Training

Guest Post: 6 Strategies for Post-Workout Recovery

If you want to get the most out of your workout routine, you have to know how to recover properly. Your body needs some time to repair itself after every workout session, but you can speed up your healing if you include some critical actions in your post-workout period. We are bringing you a short list of actions you should take into consideration to restore your body more efficiently.

Eat Healthily

It is important to know how to manage your diet in order to get the best result. You need carbohydrates to get energy for your actions, so it is recommended to have them roughly two hours before the exercise. You will need them after your workout to regain your energy but in a smaller amount.

Working out creates micro-tears in your muscle tissue and you need protein to recover. It is crucial to consume enough protein right after your training because this is a critical period if you want to build up your muscles.

Rehydrate

75 percent of your muscle tissue is water. You have to rehydrate constantly during your workout to keep the performance of your muscles on a high level. Water stimulates your metabolism and expels toxins, so it is important to keep hydrating after a workout in order to prevent cramps and reduce muscle soreness.

You are losing a lot of water through sweat, especially if your workout routine is very exhausting. In that case, you should consider taking some sports beverages to substitute lost electrolytes

Take Extra Vitamins and Minerals

You should consume additional vitamins and minerals during your post-workout period in order to enhance the recovery of your muscle tissue and to reduce muscle soreness. Vitamin C is an important antioxidant and its consumption right after training speeds up your recovery. Minerals like zinc, iron, calcium and magnesium also help repair bones and muscle tissue after a workout. Magnesium is especially important during the post-workout period. It is important for many functions of your body, including the creation of the chemical called ATP. When you are exercising, ATP releases energy that serves as fuel to your body. It is important to control the level of magnesium in your body after exercising in order to prevent muscle cramps and loss of energy. You can easily control it by taking magnesium supplements after your workout sessions.

Get Enough Sleep

There is no quality workout without quality sleep. Your body and mind need an everyday reset in order to work properly. It is recommended to go to sleep and wake up at the same time every day. A good 8-hour sleep is the right amount of time for your body to balance the hormones level and eliminate the feeling of mental and physical tiredness. Anabolic hormones, which are important for muscle building, accumulate during sleep, and catabolic hormones, which are responsible for muscle wasting, accumulate if you lack sleep. So make sure to get a good sleep every night in order to properly recover your muscle tissue.

Massage

Massages can be very helpful during the post-workout period. It helps your body recover more efficiently because it improves blood circulation, reduces muscle soreness and provides you with a feeling of relaxation. You can combine massages with aromatherapy to get beneficial results. Aromatherapy massages provide you a unique experience of total physical and emotional relaxation. During this type of massage, you are being exposed to the calming scent of essential oils and a gentle massage provided by a professional therapist.

Meditate

The post-workout period is the right time for meditation. After you have got rid of stress and feel exhaustion and happiness caused by endorphins, it is much easier to concentrate and dive in to find your inner self. It is important to calm down and find ourselves in this fast-paced world and the feeling of fulfillment when you accomplish that during meditation is thrilling. You will get in touch with your inner self faster and deeper if you meditate after your workout. You will be more aware of every part of your body, so just close your eyes and concentrate on your breathing.

You don’t have to work out hard in order to get the results. Instead of that, you should work smart. Create a schedule of your weekly activities. Find enough room during the week for proper sleep, meditation, workout sessions, quality meals, and always find enough time to recover from a good workout.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Reflection on 2017 and What’s to Come in 2018

First, Happy New Year! Although I’ve been MIA for a solid minute, I’m hoping to be back for a while. I wanted to start back this year with a little reflection on 2017 and sharing some goals and changes to the blog for 2018.

#1. If you had to describe your 2017 in three words, what would they be?

They would be: Exciting, Adventurous, challenging

#2. What, or who, are you most thankful for?

My friends for supporting me through the ups and downs that I’ve faced the past few months.

#3. What new things did you discover about yourself?

I learned a lot of things, but the main would be, when I put my mind to something, I’ll achieve it.

#4. What single achievement are you most proud of?

I’ve achieved a lot this year, but honestly, the thing I’m most proud of is my volunteering twice a week with Reading Partners and helping my RP become a better and stronger reader.

#5. What was the best news you received?

That I got accepted into the University I’m attending, which was my first choice #ReignCane!

#6. What was your favorite place that you visited in 2017?

Panama City, Panama. Hands down an amazing country with amazing food and people.

#7. Which of your personal qualities turned out to be the most helpful this year?

I’m going to say friendliness. Starting college requires you to go out of your way and be friendly to people since everyone’s trying to make friends.

#8. Which new skills did you learn?

I learned how to ask for help.

#9. What was the most important lesson you learned in 2017?

The only thing stopping you from doing something is you.

#10. What advice would you give your early 2017 self if you could?

Be excited about opportunities, and enjoy the adventure along the way.

Getting Excited About 2018

Despite the fact that any day of the year you can set a goal to achieve, January 1st seems to be the day we all choose to do so. I have three main goals this year. I’ve already been working on these goals whether I’ve actually started working on them, or I’ve just been planning the steps needed to achieve it. Here are the three goals I’m hoping to achieve or start the journey to achieve in 2018.

#1: Do well in college

I’m not going to lie. College is hard. There’s a transitional period that nobody tells you about. Which is that it takes you about half of your first semester to learn how to study in college because mid-terms and finals in high school are comparable to that of quizzes in college. So my goal is to keep my head above water this year, and the next couple of years ahead of me.

#2: Run a sub-2hr half marathon

I ran my first half-marathon this year. It was an amazing experience, and I did it with relatively little training. Don’t worry, that sentence makes me cringe too. At the time of which would’ve been time to train for it, I was on a D1 collegiate rowing team. Due to rowing being an endurance sport that requires a lot of strength, I was able to pull off a decent finish for my first half-marathon. With the races I’ve signed up for this year including 2 half marathons, I’m going to truly train for them.

#3: The Next Phase for RunningSoleGirl

It’s crazy to think I started RunningSoleGirl as a freshman in high school, and I want to continue on with it as a freshman in college. RunningSoleGirl has always focused on empowering women when it comes to health and fitness, and my mission is to continue that. However, I want to change it up a bit, but this has to do with my other two goals to begin working on in 2018. I plan on posting my training logs as well as tips to survive college. The usual health and fitness posts will continue on, but there will be some variety now. This makes it easier for me to continue posting on here, and I hope you lovelies support it.

Here’s to the journey that 2018 will bring us on!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Warning! Your Rest Days Could Be Ruining Your Gains

If you set aside a couple of days per week to rest and recover from your workouts, then you’re on the right path. Generally, the concept of a rest day is a good idea and will benefit you. It’s not healthy to workout every single day, you’ll overtrain and damage your muscles, leading to no gains at all.

I won’t have a go at you for being a tad confused here already. Clearly, the title says that rest days could be ruining your gains. But, I just said they were good…so…what’s all that about then? The keyword in all of this is ‘could’. Your rest days could be ruining gains, but only when they’re not used properly.

Now, you will be surprised to know how many people wrongly use their rest days. Which is hilarious considering how easy a rest day should be for you. All you really have to do is rest and recover, how can you possibly go wrong? Well, I’ve written this article to show you some of the bad things you might do on your rest days that lead to a lack of gains in the future. Give them a read, and follow any advice that might help you stop doing the wrong thing.

Eating Too Much

The thing about a rest day is that you shouldn’t do much physical activity at all. As a consequence, you won’t burn many calories on these days, but that’s okay! This only becomes an issue when your food intake is large. I know so many people that sit at home on a rest day and just binge eat. They think it’s a chance to have a cheat day and just fuel up on food ready for their workout the following day.

The logic behind this is fairly well thought out, so I’ll give you credit if you do this. To prepare for your next set of workouts, you consume a lot of calories and carbs to provide more energy and get you nice and refuelled. A bit like stopping your car overnight and filling up the tank, right? However, as I said, you aren’t burning many calories on a rest day, so all that food is just going to pile on, with very few calories coming off. It makes it harder to lose weight and could be why you’re not doing so. Instead, you need to follow a low calorie diet, particularly on rest days. Try and reduce the calories, even more, when you aren’t working out. This prevents any unnecessary calorie overloading and will keep you on the right path to fitness success.

Doing Your Cardio

Bizarrely, quite a few people set aside their rest days for cardio. I know, it doesn’t make any sense, it’s not a rest day if you’re exercising. People do this as they think you only need a rest from generic training. If you train using weights, then cardio counts as a rest, correct?

No, it doesn’t. You’re still working your muscles, you’re still putting your body through some tough work, it’s not a rest. You’ll run the risk of overtraining, which is exactly what you should avoid by taking a rest day. Do cardio either on the same day as your regular workouts or on another day. Rest on your rest day, don’t work out in any way!

Not Stretching

So, there are certain things you’re doing that you shouldn’t be doing, and there’s one thing you need to do that maybe you aren’t. Stretching is essential if you want to keep your muscles healthy and feel less sore. If you lengthen your muscles, you become more flexible, less prone to injuries, and will see more gains in general.

You should set aside time during your rest days to really go through a full body stretching and mobility routine. The reason you do it on your rest day is because you should have a good hour or so spare where you’d normally work out. Get a solid stretching session in to prepare your body for your workouts and keep it in good health.

After reading this, it’s maybe more apparent how your rest day can go totally wrong. If you’re eating loads, still doing workouts, and not stretching, then you’ve really messed up your rest day. I can’t stress enough how important one or two proper rest days per week will help you. Use them properly, or you will see issues with your gains. If you feel like you’ve maybe hit a wall recently, then this could be the problem.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How You Can Be More Active in Your Everyday Life

When we talk about being active and living a healthy lifestyle, it isn’t just about going for a run each evening but being completely sedentary the rest of the time. In order to be truly more active, then there needs to be some things that we change in our everyday lives. When we are always more active, at work, school or at home, then we are really on the way to living a healthy and active lifestyle. All of those extra things can help us to stay well. So what are some changes you could be making? Here are a few ideas to help you be more active in your everyday life.

Walk More

It might elicit a moan from you or your family, but walking more is a great way to be active. You’re using your whole body, burning calories, and getting your heart pumping faster than it would be in the car. Even something like taking the stairs over the elevator is a good way to be more active and walk more. Plan your time better to walk to more places and you’ll really feel the benefit of it. You could also look to get a step counter to encourage you to be more active. We should be aiming for at least 10,000 steps per day, but many of us fall short of that. You can read more here if you want to http://stepcount.org.uk/. So if you’re curious to see where you are with that at the moment, then a step counter will be a good way to start being more active.

Take Regular Work Breaks

Work or school are going to be some of the places where we find it hard to be the most active. We can’t just get up and leave when we want. However, we can take breaks to have a quick walk around the office or to get a glass of water. You shouldn’t be sat at your desk for hours on end without moving. Consider standing at your desk if you need to, to get your body moving and some weight bearing on your feet. You could even look into getting a bike or elliptical installed under your desk, like this one https://www.hereon.biz/under-desk-elliptical/. What a fun way to be more active when you normally wouldn’t be very active. Employers should take note!

Use Standing Time To Move

Think about times in the day when you stand up but don’t do anything. You might be waiting for the kettle to boil or for the oven to heat up. But use that time to get in a mini-workout. How many squats can you do in the time it takes for your pasta to cook or the kettle to boil, for example? When you’re having a phone conversation, how many times can you go up and down the stairs or do something else that is active like cleaning the house? Multitask and get a few more mini-workouts in each day and it will help you to stay fit and well much more than people that don’t.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

You Shouldn’t “Walk Off” An Injury

While often used as a comedic device, the idea of being able to “walk off” an injury is nevertheless a persistent one. Trip and fall while out running? Walk it off! Stretch too far during a yoga class? Walk it off! However, here are some reasons you shouldn’t walk off an injury.

The whole idea is based on a fundamental lack of understanding about the human body. While there are some injuries which are temporary – momentary spasms of pain that will recede on their own – there is a huge threat caused by trying to “walk off” an injury that can’t be walked off. Of course, you have no way of knowing if the injury you have sustained can be walked off before you try it – but what happens if you give it a go, and what harm are you doing if you’ve calculated incorrectly?

Think About R.I.C.E.

You’re more than likely aware of what “R.I.C.E” means in an injury capacity, but if not, let’s be clear – it’s not this:

What it actually stands for is the way that you should handle an injury:

R – Rest
I – Ice
C – Compression
E – Elevation

While you might think you will always know which injury needs the R.I.C.E. treatment and which doesn’t, you’re probably incorrect. R.I.C.E. is not just for those sudden, sharp injuries like turning your ankle – it should also be used for gradual stress injuries, that you might not even notice are building up.

As a rule, if you feel persistent pain – no matter how mild – in any area of your body, it needs to be R.I.C.E-d.

Strength Through Rest

You might think that because you work out regularly, use supplements like AlgaeCal, and have done your research, then you know best. You know that resting an injury can sometimes be worse for it than anything; back injuries, particularly, have a tendency to get worse rather than better if you cease all exercise.

However, learning about the AlgaeCal plant calcium side effects and researching the latest exercise techniques does not mean that you have the power to see into the future. How do you know the pain you’re experiencing in the moment is the kind that won’t benefit from rest?

Put simply: you don’t. It’s great that you have educated yourself on the supplements you should be taking if you exercise regularly and know your way around dealing with workout aches and pains, but you can’t predict the future. It’s far better to stop the moment you feel pain and make a clear-headed assessment of what’s happening to you.

Pain Isn’t Embarrassing

As mentioned at the beginning of this article, the “walk it off” line is often used in comedic terms – i.e. someone walks into a door and is told to “walk it off”. This suggests that pain is an embarrassment, the fault of the person who is feeling the pain.

This isn’t the case. It might be embarrassing to trip over while running, but the pain itself should never be a cause for shame. Bodies go wrong. We make mistakes, miscalculate, and hurt ourselves – it’s completely natural. What is embarrassing is trying to carry on when your body is telling you to stop, thereby inevitably making life worse for yourself. Don’t fall into this trap; if something hurts, stop, evaluate, and then make a decision on how to proceed – no matter what anyone else thinks.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Take The Pain Out Of Getting Trim and Toned

Anyone who says losing weight and getting in shape is painless is a liar – or are they? The fact is that often the process of shedding those extra pounds and building up our fitness levels is a long road and one that takes a lot of time, hard work and effort. However, just because taking your body from doughy to trim and perfectly toned can be painful; that doesn’t mean it has to be. The fact is, you can get in much better shape without the stress and hard work that comes with a lot of programs; it’s just a case of knowing what steps you need to take, that’s all. Don’t believe that it is possible to take the pain out of getting trim and toned? Then prepare to be proved wrong – read on for all the best hacks for getting in shape without the pain.

Stand and work

The more you are on your feet each day, the more calories you will burn. If you have a job where you tend to sit for most of the day, it is worth considering swapping to a standing desk. Admittedly, this will only equate to burning an extra 20 calories or so an hour compared to sitting, but over time, it all adds up. If you work for six hours a day, five days a week, using a standing desk will mean that you burn an extra 600 calories per week. Plus, standing will help to tone your legs, bum, and stomach, so on top of burning the extra calories, standing while you work will also increase your body’s toning.

Cooking from scratch is so last year

While cooking from scratch is all well and good, in today’s hectic world it’s not always doable, is it? That’s why it’s easier to opt to follow a diet and fitness plan provided by a specialist company that offers ready made, healthy, calorie-controlled meals. This will make eating healthy (and consuming fewer calories) much easier. Obviously, before you sign up for a certain diet plan, it’s worth looking online for an in-depth diet review of the company and their products, to ensure that it will meet your dietary needs. Cooking from scratch can work well when you’re on a diet, but it’s just too time-consuming for most people.

Tone here, there and everywhere

Don’t leave toning up for the gym, instead aim to tone wherever you are, whatever you are doing. When you are cleaning the house (a task that can burn hundreds of calories each time); tense your stomach and buttocks muscles, to help improve how toned your body is. To tone up your legs and buttocks, always take the stairs at speed, and never use an elevator or escalator. Tone your biceps at your desk by doing bicep curls with a water bottle while you are at work – do this for just a week and you will notice a difference. While watching your favorite TV shows workout – whether that’s with toning pilates exercises, weight lifting, or planking, it doesn’t matter, just make sure to take advantage of this time to tone, instead of being a couch potato.

The fact is that getting trim and toning up is never going to be easy. However, you can take some of the pain out of it by making the process easier to do and simpler to fit into your daily routine.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

3 Ways To Alleviate Running Pain

Running is a hard, but enjoyable past time for us. It gets us fitter, it makes us feel good by releasing endorphins into our system, increasing our quality of life overall! However, like any sport, running does come with pains and aches, some more serious than others. There are many different ways to alleviate running pain, and here are the best 3 ways to do it!

Get The Right Pair Of Shoes

Running shoes are incredibly important for the well-being of your legs. They properly distribute the weight of your feet across the sole and support your feet, unlike normal trainers. This is important because naturally, humans run on their feet! But in shoes, we run flat footed, and over extended periods of time, this causes damage to the feet themselves, the ankles and the knees. If you’re not running very often than a normal pair of running shoes will do you fine, but if you’re a more regular runner you need to get specially fitted shoes! Companies like FleetFeetSports offer fitting services and can find the perfect shoe for you, eliminating the risk of getting any foot related issues!

Stretch Out After Each Run

Stretching is also a very important component of running. When you exercise, your muscle contract and relax, however, due to the intensity of exercise your muscles don’t fully relax, instead they keep slightly contracted all throughout your run. If you get back from a run and don’t stretch out, you will continue to feel pain in your legs! Stretching forces your muscles to stop their constant contraction, meaning that you can relax and not have any problems. As an example, many runners will have stumbled across problems with the dreaded iliotibial band, causing a clicking whenever the knee is bent. This can be incredibly debilitating, however, if you purchase a foam roller from companies like Trigger Point there are stretches you can do to slowly nurse the IT band back to full health!

Get Physiotherapy

This is the last line of defense in alleviating injuries, and should only be done if you really need it! Physiotherapy differs from person to person as each problem is unique. However, they do offer medication and exercises after a consultation and examination of the problem you are having. Then a physician will take you through the necessary things you need to do. The treatment can often include massages and other muscular stimulation exercises. If you want to find out more about this topic, because it is very complex and specific, go to PainEndsHere.com. Companies like this are able to offer professional help for those that need it. So, if this applies to you then you should definitely reach out to one of these businesses.

So there you have it! The three best ways to alleviate running pain, any of these are guaranteed to make your pain go away. However, if it is more serious you need to make sure you see a doctor because you can’t remedy everything yourself! If you’re looking for other ways to avoid injuries when preparing for a run, read this.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How To Know If A Workout Is Right For You

When it comes to exercise, it’s not always easy to love. Sometimes, you can try out something that you think you should be doing and dislike it so much that you stop exercising altogether. So, it’s important that you’re able to find a workout that is right for you. But, how do you know when something is going to be right for you? More often than not, you can be too scared to find out. But, there is a way that you can work out what might suit you, and ensure that you feel comfortable when doing it.

 

Know Your Goals

 

First of all, you will find that it helps to consider your own personal health and fitness targets before you choose a workout. Depending on whether you want to lose weight, build muscle, or generally improve your health levels, you may find that you can figure out the right kind of workout for you based on what you’re looking to improve. You may want to consider different options like cardio, resistance training, classes or sports to see which matches up to your goals the most.

 

Know What You Enjoy

 

Next, you should also be sure to work out what it is that you enjoy doing the most. Because that’s the thing about working out. When you don’t enjoy it, you just won’t do it. So, you need to make sure you know what you like about working out and what you don’t. Do you like group exercises or taking a class? Do you prefer to be outside rather than in the gym? Or maybe you like playing sports instead? Regardless of what you choose, you need to know which feels right to you.

 

 

Try A Different Range

 

Next, you then need to think about the different kind of workouts that there are to try. It may be a great idea to do your research using something like topworkoutprograms.com to find out what might work. Unless you know that you really don’t want to do one kind of thing, give cardio, resistance workouts, classes and sports a try to see if any feel right for you. Trying a lot of varied workouts is the key here.

 

Push Your Comfort Zone

 

It may also be worth thinking about trying new things. There are lots of unique, different, and interesting workout ideas like these on charlotteagenda.com that may not be like anything you’ve ever tried or heard of before. You can often find that pushing your comfort zone is a great way to find out what works best for you.

 

Stick With What Feels Right

 

Then, when you’ve done a bit of research and tried out a few things, you should start to be able to figure out what feels right for you. Whether it’s a workout class or a sport, working with a trainer or running on the roads, by trying out the things that you think you may like the most, you will easily be able to figure out what kinds of workouts are right for you.

 

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

The Top 3 Sports To Help You Get Back Into Shape

There are many ways to keep fit, and sport is one the most enjoyable ways to do so. If you know you need to shed a few pounds, then maybe it’s time you consider taking part in a sport you might enjoy. Not only will you start to feel better about yourself, but you will also meet like-minded people who will keep you motivated. Consider the following sports to help you get back into shape.

Tennis

This popular sport is perfect for giving all your muscle groups a workout. From running around the court to swinging your racquet, you will improve the muscle tone in your legs and arms. There are other benefits too. For starters, your reaction times will improve, and your aerobic skills will be called into play as you bounce around the court. The sport is also good for your cardiovascular system, increasing your heart rate and lowering your risk of heart disease.

There is bound to be a tennis club near you, though you could always hire a court to play with your friends and family. You will need the right gear, including one of these colorful tennis headbands, decent tennis shoes and loose clothing to help you get around the court. Tennis is a great choice for anybody keen on getting into a sport. While it’s not only as simple as batting a ball over a net, this is a game still relatively simple to learn.

Running

There are many benefits to running, including burning away calories and strengthening your leg joints and muscles. Running is also a proven way to alleviate depression due to the release of the feel-good chemicals known as endorphins and can reduce the effects of stress.

Running is one sport that you can do in your own time and the place of your choosing. You might run around your local street or park, rather than a traditional running track. Don’t expect to be able to run a marathon within a few days, however. It is important to pace yourself, otherwise, you are at risk of one of these common running injuries. Take care as you go, buy the running shoes that are comfortable to wear, and drink plenty of water to keep you hydrated.

Swimming

Unlike other sports, swimming will put less pressure on your joints, while still helping you to build muscle strength and lose calories. It is also good for your heart rate, and will get will the blood pumping through your body. The added benefit to getting in the swimming pool is having a place to relax after going a few lengths of the pool.

It’s possible that swimming is the most effective sport you can take part in. Unlike a trip to the gym where different pieces of equipment work on isolated parts of your body; swimming enables you to use most of your body’s muscles. The butterfly stroke is said to be the most effective way to lose weight, but find something you are comfortable with.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What Are The Best Sports to Tone Up?

Toning is a word that has made a significant apparition in the vocabulary of the fitness world. What does it mean to be toned, you ask? At worst, it means buying the next magazine that promises to tell you all about getting toned up for the summer and starting an unhealthy diet in the hope that you can get to the bikini figure before the end of the summer.

At best, it means losing some fat and gaining muscle mass without getting bulky. And, believe it or not, but you can’t do it in two weeks – in other words, you can forget about the promises of trendy women’s magazines and their miracle diets. Fitness trainers and specialists agree that toning your muscles involves a healthy mix of cardio, strength, and good eating habits, without never starving yourself or risking an injury for dangerous training. Here are some of the best sports to tone up with.

Adopt The Shredding Regime

At the core of losing fat, there’s the need to change your diet to restrict your calories intake without falling into the trap of an unhealthy diet. In fact, you might be wondering right now: Do you have to learn what to eat if you need to learn how to get ripped? The answer is yes, definitely, you need to understand what fuels your body and whether your body needs a low-carb and high-fat diet or a moderate carb and low-fat diet. What you eat, ultimately is what your body becomes.

Additionally, getting ripped is about maximizing your body energy to sustain a workout regime. What this means is that you are likely to need to take a hormonal supplement to help your muscle grow bigger in a shorter time. Achieving a toned body is the result of a workout that focuses on strength to develop your muscles. But you can control the level of toning by introducing cardio and low-resistance exercises.

The Quick Workout That Burns Calories

Most people can find it difficult to get the time to go to the gym and exercise. But it doesn’t mean that you can’t find a workout that works for your busy schedule. All you need is 30 minutes to get some cracking results, assuming that you stick to a quick workout for a long period. Going for a jog for 30 minutes can get you to burn several hundred calories. The main problem with jogging is that it only visibly tones your lower body. If you want to notice improvements in your arms and abs, you will need to vary your workout schedule and combine running with kettlebell exercises, or even dancing. Here again, 30 minutes is a good time to achieve positive results. If you have more time, it’s better to switch to a more involving activity that will help you to tone your full body.

The Long-Term Investment In The Week

When you can invest over one hour of your time several times a week, you can embrace a sport that will help you to develop your strength and your endurance at the same time. Swimming is always a favorite, especially as it is so soft on the joints. It’s difficult to injure yourself when you swim, and you can improve your body shape visibly over a long time.

Toning your muscles implies that you need to work against a resistance, which the water provides when you swim. The resistance of the water is stronger than air; so you are likely to see better results with swimming than with a kettlebell. But more importantly, swimming is a combination of arm strokes. Which engage your shoulder, biceps, triceps, chest, and upper back –, leg kicks and core balance. It’s a full-body workout, and it doesn’t even feel like it! What’s not to like?

Got Lots Of Time To Kill?

If you find that you have a lot of time to dedicate to a sports activity; you may want to get involved in an outdoor workout that trains your entire body. Golf is one of those sport gems that provide full-body training and plenty of wonderful health benefits, and yet, you don’t feel like you are training hard. In reality, an 18-hole round exceeds the 10,000 steps a day recommendation. If you take into account that you need to carry your clubs for the round, you can be burning over 700 calories. Additionally, golf can help to reduce the impact of stress, which is often related to weight gain. It’s a win-win all the way: You’re outdoors and you are toning your muscles and relaxing your mind.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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