Lose weight and get fit with less work.

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1. The first step is to set a time limit to your workouts. Go in the weight room expecting to lift for 45 minutes to an hour and no longer. You can get what you need to get in with this much time. If you run over your time, end your workout.

2. Always exercise the larger, more general muscle groups before going into more isolated exercises. Instead of going straight to the dumbbells for bicep curls, go and do bench presses and shoulder presses. Workout your arms, legs, and core with more lifts and exercises that involve more muscle activity. I.E. Squats, bench press, and barbell and dumbbell rows (for the back). After you have done the general lifts, work your way into the isolated exercises (bicep curls, triceps extensions, and leg curls/extension).

3. Change up your workout routine every once in a while. Every six weeks or so, change your routine with different exercises and lifts you weren’t doing before. Always keep your muscles on their toes by working them out in many different ways. Keep your workout fresh, and your muscles with stay fresh.

4. Don’t screw around while your working out. You are there to do a job, and that is maintain/improve your level of fitness. If you aren’t focused, then your workouts will fall apart and before you know it, you will not be working out all together.

5. Start your week with the hardest workouts, then end the week with easier, more cardiovascular and light exercises.

6. We all need time to rest, so take at least one day where you don’t do much exercise at all. Just like plants need light AND dark, your muscles need activity AND rest.

7. Change up your cardiovascular exercises each time you work out. So if you went for a little run yesterday, do a little sprint action today.

8. Always keep an ear and eye to your heart rate. If you feel that your heart isn’t working enough, pick up the pace. If you feel your heart can’t handle all the work, lay off. Simple as that.

9. Before you start your workout, go over it in your head. Try to get a vivid image of what you are about to do and do it.

10.  Efficiency is much more essential than length. Always come into your exercise knowing how much of what you are going to do for each thing. Know how many reps and sets you are going to do, don’t just “wing it.”

Tips:

  • You can always go the little extra mile to really give your muscles a workout, but don’t go overboard. You can do an extra set, but don’t do a whole other rotation.

  • Be patient.

  • Be safe and know what you are doing before you do it. There are too many workout accidents that can easily be prevented just by knowing exactly what you are doing.

  • Always make sure you drink plenty of water before, during and after your workouts.

  • If you don’t know how to do a certain exercise, ask someone who might. If there are no people around to help, search the internet.

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