As we all settle into the usual daily grind after coming down from the Holiday high, are you aghast at that extra weight that you have gained in the past few weeks? After all that feasting and reveling, it is no surprise that you might find that your pair of jeans feel a little tighter than usual, but fret not, as we have compiled a list of the easiest and most effective ways to get you back in tip-top shape in no time!
1. BE HAPPY
Firstly, it is important that you do not stress yourself too much over that number you see on the weighing scale. Research has shown that stress contributes to weight gain as the stress hormone, cortisol, increases your appetite and slows down metabolism, making it more difficult for you to lose the excess fats. So before you start working out, calm your mind by meditating or do some yoga stretches to loosen up and relax.
2. BABY STEPS
If you had your mind set on losing ALL that weight within the week, then we will have to stop you there. Regardless of how much you have put on, aim to lose 1 pound in the first week. That 1 pound might seem inconsequential and you may be super motivated to push yourself to drop all the excess weight within a short time, but it is advised that you do it the healthy way and not shock your body into a drastic weight loss program from the get-go. Remember that slow and steady wins the race.
3. WORKOUT AT HOME
It is not difficult to start working out right in the comforts of your own home and with little equipment involved. Some of the more effective exercises that work multiple parts of the body include squats, planks and jump rope. For better results, you can incorporate a 5-pound or 10-pound dumbbell into your squat or plank routine. Here is a great tutorial video by Fitness Blender on how to perform the squat properly: https://www.youtube.com/watch?v=mGvzVjuY8SY
4. MAKE IT A HABIT
For those who have the convenience of living in gated communities with swimming pool and jogging path like Suntrust Cyberville in Cavite or in condominiums with gym amenities like Suntrust Capitol Plaza in Quezon City, losing that Holiday weight has never been easier. What are some of the best exercise routines that work to burn fat quickly?
Rowing machine – set the timer to 20 minutes and row 250m within that time. Rowing, when done in short sprints with 1-minute breaks in between sets, can burn up to 1,000 calories per hour.
HIIT – high intensity interval training is a complete workout that tones muscles and burns fat. Check out these 5 HIIT workouts that will help you achieve your weight loss target.
Kettlebells - kettlebell workouts not only burn fat quickly, they also help with strength training. For maximum results, set your timer for 20 minutes and do sets of 30-seconds with 20-seconds of rest in between sets.
1 minute of intensive swimming burns 14 calories, but the simple task of simply keeping yourself afloat by treading water works equally well to burn fats as your muscles have to be constantly at work against gravity to prevent you from sinking into the water. In other words, every second that you spend in the swimming pool is effective in burning that excess Holiday weight. <
Running at a moderate and constant pace works in burning fats but doing so too frequently on tougher terrain (such as cement or asphalt) may cause a strain to your body, so it is advised that you run on a jogging track. How much can you burn off by running? A 120-pound person is able to burn off 11 calories per minute, and someone who is about 180 to 200-pounds will burn 17 to 19 calories per minute.
Sprinting is a great way to burn more calories within a short time. The most efficient way to incorporate sprinting into your workout is to alternate between sprinting and jogging: jog a lap around the track in your community, followed by running a lap.
Anything can be achieved as long as you put your mind to it. Do remember that it is important to lose weight at a steady pace and in moderation because a healthy body and mind is what we are all working towards in order to enjoy the New Year.