THE EIGHT WEEK COUNTDOWN TO THE LITTLE BLACK DRESS BEGINS WITH OUR TOP 10 TIPS TO GET INTO SHAPE FOR THE FESTIVE SEASON
Yes, it’s just 8 weeks until Christmas. Have you got your little black (or colourful) festive dress ready?
Here are top 10 tips to increase motivation, boost weight loss and keep you on track to look great in your little black party dress – all in time for the festive season!
Put aside your thoughts of treadmills and stationary weight machines – instead, think pull-up bars, barbells, rings, ropes, kettlebells and add squatting, running, jumping, climbing, lifting and throwing into your workout routine. Some of the best workouts are comprised of exercises that mimic everyday movements – moving your body the way it is built to operate.
1. Be smart about carbohydrate intake.
Consuming a lot of refined carbohydrates promotes water retention. Focus more of your carbohydrate intake on fruits, vegetables and unprocessed grains to eliminate this issue.
2. Add some HIIT to your routine (High-Intensity Interval Training)
To really get that fat-loss burning kicked up a notch, add some high-intensity interval training to your cardio routine. Studies have shown that these are far more effective in terms of burning body fat than puttering along for a longer duration but at an easier pace. Try for 30 seconds hard and a minute and a half easy for a period of 20-30 minutes. As you become more advanced either increase the hard period’s intensity even further or increase the work interval while shortening the rest period.
If you aren’t currently doing squats in your exercise program, now is the time to start. If there is a single weight training exercise that is going to improve your lower physique, this is it. It will help lift your bum while also working your thighs. Add to the fact that it’s so intense in nature and will, therefore, be a terrific calorie burner and you really can’t go wrong.
4. Drink more water
Staying well hydrated will not only keep your skin looking clearer but it will also help reduce any bloating. If you aren’t getting 7-8 glasses a day, now is a great time to start.
5. Work your back
With so much of the focus on legs and abs, many women forget to spend a good portion of their workouts on their back. Don’t underestimate the power a nicely defined back can have on your overall appearance.
6. Get lots of EFAs (Essential Fatty Acids)
Getting a good intake of essential fatty acids is extremely important if you are looking to lose body fat. These will help it so you do not become insulin resistant and make your body better able to utilize carbohydrates that you are eating. You should aim for about 6 grams per day, either in supplemental or food form. It is found in foods like shellfish, flax seeds, chia seeds and walnuts. Since most people do not consume this much strictly from food alone, there are some great supplements you can take.
7. Reduce stress
If you are feeling enormous amounts of stress already, this isn’t going to help your body look any better. When we have high-stress levels our bodies tend to produce more cortisol, which can trigger the storage of abdominal fat in some people. Look for ways in which you can reduce your stress, such as taking a yoga class or having a nice warm bath before bed. It will be well worth your effort and could create a noticeable difference in your physique.
8. Do push-ups
This classic exercise works the entire body, burning a significant amount of calories, as well as tightens the chest and triceps muscles to keep things perky.
9. Hip thrust for your gluteal muscles
The hip thrust is used to maximize glute hypertrophy. It’s a popular exercise with female fitness competitors. Everyone who adds in the hip thrust seems to notice it tighten where needed and and increase where desired the glute size.
10. Work your calves
The calf muscles are often neglected by women because they don’t see this muscle group as a “problem area,” so it is often forgotten. What you may not know is that a set of well-developed calves helps balance out the symmetry of the legs, making the upper leg appear smaller. Full, round calves also show the strength of a woman and are displayed by many elite female athletes.
Thank you to the experts at Level, a boutique personal fitness gym, located at 137 Telok Ayer Street, #01-03. For more information on Level and to book a private training session, click HERE.