dinner, it will absorb all the access fat and you could be losing weight just by doing that! And it’s perfect for snacks, if you put some nuts and some seeds in. And tastes so good! Try adding some honey – yummy!
Oatmeal, linseed, psylllium, hemp seeds, chia seeds
These are the seeds that will heal you inside out, lower your blood pressure, cholesterol and improve your metabolism. Just what you need for your weight-loss journey!
I eat oatmeal for breakfast, cooked in milk, with some almonds and fruit (banana, blueberries, apples, pears). Yummy;)
I drink psyllium in the morning – mix 1 tbsp with 3 dL of water and drink it before I eat anything. If you have problems with digestion – this is the answer to your prayers! Believe me, I know!
I use linseed, hemp seeds and chia seeds in shakes and yogurt.
Lemon, ginger, cinnamon
This is the DRINK that has magical powers, I tell you! Not only it helps you melt fat, it strengthens your immune system!
Mix ½ of lemon juice, 10 slices of ginger, 1-2 tsp of honey, ½ tsp cinnamon, 3 dL warm water. Leave it for 10 min then drink it.
If you like sugar, sweets, cakes, go buy yourself some dark chocolate! It may be hard at the beginning but you’ll get used to it in no time! Read about all the benefits of dark chocolate HERE!
The best part is, you will only eat 1 piece of it and you’ll be full!
Hope you find this Guide useful and that it will help you achieve your goals. You’ll be able to see my workouts, explanations, pick’n mix workout series really soon on YouTube and we can do it together! Till then, happy shakin’…