6 expert Tips to Get You Fitter Than Ever in 2018
Whether you’re training for a half marathon for the first time, learning how to lift weights, or joining a group fitness experience, the following general fitness tips will help you reach your goals.
OK, you just took a giant leap forward by resolving to make fitness a priority in your life….Now what? Beginning a training program for the first time can be a daunting and confusing adventure without some guidance on how to reach your fitness goals safely, effectively and efficiently. Whether you’re training for a half marathon for the first time, learning how to lift weights, or joining a group fitness experience, the following general fitness tips will help you reach your goals.
“Even if you are gym veteran with substantial experience, these nuggets of advice come straight from the experts, and can become your greatest allies as you get fitter and healthier than ever in 2018.”
Create a Program, Start Out Slow
A training program that lays out your goals and a plan to achieve those goals, including methods to track and monitor your short and long term results will be indispensable for your fitness success. Your program should begin with basics that build to steady results and slowly but surely lead up to the bigger goal.
Make Weight Training a Priority
Cardiovascular exercise promotes high calorie burn, builds endurance, and strengthens your cardiovascular system, but will not build lean muscle or increase muscular strength. To produce desired results including significant changes in muscle tone, fat loss and improved fitness weightlifting must be prioritized in your fitness regimen. Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in the gym increases, extending the ‘burn’ time hours after your workout.
Do More Compound Exercises Than Isolated Movements
There are several reasons for this:
*Compound Exercises train many muscles at once. The more muscles you can effectively train in a given exercise, the more overall muscle you can build as a result. Compound exercises are more time efficient, doing more work with more muscle than isolated movements.
*Compound Exercises allow you to lift heavier weights. The best compound exercises put dozens of muscles and multiple joints through a large range of motion. Consequently, compound exercises enable you to move more weight than isolation exercises and thus better progressively overload your muscles. This is significant because the better you can progressively overload your muscles, the faster they grow.
*Compound Exercises significantly raise testosterone and growth hormone levels. The magnitude of post-workout elevations in anabolic hormones relates to the amount of muscle involved in the workout. Research shows that compound exercises produce larger increases in both testosterone and growth hormone than isolation exercises. The increase in these chemicals have additional positive effects on your fitness results.
Don’t Skimp Out on Good Food
Eating is a crucial part of getting fit! Your muscles can’t grow if you aren’t feeding them enough nutrition. Protein is the building block of our muscle tissues and will support muscle recovery and building strength.
When weight training, optimum dense muscle growth, as well as faster muscle recovery require about 1 gram of protein for every pound of body weight. Complex carbohydrates such as whole-grains and sweet potatoes enable your body to regain energy, recover, and give your muscles fuel to complete the next workout.
Incorporate Enough Rest Days Into Your Program
For beginners, working out often and hard becomes the norm very quickly. A new fit lifestyle is an exciting new change, and it doesn’t take long to fall in love with exercising regularly. The easy motivation and abundant enthusiasm is critical for success, although overdoing it and not taking the time for rest and recovery will sabotage a training program and diminish results despite all the hard work. Besides negatively affecting results, lack of or insufficient rest can lead to getting sick or injured, and this will put you out of the gym even longer than a regularly scheduled rest.
Since humans are basically creatures of habit, when we find one kind of workout we love, we tend to stick with it day in and day out. Fitness levels are greatly affected through cross-training and mixing up the type of workouts performed. Workout programs mixing up strength, stamina, flexibility and athletic movements will yield a broader range of fitness and health.
Imagine how much stronger and more flexible your body will be next time you hit the gym. Success in your fitness program is all about giving your body a well-rounded program that will keep it guessing and growing. And always remember to have fun with it!