Fitness Training Advice

There are many tips and lots of advice out there on how to best get fit and how to achieve best results.   In this article you will find great information I have collated over the years to make your fitness journey enjoyable and productive.  Fitness tips worth considering include:

Strength Training 

• Make sure you do include some strength training in your weekly exercise program no matter what your fitness levels and goals are.  It has been scientifically proven that resistance training does provide you many health benefits.
• Don't be afraid of strength training, even if you are a woman.  Your muscles will not grow huge (unless you are really trying to).  Resistance training is easy to start and with the correct guidance and direction, you can quickly learn how to train best.
• Some strength training is better than no strength training.  It is better include some strength training in your weekly exercise program than none at all.  So, even if you can only squeeze in just one strength training routine a week, you will still benefit from it.
• Focus on the correct form.  If you are unable to do the exercise using the correct form, then you are probably are using weights that are too heavy.  Choose weights that allow you to train with correct form.  If you are using too many weights, you are in effect cheating and may not gain as much from the exercises.
• Make sure you concentrate on the muscle group you are training during a specific exercise and do not allow other muscle groups to assist with the exercise.
• Make sure you are training with the correct resistance.  You should choose weights or resistance that fatigues you after 8-12 repetitions.
• The frequency of your strength training depends on whether your goals are to get leaner and more defined muscles (requiring training more often) versus get bigger and stronger muscles (requiring training less often).
• Selecting the correct amount of rest time between sets is very important.  For greater muscle endurance and leaner muscles, the rest time between sets should be shorter.  For building bigger muscles and in order to get bulkier, the rest time between sets should be longer.
• Try starting your exercises with lighter weights and add more weights after each set till you can only perform 8 repetitions.

Walking Advice

• When walking, bend your elbows.  By bending your elbows, you will cause your arms to swing faster and in turn help your legs to move faster.
• Keep your stride comfortable.  Don't take long steps that may make you feel awkward.
• Think of the heal-to-toe methodology.  Basically push-off with your heal and make sure your toes leave the ground last.
• Keep your stomach muscles pulled in and tight.
• Vary you walking speed and resistance.  Ensure that while walking you do include periods of very brisk walking followed by slower, recovery times in between.

 Exercise &  General Advice

• Make sure you do use the stairs instead of an elevator or escalator.
• You can use stair climbing as a low impact alternative to running.
• Select exercises that you enjoy doing.  You are more likely to stick with a fitness program that includes exercises you like to do.
• Try doing full body workouts.  These should include: strength training (upper and lower body), cardiovascular exercises and stretching/flexibility.
• Make sure you vary your fitness routine every 6-8 weeks to prevent a plateau in your workouts.
• Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
• Replace your running shoes (sneakers) often.  Once you notice they lose some of their bounce and the grip is slowly wearing out, its time for a new pair.
• When working out on cardio equipment (e.g. exercise bike or elliptical trainers), do not lean heavily on the handrails.  This will reduce the amount of calories you burn.
• Make sure you do include stretching and flexibility exercises in your program as they are very important for good overall physical fitness.  You should stretch before each and every workout session (both cardio and resistance exercises) and after each workout.
• When stretching before a workout, it is best to stretch after you've had a 5 minute warm up (as your muscles will be looser).
• Keep track of your workouts and your progress.  Maintain a daily or weekly log to track all of your workouts, that way you can ensure that you are progressing in the right direction and keeping your body challenged.  Track things such as duration, weight sizes, sets, reps and how you felt during and after your workouts.
• Maintain a back up plan for your workouts.  If you have less time to your disposal, have a short version of the training you had scheduled for the day to ensure you at least do some form of exercise.  

Weight Loss & Diet Tips

• Consume plenty of water.  Try aiming for at least 64 ounces of water per day, plus an additional 16 ounces for every hour of moderate-intensity exercise.
• It is VERY important to eat breakfast every day.  Remember, breakfast is the most important meal of the day and kick-starts your metabolism.
• Avoid highly processed foods whenever possible.  Stick to whole foods. Complex carbohydrates are fine, just avoid the over-processed carbs.
• Exercise alone isn’t enough for great fitness levels.  You must also include a healthy diet for best results.
• Exercise and a good diet provides many benefits, including feeling healthier, better sleeping, stress reduction, preventing depression, improved confidence, feeling stronger, etc.
• Don't consume unnecessary calories with drinks.  Drink water, low-calorie or no calorie drinks instead.
• Eat your meals slowly.  Your brain takes around 20 minutes to recognize that your stomach is full, so by eating slower you can eater smaller quantities.
• Decrease the number of coffees you consume a day.  Too much caffeine can actually decrease the burning of stored fat.
• Eat many small meals throughout the day instead of fewer and larger meals.  To avoid eating junk food, it is worth packing fruit and light snacks to keep you going throughout the day. 
• Use a plenty of spices and seasonings when cooking low-fat/low-calorie meals.  By doing that, you can make your meal taste so much better and therefore make you feel more satisfied.  Also, spices can help the desire for too much salt in your food.

Running Tips

• If you are new to running, make sure you have been walking for 30 minutes at least 3 days a week around 3 months before you start running. 
• Do not bounce or overstride.  Don't let your foot get ahead of your knee.  Run from the hips down with the upper body straight up and used only for balance. 
• Try breathing in through your nose.
• Select a great pair of running shoes (runners) that are appropriate for running that actually fit you well as they won't cause you any discomfort or blisters.
• When running in colder weather be sure to wear a hat.  A large amount of heat can be lost through your head.
• Replace your running shoes when the lose their bounce.

Other Fitness Advice

• Track your workouts. Keep a daily or weekly log to track all of your workouts so that you can ensure that you are progressing in the right direction and keeping your body challenged. Track such things as frequency, duration, intensity, weight sizes, sets, reps and how you felt during and after your workouts.
• Have back up plans for all of your workouts. For example, you may plan to workout for an hour after work by doing both cardio and strength training. Then your boss asks you to say late. Your workout time is now limited to 30 minutes. Know ahead of time exactly what workout you'll do in that shortened time period so that you don't waste precious workout time or worse decide to forego it all together.
• Avoid highly processed foods whenever possible. Stick to whole foods. Complex carbohydrates are fine, just avoid the over-processed, simply carbs.