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How to Lose Fat and Maintain Your Muscle Mass
Making the commitment to add exercise into your life is the first step. To get there, you need a plan, and you will have to try your hardest to make it happen. You might have to sacrifice something (i.e., catching up on your favourite TV show) to fulfill your new commitment. Nevertheless, it is possible to find a balance to enjoy life and make time for workouts.
Wake up early
Start your day earlier allows you to have the extra time to run around the neighborhood or do a section in the gym before work. Personally, the main advantage to exercise in the morning helps me to begin my day with a focused mind on fitness, and that helps me to make better food and activity choices throughout the day.
Be organized and avoid going back and forth
If you are not a morning person, bring your workout clothes with you to work. This is a great way to create efficiency and set your mindset. If you need to return home first before going to the gym, it is likely to be a challenge. This happens to me many times. Once I am home, I would rather lay on my sofa and chill instead of going back out.
Sneak in little workouts into your daily routine
Move often throughout the day and make every movement count. For instance, take the stairs instead of the elevator. Or park your car further away from your destination to force yourself walk further.
Treat each work out as an appointment
Set a reminder on your phone or put a Post-it note on the refrigerator. Remind yourself that you can’t forget this important task.
Aim for 30 minutes
Sometimes, you may not be able to complete a full workout, squeeze in a quick section still count! There are many high-intensity interval training (HIIT) workouts you can do, one section of HIIT can be done in less than 30 mins. HIIT produces many of the same benefits of continuous moderate-intensity exercise in less time. A section of HIIT might look like this:
Warm up
Squats 30 - 60 seconds
Rest 30 seconds
Bupees 30 – 60 seconds
Rest 30 seconds
Jumping Lunges 30 – 60 seconds
Rest 30 seconds
Push-ups 30 – 60 seconds
Rest 30 seconds
High Knees 30 – 60 seconds
Rest 30 seconds
Plank 30 – 60 seconds
Rest 30 seconds
Repeat cycle 4 times
Warm down
Building new healthy habits can take time, but the benefits are worth it. Remember why you started and use that as your motivation to keep on going, even when you feel like giving up.
Make a new commitment each day to a healthier you!
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