10 FITNESS TIPS:

Reproduced with permission from WeddingBells.ca

So your wedding date is set. All the plans are in motion and like most brides you also want to be in tip-top shape for your special day. Well, firstly, let me advise you that there are no gimmicks, miracle machines, pills, etc. that can do the work for you. You need to get into the gym and work that body. Like good nutrition it requires consistency and effort. However, I also know that this is a stressful and busy period for you and time is limited. So, I am going to share some essential strategies that you need to follow to get the maximum results from the time you do spend working out.

• Know which days of the week you are going to work out on—schedule it in your agenda—just as you do all your other appointments. It has to be a priority otherwise you will find a million reasons to do something else. Try and aim for five hours of exercise per week. Remember that exercise will not only energize you, but it is also an incredible stress reliever.

• If possible hire a personal trainer. This will help with both commitment to showing up at the gym and getting the most out of your workouts. Make sure your trainer is certified and experienced in working with people who have similar goals to you.

• Do something you enjoy. There is obviously a much greater likelihood of you sticking with something if you enjoy it or at least can see and feel the benefit of it.

• Plan out the details of your workout beforehand. Know what you are going to do before you get to the gym. That way you are less likely to skip certain exercises or cut workouts short.
• Do not be scared to lift heavy weights.  Lifting heavier weights tears more muscle fibres than lighter training does. To compensate, the body must work even harder to rebuild that muscle after the workout is over, triggering an immediate post-workout boost. A study in the International Journal of Sports Nutrition, Exercise and Metabolism found that women who performed a single session of intense resistance training had an increase in resting metabolic rate that lasted a full 16 hours after they left the gym.

• Vary your exercise routine. This applies to both cardio and strength training workouts. If you are always using the treadmill, try the bike or the elliptical trainer. If you always use the weight machines, try free weights. Your body gets used to the same routine so that it eventually does not have to burn as many calories as it used to for the same workout. Research has proven that the body can begin to adapt to the same routine in as little as six sessions. Keep your body guessing and burning more calories by changing your cardio and strength training workouts regularly. This will also help prevent boredom!

• Do weight training first. In general, effective fat burning begins around the twenty-minute mark of cardio exercise (sooner if you are fitter). By doing weight training first you are invoking a stress response that frees up fatty acids. By doing cardio right after weight training the free fatty acids are available to be burned through cardio activity right from the start.
• Do high-intensity interval training.  For example, do 30 second sprints while you run or a tougher than usual set while strength training. This burns more glycogen, which extends your post-workout recovery time. That longer recovery period translates to a higher metabolic burn rate for up to several hours. However, don’t let your super-tough intervals last longer than one minute.

• Use a heart rate monitor to ensure that you are working out at a high enough intensity.  Remember once you are putting the time in to workout you want to get the most out of it. Aim to be working at about 75% of your maximum heart rate. A simple way to calculate your maximum heart rate is to subtract your age from 240.

• Listen to inspiring music. This will help the time go faster and assist in keeping your intensity level up.

ABOUT WEDDINGBELLS.CA BLOG NEW YEAR, NEW YOU BY LAUREN JAWNO

Nutritionist, certified personal trainer and life coach Lauren Jawno is here to offer inspiring advice to get your mind and body on track before your big day. With more than 15 years of professional experience, she has made appearances on TV, led speaking events and trained athletes. Her mission is to inspire others to realize their true potential, which is why she’s thrilled to share her expert strategies with you!