5 Tips To Make Slim Body Fitness ( Womanâ€™s Beautiful Body Shape)
5 Tips To Make Slim Body Fitness:Here we telling you girls 5 important tips by which you can easily get slim and smart sexy body shape.
1. Adopt a 3-Day Standard.
In a recent survey, the National Center for Health Statistics found that only 19 percent of Americans perform three or more intense workouts a week. Given these hard numbers, itâ€™s unrealistic to expect that youâ€™ll suddenly start exercising 6 or 7 days straight. Fortunately, that level of commitment isnâ€™t necessary: â€œYouâ€™ll get most of the benefits of exercise by working out hard just three times a week,â€ says Mike Mejia, C.S.C.S., a strength and conditioning coach in New York. â€œAnd thatâ€™s especially true if youâ€™re out of shape.â€ Use these strategies to make sure you stick to the plan.
2. Save one workout for the weekend.
â€œEven if Saturday and Sunday are packed with family commitments and home improvement projects, itâ€™s likely that youâ€™ll still have more free time then than on any given weekday,â€ says John Raglin, Ph.D., an exercise psychologist at Indiana University. And that means youâ€™ll have to fit in only two sessions from Monday through Friday.
3. Track the ancillary benefits.
Keep a job-performance journal on the days you exercise and the days you donâ€™t exercise. Each day, gauge the difficulty of your workload on a scale of 1 (least favorable) to 7 (most favorable), and rate these three categories using the same scale:
Your ability to work without stopping to take unscheduled breaks
Your ability to stick to your routine or plan (your â€œto doâ€ list) for the day
Your overall job performance
â€œItâ€™s likely youâ€™ll find that you score higher and get more done on the days you exercise, despite taking time out for your workout,â€ says Jim McKenna, Ph.D., a professor of physical activity and health at Leeds Metropolitan University, in the United Kingdom. (Make sure you compare days that are similar in workload.) And thatâ€™ll reinforce your motivation to keep at it.
4. Keep your streak intact
. Research shows that when people skip a workout, thereâ€™s a 62 percent chance theyâ€™ll miss an exercise session the following week. Worse, â€œa single lapse can result in feelings of failure that are so overwhelming, a person will just quit, even though he might have successfully followed through with exercise 99 percent of the time,â€ says Raglin. If you donâ€™t have time for your entire workout, take 10 minutes and do a portion of your routine â€” even if itâ€™s only a couple of sets of pushups and lunges.
5. Go hard, not long.
If you like longer workouts, by all means, keep going. But donâ€™t underestimate the power of a 30-minute sweat session. YMCA researchers found that men were twice as likely to stick to an exercise program when they performed shorter workouts â€” less than 30 minutes â€” than when they did longer sessions. â€œThey also gained more muscle and lost more fat, because they worked at a higher intensity, rather than just going through the motions of a long workout,â€ says Wayne Westcott, Ph.D., C.S.C.S., coauthor of the study.