12 best bridal workout tips
- By Sahana Rajan
TIP 1 : The 6-Month Countdown
It is best to start at least 6 months prior to the wedding for weight loss. If you are only left with a few months, you would have to go on a rigorous workout schedule to lose the extra flab.
TIP 2 : Goal Writing and Workout Schedule
Check your Body Mass Index and determine the amount of weight you have to lose. Once you have decided how much weight you want to lose, choose the type of workout you would like to do: endurance, strength, balance, or flexibility. Do not consider crash diets as they would not leave any long-term effect and most possibly only negatively impact your health.
TIP 3 : Endurance and Strength Workout
Endurance Workout: These workouts will increase the heart-rate and your breathing. One of the best ways for overall fitness, they also prevent many diseases like diabetes and heart issues. These include dancing, playing basketball, brisk walking, and yard work.
Strength Workout: This form of workout is primarily aimed at building your muscles. It will allow you to perform your daily activities well. These include lifting weights and use of resistance band.
TIP 4: Balance And Flexibility Workout
Balance Workout: Primarily a workout for older people, this will help you to avoid the fall. These include many strength exercises for the lower part of the body. Instances of balance workout include heel-to-toe walk, standing on one foot and Tai Chi.
Flexibility Workout: This will strengthen your muscles and allow your body to stay limber. You will also be more comfortable performing other types of exercises. Cases of flexibility workouts include calf stretch, yoga as well as shoulder and upper arm stretch.
TIP 5 : Workout Timing
Confine your workouts to 30-40 minutes. If you want to exercise for longer, you will have to reduce the intensity of the exercises. Your primary energy consumption occurs in the first thirty minutes.
TIP 6 : Low to High Intensity Workouts
Begin by low-intensity workouts for at least a month. This will ensure that you do not get out of breath when you get to do the rigorous workouts like running or cycling. This will involve doing the endurance exercises.
TIP 7 : Protein and Water
Your muscles need protein to rebuild. If you do not get enough proteins, your workout is not going to be of much use. Both the cardio and strength workouts need high amount of protein. Consume whey or protein shakes to increase the rebuilding of your muscles. Also, make sure you drink at least 10 to 12 glasses of water per day. Don't drink immediately after exercise, as it would take a few hours for your body to absorb it.
TIP 8 : Carbs
The main source of energy for your body is carbohydrates. The idea of a low-carb diet is only detrimental to the well-being of your body. So make sure you get enough carbohydrates everyday through shakes and banana.
TIP 9 : “Shake” Regime Before and After Workout
Make sure you take a protein shake with you. If you take the shake before the workout, it will amplify the flow of the amino acids to your muscles when you are exercising. Consuming the shake after exercises would allow your muscles to grow better. Take a small-protein or carb meal about an hour and a half before the workout. You could also eat a meal replacement bar instead.
TIP 10 : Slow Lifting of Weights
If you are lifting weights, make sure you lift and keep down the weights slowly. Many people pick up the weight slowly and put it down too quick. This will not be productive for your body weight. Lift it to about just a foot and keep it down slowly. Gradually increase the height unless you are able to pick it and keep it down slowly.
TIP 11 : Heavier Weights and One-Set-Intensity
Start by using lower weights and once you have reached a good form, start lifting the heaviest weights you can to sustain the form. By lifting heavier weights in shorter period of time, you will get better results.
Instead of performing two to three sets of an exercise, stick to just one with the heavy weights. This will make sure you put your best into this set and not become shaky as people generally tend to become during the consequent sets.
TIP 12: Ideal Workout Plan
The best plan for a workout is to alternate between two to three days of high-intensity strength training and two to three days of high-intensity cardio exercising. It is enough to work out for 4 days if you perform them with high intensity.
High-intensity Strength Training: 30 to 40 minutes of circuit training. Do not rest between the exercises. If you are doing many circuits, then you can take a short rest. Make sure the circuit exercises your whole body by use of compound exercises like pull-ups, squats, and deadlift. You can also employ heavier weights- one set for every exercise. Ensure that you perform them slowly (5 seconds up and 5 seconds down).
Have a carb-protein shake before and within 60 to 90 minutes of the workout.
High-intensity Cardio: Do interval training at a speed where you can't talk. Take short amount of rest in between the intervals. You can also include hills in these workouts.