1):Overview
When you are trying to improve your health through exercise, it is tempting to take shortcuts and use unnatural methods for faster results. Unfortunately, this plan of attack can lead to side effects and more problems than benefits. Taking a natural approach is better for the general population and it can also give you a greater sense of accomplishment. Consult your doctor before beginning any new diet or exercise regimen.
2):Compound Exercises
When you step into a weight room, you have the option of doing isolation or compound exercises. The difference is in the muscle-fiber recruitment. Isolation exercises target one muscle at a time; compound exercises target more than one. To get the fastest gains, base your workouts around compound exercises like bench presses, squats, shoulder presses, deadlifts and back rows. Save isolation exercises like triceps kickbacks, leg extensions and chest flies for the end of your workouts, the Fitness Health Zone website recommends.
3):Heavy Resistance
People who are trying to "tone up" are often fooled into believing that you need to use light weights to achieve definition. If you lift light weights, you will not tax your muscles enough to see changes in size or definition. With all of your exercises, aim for a resistance that you can lift eight to 12 times, and perform three to five sets.
4):Cardin
Cardiovascular exercise is important for overall fitness in two ways: It can help you reduce your risk of certain diseases; it can also help you burn fat or prevent it from appearing in the first place. For cardio to be effective, you need to work out long enough. The American College of Sports Medicine recommends 30 minutes of cardio for health benefits and 60 to 90 minutes for weight loss. Aim for four or five days of cardio a week. If you have a busy schedule, work out multiple times during the day. Accumulated exercise is just as beneficial a single long session.
5):Proper Form
Lifting weights takes discipline and constant attention to detail. If you perform exercises carelessly, you will not get the full benefits from them and will also open yourself up to injury and muscle imbalances. With all of your exercises, make sure to use proper form; do not rely on momentum and make sure to move through a full range of motion. Take the bench press, for example. People commonly lower the bar fast and bounce it off their chest for momentum. Instead, slowly lower the bar and let it touch your chest lightly. Push it back up in a steady motion, squeeze your chest forcefully for a second and repeat. As you lower the weight, take a big inhale and exhale forcefully as you push it up. Remember to do this with all of your lifts.
6):Off Days
Muscles need to be worked hard, but they also need to be rested. If you were to do a hard chest and back workout today, and try to do the same workout tomorrow, you run the risk of injury. You will also not give your muscles long enough to heal. Take at least one day off in between muscle groups to allow for recovery.
7):Sleep
Sleep is often overlooked when it comes to fitness. If you are exhausted during your workouts, you are not going to perform optimally. While you are sleeping, your muscles also get a chance to repair because of the release of key hormones. The Centers for Disease Control and Prevention recommend seven to nine hours of sleep a night for adults. If you are serious about your body, follow these guidelines.
8):Diet and Fitness
Although exercise can take you far when you are improving your fitness, you cannot overlook your diet. If you do not have adequate fuel in your system, you will not have high energy levels during your workouts. Muscle also depends on quality nutrients for growth and repair. Avoid foods high in saturated fat, sugar and sodium, like burgers, fries, candy bars and decadent desserts. Stick with foods that are nutrient-dense instead, like fruits, vegetables, lean meats, fish, beans, whole grains and low-fat dairy products.
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