10 Fitness Tips in 3 Minutes

16+2 Of The Best Fitness Tips Ever

You can follow the hereunder mentioned fitness tips and secrets to:

- Maximize the benefits from your physical exercise and supportive nutrition.
- Avoid any possible dangers/traps which might signal painful recoils and regressions.

TIP no 1

Try to find the golden mean between overtraining and concrete, tangible fitness gains and benefits.

Calculate attentively the intensity, frequency and duration of your workouts.

You need quick and visible results but a burnout might prove disastrous.

TIP no 2

No workout program and no diet will bring long-term results if you don’t make a serious commitment.

Feed your self motivation and self discipline.

Look into the mirror: if your eyes spark then you can go on.

TIP no 3

Before you embark on your long and difficult trip to physical perfection try to dispel the most persistent fitness myths.

TIP no 4

Do not omit to integrate into your workout routines the warm up ritual.

Prepare your body for the hard exercise that is going to follow and considerably reduce the possibilities for a painful injury.

Warming up relates both quantitavely and qualitavely to the kind,duration and intensity of the main workout.

It’s very true that lots of people omit this workout phase because it is considered as boring and it lacks the glamour of tough exercise. Huge mistake!

About stretching: After the general warm-up you can do some active or passive static stretching.

Try to avoid any type of dynamic or ballistic stretching. These are games for bigger boys!

TIP no 5

Also: don’t overlook the cooling down procedure! After the intensity of the main workout we need an adjustment period. Body temperature has to decrease and waste products to be removed from the muscles.

After 5 minutes of relaxed jogging you can devote 5-10 minutes to active or passive static stretching exercises.

Cooling down is critical for a quicker recovery and should be adjusted to the main workout.

TIP no 6

Every fitness program should by all means comprise in its exercise part:

a) Aerobic activities: to improve the cardiovascular system.

b) Strength or resistance training: to maintain/increase muscle mass, improve strength and protect bones.

c) Stretching: to increase range the of motion of the joints and muscles’ flexibility. Also to prevent from injuries and relieve from pain.

TIP no 7

Share your objectives and visions with some positive-minded people of your close environment.

They will support you morally. Additionally, sharing of your goals makes commitment easier and giving up is not an option any more.

Tip no 8

Challenge yourself! Try always for a personal record,however marginal.

Avoid the hamster mentality of endless walking or slow jogging on the treadmill etc.

Go for the real things:

- Circuit weight training/metabolic weight training.
- Anaerobic interval training or at least some form of HIIT.

Tip no 9

* No fancy fitness gadgets!No form of passive exercise(vibration training included!)

* No fad diets!

* No magic pills, potions and powders!

* You will have to try hard!

* You will have to sweat!

* Don’t fall prey to the fitness charlatans’ deceitful promises!

Tip no 10

There is no best time for fitness activities.

The best time is this that best suits you and serves your schedule in an optimum way.

Tip no 11

Weight training: do not engage into endless repetitions looking for muscle definition. Definition is a pleasant side-effect of fat loss.

- Lift heavy enough to adequately tax your muscular system.
- Avoid split workouts if you are an amateur fitness enthusiast.
- Perform only compound,two handed exercises at 8 repetitions/set and minimal breaks between sets.
- Perform 2-3 short but really intense workouts per week.Beware of overtraining!
- Do some HIIT after your weight training session.

Tip no 12

The most important meals are the breakfast and the post workout meal (makes sense only after really tough workouts). If your workout is not challenging enough you don’t really have to bother!

Tip no 13

You can control your insulin levels–and thus your energy profile– by spreading your caloric intake into about 5-6 equivalent meals/day.

Do prefer foods with a low glycemic index (and load of course).

These choices will favor a better body composition.

Tip no 14

You absolutely don’t need a gym (except if you want to socialize or flirt!).

Try bodyweight circuits or dumbbell circuits in the convenience of your your home. You will save money and time! Of course you will need some self-motivation for this!

Tip no 15

Never, ever quit! Time spent for a better physique is a valuable investment. You will be thankful for this when you catch your 40s.

Tip no 16

Mind beats body! Make your mental preparation.
Fight to be consistent, disciplined and self motivated!

Tip no 17

The best nutrition in only few words:

- Quality protein.
- Tons of vegetables.
- Monounsaturated and omega-3 fats.
- Unprocessed, natural foods.
- Foods high in antioxidants.
- Minimal sugar,white flour and trans fats intake.
- No fad diets!
- No exaggerations!
- Consistency.
- Minimal emotional and mindless eating(a matter of mind).

Tip no 18

- Don’t follow the herd. Use your imagination. Try non conventional, functional exercises.
- Don’t get obsessed with perfection!
- Get obsessed with perpetual progress!

To your great health!

Chris Strogilis

The Six Top Exercises for Building and Sculpting Your Legs

Today there are a variety of people who are working out to make sure that they look great, but many people forget about their legs. They either don’t give much of an effort when working on their legs or the totally skip training them altogether. This can make the body end up looking disproportioned and give people legs that are often called “chicken legs.” However, it is possible to learn how to build and sculpt your legs using special exercises that are designed to help target your legs. They’ll help you burn more calories, you’ll build muscle, and you’ll end up with strong and nicely sculpted legs. If you want to develop the entire leg, you’ll need to train the thighs, hamstrings, and the calf muscles. So, here are a few of the top exercises for legs that can help you to build up and sculpt your legs so they look great.
Tip – One of the fastest ways to lose unwanted weight and belly fat is to gain metabolism raising muscle on your legs.
Exercise #1 – Squats – Squats are a great exercise to use on your legs and they will help you to tone up your thighs, on the inside and the outside, as well as your buttocks. Squats can be done with or without weights. Basically to do them without weights, you stand with your feet about shoulder width apart and then you lower yourself as if you were going to sit down into a chair until you have your thighs so they are parallel to the floor. Then you need to go back up into the standing position. You should start out without any weights, and then later you can add weights if they become easy for you.
Exercise #2 – Leg Presses – Leg presses are also great exercises for helping to build your legs and sculpt them as well. This exercise is done by pushing weights away from you just using your legs. It helps to work out your hamstrings and your quadriceps as well as your buttocks.
Exercise #3 – Walking Lunges – No doubt you’ve heard of regular lunges, and the walking lunge is just a bit different. It is designed to work your quads, your hamstrings, and the thighs. You start by standing upright, then you lunge forward with one leg, but you don’t let your knee go further than your toe. Then when you get to the bottom of the lunge, you use the back leg to get back to the standing position. For starters, it is best to do it without weights, but once you get the hand of it, it can be done with weights as well for even better results.
Exercise #4 – Dead Lifts – While this exercise can be great for the entire body, you’ll find that it works out your hamstrings and quads especially. Basically this is an exercise where you are going to need a loaded barbell. You take the barbell and you lift it off of the ground from a squat, bent over positions. It is definitely not an easy exercise, and it also helps you build not only your legs, but your back, buttocks, and even your arms and shoulders.
Exercise #5 – Lying Leg Curls – Lying leg curls are excellent for working and sculpting your legs as well. Usually they are done on a machine, but they can be done without a weight machine as well. If you’re doing them without weights, you’ll want to lie face down with your legs straight out behind you, keeping your hips on the floor. Then you’ll bend your needs and curl your legs towards your buttocks and then release your legs back to the starting position. It can also be done with a weight machine, adding weights to the same movement to further strengthen your hamstrings.
Exercise #6 – Calf Raises – Of course there are many people who forget about their calves, but you’ll want to make sure that you build and sculpt your calve muscles as well, and calf raises are the perfect exercise to do so. Calf raises are easy to do. All you need is something that is a bit raised, such as some blocks, stairs, or you can even do them right on the floor. Make sure that your feet are a bit apart and then try to let your heels down so you get a stretch, then rise up all the way on to the balls of your feet and hold a few seconds until you feel the stretch. Do 10-20 reps to nicely sculpt your calve muscles.

What Are the Positive Effects of Running?

The positive effects of running include improved cardio respiratory function, efficiently losing weight and burning calories. Improve the body through running, both physically and emotionally, with tips from a fitness facility manager in this free video on exercise. Expert: Sam Moore Bio: Sam Moore is the fitness manager for the Lakewood 24 Hour Fitness. Filmmaker: stephen kuykendall