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Tip 1 - Tummy Toner - In
addition to your toning workout, eat smaller portions.
Your stomach is only about as large as your fist. So no
need to stuff yourself with a large plate full of food.
Tip 2 - Try a Trainer - Get
advice or help from a trainer from time to time. Some
online trainers are pretty affordable like around $2 week
at eDiets.com. Or search your favorite online engine for
free fitness forums and chat away.
Tip 3 - Posture Practice -
Practice improving your posture daily, no matter whether
you are sitting at your work desk, sitting at home in the
family room or at the table, or standing and walking.
Tip 4 - Variety - Vary your
toning routine during the week. Alternate days that you do
cardio work on days when you don't do your toning work.
Tip 5 - Routine - Also vary
your routine. Research shows that a body can adapt to the
same routine over a 4- to 6-week time frame. When you vary
the routine, the body works harder, trying to adapt once
again. At least increase the intensity or amount of sets
you do. But "change" something.
Tip 6 - Warm Up - Don't
forget to warm up with some stretches before diving into
your toning exercises in both cardio and strength
training. You only need about 5 to 8 minutes. And target
the muscle groups that you'll be using. What is
"WARM-UP" -A warm-up period helps your body by
passing along lots of blood, full of nutrients, to areas
that are about to be exercised, resulting in the warming
up of the muscles and the lubrication of the joints. No
matter whether you are working out at home, in a fitness
center or outdoors, regardless of weather, you need to
warm up before beginning all exercise activities in order
to prepare your body for your workout. So improve your
performance and reduce your risk of injury with a warm-up
period.
What is
"COOL-DOWN" - The period of 5 to 10 minutes at
the end of your workout is the cool-down period. It allows
time to lower your heart rate before you dash back off to
work or other activities after your workout sessions, and
reduces your risk of muscle soreness and injury that could
come from your workout. This cool-down period should
include 5 minutes of cardio exercise like stationary
biking or walking, and should proceed at a reduced pace
from your previous exercise activities. At the end, you
should focus on about 5 minutes of slow, focused
stretching, when your breathing goes back to where it was
before your workout.
Tip 7 - Get a Grip - When
using weights, hold them firmly yet comfortably, not
tight, raising your blood pressure in the process.
Tip 8 - Un-Lock - Remember
not to lock your knees or your elbows while working out.
Don't place undo stress on them.
Tip 9 - Turtle Moves -
Remember who won Aesop's famous race and go slow and
steady, especially with any equipment and machines you are
using. For example, avoid having machine weights slam back
into position at all times.
Tip 10 - Focus -From Aesop
to the old Kung-Fu movie, here's a tip: focus on the
muscle group you are working on during your workout,
Grasshopper. Look at a wall if necessary, to maintain your
concentration and proceed slow and steady.
Tip 11 - Journal - Keep a
diary, journal or some type of record of your progress.
Note which exercises you're using for which muscle groups,
the number of repetitions and intensity. Track your diet
here, too, if you'd like. Then set goals for yourself and
update them regularly.
Tip 12 - Attention - Stand
up straight! Chest out and up. Shoulders back. Keep good
posture.
Tip 13 - Breath - At first
it's difficult to monitor everything. But once you learn
your routines, remember to exhale when lifting. Inhale
when returning back to the beginning position.
Tip 14 - R&R - Don't
forget that "All work and no play…" saying.
Rest and relax. Work different muscle groups on alternate
days.
Tip 15 - NO Hiding! - Psst
- Some of the most difficult-to-shed fat is hiding under
your belly button. Even though you may have strong abs, no
one will see them if the overlying tissue is fat. Ugh!
Time to hit the crunches and leg raises.
In conclusion, to get the
toned body you desire, you need a regularly scheduled
combination program of aerobic exercises, strength
training, and good, healthy eating habits. A good place to
begin is with your healthcare provider for the latest
information about a well-balanced dietary and exercise
plan to begin your strategic toning today.
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About
The Author
Tony
Newton publishes the popular health and
wellness website - http://www.1st-for-health.com
With lots of informative articles on low
carb diets, hair loss, arthritis pain
relief, obesity and lots more. |
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