12 Simple Fitness Tips
Getting in shape isn’t easy. It takes hard work, consistency, and a certain level of “crazy” to push yourself in the gym. Never look at someone who is in shape and think to yourself, “must be easy for them!”
And it doesn’t happen overnight. As I tell my clients, small things lead to big changes. You’re on the road to six-packville when you’re making small little adjustments to your lifestyle; just focusing on a hard work once in a while isn’t really going to get you anywhere. Nail one lifestyle change per week and at the end of year you’ve made 52 changes to how you live your life. Pretty cool, right?
Here in Novi at UEFP, our personal training clients shoot for a weight loss goal of one to two pounds per week. Usually their weight loss plateaus when they fail to make further changes to your lifestyle. Once they commit to making more changes, we start seeing the scale dip in our favor again.
So we here at UEFP thought we share what has worked with our clients; here are 12 simple fitness tips you can use to start making changes in your life for a fitter and stronger body.
- Pack your food: Plan ahead by taking your food with you to work or school. Leaving things to chance means eating carry out, fast food, or even having to resort to the vending machine. When it comes to optimal body composition, whole food rules.
- Learn when to eat: It’s not just what you eat, but when you eat it that matters. Eating carbs is ideal after a workout, while calorie intake should taper down as the day goes on.
- Get some sleep: We’ve talked extensively about sleep, and cited research that shows a correlation between less sleep and weight gain. Bottom line: if you’re sleeping less than six hours a night, it’s unlikely that you’ll get in peak shape.
- Know what you’re doing: Have a plan for the gym. Endurance training is for endurance athletes, strength programs are for those who need to get stronger. Don’t just exercise – train.
- Fiber rules: keep your internal plumbing clean with an adequate fiber intake. I’ve never met a client who gets enough fiber, and most come through the doors taking in less than 10 grams a day (which is about one third of what you want to get).
- Hydrate well: Carry a water bottle with you at all times. Experiencing just a 2% drop in water intake can affect strength levels; less than that and you start messing with brain health too.
- Leave a little on the training floor: Anyone can do a hard workout. The key is to workout 3-5 times a week, every week. Make sure that you “stimulate, don’t annihilate.”
- Get as much color in the diet as possible: Strawberries, carrots, broccoli, cauliflower, peppers- different colors mean a whole host of nutrients being delivered to your body.
- Run outside: If you’re training to be a better runner, run outside. Having to push your body through space with wind resistance is a much different workout than running on a machine.
- Ignore distractions: Time for working out is for working out. Ditch your phone, the paper, and the TV. Listen to music that motivates you.
- Warm up properly: Raise your body temperature through basic aerobics, then perform dynamic stretches and low difficulty plyometrics.
- Get athletic: Don’t just train your muscles – focus on improving athleticism. Train movements like the squat, focus on getting stronger, and try some light cone drills in your warm up to improve athleticism. This can reduce the chance of injuries – it’s also fun and makes you look really cool to everyone else in the gym.