Trainer Holly Perkins on how to rev your routine to strengthen muscles, lose fat and improve athleticism.
Just because summer is wrapping up doesn’t mean you have to stash your fitness routine with your bikini. In fact, if you’ve been exercising moderately for at least four weeks (meaning some yoga classes, walking on the beach or sessions on the elliptical trainer at the gym), there’s no better time to start ramping up your workouts. According to ExerciseTV trainer Holly Perkins, increasing the intensity of your fitness regimen is surprisingly easy, not to mention the fastest way to bust a plateau and see serious results. Here, Perkins outlines some tricks to rev your routine so you can strengthen your muscles, lose more fat and improve your athleticism. And of course, still look hot in your teeny bikini, should you decide to break it out for a swim.
Add one intense workout to your weekly routine for three weeks. “It will build the base toward working harder," Perkins says.
After that, include two per week. What does intense mean? “It depends on the individual,” Perkins says. “Moderate exercise generally means a workout is tough, but you can get through it. Jogging might be considered moderate exercise for some, whereas for others, it’s intense.” Generally speaking, for a workout to be intense, you’ll need to feel like the last few minutes are extremely tough and you'll have to really push yourself to finish. Pain, of course, is not the goal. Intensity is the point you hit before pain.
To start, perform an intense workout video each week, like Perkins' Celebrity Shred (watch it free on ExerciseTV). It’s a 20-minute total-body circuit that will have your heart rate speeding the whole time. Free on MSN, you can also try Patrick Murphy's intense Zero Excuses, Whole Body, or Perkins’ Final Frontier workout.
Be sure to rest at least a few days in between intense workouts. For example, if you bust your butt on Monday, take it easy until Thursday. “Intense workouts with several days of rest in between are actually more effective than exercising hard every day,” Perkins says. “You actually get fit while you’re recovering. The point of working out is to exhaust your muscles, and then as they repair and ‘knit,’ that’s when they strengthen.” In other words, your body literally tones up while you sleep.
Re-fuel immediately following your workouts. “You should eat as soon as you finish—within 30 minutes of your workout,” Perkins says. “That’s when your muscles need the nutrients most, and your metabolism is still elevated from the recent exercise.” Perkins suggests combining protein and fruit. “Real food is best, meaning lean meat, dairy, eggs or soy. Protein shakes are OK, too,” Perkins says.
Stay active on your easy days. Increasing the intensity of your overall fitness plan doesn’t mean you give up your regular moderate gigs. Continue to do yoga, walk or jog in between the tough workouts. “Light movement helps muscles ‘repair’ by increasing the body’s temperature and circulation,” Perkins says. “It also helps flush negative byproducts (like lactic acid), which can cause soreness.”
Remember to challenge yourself. If your ‘intense’ workouts start feeling easy, go faster or add jumps. “Quite simply, sprinting and jumping boost intensity because you’re working harder against gravity,” Perkins says. Skipping rope is one way to boost your heart rate.
Take a break … sometimes. If you’ve been exercising intensely for several weeks and sense you’re hitting a plateau, it’s a good idea to take a week off. “Further increasing intensity is one way to keep progressing, but sometimes the body plateaus when it needs rest,” Perkins says. “A week off with ‘active rest’ like cycling or walking can recharge your muscles.” Try Stephanie Vitorino's free Flexibility workout for another muscular recharge.
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