WELL­BE­ING.

FEEL LIKE YOU’VE HIT A RUT? OR MAYBE YOU NEED TO GIVE YOUR BODY A BREAK. THESE SIX WORK­OUT TIPS WILL HELP YOU GET TO THE NEXT LEVEL

The Gold Coast Bulletin - Gold Coast Eye - - CONTENTS - KARLA GIL­BERT Cham­pion iron­woman and ocean ath­lete Karla Gil­bert is an ac­cred­ited Nutri­tion and Health Coach and cer­ti­fied Level III and IV Fit­ness Trainer, with cer­tifi­cates in Child Nutri­tion and Nutri­tion. READ MORE AT kar­lag­ilbert.com.au

It’s easy to fall into the mind­set that sim­ply ini­ti­at­ing an ex­er­cise pro­gram will reap re­sults. Sure, the hard­est part is ac­tu­ally mak­ing a com­mit­ment to make ex­er­cise part of your life­style, but what about once the habit is formed?

1. DON’T KID YOUR­SELF THAT WORK­ING OUT AL­LOWS YOU TO PIG OUT.

If your goal is to lose body fat then don’t come home and think you have an ex­cuse to eat the house down. This is de­feat­ing the pur­pose! I know it can be test­ing to con­trol your rav­en­ous urges af­ter chal­leng­ing work­outs, but it helps to take a mind­ful mo­ment and re­mem­ber why you ac­tu­ally made the ef­fort to go in the first place. A bal­anced diet of whole foods, min­i­mally pro­cessed and void of added sug­ars or trans-fats is a great goal to work to­wards. An­tiox­i­dants clean up the free rad­i­cal waste in body cells and in­clude dark green leafy veg­eta­bles, berries and cru­cif­er­ous veg­eta­bles. Record a food diary for a week to pin­point any mind­less eat­ing mo­ments.

2. IT’S OK TO BREAK A SWEAT

Enough of In­sta­gram’s pretty work­out shots. It’s OK to sweat! Be in­spir­ing and show how hard you are work­ing out and what it takes to be in your best shape. Hon­est ex­er­cise brings hon­est re­sults so don’t just rock up to the gym ex­pect­ing your makeup to stay on. If you find gyms in­tim­i­dat­ing, in­cor­po­rate a swim in the ocean or pool. Test­ing our abil­i­ties adds pur­pose and makes the thought of turn­ing up again more ap­peal­ing.

3. GET SPE­CIFIC WITH YOUR WORK­OUT

Be­ing able to get the most bang for your buck in the least amount of time (un­less you’re train­ing for an en­durance event) is the goal. A 20 minute HIIT (high in­ten­sity in­ter­val ses­sions) or a de­cent 40 minute walk with hills is all you need. Re­search is show­ing that 30 min­utes is enough to give us the ben­e­fits of weight loss and a healthy body, if it’s done with a pur­pose and not fluff­ing around.

4. VA­RI­ETY IS THE SPICE OF LIFE

Not only will swap­ping your work­outs al­le­vi­ate bore­dom but it en­cour­ages our bod­ies to adapt to new pro­grams while avoid­ing plateaus. Our bod­ies are very clever at be­com­ing ef­fi­cient at some­thing if it’s done of­ten enough. It doesn’t take much to step out­side the realms of what you al­ready do and change rep­e­ti­tions, ex­er­cises, du­ra­tion or in­ten­sity. Ev­ery four weeks is said to be the op­ti­mal time.

5. WORK YOUR SMALLER MUS­CLE GROUPS

It’s true that our large mus­cles (quads, ham­strings, and glutes) burn more en­ergy when used but it’s our smaller mus­cle groups that add def­i­ni­tion. Avoid bulk­ing over­worked mus­cles and fo­cus on work­ing smaller mus­cle groups around your core or in­trin­sic butt mus­cles. Hello booty.

6. TAKE THE TIME TO CHILL AND RE­FLECT

If you have the per­son­al­ity that finds it easy to overdo things this may be your first port of call. Over ex­er­cis­ing adds stress to our bod­ies, while low­er­ing our im­mune sys­tems. Our hor­mones act as in­ter­nal reg­u­la­tors and once they are out of whack or asked too much of, they re­tal­i­ate. Neg­a­tive ef­fects in­clude cling­ing on to fat stores and mak­ing us feel grumpy and tired. So take the time to chill out with yoga, stretch­ing, a hot bath or med­i­ta­tion and re­flect on your progress. Gains come from rested bod­ies.

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