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10 Workout Secrets


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10 Workout Secrets From the Pros culled webmd.  By Carol Sorgen  

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?

1. Be Consistent

Chase Squires is the first to admit that he’s no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races.

His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

“It all started with 20 minutes on a treadmill,” he says. “The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don’t do it consistently.”

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

Strength training. Even 20 minutes a day twice a week will help tone the entire body.
Interval training. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout,” says Cedric Bryant, PhD, FACSM, chief science officer for ACE. “It is an extremely time-efficient and productive way to exercise.”
Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

“Don’t strive for perfection or an improbable goal that can’t be met,” says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). “Focus instead on increasing healthy behaviors.”

In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

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.”

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the AARP web site. “You don’t need fancy exercise gear and gyms to get fit.”

If you’ve got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

“If you hate weights, don’t go to the gym. You can lose weight and get in shape with any type of training or activity,” he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it’s not something you’ll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

“Working out while you have the most energy will yield the best results,” Theodosakis says.

8. Call In the Pros

Especially if you’re first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.

“For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics,” he says. “By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance.”

9. Get Inspired

“Fitness is a state of mind,” says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine’s tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. “Who inspires you?” he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don’t give up.

“Hang in there, and you’ll see solid results.”

Now get moving SL Fabz 🙂

xoxo

SL

 

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17 Comments

  • Reply
    Gozie
    July 13, 2013 at 6:09 am

    Wow I enjoy evey bit of it… Pls keep it up ok.

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    Emmanuella Felix
    July 13, 2013 at 6:50 am

    I love It ,and wnt

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    Echigeme Ijeoma EtuI
    July 13, 2013 at 6:52 am

    Tnk u 4 posting this, 4 me it came timely, been struggling to loose weigth nd also trying to concieve after 9yrs of marriage, its been a challenge but this article has encouraged me to keep at it nd not give up. Tnx again Steph!

  • Reply
    Emmanuella Felix
    July 13, 2013 at 7:05 am

    I love it, and I wish to do it. 10 workout Serect is lovely am prayin 4 God 2 strengthen me. I know dat I can do it by his grace…..

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    precious
    July 13, 2013 at 9:47 am

    Nice one. Thanks stehpy

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    ukaegbu jennifer
    July 13, 2013 at 10:28 am

    Am really inspired thanks to you stephanie

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    ukaegbu jennifer
    July 13, 2013 at 10:34 am

    I want to be slim and fit in my stature what can of exercise do I need

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    owen
    July 13, 2013 at 4:41 pm

    Educating! Thanks Stephanie.

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    Candy Rex
    July 13, 2013 at 6:13 pm

    well, i have to admit i’ve come to love working out. a couple of months ago i put on weight. it was so obvious that everyone told me about it.and considering I am average in height it did not look good on me. It was just a thin line b/w my stature and that of a football, lol; I lost confidence and I knew I had to do something about it. I started jogging; I made sure I was consistent. I learnt to make it a daily routine before I go to work. The result is worth the pain. I am back to my normal self and better. I feel and look smart; when I look at myself in the mirror I like what I see. I also watch what I eat now. Daily excercise makes my day complete. I don’t ever plan to stop cos its worth the pain and stress. Thanks for these tips Dear Steph, they’ll sure go a long way in helping me.

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    tega
    July 13, 2013 at 8:12 pm

    looking good lady

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    cathy
    July 13, 2013 at 9:08 pm

    can be difficult sometimes mehn. i tried but stopped on the way and grew even fatter 🙂 anyways i am going to start again after reading this piece

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