Wise Workout Tips: Part 1

Whether you hit the gym like a hamster on a wheel, dabble a few times per week or get nervous just thinking about exercise, there may be a wise workout tip (or two) in here for you.

Break out of your old routine or get off your beanbag and take a gander at a few alternatives which could do you better than you think you’re doing.

However, if this is old news, pay it forward and tape it to someone’s refrigerator that just may benefit.

Always check with your doctor before incorporating a diet and exercise change.

The 21 Shed

The key to looking like you’re actually getting results from your workouts is to shed excess fat. Now don’t panic, there is an easy remedy and if you stick to it this may be the one that gets your weight down.

• Drink filtered water, no other beverage. Consume about 4 to 6 regular bottled water sizes per day (about 16+ oz. each). Room temperature water is best, adding fresh lemon is even better.
• Eat fresh fruit in the morning (bananas last). Add steel cut oatmeal.
• Eat fresh vegetables, tofu, quinoa, brown rice, legumes (beans), eggs, goat cheese, feta and/or lean meats and fish for lunch and dinner.
• Snack on almonds and raisins
• Avoid processed foods like soda, fast food, white flour, high sugar, high salt content choices.
• Limit or quit your alcohol intake
• Do not eat after 8:00 pm.

That’s it. Do this for 21 days while following a regimented cardio workout and you are bound to see results.

Rev It Up

Don’t be so concerned with a weight training workout until you can sustain a cardio program. Twenty minutes at a good clip is all you need to get your heart rate up high enough to start melting what needs melting.

The go-to mathematics is believed to be found by subtracting your age from 220. Whatever number you get is your fat burning heart rate. Do cardio (treadmill, elliptical, cycling, rowing, swimming, etc) keeping your heart rate at this number for at least 20 minutes (more if possible).

After 21 days doing cardio at least 3 times per week (more if possible), you’ll be on your way to a more toned, sculpted body.

Find Your Time

If fitting in a workout any time you can is all that’s possible then go to it. However, according to a study published in the Journal of Strength and Conditioning Research (6/14) it was found that circadian rhythms are more beneficial during the evening making a late day workout the better choice. Yet, some have more success exercising in the morning. Find what time works best for you so your workout isn’t a dreaded chore.

Inspire to Get Higher

Read books, magazines, blogs and more to encourage your mission of enhancing your health. Watch movies that inspire the fitness fiend in you. Add in classics like Rocky I-IV, Karate Kid, Vision Quest, Breaking Away (the original), Million Dollar Baby, The Cutting Edge, Hoosiers, Remember the Titans, Without Limits, Goal!, and Bend it Like Beckham.

Studying the many ways other people can push themselves will be fuel for your cause. Add in music that demands movement during your workouts and it could be a real shot in the arm.

Sometimes sharing your vision with a workout partner can be all the inspiration you need. Being part of a workout team is like having two built in coaches always ready and willing to shout out encouraging comments making you go that extra mile.

Wise Workout Tips: Part I is the first step to creating that change you promised to do January 1st but was never able to make happen. Look for Part II to take you to the next level once you tackle Part I.