Fitness Tips

Before beginning any workout or physical activity, it is essential that you consult your physician.  Whether you are in a beginner, intermediate or advance level, it is equally important to set a work out program that includes the following:

1. Cardiovascular Exercise
2. Strength Training
3. Flexibility
4. Proper Nutrition

Stay focused and stay with your exercise program.  Keep this in mind.

1. Avoid Plateaus
2. Take Breaks
3. Stay Motivated!!

Your motivation is crucial.  Avoid strolling around the gym and taking long breaks in between workouts.  If your goal is to get fit and workout, your key is to stay focused and committed to a program and goal.  This is where it starts for you.

First Step: Commitment.  Focus.  Make no excuses and get to that gym.  You will feel better when you do.  Set a schedule to go 2 to 3 days a week – without fail.  Change your on/off days around, break the monotonous in your schedule.  Whatever works best for you but committing to the 3 days a week.

 Choose your best time of the day.  If you’re a morning person, you may want to work out early mornings.  If you prefer and or feel more motivated after work then set your work out schedule without fail.  Again, find your best time of the day and stay committed!!

Second Step: Always warm up – 5 to 10 minutes on the elliptical machine, bike or light jogging.

Third Step: Do less. Forget about 3 sets. One set of 10 to 20 with enough weight to tire the muscle – not to the point of pain or strain (you do not want to get hurt). This yields 90% of the benefit of 3 sets in 1/5 of the time!!! Less boring too!!  Staying aware of your workout progress will keep you connected to what your body is doing and feeling.

Limit yourself to 6 to 9 machines and 20 to 30 minutes. Rotate your workout among upper body, core (mid-section) and legs. Keep moving. No rests. Work major muscle groups. Curls not needed. Arms are worked indirectly by chest, back or shoulder exercises. The slower you move weight the better. Do not rush through it, slow movement will work the muscle over its full range.

Fourth Step: Hop on the elliptical machine for 10 to 20 minutes. You can optionally switch to the treadmill for another 5 to 10. Work hard enough to sweat. NO READING allowed. Once you have settled into a routine, intersperse with 1 or 2 minute intense intervals (interval training) where you push your heart rate an extra 10 or 20 BPM.

Fifth Step: Cool down for 5 minutes on treadmill. Stretch at the end of each workout. Reward yourself with a few minutes in the steam room or sauna.

Create challenges for yourself.  Continue to set different goals as you progress. Join NC Bodyduilding today to help keep you motivated by network with Fitness Consultant, online Personal Trainers, Nutriton and other people that's living a healthy Lifestyle! CLICK HERE JOIN!

It doesn’t matter how often you workout or how you prefer to get your sweat on, any person who has been in the fitness world for some time will tell you that there are a few golden rules that you should follow when it comes to working out.

No matter how hard to train, if you fail to follow these basic rules, chances are that you will not see the results that you are hoping for. Get ready, because here are the golden rules of working out

1. Choose a workout that you enjoy

There is no point signing up for 12 weeks of painful bootcamp if you are genuinely going to hate it. Look for a workout that inspires you to keep training and that you genuinely enjoy. Sure you may not enjoy every moment of it, but overall you should look forward to your workouts.

2. Do cardio

If you’re into strength training it can be all too easy to forget your weekly cardio. Experts suggest making sure that you do at least 20 minutes of challenging cardio, three times a week. If you are trying to lose weight then doing up to 60 minutes of vigorous cardio, five times a week is about the maximum you should be doing.

As we age, our metabolism slows down and belly fat becomes more difficult to lose. After 40, it’s much easier to lose muscle mass and water weight than actual fat. For this reason, those of us over 40 have to work a little harder than someone in her 20’s to get a toned stomach. It can be done, though—just ask Cameron Diaz! Here are some proven tips to get a flat stomach after 40.

Tip 1: Modify your dinner menu.

Switch up your dinnertime dining options to include more protein and fewer carbohydrates. Our blackened sockeye salmon with a small green salad is a great example.

Tip 2: Each a diet rich in fiber.

Fiber can help you fight fat, feel more full, and lose weight. Fiber is a component of some carbohydrates that cannot be digested. It pushes through our system and cleans it out along the way. Try a bowl of apple cinnamon oatmeal for breakfast and Skinny Quinoa with Black Beans for dinner.