If you’ve made it your mission to lose unwanted weight and get lean this spring and beyond, there are some healthy habits to add to your routine ASAP. Eating at a calorie deficit, strength training, keeping up with your daily steps, and getting in regular cardio are all must-dos when it comes to working towards your fitness goals. With these pro tips and tricks on deck, you’ll learn how to pick up the pace in your cardio routine, lose unwanted weight, and sculpt the figure of your dreams.
It all starts with establishing a calorie deficit. There are two ways to create the deficit: by consuming fewer calories or increasing the intensity of your workouts to burn more calories. Basically, if you’re eating more calories than you’re burning off through exercise, you won’t shed that excess weight.
In addition, you may have developed some unhealthy fitness habits along your journey. For example, you might be lifting the same amount of weight and/or performing the same amount of reps with your exercises. You may also be performing your cardio workouts at the same pace. The good news is, you can ditch these patterns and turn things around.
If you have unwanted pounds you want to shed and haven’t had success with the weight loss process so far, we have you covered with a few tips and tricks.
1. Pick up the pace
If you’ve been doing cardio pretty regularly in your fitness routine, make sure you’re shooting to improve your performance each and every time you hit the pavement or get on the treadmill. When you’re constantly doing the same amount of work, your body will adapt to it. This leads to burning fewer calories for the same amount of work.
For your next cardio workout, try to either go faster or longer, increase the resistance if you’re cycling, or exercise on an incline if you’re using a treadmill.
2. Lift heavier weights
Just like cardio, if you’re lifting the same amount of weight week in and week out, you’re not forcing your body to burn more calories and recruit more muscle. Adding more resistance to your exercises and trying to match the same amount of reps is key. And if you’re maxed out on certain movements, try to perform a few more reps. For example, if you typically squat with a 25 lb dumbbell, up your game to a 30 lb one. Or if you shoulder press 20 lb dumbbells for 10 reps, aim for 12 reps during your next workout.
3. Increase your NEAT
Besides pushing yourself to perform your absolute best in your workouts, you also need to get in daily activity. Even though you carve out time for your workouts, if you’re sitting for the rest of the day, you’re considered sedentary.
Non-exercise activity thermogenesis (NEAT) is the activity you get outside of your fitness regimen, such as walking up and down the steps, cleaning, and doing yard work. NEAT differs with each individual but can account for anywhere between 15 to 30% of your total daily calorie burn. Therefore, try to be as active as possible outside of your workouts, and get moving! This will help you burn those extra calories.
4. Sign up and train for a race
Another way to shed excess weight is by signing up for a race. With the right training program and professional tips, you can do runs such as a 5k or 10k, or even obstacle races such as the Spartan or Tough Mudder. Once you’re ready, getting involved in a challenging race is a great way to get in extra activity, switch up the way you work, and push your body harder.
