Don't slow down and begin to pack on the pounds because of the cooler fall weather. You can still burn fat and lose weight (or maintain weight) during the fall season. If you need to start exercising, the fall season is a good time to start. The change of seasons can be a motivator to get you going.
With summer over, your schedule should be more normal. Ramp up the exercise habits and your body will thank you.
Here are 5 tips to help you stay in shape this fall:
1. Start today with exercise and better eating habits. If you have been inactive, walk for 30 minutes a day for about 2-3 days. You may need a physical exam before starting an intense exercise program. I would recommend getting a fitness assessment from a personal trainer. Whatever you do, don't put it off. Procrastination is a big barrier for many people.
2. Don't wait until the holiday season is over before you start exercising. If you don't start exercising now, its likely you'll be making those dreaded New Year's fitness resolutions. You could be 20-30 pounds heavier by then. Nothing will be different in January. Those same excuses for not exercising will still be available to you!
3. Fall weather is ideal for exercising outdoors. So, get outside and get after it! Layer your clothing for cool weather. The inner-most layer of clothing should be moisture wicking material. The outer layer should be windbreaker type material. If its cold, you'll need a middle layer of thicker material.
And, you don't have to wait until your workout to get moving. Staying active as much as possible will help you shape up and feel better during the day. It helps relieve stress, improves bloodflow and improves breathing. So, if you have a "sit-down" job, I would recommend that you stand more during work. Stand-up desks are also becoming popular. Also, take walking breaks during the work day. All movement burns calories.
4. Get a healthy meal plan and comply with it at least 90% of the time. Eat mainly whole, natural foods that have one ingredient. For example, fruits, nuts, vegetables and fish have one ingredient, the food itself.
Avoid fast foods, processed foods, excess sugary foods and packaged foods. Doing so will help you burn fat and keep you healthier.
5. Fall is a good time for a change of pace, especially if you've been working out hard all year. A fitness bootcamp, group exercise class or 5-K run/walk can be a needed change during the cold months.
Exercise where it is convenient for you. Don't leave room for excuses. Here are some tips:
a. Keep your gym bag in your car so you can workout before or after work.
b. Do a quick workout during your kids' sports practices.
c. Workout during lunch break. Eat before or after lunch. And, you can always eat during breaks.
d. Workout at home.
Finally, get enough sleep. If you're sleep deprived, your body won't work right and it will be tough to get in a good workout. Deep sleep also helps your body produce growth hormone which is important for muscle building and fat loss. Aim to get 7-9 hours of deep sleep each night.
Get started with this 10-Minute Fat Burner Workout.