We have made this guide to cover all of the basics, from consuming the proper foods to doing the right exercises. When you are willing to make a real long lasting change, this is the best place to get going.
Follow these steps to get started:
Step one: Increase your cardiac endurance.
Cardio workouts keep your heart healthy. Nevertheless, in case you are in bad shape even a little bit of cardio is able to leave you breathless, which is actually frustrating when you want to build stamina.
The treadmill and stationary bike are actually perfect places to begin. You can use them to evaluate your present fitness level and go from there, aiming to slowly increase your distance.
When you are able to comfortably walk half a mile, aim to do a full mile. Next, 2 miles. Work in some moderate pace jogging. Get involved in some high-intensity interval training, which can be as beneficial as a cardio workout.
Step two: Increase your muscle mass.
Losing muscle mass is a natural process which typically starts at the age of thirty. To battle this issue you need to preserve muscle. The most powerful method of doing this is to make weight lifting a main part of our gym routine.
Additionally, muscle tissue burns more calories than fatty tissue. Increasing muscle means you will burn more calories throughout the day, helping you stay leaner. Building muscle is a diet free way to lose fat!
Aim to use weights that provide a challenge. We suggest starting with dumbbells, which are actually easy and versatile to work with. Pick probably the heaviest weights with which you are able to finish all your reps without losing proper form. You need to feel your muscles burn for the last 1 to 2 reps
Step three: Keep your muscles loose and flexible.
Weight lifting is excellent for you, but the downside is the fact that it can make your muscles tight. When your muscles get too tight, your range of motion is cut short. You can feel pain with certain movements, over-stress other muscles and joints, and sometimes seriously injure yourself.
In order to prevent muscular tightness, make stretching a part of your regular routine. Devote a minimum of ten minutes to stretching post workout.
A fantastic way to keep muscles loose and flexible is to do yoga. Most yoga poses build strength while also elongating the muscle. So incorporating 1 to 2 yoga workouts per week is a good way to improve flexibility, balance and strength.
Step four: Increase your protein intake.
Protein is crucial for building muscle. Which means that even if you are lifting heavy weights every day, you may not see the results you want if you are not eating enough protein. Aim to consume approximately 1g of protein per pound of bodyweight. What this means is if you are 150 lb. you need to consume approximately 150 grams of protein.