5 Expert Tips To Get Fit For The New Year

New year, new you! As 2016 draws to an end, it’s a good time to bid goodbye to the bad habits and start focusing on the things that truly matter such as your career, your relationships, your future, and most importantly, your health.

Don’t let 2017 zoom past without a breakthrough in your physique! We consulted our expert trainers on Kaodim to find out some of the most effective workout tips that will get you the body you’ve always wanted in a short amount of time.

1. Lose Weight Quickly With Circuit Training

Sport fitness running woman jogging during outdoor workout. Beautiful young female athlete runner training for marathon on forest road in spring or summer. Mixed race Asian woman fitness model.; Shutterstock ID 97819907; PO: aol; Job: production; Client: drone
Photo credit: hercampus.com

This is a type of resistance training that utilises high-intensity aerobics for increased muscular and strength endurance, usually performed 2 to 4 times per week. It’s basically accomplished by performing one type of exercise routine after another, without any rest in between, apart from a brief 2-minute break between circuits. Due to the high energy expenditure, this training has been proven to be very effective for weight loss. The types of exercises would vary depending on your goals.

2. Sculpt Your Butt With Jump Squats

female performing jump-squatPhoto credit: popsugar.com

Jump squats are high-intensity squats that target the muscles and connective tissues in your body. This effective exercise routine will tone up your glutes, but due to the difficulty, jump squats should be done in the right manner to avoid injury. Fitness trainers advise that you should always ensure that your knees are aligned directly above your ankle or foot because incorrect knee alignment can lead to a twisted ankle or worse – a ripped knee ligament.

3. Bench Press The Right Way

woman bench-press correctlyPhoto credit: juggernaut.com

According to our personal trainers, bench pressing is one of the most popular body building techniques that works the chest, arms and shoulder muscles. But this routine can be dangerous if performed wrongly. Contrary to popular belief, you should never flatten your back against the bench when you’re lifting because you could risk injuring your shoulders. Instead, arch your back slowly to increase stability while allowing your chest muscles to stretch for better muscle activation and strength.

4. Burpees Are The Bomb

Burpees can be exhausting, but they’re a great way to work your chest, arms, quads, hamstrings, glutes and abs! There are five steps to a burpee: the squat position, squat thrust, push up, frog jump and a jump squat. In the video above, fitness trainer Kelsey Lee demonstrates the correct ways to pull off the routine. However, bear in mind that burpees can be really tough for beginners – so if you’re just starting out, it’s always best to have a mentor around to guide you through the steps so you won’t risk hurting yourself.

5. Chart Your Progress

Photo credit: ignitumtoday.com

It’s important to track your fitness progress, and we don’t mean stepping on weighing scale every few hours. Write everything down. Note down what exercises you did, when you did them and even what you ate, because your diet is a very vital aspect in your journey towards a better self. If you did 2 sets of 10 push ups last week, try to increase it to 3 sets this week so you can build your strength. Without a progress chart, you won’t really be able to see how far you’ve come and what you need to get to where you want to be.

To get the most out of your workout routines, hire a personal trainer to coach you through the right exercises so you can achieve your ultimate body and fitness goals in the shortest amount of time! The personal trainers on Kaodim are certified professionals who can design the best routines that will suit your physical demands and goals. By giving you their undivided attention, they’ll motivate you to get in shape while setting appropriate guidelines in your exercise routine to refrain you from seriously injuring yourself.

So if you’ve never had a personal trainer before, it’s time to change that. Click on the link below to receive free quotations from verified trainers in Malaysia. Your journey to a healthier, leaner self begins now!


written by Carissa Gan