Many people want to have a body that allows them to look like a cover model. However, many people struggle with committing to the exercise programs that can help them get there. Getting the ‘body to die for’ is challenging, but it isn’t impossible. The guys from Little Bloke Fitness have provided the following exercise tips to help transform your body.
Before you do anything, it is important to understand how a calorie surplus, calorie deficit and nutrition will influence your transformation.
To reduce your body fat, you need to have a diet and exercise routine that will provide you with a calorie deficit every day. You can track your progress with applications such as Myfitnesspal. The higher your calorie deficit, the quicker you will reduce your body fat. At the same time, it is important that you maintain a diet that will provide you with mental energy to perform your daily tasks.
Melt off your body fat by doing high intensity training.
The most effective way to melt off the body fat is by doing high intensity training. This means you have to do cardiovascular training to raise your heart rate up to 60-80% of your maximum. By working out at this rate for a long period of time (30-60 minutes or more), your body can continue to burn fat for up to 8h after you have finished exercising. (This is known as ‘afterburn’).
For many people, activities such as running on a treadmill is enough, but for others the thought of doing cardiovascular activities for up to an hour isn’t appealing. However, there are several cardiovascular activities that you can do that will keep you motivated and have the ‘fun factor’ to make you shed those pounds quickly.
Fight training classes.
Have you ever thought of yourself as being a boxer like Muhammad Ali or a kickboxing legend like Jean-Claude Van Damme? Then this type of training might be perfect for you. Different fighting styles require conditioning training so your body will have the stamina and endurance to endure fights for a long period of time. Expect to do running, skipping and sparring regularly in your training.
Squash is a great sport that will get raise and lower your heart rate quickly, while giving you the competitive element as well. Play a game or rallies to beat your competitor while you do a series of short sprints that will make your legs work and your body sweat.
Touch rugby is a great way to get fit and meet new people. The games are very fast paced and you will easily find yourself running at top speed up and down the football pitch. Play a few games a day and you can easily improve your cardiovascular endurance while burning your body fat.
Another fast paced activity that will also see you improve your power and elasticity. You will need to run up and down the court several times throughout the game, which can go for up to one hour.
Shape your body with resistance training.
To give your body the nice ‘polished’ look, you need to do resistance training. You can get results by doing exercises with just your body weight, however you will get better results by hitting the gym and using weights. You can use free weights, machines or the power rack to improve your strength, power and muscle tone.
Commit to making the change for over a 90 day period.
The results won’t happen overnight, but if you commit to doing the exercises regularly over a 3-month period, you will see a notable difference. People that commit to intense exercise programs have an astounding transformation over 1 to 2 years, as can be seen in the video below.
So don’t hesitate. Take action and transform your body today!