Use proper form
It’s the main role of a trainer to make sure you are executing exercises[1] correctly. Proper form makes the difference whether or not you see results or end up getting injured.
DIY:‘For one, try [instructions from] websites from a certifying agency,’ says Deborah McConnell, global master trainer for Life Fitness, based in Shiller Park, Ill. Trusted sites include: the American Council on Exercise, American College of Sports Medicine and the National Strength and Conditioning Association. Or look up YouTube videos taught by certified personal trainers.
Hold yourself accountable
Its tough to cancel an appointment when youve paid your personal trainer in advance. Sticking to a schedule on your own may be another story, especially when sleeping another hour seems like bliss.
DIY:‘No one finds time to exercise, you must make time,’ says Tom Holland, C.S.C.S., Connecticut-based exercise physiologist and author of Beat the Gym: Personal Trainer Secrets without the Personal Trainer Price Tag[2]. ‘Put your workout routine into your schedule and treat it as you would a doctors appointment or any other important meeting.’ Create a pact with a friend to send you a text to keep you on target. If you dont respond with a photo of you in your workout[3] clothes, you buy her coffee.
Go outside your comfort zone
Sticking with the same old workout may feel comfortable, but muscles[4] adapt and results slow after a few weeks of the same routine. Its hard to know what to do next if you dont have a trainer who can get you outside the zone.
DIY:‘The body needs additional and changing stimulus for you to continue to see progress,’ says McConnell. To keep seeing results, try a new activity such as indoor group cycling, Zumba[5], Pilates, boot camp, yoga or water aerobics.
Track your results
Keeping track of what you’re doing helps you stay accountable and organised to reach your health and fitness goals[6], says McConnell. Seeing progress keeps you moving forward.
DIY: There are plenty of new fitness apps that can help. Good ones to try: LoseIt, SoFitMobile and Runtastic. You can also rely on your social networks. ‘Posting your results to social media sites, such as Twitter and Facebook, can heighten your ability to continue to strive towards your goals,’ McConnell says.
Evaluate your own diet
What you eat is as important — sometimes even more so — than your workouts. A trainer typically asks you to keep a food journal, but you can do a quick evaluation on your own.
DIY: ‘Its tedious, but since weight loss comes down to calories[7], you must know your true daily caloric intake,’ says Franklin Antoian, ACE-certified trainer and founder of iBodyFit.com, Delray Beach, Fla. ‘Add up all of the calories you consume each day (try the CalorieCount app) and look for ways to take small things out of your diet. Cut out 100 calories a day to lose 10 pounds a year.’
Find motivation
Since more than half of new exercisers quit within three to six months, according to the American College of Sports Medicine, staying the course without a trainer[8] to hound you can be difficult.
DIY:‘Pin up motivational quotes on post-it notes around the house where youll see them every day — the bathroom mirror, closet, desk, by your car keys,’ says Antoian. Other easy motivators: Put a picture of your favourite celebs body on your desk, write notes to yourself encouraging and praising yourself, and be sure your family is on board.
Revise your routine
Upping the ante on your workout isnt just a matter of lifting heavier or increasing your reps, but knowing what and how much you can adjust.
DIY: When lifting weights, the National Strength and Conditioning Association recommends the two-for-two rule: Increase the weight when you can perform two or more reps above your goal. If youre striving for 12 reps and can easily do 14, bump up the weight by 2-1/2 to 5 pounds for upper body exercises and 5 to 10 pounds for lower body. ‘Or, increase intensity by decreasing the rest time in between your sets,’ says Antoian.
Make it fun
If you enjoy and look forward to your workouts[9] youre more likely to stick with it.
DIY: Invest in colourful workout equipment and new gadgets that add an element of play. Fitness balls, medicine balls, kettle bells and tubing increase the variety of exercises and add colour to your routine. Keep in mind it wont always be fun, however, says Holland. ‘We tend to do what we like. But a sense of accomplishment can also be fun.’
Measure your results
How do you know youre making progress? The scale isnt always the best way to track results, especially if weight loss isnt your main motivation.
DIY: ‘We are motivated by objective results, especially when it comes to fitness,’ says Holland. ‘Find a pair of jeans or similar type of clothing that you used to fit into and make it a goal to get back into them.’
Avoid distractions
Consider it your time. All you should be doing during your workouts is focusing on yourself and your health[10]. If you had a trainer, he would gladly call you out if he started to see your mind wander.Since you dont have one, try to eliminate anything that could be distracting.
DIY: Unless youre an ER doc, you can afford to leave your phone off while you get your fitness on. ‘Work hard and play hard,’ says Holland. ‘When you are exercising, get the most out of it by focusing on the task at hand and nothing else. Eliminate all distractions such as phones, computers, and people, if possible, and maximise your workout time.’ Have a signal for the rest of the family that lets them know youre not to be disturbed — or they have to join you in a set of crunches[11].
References
- ^ exercises (www.ivillage.co.uk)
- ^ Beat the Gym: Personal Trainer Secrets without the Personal Trainer Price Tag (www.amazon.com)
- ^ workout (www.ivillage.co.uk)
- ^ muscles (www.ivillage.co.uk)
- ^ Zumba (www.ivillage.co.uk)
- ^ fitness goals (www.ivillage.co.uk)
- ^ calories (www.ivillage.co.uk)
- ^ trainer (www.ivillage.co.uk)
- ^ workouts (www.ivillage.co.uk)
- ^ health (www.ivillage.co.uk)
- ^ crunches (www.ivillage.co.uk)
Resources:
Quick workout tips to help get your exercise routine in gear …
There's no reason why a 10-minute home routine or short gym visits can't give you results, which makes it easier to keep that resolution well into spring. http://www.pennlive.com/bodyandmind/index.ssf/2013/11/quick_workout_tips_to_help_get.html
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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?
I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!
Does Anyone Have Any Good “at Home” Workout Tips To Tone Stomach, Thighs And Butt? I’m not overweight or anything, I would just like to have a body that is more toned and healthy looking. I just need some workout tips that i can do at home in order to get rid of the fat; and tone my belly, thighs and ass. I DO NOT WANT ANYTHING THAT HAS TO DO WITH DIETING, JUST EXERCISE. Thank-you 🙂
I know this sounds vague, but just use youtube. it’s awesome because you don’t have to buy an expensive dvd or anything and because you can specify exactly what you want to tone. You can search like “inner thigh workout” then choose from a bunch. Same with butt and stomach. There are some great variations. But, don’t expect perfect results from just working out. How you look is mainly due to your diet. Exercise just aids in that and tones you.
Good luck
How Do I Get A Body Like This? Any Workout Tips? I wanna get a body like hayden panattieres from the kohls candies ad. Or a body like Miley Cyrus for that matter. I carry lotsa weight around my middle waist, upper arms, thighs and calves, back, and neck. pretty much everywhere! any workout tips for a teen who totally wants a flat stomach and cute body?
Try counting calories. 2400 is the maximum a person should usually intake per day (and I say usually because there are special occasions like birthdays and weddings where it’s kind of hard to stay under 2400 calories), and eventually (I say eventually because your diet probably gives you 4000-5000 calories right now, that’s what mine was) if you want to lose weight faster stay between 2000-2200 calories. Of course, if you’re diet includes fast food and Starbucks, 2400 is fine. Go to http://www.calorieking.com and look up calorie content of foods you eat, or you can buy their book, which might be handier. Combined with exercise, this is a great way to lose weight and isn’t risky like diet pills or miracle diets.