Drug testing

Super Charge Your Metabolism

1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program... So Pump it up first then do your Cardio.

2. Exercise in the Morning - A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening. Exercising early gets you moving and energized as well not allowing yourself to find 1,000 excuses at the end of the day on why you can't work out.. I am TOO Tired... I am TOO Busy... I am TOO far from the gym... You know!!!!

3. Exercise @ Home - A Recent study by the University of Florida in Gainsville found that those that worked out at home lost more weight than those that trained at a gym. Reason - You are less likely to skip workouts when you do not have to travel to a place to workout..... NO EXCUSES when the gym is @ home.

4. Exercise Outdoors - Anything you do outside brings the elements into play. Wind, hills, and other variables... Plus changing scenary helps keep the boredom out of the workout... No FUN staring at the wall.... If you do train inside, I recommend changing machines often as well as your program settings to keep things FRESH...

5. Treadmill vs. Stationary Bike - Stick with the Treadmill.. Weight Bearing machines always expend more energy than if you were sitting down.. So stand tall and burn more calories.....

6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity training followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism.. My recommendation is to do Intervals 75% of the time and mix it up with another 25% of Long and Steady to help mix it up and reduce your chance of injury by over training.

7. One Set or Three? - One set does NOT Get it done... I always recommend when first starting out to do One set, but after an adjustment period of learning proper form and technique, you need to rev it up by doing at least 2-3 sets of each exercise. A Study published by the Journal of Strength and Conditioning Research found that experienced exercisers who did multiple sets gained significantly more strength than those that just did one set. Three is better than one.

8. Pre-Stretch or Post Workout? - The Journal of Strength and Conditioning Research states that Stretching may temporarily shut down nerve signals, which slows reaction time and reduces strength. Other studies have shown that stretching pre workout does not reduce injury risk. The best time to stretch is during your weight training workout. Begin all routines with a 5 minute warm up to warm your muscles and get them flexible. It will increase blood flow and make your muscles more responsive. So we recommend stretching in between sets or after your workouts.

9. Free weight or Machines? - Free weights are the way to go. They will make you stronger, because they place more demand on your muscles, since you have to stabilize and balance your body. If you are a novice it might be good without the help of a trainer, to start out using machines, but the way to go for the best long term results for both strength and body toning, is to use dumbbells, barbells, and perform those exercises using a stability ball, standing or last but not least on a bench.

10. Coffee or Carbs? - Carbs are the best.. You body is just like your car, in that it needs good quality fuel to run well. When you are training, you are revving your engine and your body needs fuel to keep it going. Caffeine does trigger your muscles to use fat as energy, but Caffeine has soo many side effects like headaches, rapid heartbeat and shakiness. As well as some people have problems with Acid reflux disease that does not bode well with caffeine in your system. Eat good quality carbs before your workout for energy and make sure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

Til next Time... Rob Your Personal Trainer and Fitness Coach

Body Perfect Fitness
The Complete Online Personal Training and Complete Meal Planning Resource brings you: Two outstanding Complete Personal Fitness and Health programs that are supported with your very own Certified Online Personal Trainer and Fitness Coach as well as a Complete and Balanced Meal Planning Program developed around Your Favorite Foods!

My Personal Fitness Trainer
Your Online Personal Fitness Training Complete Resource

My Nutrition Plan
Your Online Complete and Balanced Meal Planning and Nutrition Resource

limousine chicago service
In The News:

The Abs... More Important Than You Think

What comes to your mind when I say the word... Read More

Elements of Exercise

Warm upWarming up before exercising has physiological and psychological benefits.... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you... Read More

How NOT to Return from an Exercise Break

Several sites, including this one, recommend that you take a... Read More

Your Guide To Exercise

Even light exercise is good for you, so don't get... Read More

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens... Read More

Lower Back Extension Exercise

This is an excellent exercise for the lower back that... Read More

Use an Exercise Training Diary to Keep Your Workouts on Track

A road map is a very handy tool when you're... Read More

Why Core is Key

Do you currently suffer or have you ever suffered from... Read More

Exercise - Anxiety & Panic

Yes, all I'm afraid this does play a part in... Read More

Diet and Exercise ? Without Going to the Gym

Exercising and dieting are tasks that are very difficult for... Read More

What is the Right Home Exercise Program for You?

What do you want to get out of the exercise... Read More

How to Get The Most From Your Home Workouts

A recent study found that home workouts may do even... Read More

Want a Flat Stomach? - Heres the Best Exercise

The best exercise for the stomach is probably not the... Read More

Lose Weight - Stay Fit and Stick With It!

Health and nutrition experts continually advise us that the more... Read More

7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This... Read More

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise

We all know that well-balanced diets include the different nutrients... Read More

Calf Cramps - How To Get More Gain For Less Pain!

I cannot imagine that there is anyone past the age... Read More

Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology

The Purposeful Primitive approach to the art and science of... Read More

10 Workout Mistakes Cheaters Make

"When I'm lifting free weights, I tend to go pretty... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Fitness Focus: Overcoming Obstacles

If you're like me, the quest to be in shape,... Read More

Doing vs. Performing: The Difference Between Exercising and Getting Results

Back when I was young and living on my parents'... Read More

Pilates: A Challenging and Motivating Exercise Regimen

Pilates is named after its creator Joseph Pilates. It is... Read More

led street light specifications induction lighting vs led Pete's produce ..