5 Steps to Getting a Cheerleader Body
Contrary to what you might believe, getting a cheerleader body is not about eating less, but about improving your lifestyle. You need to focus on eating healthy, exercising well and above all, being happy. Read on to explore the five steps that will help you reach your goal:
Rather than cutting your food intake, it’s important to fuel your body in the right way. Eat a big breakfast, but then your meals throughout the day should be smaller. Choose whole foods which provide better nutrition, rather than processed foods.
Swap ‘bad’ carbs for more protein like turkey and skinless chicken, as these are lean meats. You can turn to better carb choices such as quinoa, whole-wheat pasta and brown rice. You should also aim to have 20 to 30 grams of fibre in your diet each day.
Most importantly, supplement your meals by drinking lots of water.
Swap out high-calorie drinks
Watching your calorie intake can have a great deal to do with what you drink. High-calorie beverages will make getting a cheerleader body much more difficult.
Here are the ones you need to avoid:
- Fruit juice
- Soft drink
If you feel like a treat, freshly squeeze some fruit juice at home. Flavoured tea is also a healthy alternative. But ultimately, the more water you drink, the better.
Get into cardio
Cardio is one of the two forms of exercise that are crucial to getting a cheerleader body. One of the best cardio options is high-intensity interval sprinting – an excellent option for burning calories (and therefore body fat), but also strengthening the hamstrings. That means once you’ve warmed up you follow this repetition: 30 seconds of running then 30 seconds of walking. It’s a killer, but it works!
Additionally, it’s essential to have a couple of different forms of cardio so that your fitness doesn’t plateau. You could:
- Use a cross trainer, which can help you burn more calories than running but with less impact on your joints;
- Jump rope – even more effective than jogging, while also improving agility and coordination;
- Swim – great if you’re suffering from sore muscles. It’s also much more relaxing.
When you exercise, try and do what makes you happy! When you enjoy exercise, you’ll be more inclined to stick with it and attain your goal of getting that cheerleader body.
Condition your body
Conditioning is strength training to ensure the routines you do don’t cause injury, and also tones your muscles. A warm-up of dynamic stretching is vital, including lunges and jumping jacks. These prepare the body for the movements that will be following (rather than static stretching). Then perform specific exercises, such as:
- Knee raises
- Dance cardio in varying routines
Cooldown stretches are the final touch to prevent cramping. Crescent lunges, hamstring stretches, and the downward dog pose are ideal.
Your total workouts each week should be 5 x 60 minutes each (which can also be divided into two lots of 30 minutes each day).
Visualise the goal
What you tell yourself can influence whether you succeed. Take control of the outcome and give yourself a mantra to repeat every day. For example, “I do not binge on sugar” or “I love to exercise”. It will make that goal of getting a cheerleader body a reality.
Are you ready? Getting that cheerleader body is only five steps away.. Ready, set, pick up the phone and call Ikin Dance Australia on 07 5522 1863. We’re the best dance school on the Gold Coast. We specialise in cheerleading and will have you cheering like a pro in no time.