(Newswire.net — May 10, 2018) — If you have very little time for exercise, a short workout is much better than no workout at all. Busyness is a way of life for most women, because they look after children, their households, go to work, and plan family activities. Even if you have thirty minutes only to exercise, you should take advantage of it if you are serious about your fitness.
If you are pressed for time but have to walk the dog, you should take this opportunity to get in some workout. You can also do a 30-minute yoga session to increase your flexibility and lower anxiety and stress. If you are exercising to lose weight, your workout schedule needs to be rigorous. Here are some tips that will help you to reach your fitness goals even if you have a busy lifestyle:
Meal Preparation
This is one of the most important nutrition and fitness tips. To avoid confusion during the week, you should prepare your weekly meal plan on Sundays. Make sure that you cook your meals on Sunday and place them inside containers, which you should put in the fridge. This is the best way to ensure that you have healthy meals to eat during the day.
Snacking on fast foods and working out for thirty minutes a day is not ideal. If your schedule is too busy to allow you to cook daily, preparing meals on Sunday is a good idea.
Have a Workout Bag
You need to carry your exercise bag to the office or leave it in the car. You never know, one of your clients could cancel a meeting, giving you thirty minutes to hit the gym and get a quick workout. Even if you only manage to free up fifteen minutes, it will still be better than doing nothing at all.
Depending on your activity level and body type, you need to drink at least 2-3 liters of water per day. All of your bodily functions depend on water, making it very important. If you want to lose weight, remain energized, and be healthy, you should force yourself to drink water even when you do not feel like it.
Water will also help you to keep your appetite in check because thirst can manifest itself as hunger. If you do not like the taste of pure water, you can add slices of lemon or cucumber to it for improved taste.
Schedule Your Workouts
Your exercise schedule should meet your needs and preferences. Make sure that you choose a schedule that allows you to reach your fitness goals. Do you need a schedule that allows you to train all your muscle groups several times per week? You should consider your workout goals when coming up with a fitness schedule.
Challenge Yourself
The results that you see from your exercises depend on the intensity of your workouts. For this reason, you should ensure that your workouts are challenging if you want to stimulate your entire body. Repeating a single exercise all the time without changing its intensity will not yield positive results because your body will adapt to the training.
When your body gets used to a workout, it will stop having an effect. The key to achieving great results from your workout lies in varying the intensity of your exercises.
Get Plenty of Sleep
The most important thing for a healthy body is rest. If you do not get enough sleep, you will feel exhausted, mentally confused, and stressed. Moreover, when you are feeling tired, your body will crave carbohydrates, which are not good for you when consumed excessively. If your ultimate goal is weight loss, you need to sleep for at least six hours a night.
Prioritize Compound Exercises
What are compound exercises? They are movements that make use of many joints at the same time. When you opt for compound exercises, you will be exercising more muscle groups simultaneously instead of working out different parts of your body separately. Pull-ups, squats, and bench presses are perfect examples of compound exercises that you can do in a short time.
Limit Your Rest Periods
You need to look at the clock while resting between sets if you want to improve the overall intensity of your workout. Moreover, reducing your rest periods will maximize your time in the gym and increase the number of calories that you burn. You should not rest for more than 45 seconds if you want your workout session to produce good results.
Dropping Set
If you want to build some muscle, you should consider dropping sets. Basically, you need to do some weight training exercises until you cannot do anymore. After that, you should reduce the weights by twenty percent then keep going until you tire. At the end of the last set of an exercise, you should try to do a drop set.
To feel the burn properly, you should drop the weight severally and do more sets until you feel that you cannot continue. At this point, lifting even a small five-pound weight will feel like too much. When you reach this point, you will know that your workout session has been intense and productive.
No matter how busy you are, you need to set aside 15-30 minutes for a daily workout. Whether you do a brisk walk, cardio session, or interval training, you will notice a big difference in your fitness and health. If you like exercising to some music, you should look for the best headphones for working out. Make sure that you buy a pair that is not too heavy and can withstand some sweat.
Superset
If you want to burn as much fat as possible, you should do another set of exercises immediately after finishing your first set without resting. This is called a superset and it achieves two goals: allows you to finish working out faster and leads to quicker burning of calories. If you do not want to waste the little exercise time that you have, you should consider doing supersets.