Your Winter Kick-Start Fitness Routine
In fact winter is a great time to get your body into shape for spring/summer when you can show off your new improved shape.
One of the first steps to getting into shape is to work on a healthy eating plan.
Weight loss and fitness do not happen overnight and you have to start preparing early for the result you want in the months ahead.
So stop hibernating this winter and start following the tips below for a healthier, stronger you.
Here?s how you can do it:
- Remove All Processed Foods
Ditch all the packaged snack foods, frozen dinners, and sweet desserts in your freezer and replace them with foods that come from nature – fresh vegetables and fruit, nuts and seeds, grains such as barley, meat and fish, and legumes.
This decision will definitely make the world of difference to your diet and of course, your appearance.
Processed foods have little nutritional value. In other words, they simply pack on the weight and make you feel sluggish and un-motivated to exercise.
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Exercise Differently
Avoid doing the same activity too often. If you like walking as a form of exercise, then a better option is to find hills or sand dunes to make it more of a challenge for the body to burn calories.
Walking the same path eventually produces a fitness plateau that quickly leads to a downward spiral in your fitness. When the body is not being challenged to perform a task, fewer calories are used for the task, and that means your body burns LESS fat.
For your next run/walk, include several 15 second sprints or fast hill climbs. These intervals of harder activity will boost your metabolic rate to help burn more fat for a longer period throughout the day.
Circuit training is a popular form of fitness and it can be performed virtually anywhere, even at home. Try the circuit below and it will inject extra vitality into your fitness routine.
Do each tri-set twice. Rest for 1 minute and go onto to the next tri set. Repeat 2-3 more times.
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Get Serious about Sleep
If you often burn the midnight oil, you need to change your habits. Finish your work/chores/study earlier, read a book for 20 minutes in bed and then lights out!
People who don't sleep enough are at higher risk of accumulating fat, have a lower metabolism, impairment to neural-endocrine systems, AND have greater cravings for late-night sweet snacks.
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Supplement with Protein Powder
In general, most women do not consume adequate levels of protein. This macronutrient is essential to burn fat and help develop a slimmer, more defined body shape.
Protein helps to curb your cravings for sugary snacks between meals.
Protein is an essential ingredient for muscle growth, and the more lean muscle mass you have the less body fat you will have.
Good sources of protein ? fish, chicken, eggs, lean red meat, chickpeas, tofu, cottage cheese, yoghurt and milk.. Smaller amounts of protein can be found in nuts, seeds and grains.
Try to consume about 1gram of protein per kilo of bodyweight daily. If this seems too much to consume daily, try supplementing with a good quality protein powder.
Take a protein shake either pre- or post exercise, or as a healthy snack.
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Take Omega-3 Fats
A common error that many people make when starting out on a weight loss routine is to eliminate fat intake. It may seem a good idea at the time, but we now know that a healthy eating plan must include healthy fats (non-trans fatty acids such as polyunsaturated fats).
Successful weight loss must include adequate intake of omega-3 fats found in oily fish (sardines, tuna, salmon), nuts and seeds, vegetable oils (olive oil), avocado. Tha because this type of fat helps burn glucose for energy rather than storing them as fat cells.
Winter is a time to prepare your body for the warmer months ahead. Fitness/weight loss does not happen overnight. It takes time for the body to adjust to the new routine and eating habits you are now trying to implement.
Above all else, regular exercise and consistent healthy eating habits, adequate sleep and less daily stress, will lead you closer to the body shape you desire for summer.
Taking care of your health and physical fitness over winter will reap big rewards come the warmer months.
About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
