An effective workout and diet program doesn't have to be difficult or time-consuming. According to the American College of Sports Medicine, depending on your goals, simply sticking to a fitness program consistently for more than four weeks can deliver some pretty amazing results. In order for your fitness program to be effective, keep in mind that dietary considerations and the amount of exercise you perform each week will dictate how fast you will see improvement.
Diet Planshttp://write.demandstudios.com/edit.php?articleid=2880314
Diet plans can be the make-or-break factor in any fitness routine. If your diet is currently loaded with excess sugars, salt, alcohol or saturated fats, it's going to be very difficult to lose weight. If you follow basic guidelines of nutrition, you will never have to count calories. The National Federation of Professional Trainers recommends eating foods such as lean meats, complex carbohydrates and healthy fats. Eating four to six small meals throughout the day will keep your metabolism high and body fat low.
Resistance Training
The first half of a workout routine should consist of resistance training. If you are a beginner, it's best to begin slowly so that your body has time to adapt to the stress and changes that resistance training can introduce. Most resistance training can be done using free weights, machines or body weight. The American Council on Exercise recommends a minimum of two days of resistance training. Each session should last anywhere from 30 to 45 minutes, depending on your level of fitness and fitness goals.
Cardio
Cardio is the second half of the workout routine equation and should be done at least three days per week. Activities such as running, walking and cycling can all be interchangeably used for cardio. These activities help you improve your cardiovascular endurance and your body's ability to convert fat to energy. It's best to begin slowly so you can build up strength and avoid injury from over training. Sessions should last at least 20 minutes and can be extended based on your endurance needs.
Rest and Recovery
Resting and recovery play an important role in any dietary and workout plan. When you exercise, your muscles become fatigued and need time to repair the damage done to them through resistance and endurance training. The minimum recovery period for muscle is 48 to 72 hours after the last exercise session. Training the same muscle every one to two days can cause over training, which will hinder your gains.
Personal Training
If you're unsure where to begin or how to go about programming the perfect fitness routine, a personal trainer can be an invaluable addition to your exercise regimen. Personal trainers have the expertise to recommend dietary programs and have the hands on experience in the gym to help you execute a specific exercise with proper and safe form. Your workout routine and diet plan should be practical, easy to follow and challenging enough to get you closer to your goals.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
Member Comments