Why do some people get and stay in shape and others sadly never quite get there? I recently went back to a gym that I had not been to for about 10 years, and some of the same people were there with the same out of shape bodies. I found it really interesting that they had invested so much time, with little to no results. Perhaps, you have witnessed the same at some point in your life. Here are the 10 training tips I live by.
1) NO EXCUSES
I have heard them all, from “My wife likes my beer belly” to “I don’t have the right equipment.” You don’t burn calories talking. Get rid of your excuses and focus on the body you want. Don’t go around wasting YOUR time. Make it happen.
2) USE YOUR BODY AS YOUR GYM
The best part is that you already have all the equipment you need and that’s your own body! Use it.
3) CONSISTENCY
All of the above is useless if you are not consistent day in and day out. Yes, you can take 2 days off for rest, but make sure you get 5 good workouts during the week. You can also break up workouts into shorter sessions to reach the goal of at least 5 days of working out.
4) NUTRITION
You absolutely can’t get into shape without a proper diet. I have seen people work their butts off and not see results. Every one of my clients is required to tell me what they have put into their bodies since the last session and then grade themselves. Accountability is the name of the game.
5) GET YOUR MIND AND BODY IN SYNC
Listen to your body. You know your body best, don’t listen to anyone else if you feel something is not right. From the get go, I tell all my clients to “speak up” if something doesn’t feel right. As their personal fitness trainer, I need to know it. Why? Because everyone is unique. You may have slept on your side and your left shoulder is knotted up. If this is the case, we need to do stretches to open it up before we can move on.
6) STRETCH
I am a huge believer in doing a specific exercise, then immediately stretching after, and then repeating this method over again. I want you to leave a workout feeling energized and tension free. If you are feeling tension in your body, that is like you having food in your teeth. You would floss it out right? The same goes for muscle tension- you need a specific stretch to immediately get rid of it. The longer you leave it there the worse it is going to get and it will also tighten other parts of your body in the process. There have been many times when clients come to me with knee issues and I showed them simple stretches that completely resolve their problem area.
7) VARIETY
Muscle confusion is the name of the game. I want you to work every muscle from every angle and I want to keep your mind stimulated. No time for auto-pilot. As soon as you start getting bored with your workout, start mixing up your routine. Take a class, get a trainer, try a new sport… there are countless ways.
8 ) LIVE IN THE PRESENT
This is YOUR time. If you catch your mind worrying, bring it back to the present moment. Try concentrating on feeling the burn and make it burn even more. You control your thoughts, your thoughts don’t control you.
9) SOLO or AS A TEAM
Figure out what works for you. Do you get that burning desire to achieve by yourself? Or do you need a partner to take your workouts to the next level? Maybe you are a little bit of both. It’s your choice; you know your personality best.
10) ENJOY
If you don’t enjoy it, you are wasting your time. Life is too short, and if it’s a project, you will most likely not accomplish your goal.
11) Oops……I lied. There are 11 tips. WATER!
85% of all headaches are from dehydration. My rule of thumb is to drink half your body weight in ounces scattered throughout the day. I weigh 190lbs/2= 95 ounces a day. If you worked out for an hour add on 10 ounces, so for me 105 ounces a day.
12) Oops….who ever found a trainer that can count! EFFICIENCY
Use you exercise time wisely. Don’t waste it and dilly dally between sets. Use that time to stretch and prep for the next set. Once water starts to boil, you don’t need to keep boiling it. The same goes for your body. Once you fully work out your muscle, you want to stop, and not over-train and damage it.
Watch these free tips from Oprah to make sure you exercise correctly and efficiently:
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