Get In Shape in 30 Days – Set S.M.A.R.T. Goals
SMART is an acronym that helps you evaluate and achieve your 30-day fitness goals. First, set Specific goals such as losing 10 pounds in 30 days, running a 5K, or completing 15 push-ups. Second, set Measurable goals such as monitoring body fat percentage, waist inches or 5K time. Third, set Attainable goals. For example, if you are new to exercise, do not attempt to run a marathon within 30 days. Instead of motivating you, your goal may be frustrating. Fourth, set Realistic goals. For instance, if you want to lose weight, aim to avoid processed sugar for a month. Finally, set a Time for completion and stick to your schedule.
Your metabolism goes to sleep at night the same way you do. Eat breakfast to wake up your metabolism and have it work for you throughout the day. The sooner you eat, the sooner your system begins burning calories to help you in your weight loss efforts. Plus, when you eat breakfast, you have fuel for your workouts and with longer workout sessions you burn a higher number of calories.
Take a Walk
Get in shape in 30 days by walking. The American Heart Association recommends a goal of 10,000 steps a day which is the equivalent of 5 miles. Since you burn approximately 100 calories per mile, you can burn 500 calories a day by tracking your steps. Multiply 500 by 7 days a week and you have burned 3,500 calories which is equal to 1 pound.
Track Your Foods
Write down the foods you eat or use an app to track your calorie intake. When you track every piece of food you consume, even the handful of candy from your co-workers desk, you have a visual reminder of the number of calories you consume. If you goals include weight loss, tracking your foods in a journal or with an app encourage you to cut back on calories and make healthier food choices.
Give 20 minutes
Workouts are an essential focus for your 30-day fitness goals. A lack of time may interfere with your progress, but an effective workout can be completed in 20 minutes. Tabata training is a workout technique in which you exercise intensely for 20 seconds and then rest for 10 seconds. You select 5 exercises such as squats, push-ups, sit-ups, arm curls, lunges, jump rope, jumping jacks or burpees. Then, perform 8 cycles of each exercise using the 20 seconds on/10 seconds off pattern. Rest for one minute between each exercise and continue until you complete 5 exercises. Tabata training uses a higher number of calories within a short time to boost your workout goals.
Avoid Added Sugar
Select natural foods and avoid those that are processed or contain extra sugar. Sugar is wasted calories and ones you can do without. You are working toward a healthy goal and that includes eating healthy foods to fuel your body, enhance your cardiovascular system and increase your weight loss.
Monitor Heart Rate
Effective workouts require heart rate tracking. If you exercise at too low of a heart rate, your workout is not as effective. If your heart rate is too high during exercise, you may be using a higher portion of carbohydrates to fuel your session. Although your overall calorie-burning is higher, your body’s store of carbohydrates does not fuel a long duration workout. For longer workouts, you need to burn fat as fuel. You can wear a heart tracking device and base your heart rate range by your age. To calculate your target heart rate, subtract your age from 220 and multiply the result by 55% and 85%. Aim to stay within this range during your workouts.
Water is a key ingredient in your health. The majority of your muscle tissue is water. Your body relies on water to circulate blood that contains oxygen, nutrients, vitamins and minerals to your cells. Keep your body clean by drinking water. Plus, when you drink water, you are less hungry.
Plan your Meals
Meal planning takes effort, but you are ready to do what it takes to reach your goals. Plan your meals on the weekends and stick with your menu throughout the week. Have the foods needed for your recipes and select meals that are easy to prepare so when you are hungry, good food is available.
Perform Strength Training
Strength training is another piece of in-shape puzzle. The more muscle tissue you have, the faster your metabolism. In other words, as you build and tone your muscles, the muscles use calories to sustain themselves. As a result, your metabolism speeds up and you lose weight. Plus, you are stronger, more confident and your clothes fit better.
Vary Your Workouts
Your body adapts to your workouts. Over time, if you perform the same workouts, your body does not have to work as hard to complete the session. Instead, you maintain your fitness level, but do not improve. Perform a variety of workouts to challenge your system and keep your body and mind stimulated. You will break through plateaus and reach your goals quicker than if you stick to the same workouts.
Avoid Food Allergies
If you know that certain foods trigger an allergic reaction, avoid them. It is not always easy if these foods are your favorites, but not only are you creating an itchy nose and throat, you may also be contributing to inflammation throughout your body. This inflammation leads to uncomfortable bloating or pain which limits your workout sessions.
Eat When Hungry
Avoid stress eating or munching when you are bored. Go for a walk instead to increase your daily step count. If you are hungry, eat and then eat until you are full. Do not finish all the food on your plate just because it’s there. Eat slowly and stop eating once you feel satisfied.