The best workout tips you should start today
Here is a comprehensive list of the best workout tips that will actually show you results. Always remember that the key to any fitness training regiment requires consistency in order to achieve any real improvements.
Applying these workout tips for only a week or two won’t really make a difference. You need to stay consistent when applying these workout tips and you’ll see a significant improvement in your fitness levels.
1. Drink more water
Water is an essential component when starting your workout regiment. Staying hydrated while exercising will help you to keep it moving. Your ability to perform your exercises can dwindle if you are just a little dehydrated.
According to Amanda Carlson who trains many of the world’s top athletes your performance can decrease by 25% by just losing 2% of your body weight in fluid. Drinking more water can help you train longer and can increase your endurance.
You should drink anywhere between 20 ounces of water an hour or two before training and then another 10 ounces right before your workout. If your workout causes you to sweat a lot you’ll want to make sure to drink enough water during your workout to stay hydrated.
2. Focus on your legs
Your legs are part of the biggest muscle group in your body. By consistently training your legs you will increase your overall body strength. Not only will you increase your overall strength, but you also create a more balanced appearance to your physique.
You should focus on your legs at least two days a week in order to see the best results. Make sure you allow at least 2 days in between leg workouts in order to let your muscles heal.
For men training your legs will not only help your strengthen your core but will also increase your testosterone. For women training your legs will help you to pump up your behind and get your abs more toned.
Training your legs will also help you to avoid injuring yourself by having a strong core. Squats are some of the most effective leg workouts but if you hate squats here are some leg workouts you can do instead of squats by the Amercian Counsel on Exercise.
3. Do some cardio
Cardio is not only for those looking to burn fat. Depending on the intensity of your cardio you will either burn fat or target your cardiovascular system. According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D “Aerobic exercise and resistance training are the most important for heart health”.
Aerobic exercises can help lower blood pressure and improve your circulation. Doing at least 30 minutes of cardio per day will also help increase your endurance when performing other exercises.
4. Create a Routine
Whether you’re just starting out or are a seasoned athlete creating a workout routine is an important workout tip that will help you stay focused. By working out always at the same time you will create a habit and will be more likely to stay on track with your fitness goals.
When creating a workout routine it’s best to focus on only one muscle group each day. Using “the principle of training specificity,” you will only work on the specific part, skill or muscle group you want to improve.
It’s very important to stretch before and after your workouts. Stretching your muscles before a workout allows you to minimize your chance of injury and helps your joints expand their full range of motion.
By stretching before your workout you can improve your performance on your next workout. It also increases blood flow to the muscle allowing you to get in a couple more reps.
The best workout tips for beginners
If you’re just starting out in your fitness journey then here are some of the best workout tips for beginners. Taking the first step is the most important part. With enough dedication and sacrifice, you can achieve your fitness goals.
Whether your fitness goal is losing weight, bodybuilding, or training for a marathon these are some of the first things you should do when you start working out.
6. Workout with a friend
Working out with a friend is one of the best workout tips to stay focused. By having someone workout with you they can push you to continue your workout on those lazy days.
It works both ways also, when your workout partner is feeling a little lazy you can help boost them up so you both keep on track.
7. Warm up
If your just getting started on your workout regime you’ll want to start very lighty to let your body start adapting. Going hard at the beginning can cause injury and leave you stuck waiting to heal. It’s very important to warm up before your workout order to not cause injuries.
Warming up before a workout can also help you to improve your flexibility and reduce soreness after a workout. The best way to warm up before a workout is to stretch and then perform the movements of the workout your going to do with very lightweight or just using your body weight.
8. Start Slow
If your just getting started on your workout regime you’ll want to start very lightly to let your body start adapting. Over performing at the beginning can cause injury and leave you unmotivated while you’re in pain recovering.
You’re not going to reach your goals overnight so don’t overwhelm yourself with too many expectations. It’s important to try to stay consistent in order to build a habit so try to get at least a 30-minute workout 3 times a week.
9. No freeweights
If you’re just starting out then you want to stay away from free weights. Although free weights provide a much better workout overall if you do them incorrectly you could end up causing an injury that will set you back.
Starting off with cable machines can help you practice your form and give your muscles enough strength to switch to free weights in the future. Trainers can range anywhere between $30 a session to $200 per session for higher-end trainers.
10. Hire a trainer
If you don’t have any expereince and are serious about reaching your workout goals then hiring a trainer is a great option. A good trainer can not only teach you some of thier workout tips but can also push you to reach your goals.
Some gyms will even offer you a free sesion when you join. You can always go online and learn for yourslef but when you hire a trainer they can fasttrack your reaults.
The best home workout tips
Working out from home can be a great way for you to stick with your workout regiment. It can also be difficult due to the limited equipment and maximum distractions.
You don’t need to have a full gym at your house there are workouts you can perform that don’t involve any equipment. Here are the top tips to get the most out of your home workout.
11. Create a workout space
You don’t have to build an expensive home gym. Create a space in your home where you will always work out so you can make it a routine.
You’ll want to make sure you pickup and clean the area your working out in to avoid distractions. Otherwise you might get make an excuse to do laundry in the middle of your workout.
12. Use what you have
If you dont have a home gym you can always use whatever you have around the house to exercise. From water gallons to using your own body weight you can always find some way to work out at home.
Bands are a cheap tool that can help you to add some resistance to your home workout. The more creative you are the more likely you find cleaver ways of doing your workouts at home.
13. Grab a chair
Pushups are one of the best exercises you can do at home. By using a regular chair you can do both incline and decline pushups so you can workout different areas of your chest and triceps at home.
Make sure the chair is stable before performing any exercises with it. If you are using a flimsy chair make sure you go slow in order to avoid injury.
Calisthenics was first developed in Greece during ancient times. Also known as bodyweight exercises calisthenics is a form of working out without any weights consisting of a variety of movements that exercise large muscle groups.
Examples of these exercises are running, push-ups, jumping jacks, etc. These workouts help to improve your strength, endurance, coordination, and flexibility.
15. Minimize distractions
Putting headphones on and listing to your favorite tunes can keep you in the zone and help you minimize distractions. You also want to turn off your phone and tv so you don’t get distracted.
If you’re using your phone to listen to music like many of us do you should turn off notifications or put your phone into airplane mode during your workout. Social media is the worst distractors when your working out from home.
The best gym workout tips
Joining a gym can be the best way to stay focused on your workout routine. Having a variety of workout equipment available will also help you work out all your muscle groups.
Having to pay a monthly fee for the gym can be a motivating factor for you to keep at it. There are gyms as cheap as $10 a month so it is very accessible for all budgets.
16. Buy Gloves
In order to help you train at the gym, we recommend getting a good pair of workout gloves. Gloves can help you grip bars more effectively and puts less pressure on your hands.
Gloves that have straps on them are the best because they allow you to wrap them around the bar and puts pressure around your entire arm rather than just your hand. It can also protect your hands from all the germs you may encounter at the gym and keep your hands looking nice.
17. Workout early or late
Being able to use your favorite machine at the gym is important. Getting to the gym really early or late will allow you to have first pick on your favorite gym equipment.
Most gyms open from 5am-10pm so getting to the gym when they open is a great time to workout. If you can’t get up that early you can always go 1-2 hors before they close.
18. Join a class
Joining a class at the gym is a great way to get a great workout. Most gyms offer a variety of classes like spinning, zumba, boxing, yoga or dance classes included for free with your membership.
When you join a class not only do you get a great workout but you also meet people with likeminded goals that can help you reach your goals. There are a variety of classes for men and women so there is usually something for all types.
19. Use whatever’s available
Don’t make excuses for not working out if your favorite equipment is taken. There are tons of different machines at the gym that you can use to workout.
The smith machine is a great machine that can be used for legs, chest, back and more. You can always ask one of the gym employees for advise if you can’t seem to figure out what machine to use.
20. Take a shake
Drinking a protein shake before and after your workout allows you to get the most out of your workout. Drinking a shake an hour before your workout increases the number of amino acids to your muscles which helps you get a better workout.
Drinking a shake after your workout stimulates muscle growth. The International Society of Sports Nutrition recommends drinking protein within two hours after your workout.
Most fitness enthusiasts recommend drinking a protein supplement 15–45 minutes after your workout during the “anabolic window”. If your counting carbs then you can purchase a 0 carb protein shake.
The best workout tips for building muscle
If your looking for workout tips that can help you gain muscle here are some of the top tips. Regardless if your a man or female building high-quality muscle will help speed up your metabolism and keep your body as healthy as can be.
In order to build mustcle you need to consume more calories than you burn. In order to build one pound of muscle you must consume at least 2,800 calories. By following these workout tips you can build muscle quicker.
21. No need to go heavy
Although heavyweights have always been the best way to grow larger muscles recent studies have shown the difference to be negligible. Heavier weight has always led to greater strength and muscle growth and lighter weights with more repetition lead to more endurance and definition.
The most important thing you should do is do the exercise until exhaustion. Give it your all and keep performing the exercise until your muscle can’t do another rep. The truth is that lightweights and heavyweights lead to very similar muscle growth so alternating could be beneficial.
22. Lots of Protein
Protein is one of the key nutrients for building muscle. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. In order to get stronger and build more muscle, you should consume more protein than your body uses during your workout.
Let’s say you weigh 170 pounds and you want to gain 1lb of muscle then you need to consume at least 136 grams. You can also use the 1:1 ratio by consuming 1 gram of protein per pound of weight. A study was done in 2001 by the University of Texas that found that drinking a protein shake before working out increased their absorption of protein.
23. Take supplements
You don’t have to take steroids or any supplements that might not be safe. Creatine is a great supplement that is said to be safe and can increase your muscle size. Just 5 grams of creatine per day can help you to train longer and harder.
The most creatine you should take is 10 grams a day to ensure your safety. There are also plenty of other supplements that you can take to train harder but you should do your research and make sure they are safe to take.
24. Take a rest day
Taking a day off from each muscle group is an essential part of gaining muscle. Ideally, you want to wait at least 2 days before training the same muscle group.
Your muscles heal when you rest so allowing your muscles to heal before ripping them up again is crucial to get the most out of your workout.
25. Eat breakfast
When you wake up in the morning you have essentially been fasting for the number of hours you slept. Eating a quality breakfast can help break the fast and feed your muscles.
Eating a complex carbohydrate like oatmeal will give your body energy the entire day. Eggs are one of the most popular breakfast items due to their cheap price and high protein content.
The best workout tips for Cardio
Cardio can help you slim down but it is also beneficial for your heart and respiratory system. It can also be beneficial for stress, help you sleep at night and boost your mood.
When you exercise your body releases endorphins which are chemicals released by your brain that make you feel good. Here are the top cardio workout tips to help you get healthier.
26. Stay in your target heart rate
In order to find your target heart rate you first need to figure out your maximum heart rate which is based on your age. 220 – (your age) = Maximum heart rate. Your target heart rate should be between 50 percent and 85 percent of your maximum heart rate. For cardio and heart health you will want to stay closer to the 80%-85% range.
If you are 30 years old your maximum heart rate is 220-30=190 then you calculate 80% of that to give you a target heart rate of 152. Using a heart rate tracker can help keep your heart pumping at the proper rate for your goal.
27. Alternate equipment
The tredmill isn’t the only machine you should use at the gym. If you belong to a gym there are a variety of machines you can use to help you mix up your cardio routine.
The stair master, elliptical, indoor bicycle, and rowing machine are all effective. These other cardio machines also put less stress on your knees if you have bad knees.
28. Wait 8 hours
It is recommended that you should wait 8 hours between cardio and strength training for maximum effectiveness. For better results you should wait at least 24 hours in between to get the maximum benefits from each.
Allowing your body to rest 24-hours after cardio will allow you to lift the most weight when you hit the weights. Rest is an important part of any exercise routine for maximum effectiveness.
29. Workout outdoors
Outdoor activities like running, walking, jogging, cycling, swimming, volleyball, tennis, and basketball are all fun activities that can help you get in your daily cardio.
Working out outside can also help you get your daily dose of vitamin D from the sun. When you get sun your skin releases vitamin D into your body in order to protect your skin. Vitamin D is beneficial for improving brain function, lower blood pressure, and fights inflammation.
30. Wear a fitness tracker
Having a fitness trackers is a great way to track your cardio routine. It can also help give you advise and keep you in your desired heart rate.
A good fitness tracker also tracks your sleep cycles and helps give you a better idea of activity levels. It is also a great way to see how many days a week your actualy working out.
The best workout tips for Yoga
If you are an avid yogi or just starting out Yoga is a great way to get your body in shape. Yoga was developed by the Indus-Sarasvati civilization in Northern India over 5,000 years ago and continues to be a popular exercise practice.
It can help lower stress, improve flexibility, improve muscle definition, improve respiration, increase energy levels and more. Starting a new yoga routine can be a little intimidating so here are some of the best tips for you to consider.
31. Try different classes
Finding the right teacher can make all the difference in your Yogi journey. If you have a good instructor then you are more likely to stick with your Yoga routine.
If you can, you should attend various Yoga classes to find the one that works for you. There are different variations of Yoga such as Bikram Yoga, Anusara Yoga, Ashtanga Yoga, Hatha Yoga, Iyengar and more.
32. Get the proper gear
Like with any sport or activity you choose to enjoy having the right equipment is essential for doing workouts properly and keeping safe. The most important equipment you need to buy is clothes that fit you properly.
The other very important thing you need is a good yoga mat. Although most yoga studios provide you with a mat they can be full of sweat and dirty. You can find a yoga mat cheap online and they usually last a long time.
33. Make friends
Yogi’s are usually very friendly so don’t hesitate to make a friend at your next yoga class. Talking to someone in class can help fast track your yoga knowledge.
You can learn a lot from other people and yogis are usually happy to help. You might even make a friend that you can workout with in the future.
34. Eat light
Eating a heavy breakfast can hinder your ability to perform poses in your yoga class. Having a lot of food in your stomach can also cause you to be nauseous and vomit during your workout.
It’s best to eat a light breakfast like fruits or light eggs. Even if you eat light you should wait an hour or two before going to your yoga class.
35. Keep it simple
Now that you signed up for your favorite yoga class you don’t need to go every day. Overexerting your body can cause you to become so soar that you won’t want to go back.
It’s better to stay consistent and go the entire year. Just going once a week is enough to start seeing a change. If you have the time going 2-3 times a week will accelerate your results.
The best workout tips for losing weight
There are a variety of diets that are supposed to help you lose weight fast. If your goal is to lose weight to stay healthy and look your best we have you covered.
Here are the best tips you can do everyday to help you reach your weight loss goal. There is no magic diet that will make you lose weight over night but with a little hard work and dedication you can achieve your ideal weight.
Drinking plenty of water will not only keep you hydrated but will also trick your body into thinking your full so you will eat less. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
Drinking a glass of water half hour before meals can increase your wight loss by more than 40%. It also helps boost your metabolism, and helps remove toxins from your body.
Change it up
If you always do the same exercises you body will adapt and stop showing you results. In order to continue to see results youu should mix up your workout routine.
You should also change up your diet. Eating a variety of foods will give you different nutritional benefits.
Lifting weights burns fat but also helps you to build more muscle. The more muscle you have the quicker your metabolism will be.
When you have a higher percentgage of muscle than fat you will have to workout less in order to see results. Try to lift weights or do some sort of resistance traing exercise at least 3 times a week for good results.
If you don’t have access to a gym or weights at home you can always do strength training workouts like pushups, pullups, or air squats in order to gain more muscle. The key is to try to push yourself until exaustion and wait at least two days before working out the same muscle group.
Nutrition is king
Eating the right foods and keeping your portion size small is more important than any workout you can do. Increase your protein intake and lower your carbohydrate intake and you’ll start seeing incredible results.
Lowering your intake of carbohydrates, sugars, and starches allow you to work out less and still lose weight. You need to burn more calories than you eat in order to lower your weight.
The most important advice is to have a good time on your weight loss journey. Your weight loss goals won’t come to fruition overnight.
It takes a lot of hard work to achive your goals so doing exercises that you enjoy are crucial. You should also enjoy the foods you eat. There are tons of resources online with healthy recipes you’ll enjoy.
The best workout tips for Pilates
Here are some of the best workout tips to improve your Pilates routine. Pilates is a great workout regime that can help you improve your posture, improve flexibility, improve strength, and improve circulation.
The slow movements in Pilates target specific muscle groups that give you an all-around great workout. Whether you practice pilates or dynamic pilates these workout tips can help you get the most out of your Pilates workout.
If you are experiencing neck or back problems during your Pilates workout then we have a workout tip that can help. By leaving your head down during your workout routine it puts lets stress on your neck and back.
If your laying on your stomach or back you should continue the curve of your spine.
The slower you perform an exercise the more you will engage your muscle groups. Performing slow controlled movements will allow you to get the most out of your workout routine.
It’s important to start slowly when you engage in any exercise program until your body adjusts to the movements. Starting slow will avoid you burning out or injuring your self.
Wear tight close
Wearing a form-fitting shirt and pants helps to keep your clothes from getting snagged on a machine. Lose fitting close can get in the way of your workout.
Wearing tight close also allows your pilates instructor to see your body position and correct you if your alignment is off. You don’t want to wear anything so tight that you cut off your circulation or restrict your movement.
Keep your core tight
Pilates is one of the workouts that emphzies heavily on your core. When you practice pilates you should tighten your abs and other core muscles to ensure you get the most out of your workout.
Having enough oxygen in your lungs will Inhale through your nose and exhale through your mouth. Breathing properly will improve your circulation, burn calories and help your body detox.
Holding your breath during your pilates workout can cause you to faint or no perform at your maximum capacity.