When it comes to weight loss, exercise is a necessary component to not only see results and reach your goals, but to overall live a healthier life.
Exercise will help your mobility, reduce risk of cardiovascular diseases such as heart attack and stroke, as well as, hypertension, diabetes mellitus, osteoporosis, obesity, colon cancer, anxiety, depression and dementia. Sounds like a miracle “drug”, right?!
So, if you are taking the time to live healthier and be dedicated by going to the gym, you want to make sure you are getting the most out of your workout! We have provided our top 3 tips on how to see the most weight loss from your workouts:
- CONSISTENCY: With many things in life, being consistent is going to help you reach your goals. Weight loss is no exception. Be consistent with your workout regimen and we promise you will see results. In order to stay motivated to work out, it is important to enjoy what you are doing. Check out our blog on 10 Ways to Make Exercise Fun for some good ideas!
- INCREASE THE INTENSITY: If you are able to carry on a friendly conversation in the middle of your workout, there is a problem. To see the best weight loss results, you HAVE TO get out of your comfort zone! This means pushing the envelope and get your heart rate elevated. The harder you work out, the more calories you burn. If you can burn more calories than you eat, you will create a CALORIE DEFICIT. A calorie deficit of 500-1000 calories per day should result in a 1-2 pound weight loss per week! Read a little more about the benefits of high intensity exercises here!
- FUEL PROPERLY: Food is your fuel, if eating the right foods of course. The right food will help to give you energy for your workouts and produce the best weight loss results. Did you know you have to burn 3500 CALORIES to lose ONE POUND of weight?! This is why modifying and understanding nutritional intake on a daily basis is important. Here are some good pre and post workout fuel suggestions:
Pre-workout: CARBOHYDRATES are the main attraction. Carbohydrates are the primary energy source for muscle function during exercise and will help to prevent protein from being used as energy. **Choose complex carbohydrates such as whole grains, bread, cereals, beans, lentils, or fruits such as citrus fruits, apples, bananas.
Our suggestions: Trail mix, oatmeal or instant steel cut oats with slivered almonds or half a bagel thin and natural peanut butter. Also try Blue Sky Fuel Prime Pre-workout to help give you the energy boost you need!
Post-Workout: Post-exercise fuel should occur within 1 hour after your workout. It should consist of fiber, complex carbohydrates and protein for optimal muscle development and weight loss results. Protein is crucial for repairing and rebuilding muscle after a workout whereas complex carbs will help put your body in an anabolic (muscle building) state. Fiber also absorbs food and slows the entry of sugar into the blood to help stabilize insulin.
Our suggestions: Hard-boiled egg and half a whole grain english muffin, cottage cheese and fruit/slivered nuts or protein smoothie (use a protein powder well balanced with carbs and protein – try Blue Sky Fuel Recover).