2Start an interval training workout program. Aim for at least 30 minutes of exercise at least five days a week. Alternate moderate-intensity activity, in which you are sweating and find it difficult to carry on a conversation but can still talk, with short bursts of working at the upper limits of your cardiovascular capacity. A simple interval workout for beginners is alternating two to three minutes of brisk walking with one minute of jogging. 3Add weight training to your workout. Lifting weights builds muscle, which burns more calories than fat even when you’re not exercising. Do three sets of eight to 10 reps of each exercise. When it becomes too easy, increase the amount of weight you lift. If you don’t want to pump iron, try calisthenic exercises that use your body weight for resistance. Examples include pullups, pushups and situps. 4Buy a yoga mat. Even if you haven’t practiced yoga before, there are expert instructions on YogaJournal.com that will help you get flexible. In order to be truly fit, your muscles have to be long as well as strong. Tight quads, calves and hamstrings as well as an inflexible core, could set you up for an injury; so it’s important to lengthen as well as strengthen. 5Keep track of your progress. It’s easy to get discouraged when you don’t see immediate results, and you won’t go from flabby to buff in three weeks. However, by recording your starting weight and measurements and checking in once a week, you can see progress at the end of 21 days. This progress may be all you need to help you stick with your exercise program.
Although three weeks may not seem like very long, you can see a significant improvement in your overall fitness level and visible changes in your body in 21 days. Implementing a consistent program of diet and exercise is a body and life-changing move that will serve you well for years to come. According to the American Council on Exercise, interval training is one way to rapidly increase your level of fitness and boost your metabolism, which in turn helps you lose weight.
1Cut junk food out of your diet and replace it with fruits, vegetables, protein and whole grains. The refined sugar and flour in processed foods are diet wreckers. Switching to a “clean” diet in which you eat as close to nature as possible can give you more energy for exercise and help shrink your waistline.
Warnings: Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.
Tips: Enlist a workout buddy to help you meet your goal. Challenge a friend to join the gym with you or join you for a walk after work. It’s easier to stay on track if you have someone else to cheer for you and keep you honest.