If you want to have optimal results from your training sessions, then you will need to follow the female fitness formula. This will ensure that your workout is simple and actionable. The key to success is to make your exercise sustainable, sane, and useful.
Whatever you do, there are a few specific things and plans that you should surely avoid your success formula. These are:
- Detox diets
- Insane workout
- Cleanses or those alluring
- 30-day ‘get lean’ plans.
Ideally, you should be looking for a lasting solution rather than a quick solution. This is because quick solutions will not only harm your body and its organs from the inside, but you will also lose your detox diets debunked by looking ugly in the long run.
Ideally, you should know a few things before you indulge in any fitness exercise. You must know how often you should exercise, what are your goals, what are your experience levels, the specific types of training and movements to make during your workout and how to design a workout program that will work for you at its best.
Time-saving tips for a busy woman
There is no excuse to make when it comes to training, even if you are a busy woman. There are a few easy, time-saving tips that you can follow so that you can continue with your workouts along with other jobs such as:
- Picking up the groceries
- Make personal calls
- Take the dog to a vet and other responsibilities.
The best way to follow your fitness regimen is to do it early in the morning because this is the time you will usually be free with nothing cropping up yet. However, if you are not a morning person, then you will have to become one. The good thing about doing your exercises early in the morning is that you will start your day fresh and with a smile.
If you visit a gym, make sure that you rent a gym locker. This will save you the time to arrange and carry your needful every day to and from.
Focus on only the big four to save time and gain proper results. These include:
- Push-ups and
- Plank pose.
However, if you want to gain optimal results, make sure that you repeat these three to four times, back-to-back without any break.
A few must-know fitness tips
If you want to score the best body, make sure that your motivation is never low. It is also better if you stick to your specific routine. However, if you ever find your motivation on the ebb, change your routine after every 14 days, but not less than that. This is because your body will need time to understand a change and start responding to it. in addition to this, there are a few other tips that you should know and keep in mind. Such as:
- Your backside is essential for that beautiful look that you want to have. Therefore, make sure that you work on making it strong and beautiful.
- You must never skip the most important meal: your recovery meal after your workout. This has nothing to do with the calories that you have just burned out. Instead, it will refuel your body and promote the recovery of muscles and amp up your energy.
You must also mind your muscles and step up your time and difficulty level according to your progress and strength gain. Never rush your process as that will harm your muscles, sometimes, permanently. It is, for this reason, you will need an excellent physical trainer.
Follow the FITT principle
You will also get better results if you put the FITT Principle into your practice. This will ensure that you set your goals right and follow the right path to achieve it much faster.
First, you must focus on increasing your muscle strength along with your endurance. This, in turn, will ensure that your muscle tone is improved. To ensure this, you will need to focus on three basic things of FITT such as:
- Frequency: It should be three to four resistance training sessions in a week with a day in between for the muscles to rest and recover.
- Intensity: You should start slowly with not more than three sets of 8 to 10 reps and increase it to 12 reps for each set once your body can handle the load.
- Type: Include different types of resistance training, including bodyweight exercise and weight lifting.
- Time: Keep it short and within 45 to 60 minutes so that you do not over-train the muscles.
When you focus on aerobic fitness and speed, and endurance, exercise also follow the FITT principle ranging it from two to seven days in a week following your heart rate that should be within your target range. Your type can include anything and time within 20 to 30 minutes per session.
Follow blogs and books
You may find a lot of useful tips and advice from different blogs and books that you will get on the internet or any offline store. Written by various fitness experts and trainers, these will prove to be a useful source for you to follow and achieve your fitness goals. These books and articles will tell you about every category and aspects such as the ways to:
- Stay active
- Be fit
- Build muscle tone and
- Lose extra weight.
The good thing is that all these you can do in a home environment with no costly equipment required.
Fitness tips for 50-plus women
Staying fit is essentially required for women above fifty. However, this is not an easy thing without knowing the right ways to go ahead.
At this age, you must focus on exercises that will focus on specific areas such as your joints and back that will experience pain, with or without any injuries. Proper selection of exercise and doing it regularly may improve or reverse it.
There are lots of gyms and fitness centers that focus on aged ladies only. Get a membership ana ticket to a fit and healthy life.