By now you’ve probably already figured out that there’s no real one-size-fits-all fitness path. Just like those cute jeans, you’re going to need to find the perfect fit for your goals. Whether you’re starting out because you want to enjoy a long, happy life with your partner or because you want your ex’s jaw to drop on your next night out, most likely you’re here because you have one of three primary goals:
- Lose Weight
- Build Muscle
- Become Healthier
GOAL: LOSE WEIGHT
Here’s a simple truth: In order to lose weight, you have to burn more calories than you consume in a day. Your body needs a certain number of calories to create energy for your daily function, and when you enter a calorie deficit (that is you’ve burned more calories than you’ve eaten), your body will start pulling from fat stores to make energy.
So the key to losing weight is to pair a healthy, balanced diet with a high-octane workout that you will actually enjoy and continue doing. This is why we love supersets and HIIT for weight loss!
A superset is a form of strength training where you switch from one exercise to another without taking a break in between. For example, you might perform a superset of dumbbell together curls and tricep kickbacks where you complete 12 curls and immediately transition into kickbacks without resting in between. This type of strength training results in a higher expenditure of calories due to increased work done in a specific time period, and is a sure-fire way to accelerate fat loss without spending more time on your workouts.
HIIT – High Intensity Interval Training – works by cycling you through short bursts of intense exercise followed by low-intensity recovery periods. This highly efficient way to workout can burn up to 30% more calories than other forms of exercise, which means you can achieve more in less time.
GOAL: BUILD MUSCLE
If you’re happy with your fat loss and are looking to build more lean muscle, then you may think you’re clear of calorie counting and macro tracking. That’s where you’re wrong! Nutrition plays a huge role in building muscle, because you’ll need to start eating more calories and adjusting your macros to support the muscle-building mission.
You’re also going to need to adjust your workout. Instead of focusing so much on cardio, which burns calories and helps you drop fat, you’re going to want to hit the weights! Now’s the time to start lifting as heavy as you can without sacrificing your form, so choose a weight that lets you reach muscle failure between 8-12 reps, with 2-3 sets for beginners and 3-4 sets for more experienced fitness buffs.
GOAL: BECOME HEALTHIER
If you’re interested in fitness as part of a holistic approach to long-term wellness, then you’re in luck. Depending on your current habits, becoming healthier may be as simple as moving more and adopting a cleaner diet.
Start with limiting your refined sugar intake – this may be cutting back on sodas or only indulging in sweets on special occasions. As this is a long-term lifestyle, you’ll want to make changes to your diet gradually and set yourself up for a lifetime of success.
If you’re new to exercise, start small and build on your workouts over time. If you’re not sure where to start, let the FIT By Katy workout generator take the guesswork out of your exercise. This unique tool will select your workouts based on which muscle groups you want to work that day, so you never have to worry about working out without a plan.
PRO TIP: STAY COMMITTED
No matter what your motivation or your goals, the best thing you can do for your fitness journey is to invest in the right tools to challenge you, and find an accountability partner to help keep you on track.
FIT by Katy is ideal for all fitness levels, making it the perfect tool to help you achieve all of your goals. If you’re just getting started and want the hands-on guidance and encouragement of a personal trainer, you’ll definitely find the help you need on the app. Our challenges can even help you set attainable goals and then celebrate with you as you crush them!
TRY FIT BY KATY FOR FREE
Not a member? Give it a try for free before you decide to commit. Join the #FBKFitFam today for a two week trial of our basic or premium subscription.