1. Determine your purpose of working out.
When it comes to the level of intensity that you want to go through in working out, you need to determine your purpose for it first. You have to decide if you want to simply get fitter or you want to build more muscles in exercising. On top of that, different forms of exercise may also be involved if you want to excel in a certain sport. By determining your purpose, you can easily decide on what kind of routines you want to do.
2. Losing weight.
If you want to lose weight, one of the best things that you can do is to exercise. However, in order for it to be effective, you have to properly determine your goals for it. On top of that, you should also set a timeframe in achieving them. For example, you can set your goal as losing 5 to 10 pounds in a period of 1 week.
3. Think of an event that you want to get ready for.
Getting excited for a certain occasion can help you a lot when it comes to your motivation for exercising. With that, it is best if you can think of an event in the future that you want to prepare yourself for. One example is a high school reunion, in which you want to impress your previous schoolmates, that you are able to remain fit.
4. When you exercise, you can become more energetic.
If you are constantly feeling sleepy at work, then you should get some exercise soon. Exercising can actually make you more energetic. Thus, thinking about how much energy you can gain from it, should make you more motivated in hitting the gym and start working out.
5. Building your abdominal muscles.
Lots of people think that the best way to build their abdominal muscles fast is to work them out each day. However, this is actually untrue, since you should also let them get enough rest. If you want to achieve better abs in lesser time, then you should just work them out for about 2 to 3 times in a week.
6. The relation between limbering and your age.
As you age, especially reaching the age of 40, your muscles would become less pliable. In other words, you have to limber or stretch them longer. When you are under the age of 40, you can stretch your muscles and hold them for just 30 seconds. At the age of 40 and above though, it is best to hold your stretches at 60 seconds.
7. Preventing neck strain.
Whenever you work out your abs, you have to make sure that you are putting the pressure on the abdominal muscles. This would ensure that your neck would be protected properly. On top of that, you can also place your tongue on your mouth’s roof whenever you do your crunch exercises, since it can align your head the right way and prevent neck strain.
8. Think about rewarding yourself after every workout session.
If you want to motivate yourself more in exercising, then you should think about a reward to give to yourself for completing each workout session. It can be watching a movie, eating your favorite meal, or simply going out for a relaxing day at the mall. By doing this, you would become more excited each time you are headed for the gym.
9. Build more muscles to lose weight.
If you want to lose weight fast, then you should go through exercise routines that can build more muscles. This is because, muscles require lots of calories to maintain. Thus, the more muscles you have, the more calories and fats you would be burning, which would result to faster weight loss.
10. Don’t spend too much time in building muscles.
When it comes to going through exercise routines to build muscles, you should not go beyond the one hour mark for it. This is because, your body can produce the stress hormone called cortisol when you do that. This hormone can block testosterone and prevent your muscles to get developed.
11. How to stay committed in exercising.
There may be times when you don’t want to go through the exercise routines, just because you don’t feel like it. However, if you skip one or two sessions just because of that, it can become a habit, which is not good. Whenever you feel like not going through the workout session, remind yourself of your goals, as well as the benefits you can enjoy from exercising, so that you can proceed.
12. Go through weight workouts in order.
The best way to workout your muscles is to start with dumbbells, followed by barbells, and then the machines. It is best to start with the smaller muscles, since they no longer would be required to work once you go with the heavier weights. Follow this, so that your muscles would be given proper workout.
13. Do not forget your core.
It is important that you strengthen your core if you want to perform different forms of exercise effectively. With that, you should not be afraid in doing situps. This is because, this exercise routine can make your abdominal muscles work longer and harder, aside from increasing your range of motion. Make sure that you do it properly though, so that you won’t hurt your back.
14. Gaining more benefits from cardiovascular exercises.
If you simply want to improve your health, then you should just go through moderately intense cardiovascular exercise routines for 30 minutes each day. You can do this for 5 days a week if you want results faster. If you want to do it just 3 days though, then you should go through vigorous routines for 20 minutes only.
15. Cardio exercises can help you lose weight.
When it comes to losing weight, you can also go through cardiovascular exercise routines for it. To hit your goals, you need to go through intensive cardio exercises for 60 to 90 minutes each time. Do it several days in a week, so that your body would be able to burn more fats and calories.
16. How to determine if you are working out at a moderate level of intensity.
When you ask advise from experts, you may have heard them tell you about exercising in a moderate level of intensity. However, you should also know what they mean by it. A simple way to determine this is that, if you are still able to talk while you are working out, then you are doing it right.
17. Strength training and weight loss.
Strength training can definitely help in making you lose weight. This is because, you would be building more muscles. Aside from that, while your muscles are trying to recover and get developed, your body actually continues to burn more calories and fats for it. To make sure that you lose weight though, you should also take note of your calorie intake.
18. Don’t forget to target the major muscle groups.
In strength training, you may be given choices as to what routines you want to go through with. Keep in mind that certain routines target certain muscle groups. When you choose about 8 to 10 exercise routines for strength training, you should make sure that they target the major muscle groups, so that you can have a more balanced workout session.
19. There is no need to target all your muscle groups in one session.
If you are the one to come up with your own workout program, you have to take note that there is no need for you to target all the muscle groups each day. If you workout every day, then see to it that certain muscle groups are given ample time to rest before targeting them again. By doing this, you are giving time for your muscles to recuperate and get developed.
20. Choosing the bench properly.
When you work out, there are certain routines that would require you to make use of a bench. Keep in mind that benches are not made equal. To test it out, press your thumb against it. If your thumb can feel the wood, then you have to find another one. This is because, it tells you that the bench is too hard for lifting, which can weaken your arm.
