Top 10 Fitness Tips To Tighten Up and Sculpt Your Body
Fitness Tip #1
Write down your goals and be specific. Dont just say, "I
want to lose weight". A good example may be to lose ten pounds
by June 1st. When you write down your goals they become more realistic
and easier to achieve because they are more than just a random thought.
It's just like when you need to reach a new destination when you're
driving in your car. If you don't have the directions you may never
get there. Get a map and you will get to your destination!
Fitness Tip #2
Now that you have your goals listed, write down what you are going
to do in order to reach each one of those goals. An example is,
"I will lift weights and do cardio four times each week and
eat more protein". Or another example might be, "I will
eat every three hours and include at least 25 grams of protein in
each meal". Having a plan is like a map and it will make your
goal more attainable. Talk to a fitness expert at your gym or begin
reading magazines to learn more about how to reach your goals.
Fitness Tip #3
Take a "before" photo of yourself today! This way you
will be able to see exactly what you look like. Many of us dont
want to have our photos taken but we need to face our true physical
body straight on. Keeping the camera hidden is not going to hide
the weight and it may only make your situation worse.
Fitness Tip #4
Get your body composition tested so you know your starting point.
Getting your body composition tested every 6 months is very helpful.
When we are trying to gain or lose weight, the scale is not the
best way to track our progress. The results from a composition test
tells us what kind of weight we are gaining or losing and what we
are made of today (muscle versus fat).
Fitness Tip #5
Start reading fitness and bodybuilding magazines! Better yet, reward
yourself with a subscription. From reading magazines such as Muscle
& Fitness, Oxygen, Muscle Mag,
Flex and 'Ironman', I have educated myself about how
to eat to attain a rock hard and lean body! The learning never stops
and I still read each and every issue of Oxygen and often pick up
other magazines as well.
Fitness Tip #6
down what you are eating and drinking throughout the day and when
you're consuming those foods and beverages. This is important because
you will learn what foods are causing you to gain weight, or lose
it. Plus, when you are writing down every food that goes into your
mouth its much harder to record that you scarfed down 3 chocolate
brownies and you might decide not to eat them next time. You will
find yourself more conscious about each food choice you make and
you will begin to pick healthier meals.
Fitness Tip #7
Eat 5-6 small meals a day, every three hours. When we eat often
our metabolism speeds up and we burn more calories at rest. We also
think better, have less stress and have more energy. Since our bodies
can utilize only so many calories at one time, eating more often
and in smaller portions is the only way to eat to optimally burn
fat and build lean muscle.
Fitness Tip #8
Eat until you are no longer hungry and NOT until you are completely
full. There will always be another meal so be patient! Keep busy
in between meals and find other ways besides food to spend your
time (go out for a walk or take your dog to the park).
Fitness Tip #9
Work up to drinking at least two liters of water a day. One liter
of water can be consumed during your workout. At first, you may
find this hard but your body will start to crave water. Drinking
water will help you feel refreshed, help relieve headaches and curb
your appetite. To make it taste better, add a squeeze of lemon juice
to your water.
Fitness Tip #10
Buy a nutritional almanac and read how many calories are in the
foods you eat every day. As kids, we were never taught about foods
the way we should have been. We were not taught about calories and
the effects certain calories have on our bodies. Now its time
for you to take charge and educate yourself. I suggest reading the
"Nutrition Almanac" by Lavon J. Dunne which is an excellent
source of nutritional information. This book, along with the information
found in various bodybuilding and fitness magazines is the education
you should be studying up on. The bell is ringing, so let's get
Extra Tip! Results from any new diet and workout program
really start to reveal themselves in the second month so be patient
and enjoy the process. When you feel the need to cheat, keep it
to once a week and enjoy but don't overindulge! Moderation is key,
even when you're enjoying a delicious cheat meal.