Do not tell me that you do not have time for exercise! All it will take to start your program is 30-45 min, 3-4 times a week. Research is showing that high intensity training for a shorter duration will effectively burn more fat and calories in comparison to lower intensity training for longer duration.
Cardiovascular exercise is essential for burning fat, but so is weight training. Let’s start with Cardio: 30 min of high intensity can be done on a treadmill, bike, or even outdoors. Begin with a 5 minute warm up, then periods of 1 minute intervals of high intensity along with a 2-3 minute recovery period in between. For example, 1 minute at 8-15% incline on the treadmill with a 2-3 minute period of recovery at 0% incline where speed should remain constant from 2.5-3.5 during the variations of incline. The speed can also be varied as a 1 minute sprint and a 2-3 minute brisk walk. On the bike, you can also increase the intensity by raising the level for 1 minute. The goal is to increase the heart rate during the intervals of higher intensity.
Weight training is also crucial on the path to changing your physique. Cardio alone will NOT give the lean and muscular appearance one aspires to attain. Incorporating weight training and a clean diet is the key to achieve your fitness goals. Before starting a weight training program you will meet with a Fitness Professional that will help create a successful fitness program and proper form. Doing 15 reps per set without fatigue means the weights should be increased. Women must remember: you will NOT look manly just by lifting heavier as long as the repetitions are kept from 12-15 for each muscle group.
No more excuses, do not say you will start Monday, start TODAY. Remember you must believe to achieve! So start believing in yourself and get moving now.