With the holidays coming up and lots of food-oriented events, establishing workout routines ahead of time can help prevent weight gains from Thanksgiving and Christmas goodies.
The TOPS Club, Inc. (Take Off Pounds Sensibly), a nonprofit weight-loss support organization, offers these tips to make your workout routine more enjoyable:
Physical activity is essential to a balanced lifestyle, but it can be difficult to gather the motivation to actually do it. Many people look at exercising as a chore, but its important to start viewing it as an accomplishment and something that makes you feel better.
Find a partner. Exercising with a friend can make a workout more enjoyable, help you push yourself, and hold you accountable. You can challenge each other, encourage one another on those days you dont feel like exercising, and share new techniques. Working out with another person can also make it seem more like social time than work.
Increase time and intensity gradually. If you take on too much during your workouts, you may become burned out, lose motivation, or start to dislike exercising. Listen to your body and decide how long or hard youll workout depending on how you feel.
Vary your activities. Exercise sessions can seem tedious when youre repeating the same workout at the same place every day, so mix up your routine. Run on the treadmill. Take a Zumba class. Walk around a park. Play a sport. If youre a runner or bike rider, change up your routes. There are endless physical activity options and ways to spice up your workouts. Try to pick activities that fit your interests, and understand your preferences so you know where you like to exercise, if you like to do it alone or with another person, and other options.
Reward yourself. Give yourself something to look forward to after your workout a movie night, new accessory, or other small, inexpensive treat.
Join a club. Take part in a boot camp or fitness class to stay motivated and learn new exercises.
Celebrate the small victories. Weight loss can be a slow process, and individuals often get frustrated so celebrate the smaller feats! Perhaps you did more push-ups, walked further, or exercised after work instead of watching television. This will help you stay on track and see the progress youve made.
Set a realistic goal each session. Decide what youd like to accomplish for each workout and stick to it. Do you want to reduce your mile time by one minute? Or would you like to do 10 more crunches? Smaller goals give you something to strive for during your workout, and its often easier to focus on them than your overall objective. Make sure its something that will challenge you but isnt impractical.
Listen to music. Make a workout playlist on your MP3 device to help get your mind off of the task and give you a soundtrack to your activity. It can also give you a boost. According to the American Council on Exercise (ACE), people who increase the beat frequency of music during a workout tend to go faster or work harder.
Stay hydrated. Avoid dehydration and drink plenty of water before, during, and after your workout. Bring a water bottle with you to help your performance and replenish the fluids you lose through sweating.
Dress properly. Its important to be comfortable when youre exercising. Make sure to choose appropriate attire for the activity and the weather, select sweat-wicking materials, use sturdy shoes, and wear protective gear, if needed. Treating yourself to some new, attractive workout clothes can also boost your enthusiasm for exercising.
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 64 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a Real People. Real Weight Loss.SM philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS has about 170,000 members male and female, age seven and older in nearly 10,000 chapters throughout the United States and Canada.
To find a local chapter of TOPS, go to www.tops.org[1] or call 800-932-8677.
References
- ^ www.tops.org (www.tops.org)
Resources:
Must-Do Workout Tips For 40+ Women, From Terri Walsh (WATCH)
Resistance training is the fountain of youth for women. Celebrity fitness trainer and lifestyle expert Terri Walsh discussed how weight-bearing exercises help stimulate muscles and make bones stronger when she joined me on … http://www.huffingtonpost.com/2012/10/11/marlo-thomas-mondays-with-marlo-must-do-workout-tips-for-40-plus-women-from-terri-walsh_n_1959242.html
Workout Tips – Products and Routines to Gain Mass – Muscle and …
Our Lift Doctor tells you everything you need to start an effective mass-building routine. http://www.muscleandfitness.com/training/other/lift-doctor-mass-gain-compound-exercises
The Writer’s Workout: 366 Tips, Tasks, & Techniques From Used Bargain Paperback
2012-09-29T10:48:51.000Z
$7.44
End Date: Monday Oct-29-2012 3:48:51 PDT
Buy It Now for only: $7.44
Buy It Now | Add to watch list
MEN’S FITNESS MAGAZINES 2000 – exercise workout hints tips models PICTURES
2012-10-23T23:08:14.000Z
End Date: Wednesday Oct-24-2012 16:08:14 PDT
Bid now | Add to watch list
You Can Help Your Child Get More Exercise By Following These 5 Tips
Does your child get enough exercise? You can get your children more active with these 5 fun parenting tips.
Better Health in Four Steps
In just four steps, you can improve your health for the better and this article will show you how. The steps below are bite-sized nuggets of health information you can actually use to live a healthy life. Here we go… Nutritional supplements are the first step As far as I’m concerned, they are very important […]
Top 4 Nutrition Predictions in the New Year
Several food and nutrition trends were in the spotlight this year, including the continued rise of plant-based diets, non-dairy ice creams and superfoods that are blasts from the past — legumes, apples and cabbage. It can be easy to experience nutrition whiplash in the New Year, but don’t be a victim. Get a jump-start on […]
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 […]
Workout Tips? I need some workout tips to help me gain some strengh. I am 18 and planning on being a cop i just like tonight wreashled with my dad he weights about 250 and man i had a hard time . so i gonna need some tips on work out. anyone with some ideas and tips please throw them my way
also i weigfht 150 and i am 6’2′ very tall and skinny guy!
Keep it clean and simple. You need to dedicate about 4 days a week to your work out routine and about 2 hours for each work out. Each work out should start with a warm up that gets your body streched out and loosened up. This is best with cardio as that helps to build stamina (a cop needs to chase the robber). Get on the tread mill and do about a 30 min jog. Better yet, use a elipitical as this is better for your joints and helps to build “core strength” by woukingout your core muscle group.
Next, you need to have a balanced work out that includes free weights, machines and others basics.
Do 5 sets of 30 crunches – Bump this to 5 sets of 50 as you get better.
Do push ups in the same # as above.
Free weight dumb bells 5 sets of 20
Bench press 5 sets of 10
Use the butterfly machine and a few other machines (I forget each name)
At the end of your workout, do another 15 mins of cardio or better yet, swiming.
As well, you need to start eating smart. Without trying to diet, eat what you normally eat but try not to eat processed foods (hot dogs, junk foods, NO BEER).
Good luck
Workout Tips? I need some tips on how to maximize my workout. I’m 15, stand 6ft 1in, and weigh 172. I’ve got a curlbar, 60 lbs worth of weight in 10 lb ingriments, 2 15 lb dumbells, 1 35 lb dumbell, and a machine that supposedly goes up to 200 lbs to work with. What should I eat, what supplements should I drink (I’m on some whey protein that you pick up at vitamin shoppe), what execises should I do to maximize results and gain muscle and lose some weight. I’m pretty active, especially at running and weightlifting, so I’m not a beginning exerciser. I’d just like to see some better abs, bulkier biceps/triceps, a nicer back and shoulders, and most of all, a good looking chest. I really need to work on my chest and abs. It’s hard for me to get good results in those areas. So if you don’t mind, give a little help. By the way, is it okay to weightlift every week day, or should I switch between running and weightlifting daily? Been wandering about that.
Alternate between running and weightlifting everyday. It’ll help your muscles and give your workout some variety. For your chest and shoulders: benchpress, benchpress, benchpress.
Squats. Hold your arms in front of you and put your hands together. Squat down, back straight and keep your feet shoulder width apart. Start with 2 sets of 20.
Crunches. Do 3 sets of 33 and a different kind of crunch for every set. Start by laying on the floor and propping your legs up on the mattress (cross your ankles). Do a set of 33 crunches that way. Scoot back and hold up your legs in the same position as before. Do a set of 33 that way. Now do bicycle crunches (a set of 33).
Workout Tips? Want to get abs asap, need workout tips
thanks
Best video ever made for abs. Shows every ab workout and it’s quick.
http://www.youtube.com/watch?v=fk_usVg7Fp0&feature=related
Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?
Squats….work a treat, trust me!
Allover Workout Tips For 17 Year Old Female? I want to flatten my stomach and tone up my arms. Does anyone have any good tips or links to simple workout routines?
Try having fun while doing a workout, and incorporate both toning and cardio. watch tv or listen to music while doing sit ups or push ups. or just find random things around your house that are heavish for you and lift while watching tv or smoething. dance, or find workout videos on youtube. it helps:) good luck!
this is one that i tried out…
also watch what you eat!
Can You Guys Suggest Me Some Workout Tips? I dont want bulky. Just a skinny type. With chest, arms and abs. Please suggest some diet tips and workout as well. I am 20 years old 66 kg hight 5ft 6inch.
What Are Some Good Teen Workout Tips? I live in a small town with no gym. And my don’t have a soccer team. Im trying to workout. Get more muscule and lose weight. I do that every once and awhile but i don’t know if im doing it right. Anyone have any tips what to do?
About the soccer team i meant that there isnt one this year!!
This website has good things to help you lose weight and tone up your body, it helps me lose 2 pounds per week.
http://www.exercisetv.tv/
GOOD LUCK
🙂