Sample Fitness Tips

Here's a Sample of Some of the Informative Fitness Tips You Can Receive Each and Every Day!


With September 11th soon upon us, just remember that there is more important things in life than money, power, prestige, and a fancy new car in the driveway.

Take the time on Sept. 11 to stop and think about and observe those things that we often take for granted.

Good friends, our family, a sunset, an animal running in the park, a child laughing.

Often times the little things are the most important.


Many foods are what are called "Negative Calorie Foods. What this means is you actually burn more calories eating that food than what that food contains. So you can actually eat more of it and still lose weight. On my recommendations page there is a book that gets into detail on these Negative Calorie Foods!


Two quick and easy ways to cut extra calories from your diet yet still satisfy your sweet tooth: Drink Diet soda or Crytal Light and eat Sugar-Free Jello gelatin. These are two small changes you can make that will reduce calories but will not make you feel deprived.


To quote John Beecher, "Strength is a matter of the made-up mind." Is your mind made up that you are going to start and stick with a weight loss plan or is this going to be like other attempts where you give up at the first sign of failure?


Make changes in your diet gradually. The body doesn't like quick, shocking changes in anything. Try going from a freezing room to a very hot room. We need time to gradually acclimate.

The same is true with changing our eating habits. First, if you eat junk food all the time, try to reduce it to a couple days, then to just one day.

Gradual reductions are more long lasting.


One reason people overeat is because they are overstressed. Getting rid of tension in a positive way will help keep you from eating because of increased tension and stress.

Take a walk, participate in a yoga class, hit the punching bag, lift some weights. Find a way to relieve some tension and you may find you also relieve your appetite.


When looking for a parking spot in a store lot, instead of looking for the spot closest to the store, park as far away as possible and spend the time(and calories!) walking to the store.

It may not seem like much, but the whole idea to weight loss is burning off as many calories as you can. This is just a small way to burn off a few that you otherwise would not have.


Stay away from products or services that sound too good to be true. The health and fitness industry is a 40 billion dollar a year industry and many companies that are selling bogus products are thriving. They target people's emotions by luring them into believe that by taking their products, there will be magical results. Just think, if something was truly that good, wouldn't everyone already know about it and be taking it?


You must have the desire to change your body from where it is now. Without desire, you are setting yourself up for failure. You must want your goal bad enough that you are willing to endure some short-term pain to receive these goals. Link pleasure to working out and pain to missing workouts. You must condition your mind. Stop talking yourself out of going to the gym and start talking yourself into it.


During the first couple weeks of an exercise program, you will notice that your scale weight either doesn?t change or it may go up a bit. Throw the scale out the window, it doesn?t distinguish between fat and muscle, so when you initially gain a bit of muscle at the start, the scale weight will go up. That?s a good thing. Over time the scale weight WILL go down.


Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level.

You then need to reduce your energy consumption to be below your energy output. It's difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.


Alcoholic beverages are high in calories and low in nutrients. Alcohol increases the body's need for Vitamin B, which is used to metabolize it. At the same time, it impairs the body's ability to use these and other nutrients.

One or two standard-size drinks once in a while will cause no harm in normal, healthy, non-pregnant adults. However, those looking for ways to cut out additional calories to help in their weight loss efforts will be better off reducing their alcohol intake even further.


Being active and physically fit heightens your self-esteem. The more active you are, the less likely you are to smoke, drink excessively, or overeat. Being fit and in good shape allows you to enjoy a life of higher quality because you are able to partake in those activities that may otherwise strain a person who is out of shape or severely overweight.


When consuming carbohydrates, also consume an adequate amount of protein with them. This will lower the glycemic index, or the time in which your body converts the carbs to glucose. Combining protein with your carbs lowers the rate at which your body converts the carbs to glucose, thereby not causing such a spike in blood sugar levels and also providing a more gradual, time-released supply of energy. A piece of whole-grain bread and peanut butter, a bowl of oatmeal and a couple hard-boiled eggs, or some chicken and rice.


First, whatever challenges you face, focus on the future rather than on the past. Instead of worrying about who did what and who is to blame, focus on where you want to be and what you want to do. Get a clear mental image of your ideal successful future, and then take whatever action you can to begin moving in that direction. Get your mind, your thoughts, and your mental images on the future.(from Brian Tracy)


Warming-up correctly means you should acclimate your muscles to be able to handle additionally heavier weights while progressing through your sets. This means doing just enough reps on a warm-up set without tiring yourself to the point where you have no juice left to finish your heavier sets. You are allowing the muscle group being trained to acclimate to a heavier resistance and more overload without unduly fatiguing.


Eat a meal or snack consisting of high protein, moderate carbs, and low fat every three to four hours. This means around five or six small meals or snacks a day. When you have been weight training for a while, you will notice that your body requires more food. It needs more food for more fuel and for more muscle-building nutrients. It needs to be more of the right food.


I have learned that there is one reason and one reason only why some people have better results than others when it comes to weight loss and fitness achievements. Action. Not just planned, methodical, and calculated action, but just ACTION.

It's very hard to wish, want, or desire the weight to come off, but if you just take some form of action, the momentum you gain will allow you to keep moving forward, fine-tuning for best results as you go. So, like the Nike slogan sums up so well, JUST DO IT!!!!!


I know you have probably heard it a thousand times, but I will reiterate it here because I feel it is that important.

You must, must, must have a reason for wanting to lose weight and get in shape. Some call these reasons "goals." It's amazing once you set a goal you want real bad, what you will do to achieve it.

I know from experience. When I set a goal to enter a bodybuilding show, I lost over 40 pounds in 9 weeks. Without a goal, I would still be at that heavier weight.

So set a goal, take action, and go after it. If you do not have clear-cut goals, you are simply wishing and dreaming.


Have healthy snacks on hand when you know you will be away on travel or in meetings all day at work. Planning is over half the battle when it comes to weight loss and overall fitness.

If you do not have healthy, quick snacks available and you become very hungry, all logic goes right out the window and you will find anything and everything to eat.

So keep some pretzels, peanuts, fruit, vegetables, beef jerkey, Protein bars (Balance, Zone, Genisoy, Clif, Promax), yogurt, rice cakes, or any other small, nutritious snack on hand for those "over-the-edge" hunger periods.


Drinking enough water during the day is so beneficial in many ways, it is imperative that you keep it on hand so that it is easily accessible. Out of sight, out of mind. So freeze a jug of water the night before and then keep it in the car during the day so that if you are in your car, you will have cold water to drink.

Keep a bottle or jug at your desk, get up and walk to the water cooler, keep a pitcher available at home. Wherever you are, make water available so that you will be more likely to get enough throughout the day.


I hear many people say that they do not have time to workout, yet they will go home and plop down on the couch for two hours. You need to make time to get fit and achieve your goals.

Do what I do, pencil a time each and every day in your dayplanner for an hour-long appointment with yourself. Use this time to workout either with weights or by doing cardio. If someone asks if you are busy at this time, tell them that you already have an appointment (with yourself!)


Want a SURE-FIRE way to lose weight and lessen the chance of gaining it back again? Limit your consumption of the following three:

Sugar, Fats, and Starchy carbohydrates.

Instead, consume lean protein like chicken, fish, and lean red meats and also consume a lot of fruits and vegetables. If you moderate/eliminate sugars, fats, and starchy carbs, the effect will be noticeable within weeks.


Before each of your meals or snacks, drink a large glass of cold water right before eating.

Not only will this ensure you are getting adequate water intake throughout the day, it will also lessen your hunger so that you do not end up eating as much food at that sitting as you normally would. This could help you in a weight loss attempt by shaving off a few calories here and there.


More maximum effectiveness in a fitness routine, keep workouts short and intense. Do not drag a weight training workout out longer than an hour. It is better to keep it even shorter, at around 30 minutes. The shorter your workout, the more intensity you can use. The better results you'll get.


When attempting to build lean muscle, the most effective way to do this is by performing your weight training exercises with more resistance and less repetitions. It makes sense that the less times you have to do an exercise, the more weight you should be able to use.


Whether you think you can achieve something or whether you think you cannot, you are right either way. So instead of always being discouraged with your weight-loss attempts and fitness results, resolve RIGHT NOW to change your way of thinking. Start to believe you will be successful, you will reach your goals.The only person standing in your way is you.


If you enjoy the art of eating yet want to be careful about how many calories you consume, then eat more vegetables.

Most veggies are around 25-50 calories per serving, meaning you can satisfy you urge to eat a large quantity yet get only a minimal amount of calories.

So if you like to eat for volume, load up on vegetables!