Here are the most useful fitness tips for women who are short on time.
In the process of losing weight and getting fit, women often make mistakes like eating too little, not exercising according to their body type and expecting quick results.
It’s important to focus on a balanced diet containing all the nutrients, and compliment it with regular exercise by making exercise a fun activity rather than a chore.
“Fitness is a long and tiring process, especially for women who have to lose weight. With a personal trainer guiding the aspirant throughout the session, customers are motivated to exercise every day. And it also makes for an effective high-burn session, says Ankit Gupta, co-founder of Ludis, India’s first audio fitness training app.
Here is a fitness guide for the new age women who are too busy with their work to have time for fitness:
Healthy breakfast – essential:
A healthy breakfast with the inclusion of fiber and glucose is essential to maintain energy throughout the day. Breakfast is the most important of the three meals which should be light, healthy and nutritious. Choose food that is rich in fiber, protein, calcium, vitamins and glucose as it provides energy for the whole day while meeting the needs of the body.
Replace junk food with healthy snacking:
The first rule of maintaining a healthy body is to remove unhealthy junk and oily foods from your daily routine as it will affect your exercise routine and immune system. So switching to healthy snacking rich in protein, calcium, fat, carbohydrates, minerals and fiber will help maintain weight and reduce the risk of many diseases.
Follow a structured exercise pattern:
A regular exercise pattern should be followed daily with simple exercises like walking, running to tone the body. Women are advised to exercise at least three hours a week to reach their fitness goals.
Keep your body hydrated:
Experts Anmol Gupta says, “When we exercise, we lose a lot of sweat, for which water is the best source, which revives the body with immense energy throughout the day. By drinking water regularly, you will help prevent dehydration which will keep you healthy,” said expert Anmol Gupta. Co-Founder, and Trainer at Ludis and Manisha Ahlot, Managing Director, Vivafit.
Cut out the carbs:
Women should avoid foods rich in carbohydrates like cookies, chocolate, honey, and white rice because they raise your blood sugar levels, produce more insulin, and increase your body fat. Therefore, the daily diet should be rich in protein, calcium and vitamins.
Find accountability partners.
Family and friends can help keep you accountable and motivated, especially on days when you’re dragging your feet to the gym. Better yet, find a workout buddy. Working out with someone can make hitting the gym less intimidating and make working out more fun for both of you.
You and your workout partner or accountability partner can also do things outside of the gym that will have a positive impact on your workout. Making sure you both eat healthy, stay hydrated, manage your stress levels and get enough sleep will make working out easier and more enjoyable.
Create a motivational playlist:
The gym can feel intimidating for women. Many of us feel uncomfortable when we feel like other people at the gym are watching and judging us. To help combat this feeling, create a playlist that motivates you and gets you up and moving. Choose upbeat songs that make you feel good and confident.
Put your earbuds in and turn up the volume until you’re focused on the music, not the people around you. If you feel like the spotlight is on you when you’re at the gym, keep in mind that everyone else is probably feeling the same way! Most gym members are very supportive of each other at every step of the fitness journey. Everyone is working with the same goal in mind to get fit. No matter where you are in your fitness transition, rest assured that everyone else is either impressed that you’re incorporating fitness into your life, or that they’re paying more attention to you. Too busy to worry about your exercise goals.
Don’t play the comparison game:
As a beginner at the gym, you’re inevitably going to meet people who are more advanced in their fitness journey. Keep in mind that everyone started where you are. Allow yourself to make mistakes without beating yourself up. The more you try and learn, the better you will get, and the easier your workouts will become. You’re not aiming for perfection – you’re aiming for growth.
If you’re in the early stages of your fitness transformation, try not to compare yourself to people who’ve had a consistent exercise routine for five years. This comparison is not appropriate for you. Instead, look to these people as inspiration. If they can do it, so can you.