150 searchable tips on almost every GYM | WEIGHT TRAIN topic!     (Search box allows multiple terms)

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MAIN TIPEXPLANATION
Find an exercise you loveJust because most people think about gym when they think about weight loss, doesn’t mean that’s what you need to do.
There are lots of exercise options out there: from basketball to running to rock climbing.
Find an exercise you love to do and you’ll have a lot more fun getting the weight off.
Just make sure that it burns enough calories, golf is fun but you’re not going to burn a lot of calories playing it (well, unless you use two clubs at a time and run the course)....
[ref: fitbodyhq.com]
Don’t exercise on an empty stomach*proven* common sense would seem to say that exercising on an empty stomach would burn more fat, but the research actually shows that the calories burned actually come from muscle rather than fat.
Remember, not only do you want the muscle because it looks good, but it also increases your at-rest fat-burning metabolism.
In addition, by not being properly fuelled you can’t exercise as intensely, so grab a simple carb snack 15 – 30 minutes before you hit the gym (carbs give your body energy and simple carbs digest easily).....
[ref: fitbodyhq.com]
Schedule Your WorkoutsWrite down in your calendar what days you’re going to exercise and treat your workouts like unbreakable commitments.
If you use the calendar app on your phone, set an alarm to remind yourself it’s gym-time.
For example, you could plan to workout every monday, wednesday, and saturday.....
[ref: builtlean.com]
Workout First Thing In The MorningGet your workout done first thing in the morning and you won’t have to worry about squeezing it in later in the day.
Set your alarm to wake up 30-60 minutes earlier so you can either do an at-home workout or hit the gym before heading to the office.
This is also a great way to wake up, increase your energy, and improve your work performance for the rest of the day.....
[ref: builtlean.com]
Bring Your Gym Bag To WorkSet yourself up for success by packing your gym clothes in your briefcase, or bag.
Go to the gym before work, during your lunch break, or after work.
Don’t stop at home to get your workout gear.
Leave no room for excuses....
[ref: builtlean.com]
Pack Workout Clothes When You TravelBringing your workout clothes can help motivate you to workout when you travel.
All it takes is 10 minutes to get a solid bodyweight workout in your hotel room.
Alternatively, you could training in your hotel gym if they have some weights, or even go for a jog outside.
Also, consider bringing a jump rope with you for an intense cardio workout in just minutes.
And don’t forget to bring your workout shoes...
[ref: builtlean.com]
Find a Workout BuddyYou’re more likely to stick with your workouts when you have a friend to motivate you and hold you accountable.
You will also be more likely to keep your commitments of consistently going to the gym, or the track......
[ref: builtlean.com]
Make A Workout PlaylistMake a workout playlist that revs you up for gym-time.
Listening to music can increase exercise performance and help you enjoy your workout more, and it might just be a strategy that helps you stick to your workout plan.
70.....
[ref: builtlean.com]
Look At A Motivational ImagePrint out one of these 10 fitness motivation images to look at every day.
Pick an image that’s positive and inspiring.
If possible, make it specific to things you like to do.
For example, find a cool picture of a surfer riding a wave, a bodyweight exercise you want to accomplish, your favorite athlete, or a rock climber scaling a mountain wall.
Looking at that image may inspire you off the couch and into the gym...
[ref: builtlean.com]
Don’t over-do itJumping into the deep end right out of the gate at the gym – that is, pushing yourself too hard – can cause discouragement, frustration and physical injuries.
It can also lead you to over-indulge afterwards, and thereby negate all of your progress......
[ref: weightcrafters.com]
Find ways to have fun while you exerciseMake friends – a little friendly competition never hurts.
Find ways to help people while performing exercise – perhaps your neighbors are moving; give them a hand.
Be creative.
The world is your gym.
And the fact is, your body was designed to get all the...
[ref: weightcrafters.com]
Choose a diverse exercise programChoosing one activity can be a great way to start – but you’ll want to mix it up as you get more ambitious.
Nothing is off limits – today you’ll spend an hour at the gym, but tomorrow you’ll go for a 5 mile run at the local park.
The key to enjoying exerc.....
[ref: weightcrafters.com]
Get a membership at a trampoline gymYou want an adventurous time getting in shape? trampoline gyms are a whole new world of fun for all ages! and you don’t have to worry about looking silly – everyone looks silly on a trampoline.
It’s completely expected......
[ref: weightcrafters.com]
Think outside the gymExercise is what our bodies were designed for – don’t limit yours to just the stuff you can find to do in the gym! don’t pass up opportunities to squeeze a little extra activity into your life anywhere you can find it – especially if that activity can hel.......
[ref: weightcrafters.com]
Don’t be afraid of free-weightsGym equipment is great for focused workouts, but free weights require more balance and discipline, which can ultimately provide a better workout if used properly.
They’re also a lot easier to keep in your living room......
[ref: weightcrafters.com]
Train with elastic bandsThey're great training tools on days you can’t make it to the gym.......
[ref: mensfitness.com]
Set up a home gymI'm too busy to go to the gym today.
How many times have you said that? stop making excuses and set up a small home gym.
You can get a great workout at home with just a few inexpensive pieces of equipment.
In this video, fitness expert kristin mcgee shows....
[ref: health.com]
Get rid of the extra fatPick up a 5- or 10-pound weight at the gym and visualize that weight coming off.
Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be......
[ref: doctoroz.com]
Avoid junk food at all costsDon’t get stuck in junk food funnels.
If you know you are going to the movies, a party, the gym or anywhere that you may get hungry and have only unhealthy choices, eat before you go or carry food with you......
[ref: naturallyintense.net]
Get a Workout BuddyPeople exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the american college of sports medicine.
And the longer you sweat, the more quickly you’ll reach your goals! looking for a healthy way to refuel after your weight room session? whip up a quick and delicious protein shake for on-the-go nutrition......
[ref: eatthis.com]
Don’t Try To Outrun a Bad Diet“many people think that they can eat whatever they want as long as they work out.
But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym.
Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn’t give you the liberty to eat whatever you want!” ilyse schapiro, ms, rdn, co-author of should i scoop out my bagel tells us in 22 top weight loss tips, according to nutritionists.....
[ref: eatthis.com]
Eat Almonds As a Pre Workout*proven* before heading to the gym, don’t forget to reach for a handful of almonds.
A study printed in the journal of the international society of sports nutrition found that these subtly sweet nuts are rich in the amino acid l-arginine, which can help you burn more fat and carbs during workouts......
[ref: eatthis.com]
Upgrade Your Workout Wardrobe“to get to the gym—when you already don’t like yourself—is really hard.
So i had to make it fun.
I started wearing cute outfits and putting on a little bit of makeup.
And as vain as it sounds, it really helped me because eventually i stopped hating the way i looked,” kelly osbourne revealed to shape....
[ref: eatthis.com]
Sodas*proven* sodas have got to go.
A recent study found that drinking soda regularly causes increases of over 100% in both liver fat and skeletal fat.
When one regular gym-goer, george prior, took on the challenge of drinking 10 cans of coca-cola a day for a month to demonstrate its detrimental effects, he gained 12kg in weight and his blood pressure skyrocketed! diet sodas are no better for your health or waistline.....
[ref: naturallivingideas.com]
invest money into your dietDo you have a gym membership that you never use? why not invest that money into what you eat instead? eating healthily can cost $1.
54 more per day if you’re consuming 2,000 calories.
That’s over $560 every year! cut down on expensive gym memberships and expensive coffees, and invest that money into filling your kitchen with fruit and vegetables.....
[ref: phenq.com]
invest in your workout clothing, tooYou might not need a gym membership, but you still need to exercise regularly to stay healthy and maintain your weight loss.
A good way to motivate yourself is to invest in some good quality workout clothes.
Try to buy ones that make you feel good when you’re wearing them; it’ll make that morning run that much easier.....
[ref: phenq.com]
but eat before you work out if you get cravingsIf you’re someone who struggles with food cravings, be sure to eat before you work out.
If you eat before exercising, your appetite is much more likely to be suppressed than if you fast.
It’s no good going to the gym and then having a binge fest!.....
[ref: phenq.com]
go for a run with friendsJogging is a great form of cardio to aid weight loss, and one that you can fit into your daily routine without a gym membership.
If you’re struggling to get motivated, try going for a run with your partner or with friends.
You can challenge and motivate each other along the way!.....
[ref: phenq.com]
work out to your favorite showsExercising at home can be a great way to lose weight.
Whether it’s a jog on the treadmill or some dumbbell squats, there’s no need to hit the gym every time you want to build up a sweat.
A good way to motivate yourself to exercise at home is to plan it around your favorite shows.....
[ref: phenq.com]
do some yogaIf intense workouts and heavy gym sessions aren’t your thing, why not try yoga? not only does it aid weight loss, but it can help reduce your overall stress levels.
If you can, try to join a class.
The instructor will help you with your breathing and mindfulness so that you get the most out of your session.....
[ref: phenq.com]
turn up the music*proven* pack your playlist with upbeat tunes.
Research shows music that has 180 beats per minute — like “hey ya,” by outkast — will naturally prompt a quicker pace.
Plus, music serves as a distraction, which can help take attention off a grueling gym sesh.....
[ref: blog.myfitnesspal.com]
avoid injuriesWhen you’re all gung-ho about hitting the gym, there’s nothing worse than pulled hamstrings or pesky shin splints.
Read up on how to avoid the most common yoga injuries (often from over-stretching and misalignment), and running injuries (like stress fractures, pulled muscles, and blisters) to make sure you’re in tip-top shape.
Make sure to get in a good warm-up, too.
Studies show you perform your best and better avoid injury after warming up....
[ref: blog.myfitnesspal.com]
let go of your limitationsGetting in a good workout isn’t limited to a gym or track.
Use your bodyweight, a single set of dumbbells or even a nearby playground to work up a sweat......
[ref: blog.myfitnesspal.com]
find a partner*proven* a recent study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner.
Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks......
[ref: blog.myfitnesspal.com]
don’t rely on the monitorGym machine monitors (often seen on cardio equipment, like treadmills or ellipticals) may not be reliable.
They sometimes display higher calorie burns meaning (sorry!) you didn’t work as hard as it’s telling you......
[ref: blog.myfitnesspal.com]
start strength trainingPumping iron not only gives us muscles, but it can boost resting metabolism (meaning you burn more calories outside the gym) plus improve mood and confidence.
Lifting a little weight can also help you sleep, another factor in effective weight loss.
If we haven’t convinced you to take to dumbbells quite yet, there’s also this: strength training takes just a few weeks to see results.....
[ref: blog.myfitnesspal.com]
get movingA simple phrase for losing weight is: move more and eat less.
The secret is that moving doesn’t just mean hitting the track or going to the gym.
Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from a store’s entrance.....
[ref: blog.myfitnesspal.com]
Choose popcorn over chips, artificial sweeteners over sugar and fresh fruits over fruit juicesDoesn’t the thought of abs diet seem as if you are in the military, aware every minute of what to eat and what not to? chill, every person feels like eating a cheat meal here and there.
You can keep cheat meals limited to only one day.
That said, make an extra effort to burn the extra calories in the gym next day.
So you can choose healthy alternative rather than just loaded with calorie....
[ref: wiki-fitness.com]
Eat Light Food Before WorkoutMost of us go to the gym empty stomach because we feel that a full stomach reduces our efficiency in the gym.
Although it is partially correct, a starving belly is not the solution.
Starving the body during a heavy workout might lead to a reduction of blood sugar level beyond required levels, resulting in light-headedness.
Also, it prevents muscle growth to the optimum levels.
A light, carbohydrate-rich meal does wonder if consumed within an hour before hitting the gym.
It not only fuels the body during the workout but also stimulates muscle growth.
If you do want to maximize your performance in the gym, a light meal will help you work your muscles longer than before.
Most of the fitness legends do it themselves and advise others to do so
[ref: wiki-fitness.com]
Don’t OvereatA good pre-workout meal is one that fulfills the nutrient and energy requirement of the body while checking the bulk that it adds to it.
Eating right before a workout is as important as working out itself.
This one meal should be perfect, neither too much nor too less.
It should not be too bulky, or even insufficient.
A light, low-fat snack that floats in the tummy without letting you know that it exists, provides energy while you do an intense workout.
Overeating before a workout slows down the body.
If you eat too much before exercising, you feel sluggish and get tired out even before the warm-up session is complete.
An intense workout on a full stomach also leads to cramps and belly ache
[ref: wiki-fitness.com]
Stay Hydrated during workoutIt is essential that you keep your body hydrated during the workout.
The body can lose up to a liter of fluid during workouts.
It depends on the body type, the intensity of exercise and the conditions in which the person is working out.
Low water intake might lead you to the dehydration doom, especially while the body is undergoing heavy exercise.
The body sweats during workouts that increase the fluid loss.
A few gulps of fluid every 20 minutes in a workout replenish the body fluids.
You may go for plain water, or electrolyte-rich sports drink can also be perfect.
A low-calorie and sugar-free fruit juice can do wonders if sipped on regular intervals during a workout
[ref: wiki-fitness.com]
Use Protein Rich Foods For Protein Alternative (For Vegetarian)It is mistaken that for people on a vegan diet, proteins are difficult to come.
Contrary to the popular notion, meat, whether red or white, is not the only source of protein.
There are some rich sources of good proteins that are vegetarian and easily available.
Vegan sources of protein are numerous.
Green peas are a great source, a cup of which contains up to 8 grams of protein.
Legumes like kidney beans, chickpeas, and soybeans are rich in proteins too; there are several healthy recipes for gym goers.
Nuts like almonds, walnuts, pine nuts, pistachios, and cashews can be included in the light protein snacks between meals.
Other good sources include tofu, chia seeds, quinoa, hempseed, etc
[ref: wiki-fitness.com]
Never Forbid Your Favorite FoodIt is not good to douse that craving for weeks.
We are human, and we need not suppress your yearning beyond your capacity.
Go for a cheat meal once a week.
It not only calms you down and satisfies your longing, but also helps cut fat.
Make sure you do not ruin entire week’s worth of sweating in the gym by eating too much...
[ref: wiki-fitness.com]
Do Exercises With the Right FormThe right form is so crucial so that you are not training your ego or injuries.
Get it straight, you don’t head to the gym to show how fast you work out or how heavy can you lift, how much weight can your core endure and all such silly things.
Training for six pack abs is a gradual process.
Many people while doing crunches don’t raise their upper body fully in the upward motion, resulting in “semi-repetitions”.
Another common error in most of the abs movements is a lack of range of motion and excessive movement of the neck just to get through the number of repetitions.
Remember, always prefer quality over quantity..
[ref: wiki-fitness.com]
Cut Excuses, Train Abs at HomeSo you complain of having no fancy equipment to work out at home? your gym is miles away from your house, and your mind makes silly excuses? cut it out and start training at home.
Who said training abs requires equipment? do regular crunches, ab pulse-ups, jackknives, lying leg raises, planks, side planks, and other isometric ab exercises and take care of your diet and build rock solid six pack abs at home.
After you build up a routine, you can go for light weight dumbbells and swiss ball.....
[ref: wiki-fitness.com]
Keep Your Workouts ShortAs said before, its all about the quality of your workout.
No matter how much time you train for, the intensity with which you work out is crucial.
You can train for ego, talk around, roam around the gym checking out what other people are doing and totally nullify all the good work you’ve been doing.
Keep your workouts short to 45-60 minutes.
Quick and intense workouts is the solution to six pack abs, of course maintaining proper form...
[ref: wiki-fitness.com]
Do Exercise at Slow PaceThundering down the gym and lifting weights erratically will damage your muscles and the vital processes of your body.
You need to prepare your body and condition it along the way while training.
Start at a slow pace and lighter weights and keep raising your limits once in a while.
The best results are achieved only when you give your body ample amount of time to adjust to your regime....
[ref: wiki-fitness.com]
Listen to Songs During WorkoutDo you easily get bored while lifting weight? it’s obvious! lifting weight, again and again, is sometimes very boring.
So we try to skip that or go for a shortcut.
But you can fight boredom with music.
So whenever you hit your gym, refreshen yourself with music....
[ref: wiki-fitness.com]
You Need PartnerOne of the best ways to stay motivated is to do the workout with your friend.
It will help you to fight boredom, and also it will keep you motivated.
Also, you can challenge your partner in the gym which can be fun and you both will give 100% performance at your best.
It will be the greatest achievement, and you will enjoy your journey....
[ref: wiki-fitness.com]
Don’t be couch potatoWatching television or playing video games all day long will not lead to your goal.
Make a decision and follow no more than 2 tv programs.
Devise your regime by your tv time so you don’t have to cut short your gym sessions.....
[ref: wiki-fitness.com]
Find a Fit FriendA workout partner not only keeps you accountable, she also may help you clock more time at the gym and torch more fat.
A british survey of 1,000 women found that those who exercise with others tend to train six minutes longer and burn an extra 41 calories per session compared to solo fitness fanatics.
[tweet this fact!] women with bikram buddies and crossfit comrades said they push themselves harder and are more motivated than when they hit the gym alone.....
[ref: shape.com]
Be Here. NowBefore you convince yourself that you’re too busy to mediate, consider this: “adding mediation to your daily fitness routine can be a crucial part of body transformation,” says mark fisher, founder of mark fisher fitness in nyc.
Find five to 10 minutes once or twice a day to focus on your breath, he suggests.
“taking the time to do this can help your body and brain de-stress and recover better from all your hard work at the gym and the office.
”....
[ref: shape.com]
Muscle Over Mind*proven* if you usually head to the gym after work, take heed: mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a medicine & science in sports & exercise study.
When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game.
So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: you can! [tweet this motivation!].....
[ref: shape.com]
Consider Retail Therapy“whenever i buy a new pair of athletic shoes, an enthusiasm comes over me.
I’m eager to wear them,” says celebrity trainer and new balance fitness ambassador holly perkins.
Follow her lead and occasionally buy new kicks or gym clothes if it helps revitalize your passion for the gym.....
[ref: shape.com]
Share the HealthEven if you are the most independent exerciser around, give a group fitness class a shot at least once a week—you may find that you enjoy it more than sweating solo.
“happiness and health are shared through social connectedness and closeness,” says greg chertok, director of sport psychology at the physical medicine and rehabilitation center in new jersey.
“geography and proximity are predictors of how contagious emotions can be, and this may translate into an athletic environment too.
” sign up for bikram, crossfit, spin, or zumba, and you could find yourself—gasp!—smiling at the gym thanks to your classmates....
[ref: shape.com]
Forget the gymThe gym can be horribly convenient, but it can also be intimidating for beginners, and confusing if you don’t know how to use the equipment.
Sure, you can get a trainer to teach you, but if the cost or the confusion stops you from exercising … well, skip t......
[ref: zenhabits.net]
Know the difference between setting up an in-home gym versus getting a gym membershipMany people find it easier to stay faithful to their routine in a gym setting.
An in-home setting is convenient but poses temptation to slack off.
The presence of other bodybuilders is a motivating force.....
[ref: musclefoodsusa.com]
Burn fat through cardio exercisesFat burning takes place once you get your heart rate to the correct level.
Target heart rate can be calculated using the karvonen formula.
Target heart rate depends on one’s age, resting heart rate and low end of heart rate.
Most gyms use target heart calc....
[ref: musclefoodsusa.com]
There are times when it is physically not possible for you to do weight trainingYou may take a vacation, have not enough time to go to the gym or be physically inhibited from lifting weights.
Make an effort to squeeze in some exercises to avoid your muscles from shrinking......
[ref: musclefoodsusa.com]
Make a plan for your vacationIf you are going on a vacation with your family, there is going to be a tendency that it can make you break your usual workout routine.
Thus, it is best if you plan your vacation well.
For example, book a hotel that has a workout gym inside it, or at least located near it, so that you can still have a chance to get some exercise.....
[ref: lifestylebyps.com]
Avoid people in the gym who are too talkativeThere are times when you bump into someone in the gym who does not know when to stop talking.
You should avoid such types of persons since they can make you lose your focus on what you need to do.
Keep in mind that you are at the gym to lose weight, and not for chit.....
[ref: lifestylebyps.com]
Check out exercise videos on the webIf you don’t have time to go to gyms to workout, keep in mind that there are exercise videos available on the internet today.
Most of these videos can be accessed for free.
Thus, all you need to do is to download them and watch and follow them anytime you want.
Such videos can show you different types of routines; and, all you have to do is to select the ones you like best....
[ref: lifestylebyps.com]
Limit your coffee intakeLimiting your coffee intake can help you lose weight, especially if you usually use cream and sugar with it.
However, this does not mean that coffee itself, can actually cause you to gain weight.
Drinking coffee can actually boost your energy, which is good to use just before going to the gym.
Aside from that, recent studies indicate that it does not dehydrate you as what others would say....
[ref: lifestylebyps.com]
Get yourself tested for body fatIf you want to make sure if you are able to hit your goals or not, then you can get yourself tested for body fat.
Getting tested does not have to be done on a weekly basis.
You can do it prior to starting your program, and again a month or two after.
Some gyms offer it at reasonable prices; thus, you should visit them soon....
[ref: lifestylebyps.com]
Get Others Involved In Your Weight Loss ActivityGet your friends to hit the gym with you.
Go to healthy eating joints together.
Don't surround yourself with people who are not a healthy influence.....
[ref: food.ndtv.com]
ExerciseA healthy diet is not enough.
For natural weight loss, exercising is also essential.
Make sure you have made yourself a proper regimen.
Be it high intensity or moderate level; try hitting the gym at least four times a week....
[ref: food.ndtv.com]
Join The Office GymIf your office has a gym or any provision of recreational activity like badminton or basketball, do apply yourself!.......
[ref: food.ndtv.com]
Decide to get healthyDecide to get healthy.
If you want to lose weight, you need to commit.
Just hitting the gym every once in a while isn't going to do it.
Make up your mind and make a commitment....
[ref: womaista.com]
Join a ~cool~ gymJoin a ~cool~ gym.
Find a gym or workout class that you look forward to going to.
If you dread your workouts, you'll probably give up on that goal quicker than you'd like to admit.....
[ref: womaista.com]
Get cute workout clothesGet cute workout clothes.
It may sound silly, but when you look good, you feel good.
(and you're motivated to his the gym!) treat yourself to some new fashionable and functional fitness ensembles so you can sweat in style.....
[ref: womaista.com]
Get active at homeGet active at home.
Just because you can't make it to the gym doesn't mean you have to skip a workout.
Check out these free fitness videos.....
[ref: womaista.com]
Move every dayMove every day.
That doesn't mean you need to go to the gym seven days a week, but make sure you're not living a sedentary lifestyle......
[ref: womaista.com]
GO heavy when weight liftingGo heavy when weight lifting.
Pushing the heaviest weights at the gym will make you toned, sculpted and sexy, as well as raise your metabolism.
Every new pound of muscle burns 75 cals a day at rest.....
[ref: ahlan.com]
Being on holiday is no excuse not to exerciseBeing on holiday is no excuse not to exercise.
Most hotels have a gym where you can jump on a treadmill for 30 minutes.
You can also do a few laps of the pool and a skipping rope is never too big to fit into your bag.....
[ref: weightwatchers.com.au/]
Personality type and exercise*proven* extroverts to the gym or a class and introverts exercise at home? a recent university of florida study found that each of five personality types responded differently to certain types of exercise.
Researchers concluded that exercise programs should be tailored to individual needs......
[ref: weightwatchers.com.au/]
Don’t read on the exercise bike at the gymDon’t read on the exercise bike at the gym.
The more engrossed you become in a story, the slower your legs will move......
[ref: weightwatchers.com.au/]
Tell people around you what you’re doingTell people around you what you’re doing.
This will keep you motivated to continue.
Don’t ask for their support, but say “i’m on this new thing where i’m going to kick my butt at the gym/road/bike today and” whatever.....
[ref: zenhabits.com]
Find fun exerciseFind fun exercise.
Join a softball team, commute to work on a bike, whatever.
Your strategy should be time-sensitive – only make choices you can see yourself committing to for years, be it gym, dieting, whatever – temporary won’t work.....
[ref: zenhabits.com]
Do full body exercisesYour exercise plan shouldn't just focus on one area.
Instead incorporate exercises that use your whole body.
Think: squats, deadlifts, chin-ups, and pushups.
You'll get more bang for your buck out of each workout.
If you have trouble hitting the gym after work, wake up early to exercise...
[ref: menshealth.com2019]
Take Part in an Outdoor Workout*proven* leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits.
Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside.
According to a study published in environmental science and technology , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.....
[ref: eatthis.com]
Blast Belly Fat With High-Intensity Interval TrainingHigh-intensity interval training (hiit) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously.
"high-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again.
Hiit should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat," explains dr.
Alex tauberg, dc, cscs, emr in 50 ways to shrink your belly.
To use hiit to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges.
"by performing core workouts using a hiit plan, you can burn calories and build muscle at the same time," alex adds.
"this can be a great way to flatten that stomach when you don't have too much time to work out.
"
[ref: eatthis.com]
But don’t forget about yourselfFitness guru jack lalanne, who passed away at the age of 96 in 2011, knew the importance of looking after yourself.
“this is where i take care of the most important person in my life: me,” he joked of the gym in the documentary how to live forever.
“exercise is king.
Nutrition is queen.
Put them together and you’ve got a kindom.
” lalanne repeated his message often.
Esquire(dot)com also quoted him as saying: “you’ve got to satisfy you.
If you can’t satisfy you, you’re a failure
[ref: huffingtonpost.co.uk]
Hit the gymIf this doesn't convince you that you need to exercise, nothing will: meeting (or exceeding) the world health organization's recommendation to get 150 minutes of moderate exercise a week can add about four years to your life, compared to never exercising, us news reported.
Even just getting half the recommended amount of gym time can tack on about two extra years......
[ref: huffingtonpost.co.uk]
Don’t eat more protein than you need*proven* the scientific research on this is pretty clear, as much as it may shock the biggest guy at your gym.
A reduced protein intake “plays a critical role in longevity and metabolic health.
” most american men currently average twice the amount of protein they actually need in a day.
That comes with too much igf-1, a growth factor that accelerates aging....
[ref: insidehook.com]
Try short but intense workoutsDon’t have 45 minutes to spend at the gym every evening? squeeze in a high-intensity interval training (hiit) workout this type of workout alternates short periods of maximum effort with less intense recovery periods.
Think jump rope workouts, sprinting intervals on the treadmill, circuit training and more.
The j offers hiit classes as part of our group exercise schedule.....
[ref: jccstl.com]
Put on your gym clothesIt sounds silly, but just committing to putting on your workout clothes can be enough to convince yourself to head to the gym.
You don’t have to workout once you have your gym clothes on, but you’re far more likely to......
[ref: jccstl.com]
Foam rollWhether you choose a foam roller, tennis balls, muscle sticks or other fitness tools, try to fit in some self-myofascial release into your gym time.
This practice helps improve soft tissue health and speeds recovery......
[ref: jccstl.com]
Prepare for the next day before bedSet aside a few minutes before getting into bed to write your to-do list for the next day, set your clothes aside, pack your gym bag, etc.
Eliminate anything you can that may keep your mind going to help yourself have a better night sleep......
[ref: jccstl.com]
Eat enough protein dailyThe more muscle you have, the more calories you burn—no matter what you're doing.
Hitting the gym helps you build muscle and eating protein keeps your gains from breaking down and slowing your metabolic rate as a result......
[ref: eatthis.com]
Take A Hike*proven* here's another reason to skip the gym: not only do studies show your body burns more calories when you exercise outdoors compared to indoors, but an environmental science & technology study recently found that you're also more likely to report a greater sense of pleasure, enthusiasm, and self-esteem and lower sense of depression, tension, and fatigue simply by walking in nature compared to on a dreary treadmill.
Of course, it's a bonus that you're burning more calories, but cornell researchers have also found that improving your mental health and mood can lead to healthier food choices......
[ref: eatthis.com]
Get Your Heart Pumping Each DayEven if you don't have time to hit the gym, getting your heart pumping each day can contribute to weight loss.
Whether it's taking the dog for a morning walk or using the stairs instead of the elevator, increasing your heart rate even briefly each day will keep your body healthy and in shape, thus reducing unwanted weight gain......
[ref: eatthis.com]
Rent motivationOnce a week, watch a movie that inspires you to exercise.
Examples: rocky (for the gym), american flyers (for cycling), hoosiers (for team sports), and chariots of fire and without limits (both for running)......
[ref: mensjournal.com]
Don’t be a couch potatoIf you’re a tv junkie, add up the number of hours you watch right now, and cut out all reruns—even if there’s an episode of seinfeld on you’ve never seen.
Spend the time you save on your feet: outdoors or in the gym......
[ref: mensjournal.com]
Myth: Stretching before a workout prevents injuries*myth* reaching for your toes before a workout—aka static stretching, the stuff we were all taught to do in gym class—can actually cause injury.
According to time , save that type of stretching for after your workout.
Before working out, warm up with some light cardio and then do movement-based, dynamic stretches, like arm and leg swings, which properly prime your muscles and will provide the foundation for a better workout.
Here are more dynamic stretches to do before you exercise....
[ref: urologyofva.net]
Myth: Exercising counteracts the effects of sitting at a desk all day*proven* *myth* believe it or not, if you’re 45 or older, you’re probably sitting for around 12.
3 hours of a 16-hour waking day.
And that’s a problem, according to a study in the annals of internal medicine , because the more you sit, the higher the likelihood that you’ll die sooner.
Researchers found that being sedentary for more than 13 hours increased a person’s risk of death by 200 percent compared to those who sat for less than 11 hours a day.
But a simple tweak could make a big difference: get up and move around every 30 minutes, and you could lower your chance of death by more than half.
You’ll n ever skip the gym again thanks to these motivation tips..
[ref: urologyofva.net]
Myth: Wipe down exercise equipment with your towel to keep germs at bay*proven* *myth* yes, you should absolutely wipe down equipment, but never use your towel! one study found that 63 percent of exercise equipment at the gym is covered in rhinoviruses—they cause colds; the machines and equipment are also crawling with flu germs and the antibiotic-resistant staph bacteria mrsa.
Many gyms offer alcohol-based sprays with paper towels or antibiotic wipes to keep things sanitary—so use them! other good tips to keep you healthy while you’re getting fit: cover cuts, use a separate towel as a barrier between you and the equipment, and wash your hands post-workout.
These everyday items could also use a good cleaning.....
[ref: urologyofva.net]
Myth: People with asthma should limit their activity levels*proven* *myth* to lessen your asthma symptoms, you might want to hit the gym and increase the intensity of your workouts.
Yes, you read that right.
According to the european lung foundation , danish researchers found that high-intensity exercise was not only safe for non-obese asthmatics—but that it also could improve their quality of life.
A combination of exercise and a healthy diet also kept study participants’ symptoms under control 50 percent more than the control group and improved their fitness levels.
Concerned? check to make sure you don’t have these silent signs of asthma...
[ref: urologyofva.net]
Myth: Too much exercise while pregnant will cause you to deliver early*proven* *myth* if you were looking for an excuse to put up your swollen feet, you’re not going to find it here.
Scientists once theorized that since exercise releases norepinephrine—it can cause uterine contractions—pregnant women should take it easy at the gym.
But a study in the american journal of obstetrics disproved that theory.
Pregnant women who exercised were not at an increased risk of delivering early and had a lower incidence of gestational diabetes and high blood pressure.
Researchers also discovered a big unexpected benefit: these women were more likely to deliver vaginally and avoid a c-section.
Learn about the benefits that exercise can have for your baby..
[ref: urologyofva.net]
Myth: Doing crunches and sit-ups will get you six-pack abs*myth* fact: crunches, sit-ups, and other ab exercises are great for building core muscles and, if done frequently and properly enough, they can help tone your abs into a sheet of muscle—but only if you have a good diet in place.
The saying, "abs aren't made in the gym.
They're made in the kitchen," is at leas partially true.
"there seems to be a lot of misconception about looking cut, ripped, shredded, or whatever you wanna call it," writes strength and flexibility expert antranik kazirian on his website.
"if you have a thick layer of fat surrounding your abdomen, you're not going to see the tendinous intersections that create the six- (or eight-) pack.
It doesn't matter if you have the ability to literally do 100 sit ups in a row or if you could deadlift 400 pounds.
".
[ref: bestlifeonline.com]
Myth: You should hit the gym every day*myth* fact: simple logic dictates that more exercise means better health, and that, if you can swing a daily visit to the gym, you should.
But your body needs to rest and allow muscles to cool down.
Skipping rest means that, once you get back to the grind, your muscle fibers will be too worn out to grow.....
[ref: bestlifeonline.com]
Myth: And "lean muscle" is different from "bulk."*myth* fact: you may have heard people throw around the term "lean muscle.
" (as in, "i don't want to get bulky.
I just want to build lean muscle.
") but despite the term's place in the fitness lexicon and its prevalent usage among gym goers, "lean muscle" isn't really a thing....
[ref: bestlifeonline.com]
Myth: For maximum results, you have to gain protein immediately*proven* *myth* fact: in your gym's lobby, you may see those with the biggest muscles guzzling protein shakes.
These folks are trying to capitalize on the idea of an "anabolic window," or the timeframe post-workout where your body's protein synthesis—or muscle-building period—is at its max.
Common thinking decrees that this period is roughly 30 minutes.
But, according to a 2018 article in us news & world report, the anabolic window may extend as long as 24 hours after your workout.
It's not that there's any harm in immediate protein consumption; it's just not as necessary as previously thought.
For example, in a 2017 study published in medicine & science in sport & exercise, when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't..
[ref: bestlifeonline.com]
Myth: Working out with a friend is distracting*proven* *myth* fact: if you hit the gym with a pal, you may be drawn into conversation, but tag-teaming your efforts can also supercharge your routine.
According to a 2015 study in the journal of personality & social psychology, exercisers work harder when they're doing it side-by-side with a friend.
Plus, working out with someone makes you more accountable!.....
[ref: bestlifeonline.com]
Step it upAccording to a poll by yougov for ramblers, britain’s largest walking charity, nearly a third of respondents saw themselves as ‘health walkers’ who walked regularly to improve their wellbeing.
If you want to get fit and meet new friends as well as live well, why not join a walking group? take a look at ramblers.
Alternatively, walking for health supports those with health concerns, including mental health.
If you’d prefer to go it alone, try the go jauntly app to discover walking inspiration near you.
Oh, and don’t forget to include hills, which are the ‘walker’s gym’, increasing calorie burn by up to 60 per cent...
[ref: goodhousekeeping.com]
Exercise and do goodIf you’re a runner looking for new feel-great inspiration, try good gym (goodgym.
Org), a scheme in which runners complete community projects, like weed clearing, while getting fit.
If you haven’t got one near you, try ‘plogging’ (jogging while picking up litter); or even guide running (guiderunning.
Uk) to help blind and visually impaired people stay active....
[ref: goodhousekeeping.com]
Fit in workouts where you canPerhaps in an ideal world we could all fit in 5 gym sessions a week, but for various reasons that isn't an option for many.
I always say that a little workout is better than no workout, so i fit in exercise where i can......
[ref: hungryhealthyhappy.com]
Try a new workout classTake a look at the list of workout classes that your gym offers (or look for online classes) and try something new.
Push yourself out of your comfort zone and you might even enjoy it......
[ref: hungryhealthyhappy.com]
Go on a hike*proven* there's nothing like getting your hike on in the great outdoors.
Sure, working out at the gym is great—but a 2019 study published in the journal scientific reports found being out in nature for 120 minutes a week can make you feel happier, more energized, and more youthful.
So lace those boots up and find a trail you love.
And for more activities that will benefit you in the long run, check out 50 important habits linked to a longer life....
[ref: bestlifeonline.com]
Get more exerciseYou've been telling yourself you need to get a gym membership for years—so what are you waiting for? when you put your money down on something, you're more likely to use it.
And, heading to the gym every day is great for your health, both mental and physical.
It won't take long to notice a difference in how you feel, even after a few days.....
[ref: bestlifeonline.com]
Give group exercise and fitness classes a trySome people aren't gym people, and that's ok—but before you give up on the whole exercise thing, try workout classes instead.
There are plenty of different options with different intensity levels and vibes, and you can keep checking them off your list until you find something you love......
[ref: bestlifeonline.com]
Try working with a personal trainerAs your body changes, it's hard to know what's best in terms of workouts and exercises—but that's where a personal trainer can come in.
Book some sessions with someone at your gym and let them help you reach your fitness goals.
Maybe you want to stick with them long-term, or maybe you just want to learn everything you can from them and continue on your own—either way, it's a health investment worth making.....
[ref: bestlifeonline.com]
Buy yourself some new workout clothesYeah, yeah—they're just going to get sweaty anyway.
But when you dress to impress in your real life and at the gym, you'll actually want to go work out.
Plus, it's hard to beat the confidence boost you get from a pair of perfectly-fitted leggings.....
[ref: bestlifeonline.com]
Take some group exercise classes*proven* just because you can't go to the gym or your favorite spin class right now, doesn't mean you can't exercise.
In fact, it doesn't even mean you can't exercise with other people, which is the ideal scenario, according to a 2017 study published in the journal of the american osteopathic association.
The research concluded that individuals who worked out in group settings were able to reduce their stress levels by 26 percent over a 12-week period.....
[ref: bestlifeonline.com]
Myth: To exercise, you have to join a gym.*proven* *myth* false, mostly.
Joining a gym is often seen as the most important step in getting fit or losing weight.
Obtaining a membership may seem like an essential step, but that’s rarely enough to make the results possible.
In short, while joining a gym is a good way to exercise, most people still need to be motivated to get to the gym and perform with a trainer to get the desired results.
A study conducted by iowa state university found that people who were a part of a health club were able to exercise more.
They also were more likely to have aerobic activity and strength training in their lives.
If a person maintained that gym membership for over a year, the benefits in these areas grew even more so.
What was important, though, is that these individuals went into the gym frequently
[ref: noom.com]
Myth: You can eat whatever you want as long as you exercise.*proven* *myth* false.
Another way to word this common myth is that you can’t outrun a bad diet.
Some people believe that they can eat anything they want to as long as they exercise.
Some believe that eating “junk” food or food that’s high in sugar is okay as long as they get into the gym and workout for the day.
This is one of the exercise myths debunked by science.
There are those who believe exercise is a miracle cure, that as long as a person is exercising, what they consume plays less of a role in their overall health and weight.
A study conducted by the academy of medical royal colleges focused on this belief that a person could exercise for 30 minutes a day using moderate intensity and do this five times a week to gain the benefits of chronic disease prevention and management.
If a person maintains a high-fat, high-sugar diet, even if they are exercising routinely, it’s unlikely that they will be able to put off the onset of conditions like heart disease and diabetes – both of which are directly impacted by diet
[ref: noom.com]
Myth: You shouldn’t engage in sexual activity before workouts.*proven* *myth* false.
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in the gym.
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any type of sexual interaction would reduce performance
[ref: noom.com]
Myth: You should only workout during the morning hours.*proven* *myth* false.
Many people get up in the morning and head to the gym or go for a run.
Some even do so very early in the morning before they start their workday, believing that this is the best time to get results from a workout.
This may not be accurate.
According to a study published by arizona state university’s college of nursing and health innovation, early morning workouts didn’t contribute to the best results.
This study looked at the body’s response to exercise based on normal circadian rhythms.
It found that the best time to work out depends on a person’s physical habits and the body’s internal clock.
For some people, exercising in the afternoon, between 1 pm and 4 pm produced just as good of results as those who exercised early in the morning
[ref: noom.com]
Go for no-gear workouts, tooNo access to a gym or track? only got a few minutes? guess what: that’s no problem.
Use your own body weight, a set of dumbbells or even a playground down the street to get creative with your workouts......
[ref: blog.myfitnesspal.com]
Lift weightsYou’ll get more muscle and muscle increases resting metabolic rate – that means you’ll burn more calories even when you’re not working out.
So not only do you get better body composition and look more toned, but you also get fat-loss thrown in for free.
If you’re a woman, you don’t have to worry about getting huge muscles – it’s a myth (women don’t naturally have the testosterone).
Studies have found that when you lift 85% of your max load per exercise, for 8 repetitions you burn 8 times as many calories after your workout than if you lifted less weight for more repetitions – in other words, lift heavy (but not crazy heavy)....
[ref: fitbodyhq.com]
Create One Weekly GoalYes, you have the big goal of losing weight.
But setting little goals along the way helps to keep you excited, motivated, and focused, and can help you reach your big goal faster.
64 these could be weight lifting goals, realistic weight loss goals (of 1-2 lbs per week), number of workouts per week, running distance, etc.
An example could be running 1 more mile on your long run day.
Write your goal down and keep it somewhere you can see it every day...
[ref: builtlean.com]
Don't fear the weight room*proven* yes, you can pump iron without bulking up, and no, you will not look awkward.
Lifting weights stokes your metabolism for a few days after your workout—meaning you continue burning calories long after you leave the weight room.
One study found that strengt.....
[ref: health.com]
Switch Up Your Workout“you need a combination of both weight training and cardio to get fat off your body,” mike duffy, cpt, tells us in 17 easy ways to get rid of back fat, adding, “cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace.
I see many people doing tons of cardio every day and not lifting weights.
They never change the way they look.
”....
[ref: eatthis.com]
Lift WeightsDon’t just stick with cardio when you work out – weight lifting is important for overall health too.
Not only will it help tone muscles and fire up your metabolism, but it’s vital for healthy, strong bones......
[ref: naturallivingideas.com]
Test the BenchPress your thumb into the bench before lifting.
"if you can feel the wood, find another bench," says ken kinakin, a chiropractor in canada and founder of the society of weight-training injury specialists.
Hard benches can cause t4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.....
[ref: menshealth.com]
Ditch the Weight BeltDon't train with a weight belt.
Over time, regular training in a weight belt actually weakens your abdominal and lower-back muscles.
Wear it only when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.....
[ref: menshealth.com]
Repair Muscle FasterRecover faster from a hard workout by lightly exercising the same muscles the following day.
Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions.
This will deliver more blood and nutrients into your muscles so they repair faster.....
[ref: menshealth.com]
Eat Meat and Grow*proven* eat meat—4 to 8 ounces every day—to grow more muscle.
A study reported in the american journal of clinical nutritioncompared two groups of older male weight lifters: one group ate meat, the other didn't.
Both groups grew stronger, but only the carnivores gained significant muscle.
Chicken, turkey, and fish count, too....
[ref: menshealth.com]
Bench More NowLook at your dominant hand—without turning your head—while you're bench-pressing.
"you'll be able to lift more weight," says staley......
[ref: menshealth.com]
Multiply Your MusclesFollow this simple formula to build more muscle: multiply the amount of weight you lift for a particular exercise by the total number of times you lift it.
Try to increase that number every workout by lifting heavier weights, increasing your repetitions, or doing more sets......
[ref: menshealth.com]
Use Iron, Get The Lead Out*proven* lift weights to run faster.
A study in the journal of applied physiology found that 8 weeks of resistance training improved experienced runners' 5-k times by 30 seconds......
[ref: menshealth.com]
Save Your BackSqueeze your butt muscles when you lift weights over your head.
"you'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries," says staley......
[ref: menshealth.com]
Finish FasterTo save time, use the same weight for your entire workout.
Pick the weight based on your weakest exercise—choose an amount you can lift only six to eight times—and do the moves in a circuit......
[ref: menshealth.com]
Go Light, Get StrongLift light weights fast to build strength.
Your muscles will generate as much force as if you were lifting a heavier weight more slowly.
Try it with the bench press: use a weight that's 40 to 60 percent of what you can lift one time, and do eight sets of three repetitions, pushing the weight up as fast as possible.
Rest 30 seconds between sets....
[ref: menshealth.com]
Warm Up the Right WaySkip the treadmill warmup before lifting weights.
Instead, do a warmup that targets the muscles you'll be using.
For a full-body warmup, grab a bar and do two sets of 10 repetitions each of the squat, deadlift, bench press, and bent-over row.....
[ref: menshealth.com]
Improve Your MaxBefore you try a maximal lift, load the bar with a weight that's 20 to 30 percent heavier than what you think you can handle.
Then simply lift it off the rack, hold for 1 to 2 seconds, and put it back.
Wait 3 to 4 minutes, then try your true max—the weight will feel noticeably lighter.
Never attempt this without a spotter....
[ref: menshealth.com]
Lift WeightsLifting weights regularly strengthen the core.
Notably, compound exercise movements such as squats, deadlifts, bench presses, military shoulder presses activate core muscles like few other exercises.
Engage in resistance training for at least 2-3 days a week.....
[ref: wiki-fitness.com]
Focus on your breathing while performing ab movementsIf you rank regarding ignorance while performing “proper” form ab exercises, breathing probably ranks the highest.
Proper breathing, in fact, helps tone your abs faster.
Breathing is connected to oxygenation of the muscles.
Sufficient amount of oxygen means you don’t encounter muscle cramps and other issues.
Also, muscle performance is enhanced.
As a thumb rule, note this: breathe in through the nose and exhale through the mouth.
Inhale when you exert pressure on abs and exhale while you release the pressure.
Breathe out while going up or lifting your body during crunches, while breath in while return
[ref: wiki-fitness.com]
Bring Up Your RearFor a strong backside that will turn heads wherever you go, marta montenegro, a miami-based exercise physiologist and strength and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout.
[tweet this tip!] if you can’t access a kettlebell, do deadlifts and hip-thrusters instead.
“women tend to overemphasize the quadriceps even when they think they are working the butt.
With these two exercises, you'll have no problem engaging the glutes and posterior muscles of the legs,” montenegro says....
[ref: shape.com]
Put on More WeightYou know strength training is the best way to trim down, tone up, and get into “i love my body” shape.
But always reaching for the 10-pound dumbbells isn’t going to help you.
“add two or three compound barbell lifts (such as a squat, deadlift, or press) to your weekly training schedule and run a linear progression, increasing the weight used on each lift by two to five pounds a week,” says noah abbott, a coach at crossfit south brooklyn.
Perform three to five sets of three to five reps, and you’ll boost strength, not bulk.
“the short, intense training will not place your muscles under long periods of muscle fiber stimulation, which corresponds with muscle growth,” abbott explains...
[ref: shape.com]
Lift WeightsOne of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).
The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights.
Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).
Of course, it's not just important to lose fat.
You also want to make sure that what is beneath looks good.
Doing some sort of resistance exercise is critical for that..
[ref: healthline.com/]
How to: Strength training | resistance training | weightliftingBeginners should start with least resistance, working their way up to heavier weights in time.
Muscle pain is a normal result of weightlifting; the absence of contraction signifies no resistance, which necessitates heavier weights......
[ref: musclefoodsusa.com]
Women don't worry about bulking after strength trainingExperts advise that there is no need to worry since a woman’s body is not biologically designed for bulking up.
It takes more than just weightlifting to get a body like lisa bavington’s......
[ref: musclefoodsusa.com]
Increase weights gradually (overload with care)Do not abuse your body by subjecting it to more weights than it can handle.
You should feel your muscle resist the weight but not too much that you couldn’t perform your routine properly.
You should be able to lift the weights in the right manner from start to finish.....
[ref: musclefoodsusa.com]
At the onset of your strength-training program, allot only 2-4 days a week for muscle trainingLimit your session to one hour to 1 ½ hours, just enough to introduce the weight lifting to your system.
Anything in excess doesn’t result in significant muscle gain, but in muscle fatigue......
[ref: musclefoodsusa.com]
Pros of cable crossoverIf you are among the bodybuilders who wish to achieve that striated look on the chest, the cable crossover is a recommended workout.
Cable crossover adds definition to the pectoral muscle, especially the outer areas.
This exercise is recommended for muscle recovery while taking a break from heavy weight lifting.....
[ref: musclefoodsusa.com]
If you intend to tone your arms, work out your arm muscles at different anglesBy making full use of your arms’ strength, you maximize their mass gain potential.
Remember to observe correct posture and breathing techniques.
Anything less, especially attempts to assist the weight lifting efforts, decreases muscle resistance.....
[ref: musclefoodsusa.com]
Even in the absence of weights, always make it a point to amply warm up and stretch before your exercise routinesWarming up and stretching are not solely for preparing your body for the weight lifting.
These are required to condition your muscles for the resistance they will undertake......
[ref: musclefoodsusa.com]
Build more muscles to lose more fatsIf you want to achieve weight loss faster, you can actually do some weight training for it.
You don’t have to follow routines done by professional bodybuilders for this.
Simple weight lifting with dumbbells can already do the trick, especially if you can put enough pressure on your muscles.
Doing this would make your body burn more calories, even when you are no longer doing anything since it would spend more energy on building more muscles....
[ref: lifestylebyps.com]
Give your muscles a breakWhen you workout, whether you are going to do some weight lifting or simply just cardiovascular activities, you should also give your muscles a break.
This is because you don’t want to strain them by providing them with too much work since it can put you at risk of injuries or certain types of diseases......
[ref: lifestylebyps.com]
Lift weightsLift weights.
Strength training builds muscle and increases your resting metabolic rate (aka you'll burn calories faster).
P.
S.
It won't make you bulky...
[ref: womaista.com]
Hop on a TrampolineSure, trampolines are built for kids, but as an adult, using one for rebounding is a great way to flatten your tummy and get rid of excess fat.
"not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio plus the toning: everything you need for a tight tummy!" explains hope pedraza, a certified personal trainer through american college of sports medicine in 50 ways to shrink your belly.
To get a comprehensive workout using a mini trampoline, pedraza suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you're jumping, and moving in all directions in different planes.....
[ref: eatthis.com]
Go for the gold*proven* olympic medalas if they needed it, here's another reason for elite athletes to go for the gold (or bronze, or silver): olympic medalists live longer.
Although researchers aren’t exactly sure why they tend to fare better than country- and age-matched civilians, they speculate that those lucrative endorsement deals and access to top doctors might have something to do with it.
But not all olympians are created equal: those who competed in endurance events like long-distance running or games that involved technique (think: cricket, golf) were longer-lived than power-based athletes such as wrestlers and weightlifters, and contact athletes, like rugby players and.....
[ref: huffingtonpost.co.uk]
Warm up before and cool down after your workoutsIt’s not a waste of time, it’s the best a way to reduce your risk of injury and improve your performance.
Let’s start with the warm-up.
Your warm-up is designed to prepare you for the workout ahead.
Therefore, the way you warm up will vary depending on what you plan to do in your workout.
A warm-up for a jog would involve walking.
A warm-up before lifting weights would involve performing some lighter weight sets.
Use myzone to help your warm-up by working a few minutes in the gray, move up to blue, then to green, and finally yellow/red if desired.
Cool down by performing your workout at a lower intensity or walking until your heart rate lowers
[ref: jccstl.com]
Hit the weights*proven* if you’re lazy, it’s not as bad as you think—just 10 minutes a day of lifting, three days a week, will help.
Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable......
[ref: mensjournal.com]
Myth: If you’re over 50, you should stick to low-impact cardio*proven* *myth* cardio is obviously good for your heart health, which is a particular concern if you’re older, but if your exercise focus is too narrow, you’re doing yourself a huge disservice.
After 50, bone density and muscle mass decline , and resistance training can help with both of those things, decreasing your risk of falling and breaking a bone.
It can also increase your mental fitness: research indicates that lifting weights can improve your memory, and just 20 minutes can do the trick.
Decade by decade, we’ve uncovered the best workout for your age....
[ref: urologyofva.net]
Myth: Using small weights in a cardio class boosts results*myth* there are a few problems with this myth.
For starters, it’s not effective, according to men’s health , because you’re not lifting enough weight to build and create lean muscle mass.
Second, it’s dangerous, especially for beginners.
For example, if you’re in a spin class while attempting this, you might twist your body unnaturally in order to lift the weights, sacrifice correct form, or even drop a weight on yourself accidentally.
A much safer, more efficient plan: focus on one thing at a time, and lift weights on the floor, not while on a bike.
Want to build muscle and tone up? this workout is perfect for strong, toned arms..
[ref: urologyofva.net]
Myth: Lifting weights will bulk you up*myth* fact: sure, when you begin a lifting routine, you'll start to add some muscle to your frame.
But it takes a lot of work—from counting calories to methodically increasing how much weight you are lifting—to truly get bigger, says jacqueline crockford, cscs, of the american council on exercise.
"gaining muscle mass comes from a combination of heavy weight training and an excess in calories," crockford told shape.
"if you perform resistance training one to three days per week and you're not eating more calories than you expend in a day, you probably won't see a ton of muscle growth.
"...
[ref: bestlifeonline.com]
Myth: To get large, you must lift large*proven* *myth* fact: a 2016 study published in the journal of applied physiology conducted at mcmaster university seems to disprove this pervasive exercise myth.
Researchers tested two groups of lifters: one group lifted heavy weights for 8 to 12 reps, while another lifted light weights for 20 to 25 reps.
At the end of the 12-week study, participants from both groups gained the same amount of muscle on average—about 2.
4 pounds worth—proving that the number of reps and the amount of weight lifted are what collectively builds muscle....
[ref: bestlifeonline.com]
Myth: Bigger muscles translate to greater strength*proven* *myth* fact: even if someone looks like the hulk, they're not necessarily stronger than someone with a more wiry frame.
Per 2015 research published in the journal experimental physiology, weight lifters and sprinters actually have stronger muscle fibers—at least on a cellular level—than bodybuilders.
However, the action hero-sized individuals turned out to have more muscle fibers.
It's a classic quality versus quantity scenario....
[ref: bestlifeonline.com]
Myth: Spot-training can help you lose fat in a specific area of your body*proven* *myth* fact: spot-training is the idea that you can burn fat cells from a specific area on your body by working it out heavily.
It's the notion that, if you do hundreds of leg lifts, you'd incinerate fat off your lower abdomen.
Or, if you do thousands of squats, you'd do the same to your quads.
But before you let anyone talk you into spot-training, know that science indicates it does not work.
A landmark 1983 study from the university of massachusetts published in research quarterly for exercise and sport had participants do 5,000 sit-ups over the course of 27 days.
But there were no significant change in the subjects' body weight or body fat by the end of the study..
[ref: bestlifeonline.com]
Don't be scared of weightsAre you the cardio queen? try adding a few weights sessions to your workouts and you will notice a huge difference.
Lifting weights won't make you huge, but it will help to change your shape (if that is what you want) and make you stronger......
[ref: hungryhealthyhappy.com]
Don't be afraid to lift weightsWomen tend to avoid lifting weights in fear of getting bulky—but bulkiness is not always the result.
Instead, you can tone up, developing muscles that not only look great but also keep your body going strong—and on top of that, it's also a great way to increase your energy levels and keep your body feeling (and looking!) young, says the cleveland clinic......
[ref: bestlifeonline.com]
Incorporate weightlifting into your routine*proven* lifting weights isn't just about looking buff—it can also protect your heart.
A 2018 study from iowa state university found that less than an hour of weightlifting a week is enough to reduce your risk of a heart attack or stroke by anywhere from 40 to 70 percent......
[ref: bestlifeonline.com]
Exercise*proven* exercise.
Movement is life.
Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss.
Increase the activity in your life.
Choose walking over transport for close distances.
Climb the stairs instead of taking the lift.
Join an aerobics class or a dance class.
Pick a sport of your liking (see tip #5)
[ref: personalexcellence.co]
Myth: Not everyone should lift weights because it will make them bulky.*proven* *myth* false.
One of the myths about exercise is that strength training, such as lifting weights, shouldn’t be done because it can create a bulky, muscle-enhanced appearance.
Weightlifting in men is a common way of exercising to build muscle mass.
Women don’t build muscle in the same way as men do, though.
Men have a higher level of testosterone in their bodies, which fuels the muscle-building process.
While women can gain more strength and muscle tone from weightlifting, they are not going to naturally get the same results without actively working toward that goal.
There are vital benefits to women who use strength training in their workouts.
A study published by the journal of extension points this out
[ref: noom.com]
Myth: You should do your cardio first.*proven* *myth* false.
Hitting the treadmill first isn’t ideal for most people.
While there is a lot of debate about whether people should start with strength training or cardio, most experts believe it isn’t ideal to do cardio first.
When a person engages in aerobic exercise, the body is working to burn through energy and reserves to meet the goals of intensive cardiovascular demand.
Most of the time, a person will burn a significant amount of energy in this way.
That means the body is using its reserves of nutrients during the workout.
When this happens, and then a person tries to lift weights, they will likely have less energy to put towards lifting.
This may limit how many reps they can do or the amount of weight they can lift during the process
[ref: noom.com]
Myth: Lifting doesn’t help you with weight loss.*proven* *myth* false.
Some people believe that to lose weight they must burn calories through aerobic exercise.
This type of cardio exercise is important for weight loss, but weight training through lifting can also be beneficial.
Lifting does help with weight loss.
Rest assured, it’s a common belief that building muscle won’t contribute to weight-loss efforts, yet, the truth is precisely the opposite.
The action of weight lifting will burn some energy for individuals.
However, the benefit of lifting can come hours later.
A study reported by sacred heart university found that hours after working out through weight lifting, the body is still burning more calories
[ref: noom.com]
Myth: If you take a break from working out, your muscles will turn to fat.*myth* false.
It is somewhat a common myth that when a person stops working out, their muscles turn to fat.
When a person achieves weight loss and builds muscle mass, it is important to maintain this with regular exercise and fitness.
Not doing so can impact the conditioning of the body.
When a person stops exercising, especially when it comes to lifting, the muscles begin to contract and get smaller.
Muscle tissue itself doesn’t turn into fat tissue, though.
When a person exercises using weight training, the muscles go through hypertrophy.
This indicates the muscle tissues are getting larger
[ref: noom.com]
Myth: To get large muscles, you have to lift a lot of weight.*proven* *myth* false.
Some people believe that the only way to create large muscles in their arms, neck, shoulders, and legs is to increase their weight.
The amount of weight lifted is indeed one factor in the development of muscle mass, but it isn’t everything necessary.
A study reported by the mcmaster university’s department of kinesiology looked at these factors.
The research involved two groups of people, all of whom lifted weights.
One group lifted heavy weights for between 8 and 12 reps each.
The other group worked to lift weights that were significantly heavier but did so for 20 to 25 reps.
This was done over 12 weeks
[ref: noom.com]
Does Glutamine supplement work?In adult weight lifters, no effect on muscle performance, body composition, or muscle-protein degradation; may help with recovery of muscle strength and reduce muscle soreness after exercise [supplements].......
[ref: fastfitness.tips]