Step One :
Tone and strengthen the muscles in your hip and lower back area.
Use compound exercises, or those that work multiple muscles groups
in one exercise such as lunges, squats, plie squats and leg lifts.
Do four sets of 10 to 12 reps, resting very briefly between
sets. Allow at least one day of recovery between strength-training workouts.
Step Two :
Do at least 30 to 45 minutes of cardio four days a week
to increase your heart rate, burn calories and tone your
hips and back at the same time. Some of the most commo
cardio workouts are running, elliptical training,
stair climbing, bicycling, swimming and jumping rope.
Step Three :
Complete at least 30 minutes of interval training sessions,
two times a week. This requires increasing the intensity
during your cardio workout, then decreasing it several times.
For example, sprint for 1 minute then walk for 2 minutes.
Or jump rope as fast you can for 1 minute then rest for 1 minute.
Interval sessions increase your heart rate more than easy
cardio sessions so they can help you burn more calories in a shorter period of time.
Step Four :
Eliminate junk foods from your diet. These include
empty calories like sodas, alcohol, fruit juices,
baked goods, candies, chips and processed meats.
Instead, eat lean sources of protein like egg whites,
tofu, fish and chicken. Include plant products in your diet,
such as leafy greens and fresh fruits, as well as whole grains.
All Photos Licensed Under CC .
A Easy But Effective Way To Lose Weight After 40, 50 ,60
Many people avoid making goals when losing weight because they aren’t sure where to start and they lack the necessary motivation. There are many ways you can have fun while exercising. These tips will put you on the path to realize more success.
Turn on your favorite music while you are exercising. When you have music on, your body instinctively moves to the beat. A lot of people instinctively react to music when they hear it. Turn your workout into something fun and exciting with music. Doing this dance will be so much fun that you will completely forget about feeling tired. Music is an excellent way to increase your workout time without even realizing you are exercising.
Working out with a friend is ideal. To get your mind off exercising, start up a conversation with someone, as it will make the time go faster. You will soon find out the benefits of beginning to exercise with a friend. You may end up having fun and forget you were exercising.
Exercising can seem to be finished more quickly if you distract yourself from what your body is up to. Workout video games are a great way to take your mind off your exercise burn. There are many kinds of these games. Maybe you would enjoy bowling with your virtual friends, or learning new dance moves. Maybe you would like to spar with a virtual boxing champ? Regardless of what you prefer, these games will provide assistance in achieving your weight loss goals.
If you choose workout gear that looks good on you, it’s a big motivator to get out there and exercise. They’re available in a rainbow of colors and styles to suit your style preferences. Make sure you are creative when you choose your outfit; it will give you more motivation.
Try to avoid doing the same exercises each day because, at some point, you just won’t feel like doing them anymore. Your exercise routine can come to a grinding halt if you allow yourself to get bored. Make sure you alter your exercises, so your workouts continue to be motivational and original. This is a vital point, because prolonged breaks from working out tend to make restarting far more difficult.
Reward yourself for meeting weight loss goals. You can give yourself little rewards along the way instead of waiting until you have achieved your overall long-term goal. Take care when selecting a treat. Treating yourself to the small things you enjoy is a good idea. No matter what you may decide to reward yourself with, make sure its something you are motivated towards having. If you stay motivated, you will accomplish more.
Make your exercise exciting. It does not need to be boring. Exercise can be enjoyable, and there are many ways to accomplish this. As you begin to develop your exercise strategy, keep these helpful tips in mind.