Shape Up in 30 Days
Yes, you CAN make noticeable, satisfying improvements in your physique in as little as a month. But it's important to understand what kinds of changes are possible (and which goals may not be realistic within that time frame). Here are 4 guidelines for achieving results in 4 weeks:
- Lose weight gradually -- no more than 1 or 2 pounds a week. It may not seem like much at first, but you could be 8 pounds lighter after a month.
- Lift weights! Regular strength training plays a huge role in weight loss. It builds lean muscle mass, which increases metabolism (i.e., you burn more calories). Bottom line: If you want to see results quickly, make sure you're doing both cardiovascular and strength training.
- Give up the "spot reducing" myth. You cannot lose body fat primarily from your stomach, thighs or other trouble spot. Our bodies lose fat proportionately.
- Know a "body fat" problem from a "muscle tone" problem. If you want highly defined muscles, you won't be able to see them as long as there's a layer of fat hiding them. If you're carrying excess pounds, you need to lose weight while toning your muscles through strength training.