17 August 2012 ~ 0 Comments

20 Best Fitness Tips I know! Motivation Inspiring Fitness Secrets Designed for Ultimate Results

I know how challenging it is to simply make the decision to commit to a fitness lifestyle. The time exercise demands from your day tends to be a common excuse for not investing in a fitness workout program. It definitely was for me!

Therefore when you do decide to make a change for the better, you want to ensure you are making the most of your exercise programs. You have probably heard loads of conflicting fitness tips people believe will make you slim faster or build better muscle definition. Some of these may work, while others may not.

I have created a list of tips I found effective at producing the best results. These include information on using fitness tools effectively, perfecting form, and some other fitness secrets I found useful based on the different exercise programs and fitness experts I have reviewed in the past. Apply these tips to your daily workout programs, and you will be one step closer to getting into the greatest shape of your life.

workout journal#1 – Keep a Workout Journal for Motivation

Keeping a journal of your reps and lifting poundage is vital to your success. It will actually motivate you to do more reps and lift heavier weights without relying on trainers to keep you going. Make sure to include the date, time of day, movements, poundage or reps, and how you felt after completing the rounds. Recording your progress will help you push past any limits you have set for yourself.

eliminate stretching#2 – Eliminate Stretching from your Warm Up

When you stretch your muscles before they have been warmed up, you run the risk of injury. Stretching after exercise increases flexibility because your muscles can stretch farther. A warm up should consist of moves that prepares your body for the workout while gradually increasing your heart rate.

interval training#3 – Interval Training vs. Traditional Cardio Training

Traditional cardio training is gradually phasing out when it comes to effective workout plans. Interval training has become its replacement. Probably the best benefit is the fact that you can burn even more calories in a shorter period of time. In fact, your body will be burning calories even after your workout.

Interval training is not only more effective, it can be extremely simple to perform. Don’t get me wrong. It can be grueling, but it is simple. The concept is simply to alternate bursts of extremely intense cardio and shorter periods of rest.

dumbbells free weights#4 – Free Weights/Stability Ball vs. Weight Machines

Free weights are the best fitness equipment for strength training because they force you to balance and coordinate more than weight machines. This requires more muscle groups than machines because the machines tend to focus on a specific set of muscles. A stability ball also forces your body to balance calling on more core muscles. Free weights and a stability ball can also work smaller stabilizer muscles that the large machines tend to overlook.

#5 – Low Reps with Heavier Weights vs. High Reps with Lighter Weights

Heavier weights will increase your bone density, which can help to protect you from osteoporosis. You will become stronger when you lift 60 to 70 percent of your one-rep maximum. Instead of doing 40 reps with a lighter weight, choose to do 8 to 12 reps with a heavier weight. Your last rep should be difficult, but still attainable.

#6 – Perform Strength Training Before Cardio

It has been said that you burn more fat when you perform your workouts in this order. When you choose to do cardio before lifting weights, you run the risk of developing muscle fatigue which will lessen the benefits of your strength training.

#7 – Include Explosive Exercises in your Workout Plan

Explosive exercises can add more strength because it involves your body leaving the ground. This force increases your heart rate through rapid and repetitive movements. Some popular explosive exercises include squat jumps, explosive pushups, medicine ball overhead throw, and split squat jumps.

#8 – Burn More Calories by Running Uphill

Running in general has many health benefits. When you run uphill, this increases the intensity burning more calories. I was surprised to learn that running uphill is actually better on your knees. You can increase the intensity even more if you add weights.

 

#9 – Avoid Bed Rest for Sore Muscles

When your muscles are sore and you do not move, they become stiff resulting in worse pain. Instead of laying around on the couch or in bed, get up and do some light activity. When you move, the blood flow to your muscle tissues will increase and speed up recovery. If you are in severe pain, contact your doctor.

#10 – Increase Efficiency by Increasing Range of Motion

Give more with each movement by squatting deeper, stepping higher, or reaching farther.

#11 – Tighten your Core before Each Exercise

This will help to stabilize your body and protect it from injury.

#12 – Pay Attention to your Shoulder Blades

Slide your shoulder blades down and back before each exercise. This can protect you from injury and improve results.

#13 – Burn more Fat and Fuel by Speeding up your Fast-Twitch Muscle Fibers

When you perform the lower portion of an exercise, you should lift slowly. However when you are pushing, pulling, pressing, or jumping, move your body weight as quickly as possible to speed up the fast-twitch muscle fibers. This will speed up the fat burning.

#14 – Target Multiple Muscles and Joints

Spend your time doing exercises that will target multiple muscles and joints. Instead of doing single joint exercises like bicep curls, do a bent-over row to build your back and biceps. Instead of doing triceps push downs, do a narrow grip bench press for your triceps and chest.

#15 – Avoid Fatigue by Alternating your Grip

If your hands and forearms tend to get tired before your legs and back, alternate your grip. For example, have one palm facing towards you and another facing away. Then switch the way the palms are facing with the next set of reps.

#16 – Use Proper Form with Pushups

Pay attention to your form to get the best results from this effective exercise. Simply make sure your body is in a straight line from your head to your heels. Your elbows should be tucked in towards your sides when you lower your body. When you actually pay attention to this line, you will avoid common problems including sagging your hips, raising your buttocks, and humping your back.

#17 – Use Proper Form when Lowering your Body

Your hips, lower back, and abdominal muscles are involved in practically every single movement you make. Therefore, it is important to use proper form when strengthening these areas to prevent injury. When you lower your body for squats or for any other type of exercise, push your hips back (as if you are sitting on a chair or opening a door with your butt). This will help to activate the muscles in your lower body without rounding your back.

#18 – Create Instability to Strengthen your Core

When you create instability, your core works harder to find that balance. One way to create instability is by increasing the weight on one side of your body. For example, only use one weight when you are raising your arms for any type of exercise. A stability ball will also create instability forcing your abdominal muscles to work harder to find balance.

#19 – Have a Post Workout Drink for Faster Recovery

After a strenuous workout your muscles need time to recover. One of the best post-workout nutrition tips is to consume a mix of carbs, fats, and proteins, which can reduce your recovery time. There are shakes you can purchase online or in health stores; however, you can also simply pour yourself of glass of chocolate milk.

Chocolate milk is perfect for replenishing fatigued muscles. A study published in the International Journal of Sport Nutrition and Exercise Metabolism shows that the ingredients in chocolate milk have more carbs and protein than plain milk, water, or many sports drinks. It has high water content to replace fluids lost during sweat preventing dehydration. The little bit of sodium and sugar, as well as calcium will help retain water and increase energy.

#20 – Take a Strategic Break (Weekly and Monthly)

It is important to take a break from working out at least once a week. This will allow your body to recover faster, boost your metabolism, decrease risk for injury, and gain strength. You will need to take a break more often if you are a bodybuilder. Lifters need to take a break for at least 24 hours in between lifting workouts to allow for adequate recovery and to prevent injury.

Schedule a week long vacation for you body, as well. This will allow your body to completely recover. If you are performing a six week program, take the 7th week off completely. It does not have to be every four weeks; however, you should strive to get as close to this as possible.

Conclusion

Once you have taken your break, you can get back on track and start up again knowing your muscles, ligaments, and joints have had time to heal and can benefit from the next round. I hope these fitness tips will help you get the best out of each and every workout.

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