There are a lot of ways to do this and get the results that you want. I’m just going to share one of the most basic ways that I know to get you where you’d like to be.
There are some advanced things that you can do as far as burning fat and getting your body where you want it to be, but the basics work, and they work well for most people.
Don’t overlook the diet portion of this. It’s nearly impossible to outwork a bad diet!
There are plenty of popular diet plans for you to follow to get the weight off. But you may just need to clean their diet up. You want to make sure you’re getting well-balanced meals with plenty of vegetables and lean protein. It might really be this simple if you know what foods to pick.
Your obvious enemies are simple sugar (sodas, candy, cake snacks, etc…) and most fast food. You can lose fat and consume these things every so often, but you really want to keep it to a bare minimum, especially for fat loss.
If you don’t know how to build a balanced meal the MyPlate Teens Page has some really good info about what a balanced meal looks like and other info to help you along the way.
Potion control is also important. If overeating is an issue it’s might be a bit of an uphill battle to get the fat off. If you’d like to know an estimate as far as where your calories should come from, check out TDEE Calculator: Learn Your Total Daily Energy Expenditure. Based on height, weight, activity level, and body fat percentage, they can give you a good estimate as to where your calories should be coming from. You can then use this info to track in myfitnesspal or another calories counting app until you get the hang of it.
The best results obviously come with exercise. It helps to put your body in a better position to burn the fat and maintain a healthy bodyweight once you get where you want to be.
Strength Training should be done over the span of 2 -4 days making sure work all of your major muscle groups throughout the week. If you’re just starting out you may want to use exercises like squats, push-ups, inverted rows, glute bridges etc… And the more you advanced the more you can work with weight and other advanced exercises.
To development more endurance you’ll want to work with a weight that you’ll fail between 15–25 reps using. To focus more on strength choose a weight that you fail using between 8–15 reps using.
You’ll want to work each group 2–5 sets on non-consecutive days. Recovery is important, allow at least 2 days for a muscle group to rest before hitting that muscle group again.
Your cardio can be as simple as 20–45 mins of moderate intensity, steady state cardio. Do this 2–5 four days a week. It a light jog will do.
The hardest part of it all is really is the mental aspect though. There may be certain habits that need to be broken or lifestyle changes that need to take place, but for reasons beyond burying the fat, its worth it to develop a process and stick with it till you see the results you’d like to see. The basics are a great starting point that you can use to make adjustments to so that you develop your own healthy process.
You get the results of what you do on a consistent basis though. So get a game plan together, stick with it for a month or so, reevaluate your results, and make adjustments until you get it right.
March 25, 2019
Mix up Your Routine
Mixing up your routine allows you to work on different things on different days. It adds variety to your workouts so that you can work on different parts of your body and different skills without getting bored doing the same thing over and over.
It also helps keep your body in balance so that you don’t over train or injure yourself while trying to keep your body healthy. It’s pretty discouring injuring yourself trying to do the right thing…
Hire a Personal Trainer
If you have trouble getting to the gym and making your workout a priority this will be an excellent way to overcome that. They are the ultimate accountability partner. They’re going to help take a lot of the thinking out of the process for you so that you can just to show up and perform.
They’re gonna help you with the planning so that you’re working towards the goals you’re looking for. They’re going to help keep you safe by balancing your routine and making sure you’re doing your exercises properly. T
Find What Works for You
Everything isn’t for everyone, and it’s no secret.
Some people love getting outside and running a few miles. Some people like working towards new PRs in the gym. Some people think yoga looks that the coolest thing ever until they go to a class and find out it’s not for them. Some of us just want to dance…
The list could go on but you have to find out what works for you, and what you can be consistent with. Even then, you run into times where you may not want to workout, but you have to make it a priority and push through it.
Take Care of Yourself Beyond You’re Workout
Unless your a professional athlete, working out for most people is a small part of their day. How you spend the rest of your time outside of the gym can have an effect on your consistency in the gym.
You want to make sure your nutrition is where it needs to be to support your activity and maintain your energy levels for your workout and throughout the day. Get plenty of rest at night so that you don’t have to fight yourself trying to find extra motivation to get your workout in.
A lot of what you do outside of the gym can be just as important as the workout itself.
Keeping track of your progress over time can be really motivating. It can also give you clues on what you need to work on or change up if you’re not getting where you want to be.
There are all sorts of things you can measure for mile times, reps at a certain weight, reps within a certain time limit, different heart rate zones. Even looking back at some older pictures and seeing how your body has changed can be really revealing of some progress you may not have noticed.
February 27, 2019
Maintaining or improving your heart health can be hard, especially if you don’t know where to start. For many of us, it all depends on the lifestyle choices that we make throughout the day.
Its definitely better to be as proactive as possible so here are 5 simple lifestyle changes that you can make to help maintain a healthy heart.
1- Take a Daily Walk
Daily walking has been shown to make improvements to many cardiac risk factors. It helps with things like controlling cholesterol, vascular stiffness, stress management, maintaining healthy blood pressure and the list goes on. Some of these benefits can be seen by walking as little as 30 – 45 minutes daily.
2 – Eat Your veggies
A lot of us don’t get nearly the amount of vegetables that our bodies need throughout the day, but eating plenty of vegetables can have a big impact on your heart healthy. Adding more vegetables to your meals can help improve your cholesterol, help control blood pressure, and helps control the portion of “unhealthy” foods you eat with each meal and throughout the day.
3 – Get Quality Sleep
Constant sleep deprevation has been shown to put people a higher risk for cardiovascular disease and other heart-related events. Not getting a good 7 hours of sleep may be ok for a couple of nights, but after a while, it really starts to take a toll on our heart health. Start with the things you can control like putting away bright tech devices a few hours before bedtime, or sticking to a set sleeping routine at a certain time to help you consistently get quality sleep.
4 – Don’t Drink Your Calories
Soda and other Sugary drink add a lot of calories to your diet with little to no nutritional value. You definitely want to keep your soda intake to a minimum and make sure you’re hydrating yourself with water throughout the day. Drinking plenty of water improves heart health by making it easier for your heart to pump blood throughout your body.
5- Get Your Workout in
Resistance training or strength training can also help maintain a healthy heart. Along with cardio, strength training at least 2 times a week can help control weight and maintain a healthy body. Its all about making it a priority and sticking to your game plan.
This is just a starting point for helping you keep up with your heart health. There a plenty of other hacks out there that may help you keep your heart healthy throughout your life. Along with some of the lifestyle influences on heart health, it’s also important to get regular check-ups even if you maintain healthy habits.
February 18, 2019
An important part of exercise as is it pertains to overall health is the cardio work that we do. Aerobic exercise has been proven to have tons of benefits on our heart health and is something that we should definitely make an effort to include in our exercise programs. While there are some of us who are more orientated towards strength training as our main form of exercise, we can still see the benefit of aerobic exercise, and support our progress in strength training with even a little bit of aerobic exercise.
Cardio or aerobic exercise is for the most part is a type of exercise done for the purpose of increasing endurance. With consistent cardio the body makes adaptations that makes your heart more efficient at pumping blood. The heart becomes stronger, which helps reduce the resting heart rate. The muscles involved in respiration strengthen as well, which allows you to breathe and get air in and out of your lungs better. Along with improving heart health, cardio helps lower blood pressure, manage diabetes, improves bone health, mental health, and the list goes on. While there are some risks associated with cardio, the benefits out way the risk pretty significantly.
When doing cardio such as walking, jogging, biking, or anything else there are a few things to keep in mind. One being that its recommended that you stay within the aerobic training zone based on heart rate for the period of time you are exercising. That aerobic training zone will be 60 – 85% of your max heart. Your max heart rate will decrease with age and can be calculated by taking 220 and subtracting your age. It’s also important to keep in mind it’s recommended that you do of a minimum of 150 minutes of this moderate intensity exercise per week, which can be spread out throughout the week to fit your schedule.
Although staying within the aerobic training zone is optimal you can still see benefits outside of that target heart rate zone. Other ways performing heart health include interval training, which may include an anaerobic portion followed by a less intense portion of exercise, as with sprint interval training. This is more of a vigorous form of exercise and although it may take you out of the aerobic training zone, there are studies showing that interval training can be used a way to improve your VO2max which is the amount of oxygen the body can take in and use over a given time period.
As a whole cardio is great for the body. And even if you cant reach the target recommendations, any exercise is better than nothing, and you can always work up to those points. When doing your cardio, always start with a light warm up, use proper footwear, stay hydrated, and remember to pay attention to your breath.
January 14, 2019
When getting your body fat down, one of the last places to get rid of the fat is the lower stomach. It’s really hard to spot reduce fat in your lower belly but you can do exercises to help tone that area.
If you’re looking to get your abs to show, it’s gonna take more than doing sit-ups every day. At some point, you’ll have to get your body fat down. But you still want to make sure your developing all parts of your abs as you train throughout the week.
These lower ab exercise will help you to tone your stomach as you get your fat down so that part of your abs are developed when your abs start to show.
When working your lower abs you want to keep your lower back flat on the the ground. This will keep you from doing the movement with the wrong muscles
Doing your leg raising with your lower back arched, you work muscle in your lower back more than your abs that you’re trying to target.
You’ll want to keep your back flat throughout the whole set even if that means not letting your feet touch the ground each rep.
If you’re having trouble doing your leg raises you can modify the exercise by putting your hands under your butt to help keep your back straight. You may also want to try starting out with bent knees until you develop more strength to do the exercises correctly.
October 31, 2018
Pizza night is a downfall for many but it doesn’t have to be! There are many low carb ways that
allow you to still enjoy pizza. The key is to cut out the grains, gluten and simple carbs by
eliminating the traditional crust. In this recipe, the crust is made from protein-rich eggs.
Courtesy of RealHealthyRecipes.com
What You Need
Olive oil spray
¼ cup milk
¼ teaspoon sea salt
¼ teaspoon black pepper
¼ cup pizza sauce
¼ cup goat cheese, crumbled
1 tomato, sliced
12 chicken meatballs, sliced in half
¼ cup fresh basil, sliced into ribbons
1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to
allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round
shape like a pizza crust. Once the egg is set, remove from the heat.
4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat
cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4
minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!
One serving equals: 187 calories, 13g fat, 3g carbohydrate, 2g fiber, and 17g protein
October 23, 2018
Dehydration is the result of an extreme negative water balance. Basically, your body is getting rid of a lot more water than you’re taking in.
There are different things that can cause dehydration including vomiting and other sicknesses. But one of the most controllable reasons for dehydration is simply not drinking enough water.
Some of the first symptoms of dehydration are dry mouth and thirst. If this is your feeling thirsty throughout the day, it’s an early sign that its time to get some fluids in you.
Some of the more extreme symptoms include nausea, lightheadedness, and fatigue.
But hopefully, with these tips, you’ll be able to find a game plan for yourself that keeps you well hydrated so that you never have to deal with any of these symptoms again.
Try using a larger water bottle
If you have more water around, chances are you’ll drink more water. One of the biggest things this helps you do is to drink before you get thirsty.
The best way to stay hydrated is to drink throughout the day.
Markdown your water bottle
Set goals for yourself throughout the day. Sometimes gamifying your water intake is super effective.
Try marking your bottle down with different drinking goals for you to reach throughout the day.
Use alarms and apps
This is another easy way to gamify for water intake using your phone and/or other devices.
You can set alarms for the hours that you’re awake and active, as a reminder for you to take a sip throughout the day.
It’s a great way to get used to drinking throughout the day before you even get thirsty. And eventually, you may able to develop a habit of drinking water regularly so that you’re not dependent on the app to remind you to drink.
October 23, 2018
Whatever your fitness goals might be A+ Fitness is here to help you reach each and everyone of them! We have compiled a list of the some of our best fitness to help you succeed on a daily basis! We encourage you to incorporate a few into your daily routine each week and watch as your health begins to change!
Developing a positive attitude is crucial to reaching your fitness goals. Your thoughts can determine how you feel and often what you can accomplish. Napoleon Hill once said,
“What your mind can conceive and believe, you can achieve.”
We need more meditation and less medication. Meditating can reduce stress, improve your health, help get focused and improve your breathing.
Exercise is a great mood booster when you have had a hard day. Simply going for a run or throwing a few punches on the bag can be just what you need to relax and change your mood!
October 16, 2018
Sometimes finding the motivation to do daily task can be difficult. in the world we live in today distractions and shortcuts are around every corner. So it’s no surprise that when it comes to our fitness goals we sometimes put them on the back burner. Here are 4 things to help keep you motivated!
1. Set a workout goal for the week. If you reach your goal test yourself to a new outfit or maybe a much needed massage.
2. Place pictures of your goal body type where you will see the them to help encourage yourself to stay on track.
3. Buy your dream outfit In the size you wish to reach so whenever you see it you are reminded of why you are doing all this hard work.
4. Do Work Never Quit
July 25, 2018
Flexibility is very important for our overall physical health. We need to be able to make sure we’re releasing all the tight muscles in our bodies so that we’re able to move through more complete ranges of motion.
Other than that, it just feels really good to be able to move without any restrictions. And the better your feel the more likely you’ll be to stay consistent with your workout.
Just because you’re doing daily walking, and using your lower body as your primary mover, you still need to have your spend time with your upper body flexibility. Most of our lifestyles cause us to have some tightness in our shoulders and neck. Some people also develop stiff backs and things as we age as well.
Like the lower body stretches, it would be great to do these static stretches after your walk so that your muscle are nice and warm. Getting that circulation and blood flow to your muscle helps your body benefit from the stretches.
Neck – One of the the most overlooked parts of our bodies in terms of our stretching is our neck. It’s actually becoming more important as things like tech neck are being talked about do to the positioning of our head as we use our phones and other devices.
You’ll need have a chair or something that you can hang onto for this one. You’ll need to hold on to the chair while stretching your head to the opposite shoulder.
Shoulder- Another place that gets tight and restricted are our shoulders. We want to fight our shoulders rounding over our chest as much as possible. It’s important for preventing injury, breathing properly and other things.
One good stretch for your shoulders can be done against almost any wall. You’ll start arms length away from the wall. You’ll have your hands in the Y position, then slowly drop your chest into the ground with your hands planted into the wall.
Pec- it will also be beneficial to to stretch your pecs. This goes along with the shoulders in helping to fight that rounded back posture.
You’ll start facing the wall with your arm up, bent 90* at the elbow. You’ll slowly turn your body away until you feel a stretch through your chest.
Again, you’ll want to hold theses stretches 30 – 45 seconds post workout. There are other stretches that can be added to your routine but these are really good basic stretches to get you started working on your flexibility.