Getting your body to a fit state is not always easy. Learning the proper workout moves to target different areas of your body can take time. Targeting the unwanted belly fat could come with different workout routines, and you are not sure which will work best for you. Bulking up and working on improving strength may seem impossible, but it all just takes time.
It is challenging to measure the amount of improvement you are making due to the fact that exercises do not give your instant results. How can you tell if your daily weight lifting routine is helping increase muscle or if you need to up the amount of weight you are working with?
Unfortunately, it all takes time. When you begin your fitness journey, you may notice a difference a week in, but you won’t have abs of steel or impressively strong calf muscles. As wonderful as it would be to leave the gym looking like Arnold Schwarzenegger, that is not a realistic result when it comes to working out, and everyone new to fitness needs to get that out of their head immediately.
At BodyPlex Fitness, we understand and are passionate about fitness, the way the body works, and the best way to see results. Our team of skilled individuals can help educate you on different workout techniques to help you reach your goals the right way.
Believe in Long-Term Goals
Since you won’t be seeing any fitness improvements overnight, you must constantly remind yourself that working out and getting in shape is a long commitment, and if you are seriously about it, you must never quit.
If you are trying to work on your summer body, you should have started in the beginning of the year. Sure you can make minimal impacts on your body, but there will be no results that out last the summer if you do not stick with your workout routine.
The more days spent in the gym means the more results you will see. The early you start on your summer body, the better your summer body will be. When you start working out, just keep in mind that results are not instantaneous, so don’t give up your gym routine after the first two weeks.
Diet the Right Way
Another common issue that people make when adding fitness goals to their lives if cutting down on calories too much. When you start working out, you will be eating more calories. You don’t want to cut your calories down too dramatically but you should switch to healthier foods and foods that can help you build muscle.
According to U.S. News, when you cut down on your calories and start working out, your body will assume you are in short supply of food. Thinking you are starving, your body will start burning protein to help spare the calories. Your body burns proteins, which is what produces muscles, to create more energy.
When this happens, you ruin your metabolism, which will ruin the entire point of working out. So you want to avoid this at all cost. Don’t cut calories too much, it will diminish all the hard work you are doing at the gym.
Rather than cutting calories, work on changing your diet to better support your workouts and fitness goals. When you are working on bulking up your muscles, you want to follow a ratio of fats, carbohydrates, and protein.
- Fats: 35%
- Carohydrates: 40%
- Protein: 25%
If you are looking for a more exact number of each, Muscles and Fitness breaks it down in a more precise count for your body weight:
Calories: 16 per pound of body weight
Protein: 1g per pound of body weight
Fat: 25% of calories
Carbs: Remaining calories
For example, let’s say you weigh 175 pounds.
- Calories: 16 x 175 = 2,800
- Protein: 1 x 175 = 175 grams (about 700 calories)
- Fat: 2,800 calories x 0.25 = 700 calories
- Carbs: 2,800 – 700 – 700 = 1,400 calories or 350 grams or carbs
This method gives you a more exact measurement in terms of your body weight. Plug in your weight to get a personalized meal plan to increase your muscle.
If you are simply just trying to lose weight, this may not be the best ratio for you, but for muscle gains, you will definitely want to try this.
According to MyProtein, there are nine essential foods that you will want to include in your muscle making meal plan.
- Protein Shakes
- Lean Red Meat
- Coconut and Olive Oil
- Sweet Potato
- Dried Fruit
With the right calorie, carb, fat, and protein intake for your body weight, along with constant exercise, reaching your goal can happen faster than it would otherwise.
For Quicker Results
The U.S News article also list out steps to get effective and lasting results in a safe way. In the list, they mention that high-intensity workouts paired with increased protein intake while cutting calories allow you to lose more fat and build muscle. That being said, cutting calories too much can actually cause for fat retention, so cutting needs to be precise and not overly excessive. To build muscle, it is actually better to consume more calories than you burn, but again, this should not be excessive.
This list also mentions the way you work out. While certain exercises are certainly better at targeting trouble areas, doing the same workout every day will not be as effective as switching it up constantly.
The list mentions that your should prioritize strength training over cardio workouts. This is because strength training workouts increase caloric burn for up to 72 hours after the workout. This means that it burns calories longer, helping you lose weight faster.
You also need to allow yourself some recovery time. Not only should you rest for a full day, but you also need to let different muscle groups rest. Do not do an intense training for a distinct muscle group twice within a three day window. This list recommends switching up your workout routine every 12 weeks. This help you avoid plateaus, which help you get in shape faster.
BodyPlex makes it easy to get a new workout every time. Our group workout classes targets different areas, allowing for you to get a great workout every time and never worry about overworking one area while ignoring another.
If you are looking for a strength training group fitness class, you should try BODYATTACK®, BODYFLOW®, or BODYPUMP®. These classes are entertaining and can get your blood pumping, your muscles aching, and your fitness goal one step closer!
Want a great cardio workout? The BODYATTACK, BODYCOMBAT®, BODYJAM®, and BODYSTEP® classes can give you a great cardio workout that will have you feeling invigorated and unstoppable, and most likely exhausted, but that will pass.
Our group fitness classes are not meant to be easy. They are meant to be fun, exciting, and get your blood pumping. These classes can help get you one step closer to your fitness goal. But if group fitness classes are not up your alley, our full gym can provide you with the equipment you need to reach your fitness goals and with the tips in this blog, you can begin to see results faster.
BodyPlex knows the struggle of trying to reach fitness goals. We understand the frustration behind not seeing results for weeks or months, but we also can encourage you, give you tips, and help you stick with your fitness routine. Become a member today to get started on your summer body for next year. We can help you get there by January! Contact us today to learn more!