For a lot of people, weight loss isn’t just as simple as eating less and working out more.
Between bad habits, family/work environments, or a lack of motivation, there’s usually always a reason why you can’t stick to losing weight.
If you’re looking to lose weight, and have chosen exercise as your primary tool, there are a few tips that can help the process along.
SET A GOAL
Whether it’s a number on the scales, a pant size at the store or a feeling when you look in the mirror, setting a goal is crucial for continued weight loss. Although useful, this goal isn’t just a reference point for you to compare your past self to. When you’re getting ready for a workout at 6 am on a Monday morning, you’re going to need some serious motivation. In these times, nothing is better than the idea of fitting into those amazing jeans or reaching that golden number on the scales.
Have you ever heard people say food and exercise for weight loss is 60/40 in importance? Well, that’s wrong – you’re actually looking at around 85/15. No matter how much you’re running, or how many exercise classes you’re doing a week; if you aren’t eating clean you’re not going to see the results. A simple way to eat clean is to follow these rules:
No processed foods – if you can’t pronounce the ingredients, don’t put it in your body
Source ethically treated, grass-fed and free range animal products and by-products where possible – poor living conditions do strange things to the meat produced by these animals
Cut the sugar – it sounds harsh I know, but studies have found that sugar (in all shapes and forms) is more damaging than alcohol and more addictive than smoking!
Fill your plate with bright, fresh, colourful vegetables
DON’T AVOID WEIGHTS
Women often avoid weights because they don’t want to ‘bulk up’ in order to keep a slim figure. I can assure you, that the only changes you’ll see after a few weight sessions per week are lean muscle growth, an increased metabolism and a reduction in body fat. In fact, spending hours doing cardio has been proven to be less effective in weight loss than a combination of HIIT sessions and weight training.
SWITCH IT UP
If your workouts are working, why would you need to change anything? Firstly, keeping your body and your mind guessing during exercise is extremely beneficial. New muscles are engaged, your body is tested in a different way and in turn, it compensates for the change by using up more energy and increases your metabolism. Secondly, keeping your routine fresh avoids the all-too-common ‘burnout’ phase by making things interesting and engaging. It can also break through, or completely bypass any stubborn weight loss plateaus.
HAVE A POSITIVE OUTLOOK ON YOUR WORKOUT
Throughout this weight loss journey, make sure you stay positive. Weight loss isn’t just a straight line down. There will be ups and downs but as long as you keep focused on your end goal, you’ll get to where you want to be.
This article is written by Laura Fitzpatrick and originally appeared on the GuavaPass blog.
GuavaPass is the first and largest fitness community of its kind in Dubai, offering an unlimited membership to group fitness classes at over 80 top studios across the city. Find out more at guavapass.com.
To gain the most from your training it is crucial that you monitor your heart rate on a regular basis.
Each person’s heart rate helps to determine their fitness level and by monitoring this, you are able to avoid overtraining, which in turn can reduce the risk of injury and mental fatigue.
Your heartbeat in a relaxed state is called your resting heart rate and calculating it is actually a lot more important than you think.
A lower resting heart rate points to a state of greater health and fitness. A well-trained athlete, for example, would have a normal resting heart rate of around 40 beats per minute.
As you become fitter from more intense exercise, your heart rate will decrease, helping your lungs and heart become stronger.
In contrast, if you do not exercise regularly, important organs will weaken and be forced to work harder, which will increase your heart rate considerably.
Essentially, this means you need to improve your fitness level.
In adults, a normal resting heartbeat is around 72 beats per minute (average 600-100 beats per minute).
An unusually low or high heartbeat may point to an underlying problem, so be sure to consult your doctor if that’s the case.
To measure your resting heart rate, press the side of your wrist towards your thumb. Use your index and middle finger to press over the blood vessels. When you can catch the beat, hold for 15 seconds. Multiply by four to find you resting heart beat.
Another option is to count your pulse for 30 seconds and multiply by two.
If you are training on a regular basis, you can keep a notebook with your resting heart rate and log it each morning. This is seen as the best time to measure your heart rate as your heart beat is at its most relaxed state.
Many factors can affect your resting heart beat so don’t be worried if you notice changes on a regular basis.
Some of the factors include dehydration, body position, emotions or if you’ve trained your body hard the previous day.
Never in my life did I think I would end up in a fitness studio ahead of a group class holding a pair of drumsticks, and yet there I was at Dubai’s exclusive Burj Club wielding some in anticipation of the first track on what would be one sweaty evening.
No sound checks or stages here, just a strange new cardio concept called POUND that has crossed shores and hit the UAE hard. Numerous studies have been done to prove the powerful stress-relieving effects of drumming.
We get that – we’ve been caught airdrumming to Metallica before. Further to that, it’s said the rhythm of drumming permeates the entire brain to improve focus, increases higher-level thinking and decision-making skills, boosts the immune system, lowers blood pressure, decreases chronic pain, anxiety, and fatigue.
This part we’ll have to see for ourselves, but we’re certainly listening. The sticks (these special POUND ones are called Ripstix) aren’t specially weighted or anything – they’re literally the same as your average set, just neon green and made of highly durable plastic.
But don’t be fooled – there’s a lot you can use them for in a workout and the instructors certainly do get creative in making sure it’s tough.
The Ripstix offer a light, peripheral resistance that not only works the shoulders, biceps, triceps, forearms and back, but also surprisingly increases the amount of stability in the body.
The cool thing is you can actually purchase your own pair for on-the-go workouts via the POUND website for Dh70.
There is obviously much emphasis placed on accompanying the class to thumpy tracks (from hip hop to classic rock anthems) with different types of beats in them so that, while squatting or jumping jacking, you are either whacking those sticks on the floor or overhead as if you were ramping up a crowd.
I was admittedly smirking through the first track…but never again after that. The further and further you venture into the music trying to keep in time with it, the more you realised how much faster some of the tracks were getting.
There was one move where we had to intersperse speed drum rolls on the floor with burpees; another that was almost like an air-drumming combo with the inclusion of jumping lunges.
You also hit the floor for a few rounds of core work during these 45-minute classes, too. While doing raised leg crunches, we were instructed to clap the sticks together at the top.
While doing bridge lifts and planks, we were pounding the floor. Needless to say, it’s a loud class as well. It’s been said you can burn up to 900 calories per hour “rocking out” like this, and we’re not surprised.
POUND is clearly designed to hit all muscles everywhere, packed to capacity as the choreography is with isometric and plyometric moves.
It not only can help you in the long run with your rhythm, timing and coordination ( just in case you still were harbouring those High School dreams of becoming a drummer); it can drastically improve your speed, agility, and endurance by combining cardio, conditioning and strength training with a few Pilates-inspired moves thrown in as well.
By the time you’ve reached the last track, you’d have done close to 15,000 reps, performed over 30 extended interval peaks, and zipped through more than 70 techniques without even realising it.
And that’s what’s going to make this class a hit with the bored and not-so-keen gym-goers – the distraction of trying to nail the combos and keep up with the rollercoaster beats.
THE VERDICT: Alright, I am convinced; drumsticks do somehow fit in effectively in a fitness studio. Get ready to rock out in a workout with this one.
WHAT: POUND classes
WHEN: Currently offered on Sundays at 19:35, Tuesdays at 18:30 and Saturdays at 10:00
WHERE: The Burj Club, Burj Khalifa
COST: Free for members and Dhs110 for non-members
CONTACT: 04 888 3900, www.theburjclub.com , @TheBurjClub