I always have those clients that come to me a couple weeks before their vacation, birthday, or some big event trying to get results as quickly as possible. If you make being healthy and fit a LIFESTYLE you will never have to worry about this! However, IF you are in a rush to get results fast, here are some tips to speed up the process!
Step 1: Cut the Sweets and Salt
Cut unhealthy salty and sweet snacks from your diet. Even if you eat healthy meals, the unhealthy snacks in between can ruin your entire diet. Avoid the inner aisles of the grocery stores where all the processed unhealthy food is and try to stay on the outside with healthy fruits and vegetables from the produce section.
Step 2: Don’t Drink Your Calories.
Avoid energy drinks, soda, juices. It’s like drinking sugar and wasteless calories that won’t keep you full. The BEST thing to drink is water!! And drink lots of it! Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
Step 3: Eat Smaller Meals
The worst thing you can do is not eat all day and then eat this huge meal in the evening. Eating five to six small meals throughout the day keeps your metabolism going and keeps you satisfied, which will help you avoid unhealthy cravings. Distributing your calorie intake between five and six small meals a day lowers the amount of insulin your body releases, which maintains your blood sugar level and controls hunger.
Step 4: Swap your carbs for...better carbs.
Instead of starches (potatoes, breads, pastas, etc.) switch your carbohydrate intake to fruits, vegetables, and whole grains and make sure you are getting enough healthy fats like seeds, nuts, and avocados. This will give you the necessary calories to build the muscle you need while kicking your metabolism into gear to lose the fat you want.
Step 5: Lift Weights!
Strength training is a must if you want to tone your body. It not only builds muscle tissue, which boosts your metabolism to help keep you lean, but regular strength training keeps tension in your muscle fibers. Hit the weight room two to three times each week for a full-body strength workout that includes exercises for your lower body, core, and upper body. If you are pressed for time and can’t make it to the gym, try doing a HITT (high intensity interval training) work out using your own body weight. HIIT workouts are proven to burn more fat and calories than any other work out in a short matter of time AND target belly fat.
Step 6: Do Sprints!
Another quick, intense work out you can get in that maximizes fat burn and calories is doing sprints. Sprinting is one of the most explosive exercises you can do. It's a complete, total-body workout -- targeting the butt, hips, hamstrings, quads, calves and abs -- that builds long, lean muscle. ... Sprinting is arguably the best way to tone your legs and butt without incorporating any resistance training. Warm up for 5 minutes and then run as fast as your can for 20-30 seconds or so. Do this 10-15 times, slow jogging in between for recovery. Sent from my iPhone