If you’ve hit a plateau in your workout routine or just want new ways to challenge yourself, then here’s your goal: check off every item on the list below. These essential fitness tips will have your heart pounding stronger than ever before!
- Make it intense: Whatever your workout, bump up its intensity at least once a week. Add intervals to your cycling routine, maximise strength training by doing supersets, or couple a yoga class with a run. Doing so helps you burn more calories in less time, builds endurance, and can also help boost metabolism.
- Take your runs outdoors: Stepping away from the treadmill will not only add a new type of scenery to your running routine, but also challenge your body to work harder say hello to a new, toned butt! If the thought of running outdoors scares you, then follow these tips on transitioning from the treadmill to the road[1].
- Fuel properly: Getting through a workout sometimes comes down to something as simple as eating the right food. An hour or two before exercising, eat a snack of complex carbs with a little bit of protein. Whole-grain cereal with nonfat milk is a good option, or nut butter with some whole-wheat toast.
- Go shopping: You’ve made a commitment to fitness, so you deserve the right wardrobe to go along with your new lifestyle! Here is some outfit inspiration to wear to yoga[2], on a run[3], in the surf[4] or dancing[5].
- Never skip the warm-up (or cooldown): To avoid injury and lessen muscle soreness, it’s important to take care of your body before and after workout. Before launching into the full intensity of any workout, do five minutes of light cardio, and once it’s over, make sure to cool down with some stretching. We suggest these cooldown ideas for any workout[6].
- Prep your gym bag: Keep excuses to a minimum by always having a gym bag prepped and ready to go. Pack it the night before to grab on your way out, or stash it in your car or under your desk at work.
- Incorporate watercress into your diet: Exercise can put stress on the body, but watercress has been shown to combat its effects. In a British study, researchers found that individuals who ate watercress had less DNA damage after exercising than those who skipped the green.
- Get your Z’s: It’s hard to tackle a one-hour bootcamp class on four hours of sleep. These tips for getting quality shut-eye[7] will have you sleeping soundly tonight.
See 12 more essential tips after the break!
- Practice good form: Good form is a must when exercising, so be sure to check yourself often. Two key areas: the shoulders and core. Make sure to not round your shoulders and back while exercising, and to keep your core engaged. This will help stabilise the body and protect it from injury.
- Make a schedule: Before your schedule becomes overrun with social engagements, make a point to schedule in workouts. Block off time for your favourite classes, a fitness date with a friend, and that weekend run you keep putting off. Most importantly don’t cancel on yourself!
- Get off the phone: Don’t distract yourself on the elliptical by gabbing on your phone or with your workout buddy. It takes the focus away from your workout and is also distracting to the people around you.
- Take a yoga class: It’s so easy to get caught up in gym culture that you skip a solid stretch. Yoga is a complementary workout to running, cycling, and most other activities, and is a helpful way to challenge the body’s core and balance. Start your practise by getting familiar with the most essential yoga poses[8].
- Hydrate: Before, during, and after your workout, drink plenty of water. Proper hydration keeps the body functioning properly, warding off fatigue and helping to prevent muscle soreness.
- Make a new playlist: There’s nothing like heart-pumping music to motivate you through a workout, and no matter what your taste, we have a playlist for you[9].
- Join a posse: For some friendly competition, or extra motivation, schedule a few workouts with friends. It’s a great way to try out a new class or work toward a goal together.
- Eat some dark chocolate: Go ahead and indulge in a square of quality dark chocolate. A recent study showed that individuals who ate a little dark chocolate before a workout performed better.
- Work out in the morning: While there’s rarely a bad time to exercise, working out in the morning has been shown to burn more calories.
- Schedule a session with a trainer: Trainers don’t come cheap, but if you are new to the fitness scene, then it’s a worthwhile investment. Even if you only commit to one session, it’s a great way to check your form, learn the basics, and develop a workout plan.
- A little is better than nothing at all: No matter how busy you are, carve out a little time get up and move. Why? Twenty minutes has been shown to boost metabolism, and working out intensely for just 2.5 minutes can spur extra calorie burn throughout the day.
- Sign up for a race: For some extra motivation and a new challenge, sign up for a race[10]. Committing to something in the future will force you to train, and just think about how satisfied you’ll feel when you cross that finish line. From meal plans to training schedules, here’s everything you need to know for your first race[11].
References
- ^ tips on transitioning from the treadmill to the road (www.fitsugar.com)
- ^ wear to yoga (fitness.popsugar.com.au)
- ^ on a run (fitness.popsugar.com.au)
- ^ the surf (fitness.popsugar.com.au)
- ^ dancing (fitness.popsugar.com.au)
- ^ cooldown ideas for any workout (fitness.popsugar.com.au)
- ^ tips for getting quality shut-eye (http)
- ^ the most essential yoga poses (fitness.popsugar.com.au)
- ^ a playlist for you (fitness.popsugar.com.au)
- ^ sign up for a race (fitness.popsugar.com.au)
- ^ everything you need to know for your first race (www.fitsugar.com)
Resources:
The Zone Tone Breakthrough: Unleashing The Mind Muscle Connection For Accelerated Fat Loss, Lean Muscle, and Elite Conditioning (Kindle Edition) tagged “fitness tips” 7 times
Thu, 27 Dec 2012 01:24:52 GMT
The Zone Tone Breakthrough: Unleashing The Mind Muscle Connection For Accelerated Fat Loss, Lean Muscle, and Elite Conditioning (Kindle Edition)By James Villepigue Buy new: $6.99 Customer tags: health(7), exercise(7), fitness(7), fitness tips(7), get in shape(7), bodybuilding(7), athletics(7), fat loss(6), muscle gain(6), build muscle(6), sports psychology(3), mind to muscle(3) http://www.amazon.com/The-Zone-Tone-Breakthrough-ebook/dp/B00A6K4HFS/ref=tag_rso_rs_edpp_url?ie=UTF8&creative=381421&tag=thedays-20
The Zone Tone Breakthrough: Unleashing The Mind Muscle Connection For Accelerated Fat Loss, Lean Muscle, and Elite Conditioning (Kindle Edition)By James Villepigue Buy new: $6.99 Customer tags: health(7), exercise(7), fitness(7), fitness tips(7), get in shape(7), bodybuilding(7), athletics(7), fat loss(6), muscle gain(6), build muscle(6), sports psychology(3), mind to muscle(3) Easy Fitness Tips Volume 2 (Kindle Edition) tagged “fitness tips” 5 times
Sun, 10 Jun 2012 13:56:15 GMT
Easy Fitness Tips Volume 2 (Kindle Edition)By Lisa Jeffreys Buy new: $0.99 Customer Rating: 
Customer tags: fitness tips(5), exercise tips(4), fitness(4), exercise program(3), female fitness(3), easy recipes(3), exercise and fitness(3), fitness and diet(3), gym working out, health tips The 30 Greatest Fitness Tips – GQ
30 of the greatest fitness tips for men from the world's leading sports-science laboratories. See the 30 greatest fitness tips, from the most powerful workouts. http://www.gq.com.au/life/health+fitness/the+30+greatest+fitness+tips,27034
Tips: The Best Regimen for College Fitness (Reminder) Ms …
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5 Ways to Feel Good While Getting Fit
Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]
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Fitbit Wireless Activity Cargo HR Wristband, Black, Small
See if you agree with the following statement. Fat loss and weight loss are essentially the same thing, interchangeable. If, like many people, said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close. If you browse the diet book section of […]
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Fitness Tips To Prepare To Join The Army? I want to join the army, and I would like some fitness tips so I can whip my butt into shape. I’m almost 16 right now, and I’m not really in shape. Any advice from people who have any kind of military experience would be great, or if you just know some tips. Thanks!
Hey man,
You will need to build mental toughness more than anything, but you will learn that once you join.
you should start out by doing 200-300 push-ups, 200-300 sit-ups, and 50-100 pull-ups everyday. It does not have to be all at once.
You will need to get your general fitness levels up. The best way to do that is by doing this
Jumping jacks-30 seconds
shuffle splits- 30 seconds
mountain climbers- 30 seconds
burpess 30 seconds.
repeat that 3-4 times. Before joining the army you should be doing that for 30 minutes a day.
That should help you get started. If you have anymore questions, please ask.
Good luck.
Danny lupiani
What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?
80% of weight loss is diet.
You can eat a healthy diet and lose weight.
You can eat a healthy diet and exercise and lose more weight.
You can exercise and eat a poor diet and not lose and even gain weight.
A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
You need to eat a lot more food and a lot more fiber!
Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
Whatever you do, get your fiber from your food, not from a jar.
Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.
I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
Good luck and good health.
Any Fitness Tips For People With Asthma? Just need some fitness tips to help with my asthma. I want to be able to run for a longer period and have an overall better fitness level. I start losing my breath after about 1 minute of running. Any ideas and tips would be very much appreciated : )
First, you have to choose a certain kind of exercise that they really can handle well. Some exercise that might be great choice for asthma sufferers are walking, swimming, riding a bike, as well as hiking. These kinds of exercise needs less physical move than tennis, hockey, gymnastics, long distance running, and many other else. You could also consult their doctors to choose the most appropriate type of exercise for you.
Second, you can take advantage of your inhaler. You can use your inhaler about 15 minutes before you start to exercise. Besides, makes sure that your inhaler is always close enough to you. You will never know when the attack might hit you. Therefore, providing inhaler as first aid near you is very important.
Third, breathing through your nose during the exercise is also important. Mouth breathing tends to trigger asthma attack since it causes you to inhale cold air right into the bronchial tube. In contrary, the air that you heal will be filtered well when you are breathing through your nose. Besides, nose breathing also allows the air to be warmer before reaching the lungs.
The fourth thing you need to do is looking for a certain area that free from pollutions and allergens. However you should also avoid area with too many trees or grass. Then, you should also be aware of the symptoms of asthma that occur during the exercise. If you feel very tired and your chest begins to be tightening, you should be notice that those are the initial symptoms of asthma. Usually, those symptoms will be followed by wheezing. Stop doing any physical activity when these symptoms occur.
By following those tips, asthma sufferers could still have exercise with less risk of asthma attack. Do not let asthma attack prevent you to have regular exercise activity.
Anyone Know Some Good Fitness Tips? I’m really bad at running, and I would like to loose a few pounds, so I was wondering if anyone could give me some simple fitness tips? Just a simple fitness regime, please.
Avoid elevators and escalators,,
climb stairs,, walk long distances every single day.
hour of cardio at your target heart rate every day.
stretch properly afterwards or you wont want to come back tomorrow which blows the whole plan.
good luck
I Want To Lose A Few Kilos But Not A Heap, Dieting And Fitness Tips..? I weigh 58 kilos, and I don’t really want to lose too much weight, maybe 5 or 6 kilos, but I mostly just want to tone up. Do you know any dieting/fitness tips? I’m going to the gym 5 times a week, and on the days I’m not there I’m going for a run. Any tips on what to spend my time on at the gym? Thank you x
Dear Isy,
One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.
For weight loss, you’ll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.
In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you’re doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don’t lift enough weight to really challenge their muscles.
What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.
Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.
It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at “least” three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.
Hope this answers your question.