15 Best Workout Tips of all time
- Tone Up on the Treadmill
“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
–Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles - Power Up Your Runs
“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
–Mindy Solkin, owner and head coach of the Running Center, New York City - Chart Your Progress
“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”
–Ken Alan, Los Angeles–based personal trainer - Try This All-in-One Toner
“A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”
–David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004) - Break Out the Shovel
“Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.”
–Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas - Work Out During Your Workday
“Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.”
–Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com - Take This Jump-Rope Challenge
“The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”
–Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City - Give Yourself a Break
“You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.”
–Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C. - Get a Jump on Weight Loss
“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’;s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times.”
–Michael George - Don’t Skimp on Carbs
“Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.”
–Cindy Sherwin, R.D., personal trainer at the Gym in New York City - Maximize Your Crunches
“Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.”
–Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004) - Intensify Your Push-Up
“Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.”
–Keli Roberts, Los Angeles — based trainer - Paddle Your Way to Flatter Abs
“Go kayaking to get a taut stomach — it’s ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each.”
–Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University - Make Over Your Running Routine
“Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.”–Stephen Holt, 2003 ACE Personal Trainer of the Year
- Super-Sculpt Your Butt
“Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing.”
–Steve Ilg
Weight Loss Programs from an Expert
Diet Detective’s Random Weight Loss Tips to Help You Get in Shape
I don’t go to a lot of parties, but when I do, I find that because I’m in the “diet” business and a professor of public health, I get asked all kinds of questions about how to lose weight. So here’s the advice I find myself giving most often.
- The desire for and commitment to weight loss must come from you. Friends and family are important sources of support, but not motivation.
- Understand that YOU are responsible for you – and that it’s YOUR choice to be overweight or not. When you take responsibility for this concept, it not only feels wonderful, it means you have a greater chance of being able to manage your weight.
- Responsibility simply means that you respond ably to those things in life that can stop you or set you back. When you act responsibly, you figure out what went wrong, determine how you can fix it, and even incorporate the setback into a well-thought-out plan of action. Accidents and strange things do happen, both lucky and unlucky. But you are solely responsible for how you respond and how you allow any event or person to shape you.
- Avoid blaming others for your eating habits or weight issues. It can only work to your disadvantage. In the short term, blaming others may get you off the hook, but in the long term, it just doesn’t work. To change your patterns, you need to find out what motivated you to use blame, what benefit you get out of it, and consciously become accountable for your actions and feelings.
New Weight Loss Program Launched For Families
Nationwide Children’s Hospital just launched a new program to help families eat healthy meals and make nutritious food choices. The goal is to help cut the rate of childhood obesity.
It’s called “Feeding Your Kids” and it is a program the sends parents emails and text messages either daily for 45 days, or for 90 days.
The goal is to give parents easy, free tips for healthy choices that will last a lifetime.
“Studies have shown that if you are able to teach people over a period of time little steps, that you can actually end up with a really big change, because they don’t get overwhelmed and each time they are successful with one step, they are more likely to try the next step,” said Dr. Ihuoma Eneli, Medical Director of the Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital.
Eneli said the emails and text messages are written from a parent’s perspective and include advice on healthy eating, grocery shopping, and meal preparation.
Mix It Up Online Nutrition Program to Improve Better Eating in the Workplace
Kaiser Permanente has launched a new online nutrition program designed for employers to help their employees improve their daily eating habits by including more fruits and vegetables. The Mix It Up program, from HealthWorks by Kaiser Permanente, emphasizes a varied selection of colorful produce and introduces participants to healthy eating patterns anyone can readily and easily adopt. There’s no calorie counting, fat-gram measuring or food weighing involved.
The Centers for Disease Control and Prevention research shows fewer than 25 percent of American adults consume the ideal 5-plus daily servings of fruits and vegetables. “Employers are uniquely positioned to support employees in making healthy changes,” says Jennifer Christian-Herman, PhD, executive director, HealthWorks by Kaiser Permanente. “Employees spend about 2,000 hours a year at work, so businesses are in a good position to promote prevention, influence employee decision-making and support their workforce in living healthier lives.”
Employees sign up online with the goal of eating at least five servings of produce each day. Easy-to-remember daily food selections include more than 120 possible fruits and vegetables. Participants click on images of the foods they’ve eaten, drag them to a virtual blender and process their choices. Mix It Up does the rest by totaling numbers of fruits and vegetables consumed and tracking progress over time.
This low-cost online program offers nutritional tips, features a team competition component, as well as one for individuals, and is accessible via computer and smartphones on the iPhone and Android platforms (available in the App Store and Google Play, formerly Android Market).
“Mix It Up is a fun and easy way to engage their employees in making healthy changes to their diet. The team challenge component taps into the power of social networks, which supports, reinforces and sustains healthy behaviors,” adds Christian-Herman.
Tips for Better Nutrition
The news of the day is that we are headed toward an obesity rate of 42 percent by 2030. We can’t afford to go there! So perhaps it’s time to recall that the best way to predict the future… is to create it. We need to create a different future than this — and that means fixing what’s broken.
Gertrude Stein famously said “A difference, to be a difference, must make a difference.” I’m with her! And for that reason, I tend to spend a lot more of my time — and focus a lot more of my effort and attention — to where the rubber hits the road than to the ivory tower.
When it comes to nutrition and the monumental influence it has on our health, the rubber hits the road wherever people and food come together. Kitchens and cafeterias. Schools and workplaces. Supermarkets and restaurants.
I like to think I am making some contributions there; I am certainly trying. But today, I am delighted to acknowledge some of the excellent work being done to engage with restaurants and promote healthy eating there, courtesy of my friends at Healthy Dining.
Simple steps to a better workout
1. KEEP IT CONVENIENT
As Manuel points out, most gym regulars prioritize the “convenience factor” first. But that doesn’t just mean picking a gym that’s close to home. Visit your gym-to-be at the exact time in your day when you expect to work out.
A well-timed visit will give you an accurate sense of whether or not a particular option will suit your needs. Is the equipment you want available? Are the change rooms, fitness classes, or women-only areas too full to use? This is your chance to avoid motivational hurdles before they arise.
2. IT’S ALL IN THE DETAILS
Manuel insists on the importance of some education. “If you’re brand new to the health club and you have no idea what to do next it’s probably going to be wise for you to hire a personal trainer, at least for three to six sessions.” Most gyms have a complimentary orientation that will help you find the equipment and exercise that’s right for your body.
3. SCORE RESULTS WITH GOALS
“Set a three-month, a sixmonth, and a 12-month goal,” says Manuel, “then figure out the exercises that are going to best help you reach those.” Spend the time learning the ropes and choosing a fitness plan that makes sense for you now to avoid that momentumbusting injury down the road.” If you have short-term and long-term goals you will be able to track and enjoy your progress and find renewed motivation in your successes.
4 . COMMIT TO YOUR INVESTMENT
Like any investment, it’s important to be patient with the modest amount of time you’ll put in each week in the interest of your lifelong health. “There’s a lot of hours in the week – 168,” Manuel says, “do you have three or four to commit to personal fitness?” Stick to your goals, your plan, and your gym long enough to ensure it’s a part of your active lifestyle . You’ll soon be enjoying the dividends.
Women: Life-changing tips for better health and energy
Moms, career women, singles enjoying life with close friends and family, and even women approaching their retirement years – women at every life stage can benefit from adding simple activities to improve their happiness and health. Activities can range from enjoying a delicious breakfast to incorporating a cardiovascular workout to limbering up and stretching those muscles.
In honor of National Women’s Health Week, May 13 to 19, consider incorporating a new element to your day to enrich your lifestyle, improve your digestive health and give you energy to tackle the rest of your day. Need some ideas? Try one of these options:
* Flexible body – Healthy stretching can improve flexibility, and help reduce joint or muscle pain. Target core muscles in the legs – such as hips, thighs and calves – and in the upper torso including the lower back, neck and shoulders. While stretching, don’t bounce, or push the stretch past the point of pain. Gently hold each stretch for about 30 seconds.
Tips on Protein Drinks With the Training Room
Whether you’re training to become a personal trainer or you hit the gym regularly as part of a healthy and active lifestyle it’s likely you’ll be upping your protein content.
After a heavy workout most of us use protein shakes as these are a great way to get the protein you need while avoiding potential fat intake from meat.
Let the Training Room guide you through the different options out there for you.
Soy
Soy protein coming in powder form is virtually fat free, as well as being low in cholesterol and free from lactose. It’s also high in powerful antioxidants.
Egg
Egg protein is another powder than can make good post workout shakes. Containing all the amino and fatty acids for optimum growth and maintenance of active tissue, a shake like this could well become a vital part of your workout regime.
Whey protein
Whey protein powder can potentially repair and re-build muscle faster than the other powders available to you. It doesn’t just come in powder form either as you can also get it in bar or fruit punch shot.
Timing
It’s important to think about the timing of your protein shake. Try and have it as soon as you can after your workout.
Many of us have to train in our spare time around our work commitments. If this applies to you try and ensure your protein intake doesn’t come too late at night as this can result in indigestion as well as disrupted sleep patterns. Sleep is a vital part of your workout regime so you wouldn’t want to do anything to interrupt it.
4 Tips for fitting in Exercise
Wake up with a 10-minute workout: Nothing saves time more than a workout at home, so start your day with a total-body 10-minute workout — you’ll burn calories, raise your heartbeat, and tone all over before you even have to take a shower. You don’t even have to spend time making up your own circuit; follow along with celebrity trainers in our 10-minute Class FitSugar workouts here.
While you’re waiting: Waiting in line is inevitable, so don’t let all that time go to waste. Do a few of these discreet toning moves to continue to whip your body into shape while you wait.
Lunchtime workout: Your day may be packed, but sometimes that’s just the time to duck into your gym for a quick workout. A midday workout can re-energize and refocus your mind, making you more efficient at performing afternoon tasks (and possibly freeing up your time!). To find out how to get in and out of the gym without delay, read our time-saving tips for fitting in a midday workout.
Relax and unwind: Keeping your muscles loose and flexible is key to an effective workout routine. Add a few of these sleep-inducing yoga poses before you go to bed in order to tone your muscles while relaxing your body and preparing yourself for bedtime.
For ideas on how to plan your workouts so you don’t have to skip them, read more of our tips on how to exercise when you’re busy here.
Nutrition tips for exercise at any level
When making lifestyle changes, it can be challenging to find the right balance of calories and exercise to reach your goals.
As a recreational exerciser, it can be hard to decide exactly when and what to feed your body surrounding your workouts. It doesn’t help that much of the sport nutrition advice is geared toward elite and endurance athletes. The good news is there are a few core sport nutrition principles that apply to both the weekend warrior and the high-performance athlete.
Eat two to three hours before your workout
Whether you are an elite athlete or a recreational exerciser, it is important to fuel your body with the proper nutrients before exercise so you’ll have the energy you need to get the most out of your workout or training session. What and how much you eat largely depends not only on personal preference, but also on how soon it is before your workout.
Leading up to your workout, it is ideal to consume a balanced meal or snack two to three hours before. This timing allows for full digestion, while also helping to stabilize your blood sugar levels to keep you feeling energized and ready to go.
