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!

Introducing:
My Personal Fitness Trainer
Your Online Personal Fitness Training Complete Resource

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

---

A Fitness Mothers Time

So you've been a mother for a while. Good for you, mothers are important. I know I have one! But you know what? I've seen my mother... Read More

Want a Flat Stomach? - Heres the Best Exercise

The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch. It's not even ab related.So... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following article is a chapter from my new book, The Da Vinci Fitness Code.Professor Stanley Plagenhoef, one of... Read More

What is Pilates?

Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article or study touting the benefits of exercise. Exercise to cure cancer, exercise to lose weight, feel better,... Read More

Exercise and Heart Health: A Life Giving Marriage

Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you... Read More

Thirty Minutes of Exercise a Day Keeps the Doctor Away

"Exercise is good for you!" If you had a dollar for every time you heard this statement uttered, you'd be rich by now, right? Well, proponents of... Read More

Finding The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to... Read More

Stay Mentally Focused When Training

When you decide to exercise, try to really stick to your training routine and don't get sidetracked by too much socializing. When you socialize with friends, your... Read More

Lance Armstrongs Training Tactics: #1 Rule - Greatness Needs NO Explanation!

Great endurance racers will tell you "Leave your egos at the starting gates." One of the hardest things in any race, especially the Tour De France that... Read More

Should You Train Before Bedtime?

A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.Whether this is the case... Read More

10 Workout Mistakes Cheaters Make

"When I'm lifting free weights, I tend to go pretty fast on the downward motion when I'm supposed to be using more control," says Beth Pekol, who... Read More

Attention, Ladies!

Building those impressively sleek shoulders takes a great deal of raw grind but once you sport a shapely set, you'll quickly be separated from the rest. If... Read More

Easy and Effective Home Workouts

Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club... Read More

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health. If you are not taking care of your... Read More

Physical Activity Versus Exercise: Is there a Difference?

Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. They give a list of activities... Read More

Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas

Already dedicated exercisers make small but costly mistakes regularly in their workouts, and one tiny change can have a huge impact on their results. Time is valuable,... Read More

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

Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical trainer, or some other piece of home fitness equipment. But it's sitting in the corner of the... Read More

Benefit of Pilates

One of the main benefits of Pilates is it refreshes your physical and mental well-being. Pilates is a series of controlled movements that unite the body and... Read More

Recognize Your Motivation to Exercise

The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand the tremendous power that this form of exercise has to help strengthen and transform your body. Unlike... Read More

3 Steps To Starting a Successful Fall Exercise Program

Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to... Read More

Exercise ? More is NOT Better!

Years ago when I was a professional bodybuilder, I fell into the mindset that the more I exercised, the less fat I ate, the better I would... Read More

Exercise Tips

Exercise TipsThe most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.· 2-4 days of strength training and · 2-5... Read More

Do You Want To Be A Bodybuilding Champion ? The Power Behind The PEN!

IT ALL STARTED ON A TYPICAL NOVEMBER MORNING back in nineteen eighty seven. Life was changing for me quickly; I just didn't realize it at the time.... Read More