biogain step workout

How Step Workouts Will Get You in Shape

Step workouts are becoming increasingly popular as more and more people are focusing on improving their health and increasing their general activity levels. However, before you get started with a step workout, there are a few things you need to know to maximize your workouts and get the best results possible. Here, we break down everything you need to know.

Where Can You Participate in Step Exercises?

These days, most gyms offer classes that can help you get started with step workouts. Many of the national chains offer step classes for much cheaper rates than the local or niche gyms. Even better, most gyms will allow you to participate in a few classes, or even try the entire gym for a week or so before you commit. This is ideal if you’re still on the fence. That last thing you want to do is to sign up for a gym membership and then never show up. Don’t become one of those people!

The other benefit of taking a class or going with a partner and is that they will encourage you which is always helpful – especially if you’re nervous. Accountability and consistency is everything when it comes to achieving health and fitness goals.

Can You Perform Step Workouts at Home?

Step workouts can be done at home if you get the right equipment for it. Buying a simple step online is a great way to get started with an at home step workout. However, if you’re going to do step workouts at home, make sure that you are committed to exercising. Get in a routine and stick to it because you won’t have peers pushing you to show up and push through each exercise.

There are many online videos and courses that can teach you how to perform the best step workouts and will help keep you motivated and continuously getting in better shape. These can also help you develop proper form and make you consistently push yourself.

It’s All About Consistency

Too many people give up on their fitness goals because they don’t see results as quickly as they want to. Getting into shape can take a long time for people that haven’t been healthy for a long time. You may also have a hard time because of things you cannot control like your metabolism. However, it is possible for anyone of any shape, size, or genetic makeup to be healthier and to improve their fitness levels. Even if you have a physical limitation, you can find ways to be more active overall and to eat healthier.

What’s the Ideal Step Plan?

The other common pitfall of working out is to overdo it. It’s great to be committed to achieving your goal and to show up; however, you need to make sure you don’t overdo it. Overdoing it will lead to exhaustion, and will ultimately prevent your body from achieving the results you’re after. When it comes to step routines, you’ll want to do them about three times per week with a day of rest between each exercise. This is because each exercise targets the same parts of the body, in general. So, hitting the same muscles every single day will wear them out and prevent them from responding to your exercise.

Ideally, you will mix your training with other exercises like yoga and/or bodyweight training. We go more in depth on the benefits of yoga here and we take a look at the best upper body bodyweight exercises here.

Make Time to Exercise

If you combine weight training with step workouts, you’ll have the perfect mix of strength training and cardio. However, this will require working out about 5 days per week. This means you’ll be doing strength training three to five days and step workouts two to three days each week.

This is time consuming, and it makes it easy to quit – especially in the beginning when the results aren’t as visible. However, hard work and consistency pays off. Stick to it and the results will show.

Set Attainable Goals for Yourself

A lot of people try to set goals for themselves that are too lofty. While your main goal may be to lose weight, for instance, you have to have mini goals that get you there.  Aiming for one goal in the distant future will kill your motivation and give you a reason to quit. Having a series of goals, that ultimately lead to your ultimate goal, will keep you motivated and continuously getting better at exercising while giving you noticeable results.

Some great mini-goals for beginners are simply eating healthy, or meal prepping, for a week. Another great mini-goal is losing a certain amount of fat in one week or month. The ideal mini-goal will be difficult to reach but attainable. This way, you’ll feel accomplished when you reach it and motivated when you see the results.

Remember, start slow and ramp up your goals as you see the results coming. Before you know it, exercising will be a staple of your daily routine.

Now we’ll take a quick look at a few common questions when it comes to step workouts.

Do You Need a Personal Trainer?

It never hurts to consult with a personal trainer when you’re just getting into exercising, or if you’re starting a new exercise routine that you haven’t tried before. They can help you find the right equipment and develop the correct form so that you avoid injuries and setbacks. Personal trainers are great, and may gyms will give you a consultation with one when you sign up. They’ll help you develop your goals, the best plan for your specific situation, and help you develop the perfect form to maximize your workouts. They also are able to help you with a diet plan so that your efforts are rewarded with quick results.

However, personal trainers can be expensive and are definitely not a requirement when it comes to achieving any health and fitness goal. These days, you can learn everything you need to know either online or from other gym-goers.

What’s the Right Diet for Results?

Step routines are generally considered cardio exercises, although they can have an element of strength training. Strength training is inherently built in to the lower body during the exercises. The upper body can be incorporated into the workout with the addition of weights. But, you also need to make sure you’re consuming the appropriate diet to get results.

When it comes to fitness, an appropriate diet plan is really essential for achieving goals and maximizing your efforts. Nobody can exercise and eat whatever you want all the time if they want to get in shape. When it comes to dieting, one thing that you need to avoid is fad diets, because those are typically set up to cost you money without producing any long-lasting results. There’s no secret when it comes to dieting, so there’s really no such thing as a fad diet that works.

Since the beginning of time, losing, maintaining, and gaining weight are all based on the number of calories you take in vs. the number of calories you burn. When you burn more calories than you consume, you lose weight. If you have surplus of calories, you gain weight. If you consume and burn the same number of calories each day, you’ll maintain your weight.

How Can You Create a Caloric Deficit?

Cut back on eating out as much as possible. It may seem like it’s a great way to get something to eat fast that can fill you up, but it is very detrimental to your health. Sometimes you may think that the healthy options are a good idea at a fast food place. Actually, there are many supposedly healthy meals that are worse than the hamburgers and fries. One popular chain offers a grilled chicken salad, for example, that is less healthy than their biggest burgers. Find quick options to eat at home or on the go to help you when you’re hungry. You can take a look at some of the best weight loss foods here.

Meal prepping is becoming more and more popular. And for good reason. Meal prep allows us to bypass the fast food store and the impulse foods like snack machines. Eating snacks, even the tiniest ones, add up throughout the day and lead to additional calories that must be burnt, which makes losing fat much harder.

Planning your meals out each week and focusing on muscle building foods will help you cut calories and burn fat not only quickly, but sustainably. You will develop great habits that will enable you to lose and maintain your weight long term.