Each year, many of us make the promise to our determined self that we will be in tip top shape just in time for bikini season. However, there are a few honest truths we must take into consideration:
- Summer bodies are made in the winter. We can’t expect to start an extreme diet or vigorous workout routines a few weeks before summer and expect phenomenal results. It’s not healthy, and it won’t last.
- If you want long lasting results and ultimately feel your best, do not need refer to it as a diet, but a lifestyle change. Eat well 80% of the time, and find a workout that you like. So many people think that there is only one workout to achieve ultimate results. Reality is, you can say you’re going to run every day all you want, but the truth is if you hate running, you probably won’t do it for that long. Find a workout that works for you, and you’ll get excited to make it part of your routine.
- Stay Hydrated!
- Have a pre-workout snack (150-200 calories) to provide you the energy to get through your workout. Base the calorie count on the extent of the workout you’re planning to do. You don’t need a pre-workout snack for lighter exercise, but if you’re planning on doing an extensive workout such as weight lifting, boxing, or kickboxing then a snack is necessary. A good choice is peanut butter and banana, or a piece of wheat toast with peanut butter. Steer clear of energy drinks – they are full of unnecessary sugar!
If spending countless hours on the treadmill or elliptical isn’t your idea of a good time, that’s totally understandable. It’s boring. Try taking classes. Not only is it motivating to have other people working out with you, but it doesn’t feel like working out, because it’s fun, and the class literally flies by. Look around. Some gyms offer free trial classes before you commit to a membership. This is a good way to determine if you enjoy that type of workout or not. Other gyms have a variety of classes with your membership. This would be a good way to try a bunch of different classes in one place!
1. Kickboxing – Kickboxing is a high impact workout with classes typically lasting between 45 minutes and 1 hour. A typical class session can burn between 800-1000 calories. This is a fun way to release any bottled up anger from a long day at work or school, you will leave feeling very relaxed and feel like you can kick butt, because, well now you can!
2. Zumba – In a one hour Zumba class, you can expect to burn between 350-650 calories. The number of calories you burn depends on your weight, fitness level, and intensity. Remember: have fun! It may take a few classes to get the routines down pact, but keep going! Most important rule: if you can’t get down a certain step, just keep moving. Don’t stop and wait for the next song, because your heart rate will go down. Instead, jog in place or step from side to side, until it comes to a move that you recognize.
3. Spinning – The great thing about spinning is that you can control the resistance on your bike. As your legs get stronger and you get used to the class, you can slowly increase the resistance level. Each class includes numerous “climbs” to make you feel as if you are actually riding up a hill. This will give your legs shape and also spike your metabolism. An hour in spin class can torch up to 500 calories, but it all depends on your level of intensity and resistance.
4. Pilates – Pilates is a low impact exercise that focuses on strength, endurance, and flexibility. Common moves include: squats, crunches, lunges, and push ups. You can expect to burn between 175-300 calories in a one hour beginner class. Calories burned depends on weight, height, and length of exercise.
5. Hot Yoga – There are many forms of yoga classes: Ashtanga, Bikram, Vinyasa, and Hot Yoga. Hot Yoga is practiced in a room that is heated over 100 degrees. One can expect to burn between 500-600 calories per hour practiced.
6. Martial Arts – 1 hour of martial arts practice can burn up to 1000 calories! A fun way to learn self defense, release anger, and get fit in the process.
7. P90X – There are several different videos and workouts included in the P90X DVD series. You can burn up to 1000 calories on most workouts. For lower impact, you will burn 200-300.
8. Insanity – These intense workout DVD’s are based on interval training. The DVD’s should be followed for 60 days and the set contains 10 different DVD’s. Each workout is 1 hour long, and burns up to 1,000 calories.
Overall, the calories you burn during each workout depends on how much you put into it. If you’re concerned about how many calories you burn, wear a heart rate monitor for a more accurate measuring during your next workout. There are many types of workouts, so you are bound to find one that works for you and that you will stick to! Remember what works for someone else, may not work for you so do not get discouraged.
