Tips To Help You Get in Shape and Stay Fit

Build Lean Muscle

Start building lean muscle mass today with hundreds of different exercises and workout routines! Building lean muscle mass is one of the most important things you can do to attain a lean physique. By adding muscle to your body, you will be burning more calories all day long. Resistance training is critical for burning fat, losing weight & keeping it off for a lifetime.

Burn Body Fat 


Start doing the best cardio exercises to burn off those extra calories and achieve a truly lean physique! Cardiovascular work is very important to include in your overall fitness plan to burn off excess calories and help make your heart and lungs stronger. Cardio training can also be fun and exciting by including enjoyable exercises that give you a great workout every time.

Fuel Your Body

Start eating the right types of nutrient-dense foods to provide enough energy for your intense workouts! Nutrition is the key to building lean muscle mass and burning excess body fat. Always choose the proper foods to optimally fuel your body so you can have the energy you need to reach your ultimate potential. Remember, that you really are what you eat.

gym supplements

General Fitness Tips

Relieve those achy muscles

After a grueling workout, there’s a good chance you’re going to be feeling it. Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. Many top athletes use this trick to help reduce soreness after training sessions.

Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria. Can your pal meet to exercise on a regular basis? Will your buddy be able to keep up with you or even push your limits in key workouts?

Tips To Help You Get in Shape and Stay Fit

When to weigh

You’ve been following your diet for a whole week. Weigh to go! Now it’s time to start tracking your progress. It’s best to step on the scale in the morning before eating or drinking – and prior to plunging into your daily activities.For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

Say hello to H20

It’s always important to hydrate so you can stay energized and have your best workout.

Fun up your food

It’s easy to get in a diet rut, even if you’re loading up on flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. It’s amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet.

Exercise & Workout Tips

Choose exercises that you enjoy doing. You’ll be more inclined to stick with a fitness regimen when it includes things you like to do.

Change your fitness routine every 4-6 weeks to prevent a workout plateau. Strive to include total body workouts. 

These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.

Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.

Stretching and flexibility are very important aspects of good physical fitness, so don’t overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can’t do both, then make the after stretching a priority.

When stretching before a workout, it’s best to stretch after you’ve gotten warmed-up for about 5 minutes.

When working out on cardio equipment (e.g. elliptical trainers), don’t lean heavily on the handrails. This will reduce the amount of calories you burn.


General Workout Tips

Tone Up on the Treadmill

Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.

Give Yourself a Break

You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.

Chart Your Progress

Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.

Work Out During Your Workday

Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more freetime to fit in fun workouts like biking or tennis.

Don’t Skip on Carbs

Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.

Maximize Your Crunches

Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.

Intensify Your Push-Up 

Tips To Help You Get in Shape and Stay Fit

Squat-thrust push-ups get you in great shape because they work your upper body,core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.


Surajit Jana.

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