You know that feeling when you click on a recipe that looks delicious, only to find out it requires 28 ingredients, 6-8 hours, and some weird kitchen gadget you’ve never heard of?
This is what you might feel like when you decide to get in shape.
Just when you’re ready to lace up your sneakers and get started, magazines, message boards, friends, and trainers bombard you with tips about heart rate zones, cardio, weightlifting, and that aggressive-sounding workout called HIIT.
It can be a daunting task to gather all the information and decipher fact from fiction, but there’s no need to get discouraged.
You don’t have to be a fitness expert to see results.
A little basic information can make a big difference in starting to see your progress right away and staying motivated to stick with your program.
Read below for answers to frequently asked questions about working out and staying healthy. These are actually tried and tested workout tips that you can trust.
How often should I work out?
It’s better than doing nothing, but try to shoot at least three times a week and be active every day (walking, doing yoga, etc.).
If you work smart, increasing the frequency of your workouts will help you see results faster.
Once you reach your fitness goals, it’s okay to lose some weight, but not all of it.
To maintain your progress, you need to keep your activity level high.
How long should I workout?
The answer depends entirely on how hard you work.
Research shows that 20 minutes of high-intensity interval training (HIIT), which alternates short bursts of intense exercise with lower-intensity rest, reduces body fat similar to 40 minutes of moderate-to-vigorous exercise.
In other words, if you can “make it happen” you can cut your training time in half. But don’t just take our word for it. Try Transform :20 and see for yourself.
When is the best time to exercise?
This is easy. The best times of day to work out are those that allow you to work out consistently.
Do you have a stressful job? Work out your morning sweat with a program like Morning Meltdown 100 before others start demanding your time.
Do you often get free lunch? Schedule your workout for midday.
Do you usually need to quit your job and de-stress? A night workout will give you the energy you need.
Bottom line: There is no perfect time for everyone, but there is a perfect time for everyone. you.
What should I eat before training?
it depends. You should be able to power through light workouts without additional fuel.
However, if you hit hard and keep hitting for a while, eat a healthy snack containing a mixture of carbohydrates and protein (for example, apple slices with peanut butter) 1 to 3 hours before you start.
And if you’re feeling lazy, a pre-workout drink like Beachbody Performance Energize can give you the boost you need to work up a sweat.
Do I need electrolytes during exercise?
When you sweat, you lose not only water, but also high concentrations of sodium and chloride. Electrolyte drinks are used to replace what is lost.
But if you stay hydrated, eat a balanced diet, and exercise less than 60 minutes a day, you can probably do without sports drinks.
The problem is that most people don’t drink enough water throughout the day to stay properly hydrated and start their workout.
That’s why it’s wise to drink water or a low-sugar sports drink like Beachbody Performance Hydrate.
How do I remove the muffin top?
Bad news: You can’t reduce fat locally. Good news: As your overall body fat decreases, your muffin tops will get smaller.
In addition to adjusting your diet and increasing the frequency and intensity of your workouts, focus on a few other important lifestyle changes that may promote fat loss, such as logging enough sleep, increasing your daily activity level outside of workouts, and lowering your overall stress levels.
How much weight should I lift? What if I don’t want to bulk up?
Always lift the heaviest weight you can complete the entire workout, not just every set of a particular exercise.
If you’re following a Beachbody program like LIIFT4, the weights you use can change from workout to workout depending on your focus (strength, endurance, fat loss, cardio, etc.).
Also, you don’t have to worry about getting bigger, especially if you’re a woman.
Most women don’t have the genetics to build strong “man muscles,” so that’s not even a concern.
And most men would need years of iron intake to build a physique capable of competing in bodybuilding or strongman competitions (even if, in fact, they were genetically predisposed to building that kind of muscle in the first place).
this is you can With consistent workouts, expect to become a stronger, leaner, and more defined version of your body today.
I’m in a lot of pain from my last workout. Should you go hard, go easy, or take a rest day?
It depends on the level of pain. Resist the urge to just sit on the couch if your pain is mild to moderate, as a little movement will increase circulation and speed recovery time.
Instead, choose a light workout and be sure to stretch or foam roll afterwards.
If you have a complete limp or are worried about a muscle strain, rest. Sometimes your body needs a day (or days) to recover.
However, please also know this. No training should leave you in severe pain. If you feel excessive pain after a workout, you’re pushing yourself too hard. Next time try lowering the intensity.
Also, don’t think that more pain means more gain. Pain is a poor indicator of the quality or effectiveness of your workout.
Which is better for weight loss: aerobic exercise or strength training?
When it comes to losing weight, strength training always takes precedence over steady-state aerobic exercise (like jogging). But why choose one when you can choose both?
There are now many workout programs that combine strength-building, cardio, and HIIT.
(You can find a wide selection of these workouts at Beachbody On Demand.) Let’s talk about efficiency.
What about heart rate zones? Which one should I aim for?
Elite athletes and endurance runners closely monitor their heart rate during training, but if you don’t fit into one of these categories, don’t worry.
Try as hard as you can, recover, and repeat.
I can’t afford to hire a trainer. What should I do?
There’s a sales pitch going on here, but that doesn’t make the cause any less valid.
If you can’t afford (or just don’t want) a personal trainer, sign up for a streaming online workout service.
Beachbody On Demand gives you access to hundreds of workouts, so you can find the one that best suits your personality, fitness level, time constraints, and preferred training style (HIIT, weightlifting, dance, etc.).
You’ll also get access to a free Team Beachbody Coach who will introduce you to an entire community of like-minded people who understand what you’re going through.
That last part is important. You won’t be able to exercise for long if you don’t enjoy it and get results. So find a program or group that inspires you and commit to every workout.
