Duration of exercise
You may not be exercising long enough. Try stepping it up to five 45-minute cardio workouts per week. That sounds like a lot of exercise, but it's not forever, just until you reach your goal.
Intensity of exercise
For both cardio and weight training, the key may be to bump up the intensity of your workout. Do this by working at a higher target heart rate on the cardio machines or taking less of a break between weight exercises.
Type of exercise
Change up your exercise so your body doesn't plateau. Your body gets used to something and stops being as affected by the workout.
You can exercise more than anyone else at the gym, but if you’re eating too much, the weight isn’t going to come off. 24 Hour Fitness trainers work with clients to develop meal plans – based on their food preferences, metabolism and activity level – to create a calorie deficit in order to lose weight
Remember how easy staying in shape was when you were a kid? From riding bikes with friends to playing catch with dad in the backyard, it seemed liked there was never a moment of boredom. Well, today’s kids are still fighting boredom, but now they’re doing it with video games and instant messenger.
Kids who are physically active:
- Are less likely to be overweight later in life.
- Have a lower risk of developing Type 2 diabetes.
- Have stronger bones and muscles and leaner bodies.
- Mentally perform better and are better able to handle everyday stress.
The United States Department of Agriculture recommends that children ages 2 and older get 60 minutes of physical activity a day. Make sure that you choose age appropriate activities to keep you child interested and wanting more. Here are some ideas:
Men and women may have been created equally, but our bodies are certainly built differently. So what are the best exercises you can do to get your body in tip-top shape?
Women have a tendency to be a little more bottom heavy than men. The best thing to fight that? Cardio. Incorporate some sort of aerobic activity like walking into your fitness routine. To see even better results:
- To slim thighs, simply do squats 3 times per week on alternate days.
- Stand with feet shoulder width apart with toes pointed forward.
- Squat down until it looks like you’re sitting in an imaginary chair.
- Return to standing.
- Do 2-3 sets of 10 repetitions.
- Start off using only your body weight and build up the resistance over several weeks.
Want to look even slimmer? Create an illusion by building up your shoulders. It will help balance out your hips and will give your body a more all-over toned appearance.
Dumbbell Lateral Raise
- Stand with your feet slightly apart, knees flexed, toes pointed forward.
- Hold a light dumbbell in each hand (3-5 pounds).
- Slowly lift your arms until they reach shoulder height (form a T-shape).
- Return them to your sides.
- Do 2-3 sets of 10 repetitions on alternate days.
Sometimes all you need to put a little more bounce in your step at the gym is a hot new accessory. And what better than one that actually helps boost your performance? Here are the hottest accessories for 2008:
Yogitoes Skidless Mat
Tired of slipping around on your towel-covered yoga mat? Yogitoes has the answer. Their skidless mat is made with 100% silicone nubs to provide friction and prevent slipping. They are also super absorbent and provide a hygienic layer between you and your mat.
Exclusively designed for women, Sherpani bags simply make sense. The fun colors and sleek lines will draw your attention, but it is the details in the bag itself that make it a must have. Take the Meta—a super wide opening makes it simple to get in and out of, a pocket for wet clothes, a removable bag for shoes, 2 external zippered pockets, a key fob and 3 mesh pockets. Combine all that with comfortable straps and the signature floral print interior and it is, quite simply, the perfect gym bag.
Water versus sports drinks. There is no shortage of ways to stay hydrated while you’re working out, but how do you know which one to choose and are any of them really better than water?
If you’re working out for less than 60 minutes, water is the way to go. This calorie-free option will keep you hydrated and regulate your temperature. Don’t forget the best thing about water—it’s free!
If you’re sweating it out for over an hour, chances are you actually do need a sports drink. Look for one with 60 to 100 calories per 8 ounces. The carbohydrates will give you the energy you need for performance. If you’re working out for 3-5 hours, you should find a drink with electrolytes. Electrolytes aid in the absorption of fluids in the bloodstream and replace sodium in the body that you lose as you sweat.
Remember to hydrate BEFORE you work out. You should have a few glasses of water in the hours leading up to your workout and another glass 15-30 minutes prior. Stay hydrated during your workout with another 8 ounces per 15 minutes of exercise.
Always watch for the early signs of dehydration:
- Increased thirst
- Dry mouth
Drink up and you’ll be on your way to a better body in no time!
Sorry I haven’t been around, but I have been going through the jury selection process and was finally dismissed late Tuesday afternoon. Today I had my training session with Shep and I almost couldn’t hang. I have been to the gym once in the past week or so cuz of jury duty and I can’t believe how tired I felt. It definitely got me motivated to keep going, though. I’m really going to focus on my cardio to build up my stamina…as well as lose those pounds around the midsection. Whatever you do, do not push yourself through a work out if you are feeling dizzy, nauseous, or light headed…you will only hurt yourself. Shep let me take longer breaks than I usually do and we actually finished about 10 minutes earlier. Also, eat or drink something with sugar, it should help. And….always make sure you eat about 45 minutes to an hour before you work out. If you don’t, that can also make you feel light headed and nauseous.
It’s really getting close to my Memorial Day weekend in
Do you have to work at keeping your weight down?
I was overweight as a child, until I started playing sports in high school. I have to watch my diet, exercise regularly and run – on the treadmill and outdoors. I’ve kept weight off, but more importantly my body has been transformed by gaining muscle mass. I now have 17 percent body fat.
Is it hard to follow the same advice that you give your clients?
Yes, it’s hard to follow my own advice, but I can relate with my clients. I know it’s difficult to resist a drink or piece of cake at a social function. I love food, so it’s a constant battle.
Do you adopt the same nutrition and workout habits that you suggest for clients?
Yes, I do. It’s important for my clients to see me working out on the floor or on the weekend, doing the same things I instruct them to do.
How do you fit in your workouts?
Most of my training appointments are in the morning or after the workday. Every morning I bring my gym bag to work, so after morning appointments with clients, I do my own weights and cardio.
What's the best advice you can give someone who's discouraged about their weight?
Food is not the enemy. When I learned that it’s good to eat nutritious foods often, it changed my life.
Summer is just around the corner and it’s around this time that you start to realize you abandoned your New Year’s Resolution to “look great come swimsuit season” way too early. But put down that paper bag and breathe easy, all hope is not lost. It’s not too late to get back on track by planning your workout to get the results you want.
Know what you want. First, decide what you need fitness to do for you. For instance, you want to the body of your favorite celeb, you want to be stronger, or maybe you want to build up your endurance so you can run your first marathon. That’s your starting point! Now, get a fitness test at your gym, time yourself running your fastest mile, or weigh yourself and measure your waist, hips and thighs at home. You now have an idea of where you are.
Take it one day at a time. This mantra works when breaking old habits or making new ones. I know I get overwhelmed at the thought of committing to anything, but when you break it down into tiny goals (exercise today as soon as I get home, no chocolate today, etc.) it makes it a lot more feasible.
Do whatever it takes. If you know that you are not a morning person, then don’t tell yourself that you’re going to get up at 5 am to exercise. If you know you hate to exercise, find a way to be active that doesn’t feel like exercise at all. If you have a hard time pushing yourself enlist the aid of a trainer. Figure out the problem that keeps you from hitting your goals and then implement a solution to keep that weakness at bay.
Don’t forget where you came from. At the end of one month, get out that piece of paper with your measurements or running time. Now, see what’s changed. This is your new starting point for the next month and also tangible proof that you're either doing things right or that you need to work a little harder. Take this opportunity to think about your workouts and what you can do more effectively or what might be more fun and make those changes.
Ever feel like running away from all the stress in your life? Get moving. Research has shown that exercise may be exactly what you need. In fact, a mere thirty minutes a day is all it takes to significantly and instantly boost your mood.
Get a “Runner’s High”
Endorphins are produced by the pituitary gland during intense aerobic activity creating what is otherwise known as a “runner’s high.” They have a similar effect on the body as opiates producing a sense of exhilaration that can last up to 12 hours. Some of the best activities to get those endorphins flowing include aerobics, swimming, bicycling, weight lifting and, of course, running.
It doesn’t take a scientific study to tell you that when you look good, you feel good. Exercise helps you build a more positive body image and it gives you a huge sense of accomplishment when you are able to meet and surpass your fitness goals. Working out also helps build better posture which goes hand-in-hand with confidence.
Working out isn’t all about lifting weights and running on
the treadmill. Remember recess? It was all about being active and having a
terrific time. Join a sports team or
check out the dozens of classes ranging from kickboxing to dance that are being
offered at your local 24 Hour Fitness.
Having fun during your workout is definitely something to be happy
Sleep Better, Age Less
The majority of Americans aren’t getting enough sleep. Working out helps the body make the most out of the hours it does get making you feel that much better. Aerobic activity has also been shown to increase antioxidant activity which helps slow down and even prevent the aging process. Combine the two with a healthy body mass index and body fat and it will keep you looking young longer.
Still not convinced to try working out as therapy? Consider this: there are no negative side effects. You’d better watch out though—feeling (and looking) this good can definitely be addictive!
Staying fit around people who don’t can seem as difficult as getting through the holidays without gaining a pound, but by implementing a couple of easy to follow tips into your day-to-day routine, you’ll see how effortless it is to maintain your fitness goals.
- Eat breakfast. Even if you’re too rushed in the mornings to have a proper breakfast, a hard-boiled egg, piece of fruit and yogurt or a breakfast bar will help you get off to a good start and keep you from snacking.
- Hit the gym in the morning. It’ll give you energy for your day and will get it out of the way so you can’t make excuses later.
- Stash a pair of athletic shoes under your desk at work and go for a walk on your lunch break. *Bonus: The fresh air will make you more productive and help you get through that afternoon slump.
- Keep snack bars, low-fat string cheese and fruit on-hand for emergencies. Remember that some bars are better for you than others so check the nutritional information before grabbing the one that sounds the most like a candy bar.
- Drink lots of water. Did you know that thirst is often misinterpreted as hunger? Have a glass of water the next time you feel like you’re starving. It’ll help you distinguish between the two and will fill you up at the same time.