Running is a high-impact cardio workout, so if you have problems with your feet or knees, you might want to try something else.
If you find that the ride seems too easy, increase the resistance on your bike or cycling machine.
For example, if you do cardio on Mondays and Wednesdays, you can go for walks both of those days, or you could go for a walk 1 day and a swim the next.
Perform 3 sets of 8 to 10 reps of this exercise. To determine how much weight you should use, figure out the heaviest weight you can use for 1 rep. Then figure out about 60 to 70 percent of that weight for your regular set. For example, if the heaviest weight you can use for 1 rep is 10 lb (4. 5 kg), then you should use 6 lb (2. 7 kg) dumbbells for your sets. If it begins to feel like there’s hardly any resistance with the weight you’re using, try the heaviest weight test again and readjust the weights you use.
Repeat 3 sets of 10 to 12 reps.
Repeat for 3 sets of 8 to 15 reps.
Repeat for 3 sets of 6 to 8 reps.
If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs. Repeat this for 5 sets of 2 to 3 reps.
Repeat the move for 3 set of 8 to 10 reps on each side of your body.
Repeat this for 3 sets of 6 to 8 reps.
For example, a well-balanced dinner might include baked chicken breast, steamed vegetables, and brown rice.
You should also cut energy drinks from your diet. They tend to be very high in sugar. You can try sugar-free versions if you like, but check the nutrition facts to make sure there really isn’t any sugar in them.
For example, you can substitute white pasta for the whole wheat version and still have your favorite pasta dishes.
If you’re having a hard time cutting sugar, you can start by replacing high-sugar food with low-sugar alternatives. For example, you can use a natural sugar substitute, like Truvia, in your coffee. You can also snack on sugar-free versions of your favorite candy.
If you’re using a smaller plate for your meals, try to make sure at least half that plate is taken up by vegetables. Use snack-size food storage bags to make your snacks. For example, if you buy a big bag of low-calorie popcorn, divide that large bag into several smaller bags. You’re less likely to eat the whole bag that way! Use the measuring cups to actually measure out servings. If you make a recipe with a 1 c (240 mL) serving size, actually measure it out with a 1 c (240 mL) measuring cup. It will help you learn what serving sizes look like.
If you absolutely have to eat between dinner and bedtime, eat low-calorie foods like vegetables.
