5 simple ways to get in the fitness -free form before the summer

The good news? The first official summer day – June 20 – is only 100 days away.

The bad news? This means it’s time to start thinking about how to shed that winter weight.

If you do not have a gym membership and the thought of making foot lifts is completely uncomfortable, personal coach and future performance coach Wilder Thomas spoke with posting for some simple ways to get in shape without equipment.

Rhythm

“You want to feel amazing on your skin in the next 100 days? Commit to continuous cardiovascular training! “Thomas said.

This may sound intimidating, but it simply means following the CDC recommendation to get 150 minutes of moderate exercises a week.

For example, you can go for a quick walk for just 30 minutes a day five days a week – which, as an added bonus, can reduce your risk of dying by 31%.

But “if you are ready for a challenge, you can bring focus and purpose to your efforts by measuring your weekly progress,” she said.

Start by running for as long as you are satisfied – whether for 30, 10 or even five minutes – type the number and try to beat it a little with each run.

“You can continue this model until that initial duration starts to feel easy,” she said. “From there, you can add two to five minutes to your total time and continue to gradually attack your new training duration in the same way.”

Take your steps inside

According to Thomas, “what you do for 30-45 minutes in a drill is just a part of a day” that is likely to be dominated by sitting at your table, falling into traffic or resting in bed.

“The easiest way to increase your calorie spending all week without excessive physical strain on your body is to increase your daily step number,” she said.

The American average barely the hours at 4,800 steps a day-two miles-wilson notes is approximately four times less than our hunter’s ancestors.

Of course, modern life is what it is and we have to adapt – but that doesn’t mean we have to be sitting.

“Our lives are different now, but the need to move our body for optimal health is just as true as ever,” she said. “A body in motion lies in motion.”

To do this practically, measure where you are now and then aim to increase those steps by 10-15% each week. So if you are on average 5,000 steps at the moment, see if you can push it to the next 5,500 week, then 6,500 etc.

“A gradual construction like this gives you an opportunity to see where you can include more movements on your day in order to find a sustainable and sustainable approach to building more movements,” she said.

Don’t sit down yet

One of the best ways to take your steps is to avoid climbing your chair.

Thomas suggests not sitting for more than 50 minutes at a time, even if it means deciding a timer to remind yourself to get up.

It may be difficult to remove yourself from a project you are working on, but, as she points out, “you will actually stimulate more concentration when keeping your body in motion throughout the day.”

As an added bonus, taking a break to move your body once every hour can help you remember to moisturize and cause healthier habits in general.

“These integrated vacations also allow you to better manage your daily stress, which leads to making the best choices about the food you are eating and the behavior choices you are making throughout the day,” she said.

bake

They may not always be a lot of fun, but strength exercise exercises like pushers help you build muscle, increase your longevity and just make you feel good.

And “because the muscle is a metabolically active tissue, it will also help you keep your metabolism higher than if you only make cardio – a key to prevent weight gain later in life,” she said.

Thomas recommends training of strength at least twice a week with basic movements such as squats, printing and traction.

“Bonus shows if you go down to the floor and crawl slightly – after all, we crawled before we walked,” she said.

As with cardiovascular training, you will want to add and challenge yourself every week to see significant improvement.

“Want to know if you are strengthening? How many unbreakable push you can do? How many meetings can you make in a minute? “She said.

“How long can you hold a chalkboard? These will be strong indicators that you can try from month to month to see your work is being repaid. “

Prioritize the protein

Are you sick when you hear about all protein benefits? If so, you are unlucky because Thomas believes that “this macronutrient is finally getting the long attention it deserves, and it will not go anywhere at any time soon.”

Protein gives you energy, helps build and repair muscle, and provides the body with essential nutrients – but also keeps you feel full longer, which is essential if you try to lose weight by eating less calories.

“You don’t have to be perfect,” she said. “But the more you think” protein first “at meal time, the better you will feel, even when you are in a calorie deficit.”