The fastest way to your best shape ever

As the cooler months are starting to roll in we find ourselves moving a little slower, getting out of bed is harder & just becoming a little more unmotivated. The cold weather is never fun, you just want to roll up into a blanket & have a hot cup of tea (what I am doing right now). However, as much as I would like to stay in bed & be warm all day I also know fitness comes first ! PLUS, I know a few tricks that will make getting in shape quicker, BONUS !

Today we will be going through five of my MUST DO fitness tips. These 5 tips are going to get you kick-started on your fitness journey, get you those weight loss faster and keep you on track through these cold months. So let's begin !

1. Start with compound exercises

Compound exercises are movements that work multiple muscle groups at the same time. For example, a squat is a compound exercise and has the ability to enhance the mobility in our hips & ankles and works the glutes, quadriceps & challenges core stabilizers.

Starting with compound exercises is a much faster way to getting quick results in a short period of time. By doing one compound exercise you save time and puts dozens of muscles and multiple joints through a large range of motion. This is very important because the better you can progressively overload your muscles, the faster they grow. Some of the best compound exercises include:

- Squats

- Plank

- Push-ups

- Deadlift

- Burpees

Implementing these 5 exercises and many other compound exercises into your workout routine can make a hell of a difference.

2. Implement Interval Training into your workout routine

Interval training commonly known as HIIT is a type of training method that combines periods of intense work with periods of short rest to improve endurance, speed, and fat burn. Interval training is a big necessity and should be implemented into your routine due to the quick results that come with it.

Not only does HIIT bag you quick and long-lasting results there are a bunch of benefits ! By doing a couple of interval training sessions per week your cardiovascular endurance improves, making your heart stronger & more efficient. It also decreases your chances of getting long-lasting health issues such as heart disease & high blood pressure. So if you want all the benefits of it here are a few examples of interval training:

1. TABATA

2. Sprints for 30 seconds, rest for 15 seconds

3. Swimming (1 lap fast, 1 lap slow repeat)

3. Pace Yourself

Even though we are looking for fast results we also want them to be long-lasting. When you're trying to get in shape, it's easy to go all in at the start. You're excited, it's a fresh start for you and you want to put 110% in which is awesome ! BUT and this is a big but, going to hard to fast can be the downfall of your fitness journey. Although this may speed up the weight loss initially, it usually leads to you burning out & losing motivation all together.

My advice is don't go from a non-stop couch potato to six days at the gym, Instead, start with 2-3 sessions per week and incorporate your new lifestyles changes gradually. This includes your nutrition, try not to go cold turkey straight away as you will find that you will give in and stop all together. This may take a little longer to see results but it actually priorities the most important part of exercising - actually sticking to it.

4. Eat a balanced diet

Eating a well balanced diet is a NECESSITY if you're looking to get long-lasting and quick results. You can jump into the gym and exercise till you drop but if you're going home and having Mcdonalds for dinner each night, you are going to stay exactly the same. It's important to eat a well balanced diet so that your body gets the essential fuel and nutrients it needs to run properly. You will find once you start exercising and eating a balanced diet your energy levels will increase, your bloating will become less, and it will become easier to just eat healthy.

Aim to have lots of protein if building muscle mass and toning is your goal. Good sources of protein include, lean meats, eggs, milk, beans and seafood. You will also need to introduce carbohydrates such as whole grains, veges & dairy which will provide you with the energy you need throughout your day. Avoid any foods with high amount of trans fats. Most trans fats foods are processed foods, fried foods & microwavable meals. Sticking to this basic guide to start with will help you lose weight fast & get you those goals you're looking for.

5. Change it up

Sticking to the same routine can be boring and if you continue to not change up your training plans your performance and results will plateau. Don't be afraid to mix it up a little, try out different types of training including boxing, group classes and even running. It will challenge and push you & this is what you need if you want to be looking at fast results. Changing it up will keep you from getting bored with your new gym habit, which is key to accomplishing & maintaining this healthy lifestyle you have built ! Focus less on sticking to a strict plan and allow flexibility in your day-to-day.

That's all for this week guys, I hope you enjoyed and continue to learn from my fitness blogging. If you have any topics or tips you would like to know more about message or comment and I can make that the next post for you all ! Till next time xx

- Maraea Goymour