The Guide Every Fit Girl Needs

After a little hiatus, it’s time to get stuck back into hard work and sweat. Sometimes even us fit girls need a little extra motivation and guidance to keep on the right pathway for stronger and fitter bodies. So I have put together a little guide to do just that!

Step 1: Mix it Up

Often when we think of cardio we think of monotonous walking or running. While low intensity cardio has great benefits (especially as a recovery mode) it can be helpful to swap 1 or 2 of these low intensity sessions for higher intensity HIIT sessions. HIIT (high intensity interval training) can increase cardiovascular fitness faster, as well as burn fat faster when compared to low/moderate intensity activity, and all within a shorter time frame too. Next time you decide to go for a jog or run (whether on a treadmill or outdoors) try sprinting for 30 seconds, followed by walking/jogging for 1 minute. Repeat this for 10 rounds.

Step 2: A Little TLC and Recovery

During resistance exercise the muscle fibres are broken down and it is during times of rest that the muscles repair and rebuild to become stronger. Therefore adequate rest is just as important as any other part of your fitness regime, even if it is just 1 day a week. Have to keep moving? Complete a light walking or swimming activity instead. These rest days are also a perfect opportunity to maintain muscle mobility and flexibility through stretching or via foam rolling. This will allow muscles and their surrounding fascia to stay healthy and function at their best, therefore allowing your complete better quality workouts when it matters most!

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Step 3: Sleep Soundly

Just like rest days, it is during sleep that the body is able to repair itself. If your body is deprived of sleep, it’s ability to recuperate and synthesize new muscle tissue is hampered – meaning all that hard work in the gym could be sacrificed! Therefore it is important to maintain good sleep hygiene. This means establishing a set routine and sleep time, and making sure to get a full eight hours of sleep each night.

Step 4: Smart Snacking

It’s important to eat regularly throughout the day, especially after any sort of exercise. Food should be consumed prior to exercise to help give you the boost you need to work hard and get the most out of your workout. 90 to 30 minutes prior to exercise is generally adequate for most people, however the higher the intensity the more time is may be needed between snacking and exercise. A smoothie is a perfect option as it is easily digestible and therefore there is less chance of upset tummies during those burpees!

To restore energy and stimulate growth and repair food should also be consumed within 30 minutes after exercise. Snacks with a 3 to 1 carbohydrate to protein ratio are best post exercise, such as natural Greek yoghurt and berries, an apple or banana with nut butter, hummus with pita bread or even eggs on toast.

Step 5: Stay Organised

It’s important to plan ahead. Failing to plan often means not getting the most out of your workouts or not allowing enough time to rest and recover. Make sure to plan at the start of the week including meals, workouts and recovery days. It doesn’t have to be complicated but by committing to a plan you are more likely to stay motivated and reach your goals.

 

JB xx

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