3 Top Tips for Kick-Starting Your Results

Last weekend I took part in a triathlon. It's an event I did last year on a warm, sunny day and it was really enjoyable.  Last year I had planned the event well in advance and worked out a steady schedule of training.


This year I entered with just a few weeks to go because I knew that, with a busy summer schedule of work, I needed a diary date to focus my training.  I also knew that once I'd entered, not only would I have to make more time to train, I'd have to work out harder because there's no way I'd want to record a slower time than last year.


I'm pleased to say the plan worked.  The event date forced me to squeeze in some tough training sessions and in spite of a truly miserable day for the race, I managed to come in well ahead of last year's time.


So I wanted to share some tips that helped me and that will help you fast-track your results.


3 Top Tips for Kick-Starting Your Results


If you're serious about making fast progress with your fitness or weight loss goals, remember these three key points:


There must be something at stake
Whether it's a time to beat or an outfit to get into, there must be something to be gained or lost by which you can measure your efforts.  The beauty with this is that you can't lose.  If you beat your target you'll be elated and ready to move on to greater things.  If you don't quite make the target you'll be motivated to get on with making it happen as soon as possible.  I knew that I had to beat last year's time.

You'll do better if there are other people involved
Whether they are with you in the challenge or supporting you on your journey, knowing other people are involved will increase your accountability and sense of responsibility.  You'll want to show others what you are capable of and you won't want to let them down.  This accountability will help you make the right decisions at all times.  I told others that I was taking part and that I had to beat last year's time.

You've got to clearly visualize success
Only a powerful image of what will happen when you reach your goal will guarantee that you can avoid all distractions, work around all obstacles and overcome every potential barrier.  From the moment I entered, I visualized a faster finish time and the feelings of achievement that would go with it.

And there was an added bonus too.  The fact that I beat my time has motivated me to enter another event in a couple of weeks and, knowing that I have to beat my time again, I'm keeping up the momentum with my training.


As they say, success breeds success.  I wish you all the best with your own success...

Exercise Motivation: Whatever the Weather

It's June but in London it hasn't stopped raining for about 3 days.  It's been really hard to get out to exercise - it's just not what you want to do when the weather is like this.


So I've been finding new ways to try and make exercise more appealing.  Today's trick was the 'challenge of the 5s'.  I decided that the only way to get my exercise done today was to get it over with quickly.  So here's what I did:

• Cycle to the Park as fast as I could = 5 miles
• Run around the Park as fast as I could = 5 miles
• Cycle home as fast as I could (or as fast as traffic would allow me to by this time) = 5 miles

Result = 90 minutes of exercise focusing on the clock and not the rain.


Job done - time to stay dry for the rest of the day.


Moral of the story.  If there's something putting you off exercising today, find an easy way to distract yourself and then just get on with it.

Which gym machines help you burn calories faster?

Is it true that machines that work the upper and lower body burn more calories than those that only work the lower body?

Do you know which machines in the gym are worth spending time on and which are a waste of your time if you're after fast results? Read on to find out how you can make the most of your time in the gym.

Popular opinion suggests that if you pick machines that work your whole body, such as the rower, treadmill or the cross trainer, you're bound to burn more calories than you would by selecting ones which only work your lower limbs such as the stepper and the stationary bike. It does seem to make sense - however, the simple answer is that if you want to burn the maximum amount of calories and get the fastest fitness results you're capable of, try choosing the machines that makes you work the hardest regardless of whether it works the upper or lower body. 

So the machine for you is most likely the one you avoid because it's just too hard - try it out next time you go to the gym.

Try out a new challenge. When you first try something new in the gym, you need to concentrate, keep your balance and get used to the motion and this can initially be more challenging than just sticking to the same old machines you always head for.

One example of this is the Nautilus Treadclimber, which requires an unfamiliar movement and at first, can leave even the most avid gym-goer puffed out. Once you are familiar with it, the workout will feel easier and now is the right time to increase the levels and give you an even more intense workout.

Remember, however, you don't need to use any machines to burn lots of calories. You just need to do an activity for a minimum of 20 minutes that will get your heart pumping. Try cardio sessions of running, skipping, hill walking, dancing or swimming. Keep your routine varied and remember to push yourself.


To read more articles like this, visit the Women's Fitness site.



Photograph by maHidoodi (flickr)