10 Tips to Reshape Your Body

by pilates32 on June 4, 2011

[dropcap1]W[/dropcap1]ith the launch of “3 moves to transform you” for all subscribers, I have decided to post the original newsletter that was available upon sign-up. These are just ten effective tips to help you on the way to losing weight and looking great, enjoy;

Congratulations and welcome to the start of your journey. Upon requesting for this newsletter you have begun a journey to reshape your body, change your lifestyle and live life from now on, healthy, lean, vibrant and full of energy. It all begins with your commitment to follow these simple steps, as well as using the workouts from Pilates32 and we can guarantee that you will notice the results immediately. So here they are; ten tips that will make a world of difference.

1. Do Pilates regularly

The results from Pilates speak for themselves. Pilates will reshape your body in every way possible, by correcting your posture, straightening and lengthening your body, tightening and developing your muscles and burning calories sufficient to lose weight. Pilates provides sufficient progressions also, so as workouts become easier there are plenty of more levels for you to move up to and continue seeing results.

2. Assess to progress

As this is about reshaping your body, remember that it is important to resolve any muscles imbalances and bad posture early on. Assess yourself or seek advice from a physiotherapist or chiropractor. If your posture is characterised by lordosis (excessive forward tilt of the pelvis) or kyphosis (hunch back), Pilates and specific exercises from its library will help to lengthen and shorten the right muscles to bring you back to a tall lean figure and neutral spine. Check out the Pilates32 blog for more information on personal assessment tests that can help you on your way.

3. Raise your heart rate and break a sweat

I get fed up of seeing so many advertisements for Pilates programmes promising excessive weight loss. Don’t get me wrong, I do not doubt my own product. Pilates is extremely effective. But this effect is further increased when performed alongside a cardiovascular programme. Whether it is walking, running, swimming, cycling, rebounding, skipping or sport, cardiovascular exercise will help create a sufficient calorie deficit, increase metabolism and aerobically train large muscle groups. So alongside a Pilates32 series, try doing 30 minutes of cardiovascular training which raises your heart rate (approximately 70% of your maximum) 2-3 times a week.

4. Do Weights and increase your metabolism

Resistance training; that is working against a resistance or weight has shown to stimulate muscles sufficiently to burn calories both during workouts and recovery. In most cases this resistance may be your own body weight, in which Pilates is most ideal and in other cases it may be resistance machines, free weights, resistance bands or kettle bells. The minute tears and damage caused to muscles fibres will cause your metabolism to increase in order to repair and recover. Your body becomes a fat burning furnace, so to speak. Ensure that you seek advice before adding this type of training to your exercise regime.

5. Go nuts

Make sure you eat natural nuts regularly, especially almonds. Nuts have shown to increase metabolism, fight food cravings, help build muscle and burn fat. They contain high levels of natural monounsaturated fats, protein, vitamin E, fibre, magnesium and phosphorus. Although we are recommended to avoid fats, the right fats, those found in nuts (avocados and pumpkin seeds also) help to breakdown our own stores of fats.

6. Balanced Blood Sugar

The biggest problem for gaining weight is not fat, but in most cases its sugar. Fast releasing sugars with a high Glycaemic index cause blood sugar levels to rise and in simple terms; your body to convert this to fat. Blood sugar levels will then drop to the other end of the spectrum causing you to become hungry and crave the types of food you best not eat. How do we prevent such a dilemma? Eat natural, slow releasing sugars such as brown rice and oats (especially for breakfast) to keep sugar levels consistent, energy levels maintained and cravings no more. Keep it balanced also with small meals, 5-6 times a day.

7. Protein shakes for the lean figure

Protein shakes help aid recovery, keep your metabolic rate high and prevent junk cravings. They are great for meal replacements, especially in between main meals. I recommend having one scoop with water. Check out the research for yourself.

8. The vitamins and supplements that do wonders

I believe in vitamins, minerals and various supplements. This is a big subject in its self and there are numerous reasons for recommending the following. So to avoid writing a novel here is the quick list:

Vitamin C – (1000-3000mg per day) Essential for effective immune function.

Vitamin D3 – Shown to boost immune function, help prevent against diabetes and shown also to boost muscle development and fat loss.

Omega 3, 6 and 9 Fish oils – Boost brain function and adds to your healthy fats artillery to help boost fat loss.

Green-tea/CLA/acai berries – three great fat burning supplements. Not miracle workers in themselves, but certainly effective to aid in the programme. Buy these vitamins here.

9. Set realistic goals

In all my experience working with people trying to reach their ideal weight and body shape, no one has ever seen results when their goals are unrealistic and unachievable. If you wish to drop 3 jean sizes in two weeks, don’t waste your time. If you want to use Pilates to shape up but still want your daily family sized chocolate bar, forget it! Be realistic; recognise that you are making changes that will change the rest of your life, not just for the next month or two. Have a long term goal and several short term goals and work to them. The ideal weight loss is approximately 1-2lbs a week, so start here. Aim to complete the beginner series “injury and pain free back” first before moving on. Whatever it is, take your time and save on disappointment and in some cases, serious injury and fatigue.

10. Be consistent!

Stick at it! It’s that simple. You won’t shift a load of weight in two weeks. It takes time. So be patient and as you read before, set short realistic goals to keep you motivated and inspired. Just think of what you could look like a year from now!

All the best

Ian
Author: Ian Harris

{ 1 comment… read it below or add one }

Sac Hermes Birkin September 18, 2011 at 5:10 am

Your blog is just one of a kind, i really like the way you prepare the topics.

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