Ten Fitness and Weight Loss Tips For Women
Okay so the title of this article is a little bit deceiving -because the truth is these tips do not just apply to women, these fitness and weight loss tips apply to everyone! Read this article to help you get going on your fitness journey.
1. Get Moving
The first step to starting your way on your fitness journey is to just get moving already! Stop saying “oh tomorrow” and “on Monday”, get up and get active TODAY! The chances are you will always find an excuse to why you don’t have time to exercise and by doing this your really only hurting yourself and extending the time it will take you to reach your goals. Now, this doesn’t necessarily mean you have to go for a 5 mile run straight from the sofa- start by even just taking regular walks before or after meals or even walking the dog. Whatever it just gets going!
2. Lift Weights
“weights make you bulky”, “weights make you big”- these are just two of the MANY comments I hear from girls- and its absolute RUBBISH!! Women do not produce the level of testosterone needed to build big bulky muscles and as for women bodybuilders- trust me there is A LOT of hard work, extreme dieting and supplementation that goes on there.
So fear the weights section of the gym no more and make friends with weights! Lifting weights can help increase your lean muscle and decrease your body fat levels- meaning you will lose weight, get fitter and also look amazing. Plus- lifting weights is a lot more fun than sitting on the cross trainer for endless hours of boring cardio!
3. Strengthen Your Core
What actually is “your Core”? The core is a group of muscles including the abdominal muscles, the glutes, pelvic floor muscles and back muscles, that are essential for stability, power, posture and dynamic motion! Strengthening your core is a major part of any fitness regime that can make other days to day exercises a hell of a lot easier, with a lot less back pain and muscle injuries.
4. Stretch and Do Yoga and Pilates
Who needs stretching eh! Stretching is for people who have endless amounts of time! WRONG! Stretching is important for a range of reasons, not only can it increase flexibility, reduce muscle pain and injury but taking part in stretching classes such as yoga and Pilates can also help you to lose weight! What’s more, yoga and stretching is a great way to relax and relieve stress from busy days.
5. Follow a Routine
What’s the best way to make sure you will stick to getting healthy? Setting up a good routine! By setting up a good exercise routine for each day of the week you know exactly what’s on the agenda for each day- making you less likely to make excuses and chicken out. Always know what you’re doing before you get to the gym, that way you can get more done and spend less time wandering around aimlessly.
Failing to prepare is preparing to fail! Make sure you set up a sensible and attainable routine that is varied in activities and exercise- that way you can look forward to doing something new every day!
6. Find a Workout Buddy
Becoming fitter is always easier when you’ve got someone to push you and help you along the way! Find yourself a friend and a workout buddy that you can work with to keep your fitness journey enjoyable and fun. By working in pairs you will be less likely to chicken out of your exercise duties- especially if you know your friend is counting on you! By attending circuit classes where you may have to work in pairs, you can work together and keep each other motivated- making you less likely to go off track.
7. Record Your Progress and Keep Track
Sometimes we look at ourselves so much that its hard to see changes in our body. Make sure you are constantly recording and tracking your progress- whether this is a recording of your diet using Myfitness pal, or your exercise progress, measurements and weights. Keep a little notebook dedicated to all your fitness and health-related tracking and goals. By measuring your progress you can see if you are progressing and it may help to identify issues and problems to why you are not achieving the results you desire.
8. Don’t Compare Yourself to Other People
When it comes to females this is one thing we are really bad at! STOP looking on Instagram at gorgeous models and comparing yourself to them- this is only going to make you de-motivated and probably depressed! The chances are the people in these pictures are photoshopped with a million different filters added- Hey I bet we would all look good after some digital touch-ups! Focus on you and only you! Don’t think you can’t go to a class because you’re not as fit as everyone else- you should be aiming to improve your own individual fitness. We all have to start somewhere and self-awareness and confidence are key! Don’t let anyone put you down!
Ever heard the saying “consistency is key?” Well… It is! If after a week you are not where you want to be, don’t give up and don’t get depressed! It’s not going to happen overnight and you need to keep following a structured fitness plan for more than just a few weeks. The saying usually goes- it takes a month for you to begin to notice the difference- 6 weeks for your friends and family and 2 months for everyone else! Use a calendar to follow your journey and the days you felt good and bad. By remembering the reasons that motivated you in the first place you can stay on track.
10. Be Patient
Like I said- it won’t happen overnight. And hey, for some it could take a long time, but don’t give up. If you don’t see progress try and find out where you are going wrong- chances are a few tweaks here and there could solve your problem. If you have any questions health or fitness related feel free to leave a comment and we can help you to fuel your ambition and reach your goals.