11 Secrets For Exercise Success.
If you ever look at some people who always manage to stay in shape and wonder what's so special about them, now, you may not have to. Just as there are proven "secrets" to the rich, famous and any other class in between on how they got there, there are also secrets of the slim and svelte. Follow me:
Secret #1:
Having a clear and realistic image of your own ideal body in your mind (and not Giselle Bunchden's!)
Reason it works: No one is 100% identical to another so to get a good, sound image of your own frame structure, height, and problem areas will leave you feeling more motivated rather than envious of Brazilian beach beauties.
Your Method: Specifically decide what your ultimate goal is - to add more muscle mass, tone up certain areas or lose 20lbs - then imagine what you will look like at the end of your journey. If you can, conjure up this ideal image in your head when you're working out, feeling lazy and about to ignore your workout, or feeling a little low on self-confidence. If you can find a similar picture in a magazine or an older, leaner photo of yourself, don't be afraid to put it up on your bathroom mirror or on the fridge as a constant reminder.
Secret #2:
Focus on cardiovascular fitness as opposed to dropping lbs.
Reason it works: Researchers have found that people with good cardiovascular health were at about 50% less likely to die from heart disease, cancer and other weight related ailments. By keeping blood pressure, cholesterol, body fat and bone density at optimal levels, we are healthier and stronger for much longer than those who do not.
Your method: You should be able to walk about 2-3 miles at a steady pace of about 15-20 per mile, 3 - 4 times weekly. Aim for about 3-4 sessions of cardio for at least 45 minutes and 2-3 strength.resistance training sessions of about 30 minutes weekly.
Secret #3:
Plan your workout BEFOREHAND!
Reason it works: Not doing so would be like going to the grocery store without a list. When you plan out your routine beforehand, you ensure you are putting in the right amount of effort to maximize results. You don't get as exhausted too early on either because your mind has something to "work towards" so to speak instead of aimlessly pumping reps and not even doing them the right way.
Your method: Be as precise as possible when plotting your workout. Don't just say "Work out - Monday." Instead say "Workout - Monday (45 mins. treadmill, 15 minutes resistance upper body, 5 mins cool down.")
Secret #4:
Have a healthy, BALANCED snack an hour or so before working out.
Reason it works: During exercise, carbohydrates are the body's first fuel, so by adding protein, fats and fiber to it, it takes longer to digest. This greatly adds to the feeling of being full longer and sustains your energy for a longer time.
Your method: A fitting pre-workout meal consists of 150-250 calories coming from carbs and fats. A half of an apple with a teaspoon of peanut butter, a handful of trail mix or a cup of oatmeal will do just fine. For me, I like my MaxFlax Smoothie or a handful or so of almonds.
Secret #5:
Keep on a heart rate monitor when doing cardio.
Reason it works: This simply tells you whether you are working too hard or not hard enough.
Your method: Try this exercise to track your heart rate: Grab a monitor and get on a treadmill or bicycle. Warm up for 5 minutes and then check your heart rate. This is your base number. Now increase your intensity to a level where you feel challenged but comfortable and sustain for 20-30 minutes. Cool down by walking or biking at a slow pace and see how long it takes to get your heart rate back down to that base number. Your ideal goal over time is to reduce the time it takes to cool down to normal again within 2 minutes. The faster you recover, the fitter you are!
Secret #6:
Develop an arsenal of strengthening moves for each specific body part. (Like the precise moves in P90X, targeting specific body zones).
Reason it works: Many areas of the body have complex muscle groups which require "special attention" in order to tone and totally define them such as the back, legs and triceps. You will see results much faster if you hone in on these areas.
Your method: To improve your tricep strength and definition, complete 10-12 reps of each of these exercises back to back: dumbbell kickbacks, tricep press-downs and triceps extensions. Rest for 30 seconds and repeat twice.
Secret #7:
Contract your abs periodically throughout the course of the day.
Reason it works: Contracting your abdominal muscles as opposed to doing crunches engages the deeper muscles that are responsible for keeping your tummy flat and taut.
Your method: Don't think that ab exercises can only be done on the floor or at the gym. Whether you're standing a line at the bank, stuck in 5 o'clock traffic or playing with the kids at the park you can work these middle muscles that will keep your posture upright as well as flatten that tummy. The most affordable tummy tuck known to man!
Secret #8:
Increase the intensity of your work outs across the board.
Reason it works: You up the ante and burn tons more calories!
Your method: Gradually increase the speed at which you work out or the workload. You can get twice the benefits of a work out done in the same amount of time if you intensify it at short intervals.
Secret #9:
Bury the word "routine" from your exercise vocabulary.
Reason it works: The human mind gets bored of the word "routine" as well as the body if you do the same type of work-out "routinely".
Your method: Keep the body guessing and fighting to keep up with all your new "demands". By taking an occasional Pilates class or inline skating, you force your body to use muscles it forgot it had. Mix it up and keep the mind excited and entertained at the same time so you stay motivated.
Secret #10:
Make friends with the trainers at the gym.
Reason it works: If you get to know them, they will look out for you. If they see you flailing your arms or hunching over, they'll help you out by showing correct form and offer you other helful advice (free of charge).
Your method: To break the ice, I would suggest (between clients of course!) approaching and introducing yourself as the "newbie" to the club. Ask about a particular machine or the correct type of tennis you should be wearing. Show your thankfulness and respect for what they do daily and they will - more than likely - remember you later on.
Secret #11:
Consider exercise as THE REWARD!
Reason it works: Exercise is not just a means to an end, it is the end! If you love Yoga and the tight tummy it has given you, does that mean you will stop now? Of course not! Consider the now taut tummy as a great side-effect of your Yoga regimen.
Your method: The next time you feel stressed and want to grab for a sugary snack, hit the gym or go for a brisk walk. Not only will you feel better afterward but you will look better as well.
Exercise is not torture once you don't see it that way. It is a means of staying healthy, strong and supple for a lifetime!
Secret #1:
Having a clear and realistic image of your own ideal body in your mind (and not Giselle Bunchden's!)
Reason it works: No one is 100% identical to another so to get a good, sound image of your own frame structure, height, and problem areas will leave you feeling more motivated rather than envious of Brazilian beach beauties.
Your Method: Specifically decide what your ultimate goal is - to add more muscle mass, tone up certain areas or lose 20lbs - then imagine what you will look like at the end of your journey. If you can, conjure up this ideal image in your head when you're working out, feeling lazy and about to ignore your workout, or feeling a little low on self-confidence. If you can find a similar picture in a magazine or an older, leaner photo of yourself, don't be afraid to put it up on your bathroom mirror or on the fridge as a constant reminder.
Secret #2:
Focus on cardiovascular fitness as opposed to dropping lbs.
Reason it works: Researchers have found that people with good cardiovascular health were at about 50% less likely to die from heart disease, cancer and other weight related ailments. By keeping blood pressure, cholesterol, body fat and bone density at optimal levels, we are healthier and stronger for much longer than those who do not.
Your method: You should be able to walk about 2-3 miles at a steady pace of about 15-20 per mile, 3 - 4 times weekly. Aim for about 3-4 sessions of cardio for at least 45 minutes and 2-3 strength.resistance training sessions of about 30 minutes weekly.
Secret #3:
Plan your workout BEFOREHAND!
Reason it works: Not doing so would be like going to the grocery store without a list. When you plan out your routine beforehand, you ensure you are putting in the right amount of effort to maximize results. You don't get as exhausted too early on either because your mind has something to "work towards" so to speak instead of aimlessly pumping reps and not even doing them the right way.
Your method: Be as precise as possible when plotting your workout. Don't just say "Work out - Monday." Instead say "Workout - Monday (45 mins. treadmill, 15 minutes resistance upper body, 5 mins cool down.")
Secret #4:
Have a healthy, BALANCED snack an hour or so before working out.
Reason it works: During exercise, carbohydrates are the body's first fuel, so by adding protein, fats and fiber to it, it takes longer to digest. This greatly adds to the feeling of being full longer and sustains your energy for a longer time.
Your method: A fitting pre-workout meal consists of 150-250 calories coming from carbs and fats. A half of an apple with a teaspoon of peanut butter, a handful of trail mix or a cup of oatmeal will do just fine. For me, I like my MaxFlax Smoothie or a handful or so of almonds.
Secret #5:
Keep on a heart rate monitor when doing cardio.
Reason it works: This simply tells you whether you are working too hard or not hard enough.
Your method: Try this exercise to track your heart rate: Grab a monitor and get on a treadmill or bicycle. Warm up for 5 minutes and then check your heart rate. This is your base number. Now increase your intensity to a level where you feel challenged but comfortable and sustain for 20-30 minutes. Cool down by walking or biking at a slow pace and see how long it takes to get your heart rate back down to that base number. Your ideal goal over time is to reduce the time it takes to cool down to normal again within 2 minutes. The faster you recover, the fitter you are!
Secret #6:
Develop an arsenal of strengthening moves for each specific body part. (Like the precise moves in P90X, targeting specific body zones).
Reason it works: Many areas of the body have complex muscle groups which require "special attention" in order to tone and totally define them such as the back, legs and triceps. You will see results much faster if you hone in on these areas.
Your method: To improve your tricep strength and definition, complete 10-12 reps of each of these exercises back to back: dumbbell kickbacks, tricep press-downs and triceps extensions. Rest for 30 seconds and repeat twice.
Secret #7:
Contract your abs periodically throughout the course of the day.
Reason it works: Contracting your abdominal muscles as opposed to doing crunches engages the deeper muscles that are responsible for keeping your tummy flat and taut.
Your method: Don't think that ab exercises can only be done on the floor or at the gym. Whether you're standing a line at the bank, stuck in 5 o'clock traffic or playing with the kids at the park you can work these middle muscles that will keep your posture upright as well as flatten that tummy. The most affordable tummy tuck known to man!
Secret #8:
Increase the intensity of your work outs across the board.
Reason it works: You up the ante and burn tons more calories!
Your method: Gradually increase the speed at which you work out or the workload. You can get twice the benefits of a work out done in the same amount of time if you intensify it at short intervals.
Secret #9:
Bury the word "routine" from your exercise vocabulary.
Reason it works: The human mind gets bored of the word "routine" as well as the body if you do the same type of work-out "routinely".
Your method: Keep the body guessing and fighting to keep up with all your new "demands". By taking an occasional Pilates class or inline skating, you force your body to use muscles it forgot it had. Mix it up and keep the mind excited and entertained at the same time so you stay motivated.
Secret #10:
Make friends with the trainers at the gym.
Reason it works: If you get to know them, they will look out for you. If they see you flailing your arms or hunching over, they'll help you out by showing correct form and offer you other helful advice (free of charge).
Your method: To break the ice, I would suggest (between clients of course!) approaching and introducing yourself as the "newbie" to the club. Ask about a particular machine or the correct type of tennis you should be wearing. Show your thankfulness and respect for what they do daily and they will - more than likely - remember you later on.
Secret #11:
Consider exercise as THE REWARD!
Reason it works: Exercise is not just a means to an end, it is the end! If you love Yoga and the tight tummy it has given you, does that mean you will stop now? Of course not! Consider the now taut tummy as a great side-effect of your Yoga regimen.
Your method: The next time you feel stressed and want to grab for a sugary snack, hit the gym or go for a brisk walk. Not only will you feel better afterward but you will look better as well.
Exercise is not torture once you don't see it that way. It is a means of staying healthy, strong and supple for a lifetime!
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