Monthly Archives: August 2010

10 Expert Exercise Tips!!!

1. Call A Professional

Especially if you’re first getting started, this will enable you to build a program that will fit your needs & goals. It will also ensure that you are performing the exercises properly.

2. Follow an Effective Exercise Routine

Preferably one designed by a fitness professional!

The routine should Incorporate:

  • Strength Training. Resistance training will increase your results at a much faster rate than any other form of training.Interval training.

  • Interval Training.

  • Increased cardiovascular/aerobic exercise.

3. Consistency

A minimum of 3-4 times a week will provide optimum results. DON’T half ass it! Giving it your all, will only make you better in the long run.

4. Set Realistic Goals

Conquer the small goals first! This enables you to reach the larger goals later. Sometimes it takes baby steps. But, you have to get the ball rolling. Everyone has to start somewhere. You’re at where you’re at, that has nothing to so with where you’re going or want to go. START NOW & KEEP GOING!

5. The Buddy System

Find a friend or relative, someone you like and trust who will help hold you accountable to your routines and goals of reaching a healthier lifestyle.

6. Enjoy

Be sure to pick an activity you actually enjoy doing.  If you hate it, you won’t stick with it.

7. Get Inspired

Who inspires you?“.  Finding a source of inspiration can go a long way and will help carry you through the tougher times.

8. Make Your Plan Fit Your Life

Too busy to workout??????????????????????????? BS!!  Everybody can and should make time.  Our country’s health is on a steady decline, this HAS to change!

You don’t need fancy exercise gear and gyms to get fit.

9. Have Patience

Even if you follow all these tips, there will be ups and downs, setbacks and victories!  STICK WITH IT!!!! There is no magic pill that will give you instant results.  Everyone seems to want instant gratification, we’ve all become way too spoiled.  GOOD THINGS TAKE TIME.

10. Proper Nutrition/Supplementation

We must provide our bodies with adequate vitamins and nutrients! There’s no getting around it. FAST FOOD IS GARBAGE! Find foods that haven’t been processed.

I recommend AdvoCare for supplements.

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Fat-Loss Workouts!

HOW

Each day of training you’ll be doing a total-body workout, no isometrics (single muscle movements). Use high reps to flush blood into the muscle groups that work in opposition to the ones that were your main focus that day.  For example, if the workout began with upper-body pushing, you might do a pulling exercise to compliment it; (super setting).

Try to Focus on dynamic movements!

This will improve flexibility and recovery, help to prevent injuries , and strengthen weaker areas. Another way is a high paced plyometric exercise (jump rope, mountain climbers, burpees, etc…), incorporating use of the whole body, which is the most effective way to burn fat.

Frequency

  • Perform a minimum of 3 – 4 workouts per week

Time Needed

  • 30 – 45 Minutes

Where


“Secrets to Weight Loss and Dieting!”

Avoid eating on the “run”

Plan your daily schedule to include enough time to prepare nutritious wholesome meals, or prep the food ahead of time. Fast foods can be very convenient but they are one of the #1 enemies of weight loss. There is no hiding the fact that fast food can and will make you FAT! Our bodies can’t even process half of the crap that is in almost all fast food products.

Eliminate your use of artificial sweeteners and Soda

Artificially sweetened beverages can, in some cases, aid in cutting calories from your diet, but beware. Studies suggest that drinking “diet” soda may actually work against weight loss through use of false ingredients. Even when paying attention to the nutrition label, be careful!!!!! soda companies are very slick and have ways of renaming and hiding the truth about their beverages. If your looking for a healthy alternative, I highly recommend AdvoCare Spark!

Don’t use food as a form of stress-relief

Find more productive ways to manage stress, such as exercising, listening to music, spending time with friends, etc… Eating is only going to add to stresses, complications, and problems in the future.

Be smart about condiments and toppings

Butter, mayonnaise, sour cream, and “special sauces” used by individuals and restaurants are very concentrated sources of calories & saturated fats. If you want to add flavor to your food while keeping your health in mind, try using lemon juice, soy sauce, salsa, or spices instead. Most condiments can wreak havoc on our digestive systems.

Avoid getting “too” hungry

To keep hunger and starving yourself from derailing your diet, eat smaller, more frequent meals. Try to include a healthy source fat and protein in every meal and snack. The body digests both slowly, which will keep you from getting hungry again as quickly. Keep the meals and snacks nutritious and healthy. Starving yourself can be just as detrimental to your diet as eating junk food.

Stop mixing entertainment and food

We’ve all at some point, mindlessly eaten a whole tub of popcorn, a whole bag of chips, or some form of junk food while you’re watching a movie or TV. Making eating a separate activity, will help you consume less. Food and entertainment have become a very powerful duo in wrecking far too many diets.

Pay attention to your “liquid” intake

If you’re counting calories, it’s extremely important to remember to pay attention to the calories in your beverages. Sodas, fruit juice, sports drinks, and vitamin water are significant sources of calories and sugars. Alcoholic beverages add more calories than any drinker would like to acknowledge.

Keep a record everything you eat

Simply write down everything you stuff into your face during the day. Make your entries soon after you’ve eaten, otherwise you’ll form a bad habit of falsifying them later. Keeping a food log forces you to give conscious thought to what you’re eating. Keeping track of your food intake can seem tedious, but it will help you more quickly develop better eating habits and is much easier than most people think. Your food record also allows you to calculate the nutrients you are taking in, and can also show the ones you’re missing.

Exercise!

Regular exercise is essential!!! Pick exercises that you enjoy and will want to incorporate into your daily routine. Be sure to include resistance training to your exercises. Be sure to consult a trainer or specialist to insure and increase the rate of your success.

Don’t stop

If you fall, get right back up and keep going. Short-term diets only produce short-term results. The only successful way to keep the weight off is to make small but permanent changes in your lifestyle. If you temporarily slip back into old habits, don’t give up! Recommit to your healthier lifestyle!