7 Steps from Obese to Athletic Body
If you want to get an athletic body look, you’ll have to start burning fat and building muscle like an athlete. They burn fat in their bodies through different types of methods in order to look more toned and ripped. If you’ve made a decision to hit the gym and become more active, believe that it’s going to be life-changing. Besides fighting obesity, physical activity also helps to manage or prevent different health problems, boosts energy levels, improves mood, and builds confidence.
With an athletic body, you’ll have stronger ligaments and bones, better joint stability, and increased calorie burn. These are the 7 steps that should guide you to your goals.
1 Determine Your Goals
What are your fitness goals? If the first comes losing all the excess weight, you should focus on a routine of cardiovascular exercise with short intervals of HIIT training, as well as nutrition. When creating your training routine, choose a few exercises that you enjoy and that feel natural, because you’ll likely stick with them and be successful. After you slim down, there are other goals that will come your way, and you will have to change your plans and daily training routines.
2 Train Consistently and Regularly
Athletes spend hours on workouts of all kinds, and the more regular and intense the training is, the more you’re going to reach your potential. However, people respond in different ways and at different rates, so it’s hard to say how much training one really needs to get in shape. The safest advice, for really getting in shape, would be three workouts per day. While in the early stages of training, work to correct postural problems and improve flexibility so to avoid potential injuries in the later stages of more intense training. Focus on multi-joint (compound) exercises as they help you burn more fat and build more muscle mass (they work major muscle groups).
The amount of water each of us needs to stay hydrated depends on many factors – physical activity level, underlying medical condition, and the environment. However, fluid loss of as much as 2% body weight threatens to decrease performance and affect circulatory functions, according to the National Academy of Sports Medicine. The recommended amount is about 125 ounces of water (from food and drinks) on average per day for men and 91 ounces for women. Have in mind that too much water can be harmful.
Those who hope to improve their physical appearance need to remember that diet should be the first focus. Slow carbs (sweet potatoes and brown rice), lean proteins, vegetables, and fruit are an essential part of every healthy diet. Also, people tend to worry too much about their calorie intake, while they should be worrying about sugar in their foods. Sugar is metabolized quickly and is packed with calories, so if the sugars aren’t burned during training, you’ll be putting on weight.
A well-balanced diet can be optimized with supplements. Some of the popular supplementation choices are: glucosamine sulfate (prevents joint problems and helps with cartilage rebuild), glycerol (keeps the body hydrated longer for increased performance), and creatine (occurs naturally in our bodies, leads to improved power and strength). Protein is the building block of muscles and it’s a good idea to get some bars or shakes to help you recover after intense workouts.
6 Track Your Progress
You should know whether you’re making progress or not, in order to know if your training scheme is fruitful or requires some changes and adjustments. However, instead of looking at the numbers on your scale, better look at the mirror. Your goal is to increase muscle mass and decrease body fat, and your total weight may remain the same (while a lower percentage of body fat). If you like how you look in the mirror, then the scale doesn’t matter. You can use a simple body measurement app as well, to track the changes to your body shape over time.
7 Maintain Focus
Once you get into a fitness routine, you must make a commitment to yourself by keeping up with those habits. Be patient with yourself, make thoughtful dietary decisions, and exercise at the same time each day. It is crucial not to give up, because results take time. Be positive and don’t allow negative thoughts to overpower. Push yourself harder, do that one extra set, run that one extra lap, and lift that few extra pounds.
Starting to exercise is not that difficult as persevering. It’s important to know what you want and to have a plan. Consistent and regular workouts, staying focused and motivated, eating right, staying hydrated, and tracking progress is important if you wish to see some results, but don’t worry, it may sound intimidating, but once you turn it into an everyday routine, you won’t be frightened. You’ll be surprised to see what your body is capable of doing.