I am taking a short trip to my native land Australia, in a month. I will be using these tips to stay in shape while I indulge in everything aussie.
1. Do 30 min of physical activity in the morning- A walk, run, some bodyweight exercises, anything. Chances are you will caught up doing stuff later in the day. Get up 30 min earlier and get some activity in. Your waistline will than you.
2. Master the Fine Art of Improvisation - Weight, is weight. The body does not care if it is a dumbbell or a milk jug. Think outside the box and get creative. It will not be the best training of your life, but it will be something. Something is better than............. nothing.
Here are 2 factors you should use in your training, starting today.
1. Consistency - No magic pills or potions will get you the body you want. No short cuts to success. You need to show up and train. Just showing up is the single most important thing.
2. Focus - This is what I see people lack. No cell phones. Stop checking out the beautiful people. Have a single minded focus when training. Be present.
Just read a short article by injury specialist and exercise physiologist Rick Kaselj, MS suggesting the position you keep your knee in, is partly causing knee pain.
Positions include 1. sitting down with your knees bent. 2. With your feet crossed 3. Your feet behind you and under your chair.
How often do you find yourself in those positions? Me, a lot. Here is a quick simple fix. While you are sitting at your desk, on the couch, in a meeting, or watching a movie, remember to keep your knees straight when you can to decrease stress on the knee. While in that position, squeeze your quad muscle, hold that squeeze for 3- 5 sec. Repeat 5-10 times on each leg.
Hope this helps.
Here is a great warm up you can use before your training to loosen stiff muscles and to get you ready for a great training
Most of the time it is easy said than done. That's why I like you tips and tricks that you can take and use straight away. Something that is easily applied. Like this...........
Break your snacks into bite size pieces nest time you are about to mindlessly eat. For example at the movies. In a study from the Netherlands, people who ate small, pre-measured bites of food while watching movies took in about 30 percent fewer calories than those who were given large or unregulated bites.
Try it next time you go to the movies
Hungry already? When eating today, put your fork down between bites and thoroughly chew your food. It is a effortless way to cut calories and also to enjoy your food more. No fork food for lunch? Put that sandwich down between bites for the same effect.
I often to get the question ' what do I eat after a weight workout?' Or 'when do I eat after a weight workout?'
The optimal time to eat is 30 min after a training. Your muscles have a negative protein balance after you finish your training. If you leave it any longer than 1 hour after a weight workout to eat you will start to lose muscle and lose all the benefits you ju...st worked so hard on.. Thus holds true even if your goal is to lose weight or gain muscle.
What do I eat after a workout depends on your goals. If your goal is to build or maintain lean mass then a protein shake with some quick acting carbohydrates is your best bet. A ratio of 3:1 carbs to protein ratio is best. If it's your goal to lose weight then you want the protein with a slow acting carb like a banana/apple. Keep quick acting carbs to a minimum when trying to lose weight.
Take this advice and act on it!
Here are some questions I would like for you to consider before you start your journey to looking awesome.
1. How busy is your life?- This will determine the length of time you exercise and how many days per week. Have to fit exercise into your life style, not the other way around.
2. How much stress do you experience on a daily basis?- ...If you deal with a lot, you need to incorporate stress busting training that is fun and you look forward too. If it's not fun.... you will not stick with it.
3. How much workout experience do you have? - Rome was not build in a day. If you have had a long break, or unsure how to go about it, ask your gym for a fitness assessment with a personal trainer. These are free AND the trainer will give you helpful advice to get started.
ALWAYS LOOK BEFORE YOU LEAP.