1. Keep Eating!
One of the worst things you can do is to starve yourself and deprive your body of vital calories, as this will seriously slow down your metabolism. Your body needs fuel on a regular basis in order for your metabolism to keep working. Chris & I like to eat 5-6 smaller meals a day, instead of 3 big, heavy meals. As Chris says, 'it is always good to feel a little hungry'. And of course, your smaller meals must be healthy and high in nutrients!
2. Never decrease your Protein intake
Often when you lose weight rapidly, you will lose muscle mass in the process. You may have reached your goal weight, however your body does not appear toned. By increasing the amount of protein you consume you will preserve your muscle mass as you lose weight. I love to eat 1 hardboiled egg a day as it is filled with protein and good fats and is a whole meal in itself! Eating a handful of nuts a day is also a very easy way to get some extra protein in.
3. It's all about Interval Training
One of the many reasons that I love Pilates is because it is one of the best interval workouts, in my opinion. Every exercise can be sped up or slow down, resistance can be added to intensify the workout and different ranges of movement can be used to really isolate muscle groups. Cardiovascular exercise is great for fitness and heart health, however if your goal is to lose fat whilst sustaining muscle (and tone) switching to interval training will take you there. Try 20 minutes of sprinting for 30-40 metres, then walking for 30-40 metres, three times a week. And/or try our Reformer, Matwork or Total Barre classes!
4. Drink, drink, drink!
Drink....water!! Your muscles are made up of 70-80% water therefore dehydration results in muscle shrinkage. To boost the construction of new muscle tissue you must stay hydrated with water and good electrolytes (sodium, potassium, magnesium, and calcium) before, during and after your workouts. All the instructors at Premium Pilates love drinking Green Tea Hawaii, as it is filled with antioxidants and these good electrolytes.
5. Pick your Carbs wisely
Yes, we certainly do advocate eating carbs!! Just make sure swap the starchy carbs (breads, pasta, heavy flours) for lower GI carbs, including vegetables, fruits and whole grains such as quinoa, brown rice and millet. Fill your body up with nuts, seeds and good fats, such as avocado and coconut. Your body needs these calories to build muscle, whilst fast tracking your metabolism to help you lose fat.
7. Multitask your muscles
Something that I love to do in Total Barre Pilates is to have my clients do exercises that work different muscle groups simultaneously. For example, a lunge with a tricep extension or a leg lift with a bicep curl. Making your muscles multitask will result in a longer calorie burn without burning out one individual muscle too rapidly. Matwork and Reformer Pilates also use this technique of employing more than one muscle for each exercise, as you need to continually keep your core switched on whilst performing arm and leg movements. A greater amount of hormones are released by working more muscles at once which will trigger the burning of more calories during the day.
8. Remind yourself that Nothing Good comes Easily
Last, but definitely not least. Losing weight is damn hard! You must be completely committed to pushing your body by consisting increasing your resistance, weight, endurance, speed, number of reps, etc. Your body will not change unless you push yourself every single workout. Vary your exercises so your body does not get complacent and used to one particular workout. Remember to always perform every single exercise with body awareness, control and dedication.
Good luck!!! If you want to know more about Premium Pilates studio, call 0402 680 724, email inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com.
From the PPS team
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