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Tone your body fast
Six great ideas to obtain double results in less time without much sacrifices.
A woman does not have to be a slave of the gym and extreme diets to be thin or to have a sexy figure. A research confirms it: you don't have to work that much time in your figure, just use the time you already invest in it in a more intelligent way. Make these easy changes to your routine and you will soon enjoy a new figure.
1. Buff up your walk
Old thinking: Muscular stretching.
New approach: Movements at the beginning.
A revision to 23 studies found out that flexibility before a physical activity can cause muscular strain, which will reduce strength and will not allow an optimum workout. Start every routine stimulating your extremities so the joints get filled with synovial liquid and the ankles, hips, knees and shoulders are lubricated and can perform better and without pain.
Best results: Do each of the following exercises from 6 to 10 times before you start walking and don't forget to do the stretching when you finish: researchers believe this will keep you agile and will prevent severe injuries to the joints, muscles and tendons.
Lifting of the heels Make sure it's the first you lift when you go and the first you put down when you lean.
Four elevations Lean your weight on your left leg and slowly balance your right one from back to front, change legs and repeat the movement. Lean again your weight on your left leg, lift your right knee up to the chest, then take it back and extend it; repeat the exercise with the other leg.
Rotation Turn your knees as if you had a hula hoop and then do it to the other side.
Shoulder balancing Maintain your shoulders relaxed, bend your elbows and slowly bring your arms forward and backwards; then move them stretching them from your chest to the sides.
Giraffe's neck Slowly move your neck from one side to the other and from the back to the front. Repeat the movement four or five times.
2. Burn more fat
Old thinking: Walk large distances on a steady step.
New approach: Speed start.
Sudden outbursts of energy help your body burn fat during and after exercise. In a recent study, people who worked out from two to three minutes at a high pace on a stationary bicycle and then did 30 minutes of sprint (with four minutes of light pedaling in between) three times per week increased approximately 30% their oxigen - a key factor to burn accumulated fat. Also, the metabolism remains accelerated longer after a vigorous workout than with a lighter one.
Best results: If you use to walk 45 minutes, reduce them to just 30; after a fast warm up (can do with just walking at a fast pace and doing the exercises mentioned above) run as fast as you can for one minute, recover yourself for 60 seconds at a moderate pace -don't stop-. Repeat 15 times and then relax your body. You'll see results faster than you even think.
3. Erase the flaccidity of your arms, hips and thighs
Old thinking: Do a lot of repetitions with light weight.
New approach: Less repetitions, more weight.
With just a few repetitions and more weight you activate the muscular fibers that are most difficult to tone up. The problem is that most women use dumbbells weighting 2 to 5 lbs, when they should be using 10 lbs or more. If you increase the weight -it's enough if you just increase it 6 to 8 lbs- you can work your muscular build better and obtain a stronger and more defined figure in less time.
Best results: Do it just once per week, as your muscles need to recover. Change your 2 to 5 lbs dumbbells to 10, 15 or 20 lbs dumbbels. Do you think it's too hard or that you will not be able to move appropiately in weeks? Remember that you lift approximately 10 lbs in grocery bags and maybe 48 lbs when you carry your children. Try to do three series of three to five repetitions.
4. Build a six pack
Old thinking: Abs laying on the floor.
New approach: Standing.
Your abdomen is made of muscular fibers based on resistance, which means that you need dozens of exercises to tone it. Nevertheless, many women who workout on the floor gain a terrible neck pain faster than toned abs. The secret to have it strong and flat: add torsions -twist it together with the oblique (lateral muscles)- in other movements like situps. These muscles are designed to have you straight and stabilize your torso, so each time you twist them they move.
Best results: When you stand up from the situp, raise the knee towards the shoulder as high as you can and twist the torso to that same side. So when the moment for the abs come, you will decrease the routine to half and will work more your abs.
5. Do everything better
Old thinking: Move now.
New approach: Visualize the exercise.
It was found in a recent study, that when men and women imagined themselves exercising their legs or biceps for 15 minutes per day, five times per week, during three months, their strenght increased in more than 35% without moving a single muscle. This is the strong connection between mind and body. When you imagine yourself in action, your brain develops a model that allows you to work the muscles you need and make your workout more effective and efficient. The same applies when you watch sports on TV, you feel more motivated and at the moment you practice them you will have more chances to do it likewise or almost like it.
Best results: Take a couple seconds and visualize yourself doing almost perfect situps, playing a set of tennis or walking on a trail. Then go and do it.
6. Avoid stopping
Old thinking: Take your time.
New approach: Without days off.
Constant workout -even a light one- reduces next day muscular fatigue. Why? Blood fluid that provides nutrients to the muscles increases and it increases metabolism. In other words, if you move your body everyday, the activity becomes part of your routine, which means that you are working your figure permanently and guaranteeing better results.
Best results: Distribute your exercises through out the week, even if you only make 10 to 15 minutes per day. This does not mean that you have to workout harder, just dedicate time to each routine and divide it so you can work it out every day.
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