Super Charge Your Metabolism
1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program... So Pump it up first then do your Cardio.
2. Exercise in the Morning - A Recent Study showed that after one year, 75% ofthe morning exercisers stayed with their fitness and health program. Comparedto only 25% of those that worked out in the evening. Exercising early gets youmoving and energized as well not allowing yourself to find 1,000 excuses at theend of the day on why you can't work out.. I am TOO Tired... I am TOO Busy... Iam TOO far from the gym... You know!!!!
3. Exercise @ Home - A Recent study by the University of Florida in Gainsvillefound that those that worked out at home lost more weight than those thattrained at a gym. Reason - You are less likely to skip workouts when you donot have to travel to a place to workout..... NO EXCUSES when the gym is @home.
4. Exercise Outdoors - Anything you do outside brings the elements into play.Wind, hills, and other variables... Plus changing scenary helps keep theboredom out of the workout... No FUN staring at the wall.... If you do traininside, I recommend changing machines often as well as your program settings tokeep things FRESH...
5. Treadmill vs. Stationary Bike - Stick with the Treadmill.. Weight Bearingmachines always expend more energy than if you were sitting down.. So standtall and burn more calories.....
6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity trainingfollowed by moderate recovery is the Answer!!!! You will burn 1 1/2 times thecalories during the same duration if you had done long and steady cardio. Inaddition, you will even burn 75-125 additional calories after the workout. Alsokeep in mind that long and steady helps enhance your metabolism.. Myrecommendation is to do Intervals 75% of the time and mix it up with another25% of Long and Steady to help mix it up and reduce your chance of injury byover training.
7. One Set or Three? - One set does NOT Get it done... I always recommend whenfirst starting out to do One set, but after an adjustment period of learningproper form and technique, you need to rev it up by doing at least 2-3 sets ofeach exercise. A Study published by the Journal of Strength and ConditioningResearch found that experienced exercisers who did multiple sets gainedsignificantly more strength than those that just did one set. Three is betterthan one.
8. Pre-Stretch or Post Workout? - The Journal of Strength and ConditioningResearch states that Stretching may temporarily shut down nerve signals, whichslows reaction time and reduces strength. Other studies have shown thatstretching pre workout does not reduce injury risk. The best time to stretch isduring your weight training workout. Begin all routines with a 5 minute warm upto warm your muscles and get them flexible. It will increase blood flow and makeyour muscles more responsive. So we recommend stretching in between sets orafter your workouts.
9. Free weight or Machines? - Free weights are the way to go. They will makeyou stronger, because they place more demand on your muscles, since you have tostabilize and balance your body. If you are a novice it might be good withoutthe help of a trainer, to start out using machines, but the way to go for thebest long term results for both strength and body toning, is to use dumbbells,barbells, and perform those exercises using a stability ball, standing or lastbut not least on a bench.
10. Coffee or Carbs? - Carbs are the best.. You body is just like your car, inthat it needs good quality fuel to run well. When you are training, you arerevving your engine and your body needs fuel to keep it going. Caffeine doestrigger your muscles to use fat as energy, but Caffeine has soo many sideeffects like headaches, rapid heartbeat and shakiness. As well as some peoplehave problems with Acid reflux disease that does not bode well with caffeine inyour system. Eat good quality carbs before your workout for energy and makesure you refuel after you train as well.
If you focus on these 10 Fitness Tips you are well on your way to Getting moreFit and succeeding in your Fitness and Health Goals.
Til next Time... Rob Your Personal Trainer and Fitness Coach
Body Perfect Fitness
My Nutrition Plan
Get Fit From Home!
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The New Lover Approach to Starting an Exercise Program
Approach a New Exercise Program Like a New Lover
Best Flat Tummy Exercises for Great Female Abs
Are there flat tummy exercises that are the best for great female abs? Abs-olutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day. Here are great flat tummy exercises:
5 Mistakes People Makes When Doing a Workout Program
When you start out with a workout program - whether the purpose is weight loss exercise or another - you have started a training process that hopefully is going to last for a while. It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health - while you are executing your training program. Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I'll go through a few of these.
Diet and Exercise ? Without Going to the Gym
Exercising and dieting are tasks that are very difficult for many of us, but usually just the thought of it that makes us queasy. There are some simple ways to get out and get fit, and you just might enjoy yourself too.
15 Quick Tips for People Who Dont Like to Exercise
We've all had days when we don't have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul.
An Introduction to Tennis
Is tennis good for you?
7 Reasons To Start Up With an Exercise Program
Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way. Below follows 7 good reasons to start exercising now.
Building those impressively sleek shoulders takes a great deal of raw grind but once you sport a shapely set, you'll quickly be separated from the rest. If you like to wear bikinis or summer dresses that reveal your upper torso, shoulder training is ideal in sporting a sexy physique.
No Time For The Gym?
As you have undoubtedly heard, college students around the country are gaining weight at a rapid rate. A recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week, which is almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
Get Fit From Home-Part 2
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Top 10 Tips For Finding Time For Exercise
If you're like most people, finding time for
Tips To Deal with Exercise Induced Asthma
For approximately 80-90% of people that suffer from asthma, exercise can be a strong stimulus for an attack. This syndrome has become known as exercise induced asthma or EIA. The likelihood of an attack is further increased when exercising in cold weather, so this article offers some basic information on exercise-induced asthma and how to prevent or minimize the severity of an attack.
The Great Forgotten Exercise -- Parallel Bar Dips
When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps ? unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight.
Tai Chi, NOT Chai Tea!
Those of you that have either completed a one-on-one program, purchased an on-line program or have read anything else that I have written in the past have most likely determined by now and realize it is quite evident... I am a huge supporter and advocate of integrated and phase-based training as optimized methods of health and fitness technologies/systemologies. And it wasn't until I started researching Tai Chi as an alternative form of exercise (I have been exercising for three-and-a-half decades consistently) did I understand how such a slow-velocity activity can help decrease blood pressure, reduce stress, help develop a greater degree of coordination and diminish the number of falls experienced by the elderly. The affects of resistance and aerobic type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass, as well as an increase in bone-density and cardiovascular training improves the efficiently of the heart, lungs and circulatory function while decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi and Yoga have complimented mainstream fitness training programs by demonstrating comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted and yes this is coming from a fitness coach who intrinsically knows and has meticulously practiced and has been the recipient of the absolute benefits of weight bearing exercise for over 30 years.
Dangerous Shoulder Exercises
Have you ever suffered from shoulder discomfort after working out? I am referring to aching or sharp pain experienced in the front of the shoulder or lateral upper arm that is felt with overhead activities, reaching behind the back or even laying on the shoulder. These symptoms are often indicative of rotator cuff inflammation. This is a common problem for many people who perform resistance training on a regular basis. It is also a problem that can easily be prevented by modifying the following "dangerous shoulder exercises."
Mixing Things Up
To say that the human body is an amazing machine is an understatement, especially when it comes to diet and exercise. Our bodies are constantly trying to achieve a state of homeostasis. The human body over time will make adjustments to try and adapt to its current environment.
Debunking the Myth of Spot Reduction
Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and dream about wearing your favorite pants from the glory days of college? Well, short of plastic surgery, there is no way to simply eliminate certain problem areas.
In our modern day society we have moved away from walking anywhere and think nothing of jumping into the car for a quick trip to the corner shop. We live life at such a fast pace that we feel we dont have time to walk anywhere and as a result we are probably the most unfit that we have ever been.
Core-Principles: The Function of Functional Training
Okay?okay?okay! Enough already!!! It seems like with every new term, every new invention or just about anything that is seemingly not "Everyday" that we all become flustered and assume we know nothing, which is both a testament to our lack of faith in ourselves and also a reflection of our ever-growing dependence on externals to give us a little reassurance where our natural instincts should be in high gear.
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