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Usefull Tips in brief to keep you moving!
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HEALTHY EATING: Nutritional Basics Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.
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Curb your sweet tooth: Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,
Plan for 2 weeks: If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.
Get A buddy: Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."
Plan for 2 weeks: If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.
Fat Intake
If you eliminate all fat from your diet, you may lose that gut, but only temporarily, and at the expense of muscle gain. The great fat-acceptance cycle has been spinning for generations, from zero tolerance to occasional monstrous greasy binges. The best plan focuses on moderation. This means eating a reasonable amount of daily fat, but choosing unsaturated sources (known as omega-3 and omega-6 fatty acids) such as salmon, mackerel, natural peanut butter, olive oil and avocados, and avoiding saturated artery cloggers such as red meat, salad dressings, mayonnaise and butter. You need healthy fats to regulate hormone production, reduce muscle inflammation (especially after training), protect your joints, and provide the satisfaction you get from eating a big, well-deserved meal. Experts advise an equal balance among the three types of fats. This provides the medically desired 2-1 ratio of unsaturated to saturated fats, and will provide the greatest benefits these fats have to offer.
Grow Constantly
Once you’re past the beginning phase of resistance training, something along the order of three months, avoid working a body part with the same routine two times in a row. Change the routine completely, swap one movement for another from the previous workout, or change the order of exercises from your last workout. This approach will prevent your muscles from getting lazy, keeping their adaptation response at an optimal level, which means continued muscle development.
A Cycling Approach
Try creating a simple four-week training cycle in which you alternate between heavy, medium and light training sessions for each body part. Each heavy day, push your limits in order to build strength and muscle, leaving your medium and light days for developing tendon and ligament strength as well as cardio endurance. A cyclic approach such as this one will allow you to gain muscle mass and strength, while keeping your metabolism churning so you continue to get leaner. And you’ll be a lot less likely to overtrain in the process.
Fastest Workout
If you’re short on workout time, the most expedient approach calls for training your upper and lower body using two exercises considered the kings of resistance training: squats and bench presses. Doing both at the same workout will engage more major and ancillary muscle fibers than any other two exercises you can do. After a 10-minute warmup to raise core temperature, do six sets of eight to 10 reps of each exercise (do the benches first), then get the heck out of the gym. This workout will heighten your body’s anabolic drive, which translates to more muscle.
Optimal Protein Intake
Protein is the building block of muscle, so if you’re lifting heavy you’d better be eating heavy. According to a study in the Canadian Journal of Applied Physiology, if you’re interested in putting on muscle, you’ll need between 1 1/2 and two grams of protein per kilogram of body weight a day. This translates into 0.68 to 0.90 grams per pound of body weight. For metric-challenged Americans, one gram of protein per pound of body weight will ensure optimum protein synthesis without risk.
Calf Secret
To maximize calf development, you should train both the soleus muscle and the gastrocnemius muscle that rides above it. Straight-leg calf raises target the gastroc, but to hit the deeper-lying soleus you must bend the knee 45 degrees, which calls for seated calf raises.
Run Off Fat
Expand your aerobic capacity and fat-loss potential by combining prolonged submaximal training--that’s between 60 percent and 80 percent of your maximum heart rate--with high-intensity interval training. The resulting physiological adaptations help to reduce lactate accumulation by preventing its formation and facilitating its clearance. To combine submaximal and high-intensity training into a single session, punctuate submaximal-intensity running (30 to 45 minutes) with 100-yard sprints at every mile at least once a week.
Wet Carbs for Weight Loss
One of the best ways to lose fat is to increase your intake of carbs--wet carbs, that is. One of the great joys in life is sitting down to a huge plate of food. But when you’re watching calories it can get downright depressing if that plate is harboring a thin slice of steak and a dollop of steamed rice. This is where wet carbs come in. Foods that are high in fiber and loaded with water typically have very few calories, which means you can scarf them with impunity. Moreover, the body expends tremendous energy processing this type of carb. Studies performed at Penn State University showed that eating a lot of food is one of the keys to feeling satisfied, and satisfaction is the key to sticking to a weight-loss program. To keep your weight low and your satisfaction high, focus on foods such as cucumbers, grapefruit, tomatoes, cantaloupe, grilled fish, strawberries, yogurt, and vegetable soups--all of which contain an abundance of fluid and fiber.
Power Up
If you can’t get in five or six small meals per day, eat between-meal protein shakes. This will keep your energy levels up, your amino-acid pool steady and your muscles growing.
Faster Fat Loss
To boost endurance and accelerate fat loss, add one long run a week (one or two hours) to your training efforts. Speed doesn’t matter on these runs. Build distance very gradually, increasing weekly by no more than a mile (or 10 minutes).
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Priority Training
If you notice that one body part, or portion of a body part, begins to lag in development compared to the other muscle groups, try a priority-training approach. Always train the weak or slow-growing muscle first in your workout. For example, if your rear deltoids are slow-growth muscles, do rear laterals first in your shoulder workout, not last as you normally would. (Of course, warm up the entire deltoid complex with light overhead presses before you launch into your workout.)
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Multitask
Multijoint exercises such as bench presses, squats, deadlifts, overhead presses, and chins allow you to manage more weight than you can with isolation movements. This not only leads to gains in muscle strength, size and density, but also results in increased growth-hormone and testosterone levels.
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Multitask
Multijoint exercises such as bench presses, squats, deadlifts, overhead presses, and chins allow you to manage more weight than you can with isolation movements. This not only leads to gains in muscle strength, size and density, but also results in increased growth-hormone and testosterone levels.
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Burn Calories in the Sand
By running barefoot on soft sand you’ll expend 1.6 times more energy than you would on a hard surface, so it’s a real calorie burner. But don’t try sand running until you’ve done some conventional running first. Even guys accustomed to long runs should curtail their usual distances and pace the first time they hit the beach. Limited traction and poor stability make the aerobic demands enormous; almost immediate oxygen debt is the price of being overzealous. If the going is too tough, zigzag between soft and hard sand. Careful with your choice of swimwear.
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Recover Faster
Eating immediately after a workout and then again two hours later is one of the best habits you can adopt for your growing muscles. The first two hours after a workout is a window of opportunity in which your muscles replenish and store glycogen at almost twice the rate they otherwise do. A study at the University of Texas showed that a combination of protein and carbs will expedite energy uptake faster than if you ate them separately.