This article has great tips on balanced routines. (And while it is written for women, guys –
you don’t want a big chest and chicken legs.
Mix it up!) Why?
Sometimes working out seems like too much trouble because
you don’t know exactly what to do.
Or you do your favorite “go-to” exercises over and over –
the things you like because you’re good at them – but your body has simply
adapted.
Women
often look for solutions for the best balance in their workout routines. At the
gym you will generally see the majority of women on cardio equipment, while men
are lifting weights. What is the real reason that men and women view exercise
so differently even though a balance is really the best solution?
Since most women are typically nervous about using weights, but
comfortable with cardio they tend to gravitate toward the cardio section most
of the time. Most men have been trained to view an extremely muscular body as
the ideal, and feel the only way to obtain this is by slinging weights around
the weight room while ignoring cardio exercise. Unfortunately this is not good
for either men or women, and a lot of times this comes with bad form in both
the cardio and weight areas of the gym.
Balanced
Workout Routines for Women
The truth is if you want to lose weight, you will need to create
a balance between cardio at the right intensity level and weight training that
provides the appropriate repetitions and sets. The same goes for the desire to
build muscle. It is always good to have some flexibility and balance training
to round out a balanced routine, and it will enhance both your cardio and
weight training regimens.
Here
are some tips for a balanced workout routine for women:
Assess
Your Goals
Determine what you are aiming to obtain through health and
fitness. For example if you’re overweight, your overall goal may be to lose
weight. Now you need to create smaller goals to work toward the overall goal.
The first thing you will want to do is determine your body composition which is
the percentage of body fat you are currently carrying on your body. To figure
this out you can either go to a gym to have it measured or you can create a
FREE account at Team Beachbody and use the body fat calculator that is found
under Fitness Tools. This will provide you with your current percentage so you
can set up realistic, safe, and progressive goals each month to get your body
fat to normal levels.
Combine Cardio and Weights
To have a balanced weight loss workout regimen, you must combine
cardio and weight training. The key here, is to be sure you are working at an
intensity that will provide results. To know this you should know your target
heart rate. Again you can use the tools on Team Beachbody to figure your target
heart rate. A good daily balance of cardio and weights would be to alternate
cardio and full-body resistance training. You can also do a combination of
cardio and weights on your weight training days if you so choose.
Some
examples of balanced workout regimens would be the P90X program which
consists of 12 workouts that include resistance training, cardio training,
plyometric training, abdominal training and yoga. Of course if 90 days sounds
like too much you can always start with the 21 Day Fix Extreme. This program
still provides you with that amazing combination of cardio and weights, but in
quick 30 minute workouts that you do for 21 days.
If
you are interested in a program that has a greater amount of cardio but still
provides resistance training, TurboFire is a 90 day program that would work. You
always want to choose a program that best aligns what you like and your goals.
Of course if you prefer to do something different every day, you can always
create a hybrid of multiple programs as long as you create a good combination
of weights and cardio, and still allow for appropriate muscle recovery. A great
options for creating a hybrid is Beachbody On-Demand. Beachbody On-Demand gives you
access to over 150 workout programs plus a coach. With an online coach and
Beachbody On-Demand you can definitely get the right mix of strength-training
and cardio to reach your goals.
The
Importance of Flexibility and Balance
Flexibility and balance is an important part of any routine, and
most of us don’t do it enough or do it at all. The more you stretch and work on
flexibility and balance the quicker you will recover. This means less aches and
pains, and greater results with your workouts. You will also be less likely to
skip a workout because your entire body is stiff and sore.
Some strength and cardio programs already have flexibility and
balance training as a part of the program. Even if they are a part of the
overall program, it is still a good idea to take an extra 5-10 minutes after
each workout to stretch the entire body. As you utilize flexibility and balance
training you will see your overall performance improve, and that your body will
truly feel better.
Breakfast
is truly the most important meal of the day. I know you have heard that before,
and we all know that not everyone feels they have the time to prepare
breakfast. Some of us barely have time to find our keys, let alone brew a cup
of coffee before we’re out the door and on our way to work.
You
do need to remember that if you’re looking to lose weight you have to have
breakfast. If time is an issue then why not try a protein packed and
nutrient-dense shake? They’re fast, easy to make, and your breakfast options
becomes endless with your creativity. Make breakfast a priority and get total
nutrition with Shakeology from Beachbody.
It
is great when you can whip up breakfast with one of these delicious shakes in LESS
THAN ONE MINUTE. Shakeology is truly YOUR Daily Dose of Dense
Nutrition. It is packed with incredible amounts of high quality protein,
antioxidants, phytonutrients, pre and probiotics, digestive enzymes, and
superfoods that your body desperately needs and craves.*
Plus, Shakeology can help to increase your energy levels, and
reduce junk food cravings. Because Shakeology’s key ingredients are derived
from whole food sources, your body will be able to easily absorb and utilize
the nutrients immediately.
You now have everything you need to be successful!
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