We all fall out of shape from time to time, and the best techniques to get back in shape can vary depending on what your previous physical condition was, how long you have been out of shape, and how far you have let yourself go. Of course a primary concern is diet: you will want to get yourself onto a high protein, low carbohydrate, moderate fat diet as quickly as possible. To lose weight while preserving and building muscle mass you want to be eating around 1500-1800 calories per day depending on your size and daily energy output, making sure to eat at least 100 grams of high quality protein per day.
For some people that's the easy part, and for other's it is hard work. The other component of getting yourself back in shape is the exercise regimen. I find it's best to start working a focused fitness program such as the excellent Power 90 In Home Bootcamp or the P90X Extreme Fitness programs created by our partners at BeachBody.
In the rest of this article I will talk about some of the different types of workout routines that you can begin implementing into your daily life.
First of all, it is a good idea to have more than one type of exercise you do. Consider how much you weigh, any health problems you may have and what you have available to you to decide which routines are best for you. Here are some examples of the types of exercises you can do:
- Cardio. This type gets the blood flowing, induces sweating which eliminates harmful toxins from the body and targets the whole body instead of just one area.
- Walking. This is one of the best exercises you can do and although it is a form of cardio, it can be done along with it or in place of your other cardio workouts.
- Stretching. This is an important part of your routine and should be done every day to prevent injury and prep your bones and muscles for the workout ahead.
- Weightlifting. Make sure to choose weights that you feel comfortable with and are in accordance to your weight and strength in order to avoid injury. There are different ways to add weights to your daily routine. You can add weights to your calves or wrists while walking, you can lift arm weights or use one or more of the various weight lifting machines available on the market today.
- Yoga. This type of fitness regime includes almost all elements that you should be getting. Stretching, cardio and stress-reduction that has been known to help with weight loss.
For optimal results, incorporate two or more of these types each day and you will not only see weight loss but you will also notice muscle tone and increased energy. If you find it hard to get these things into your daily life, recruit a friend to join you and keep you motivated or join the gym or take fitness classes. Some other how to lose weight tips include drinking lots of water, making sure you are getting enough fiber in your diet and eating the right foods.
