Best Fitness Tips EVAR!
Geege Schuman stashed this in Fitness
Great tips (and there are a lot); do check them out. But perhaps the most important one:
Understand What Motivates You"
I don't know if it's so much winning but the fear of losing," LANCE ARMSTRONG famously said before winning the Tour de France in 2003. "I don't like to lose. I just despise it."
I wonder how Lance Armstrong feels now.
To Get Faster, You Must Push Yourself "A runner churning out seven-minute miles will never know how quickly his arms and legs have to move to run a six-minute mile. You can't practice by running slow." —MARK VERSTEGEN, Athletes' Performance founder, author of the Core Performance series
Train with a Plan Here's how to reach peak shape for any sport with one 12-week program.FIRST MONTH: Complete a full-body weight-lifting circuit twice weekly. Do your cardio workouts on three other days, going long once. Each week, increase the duration of the long day's workout by 10 percent. During the fourth week, cut the workout load by 50 percent. SECOND MONTH: Follow the first month's plan, but cut back to lifting once a week and add another day of cardio. During the eighth week, which is for recovery, cut everything in half. THIRD MONTH: Stop lifting and use that day for cross-training. Ramp up speed by completing one cardio day each week with intervals at your intended race pace. Your long cardio day remains the same for the first two weeks, and for weeks 11 and 12 you cut its duration in half. During week 12, taper by doing only 50 percent of week 11's work.
Cheat Sheet Lift. Lower weights slowly. It helps train your muscles to absorb shock and control your descent in real-world action.Hydrate. For workouts lasting one hour or less, drink only water. For longer outings, bring a sports drink with carbs. Relax. Don't try to make up for missed workouts by doing two long days back to back. If you miss a day, just let it go.
Lower weights slowly sounds like a good idea.
Protect Your Knees
By doing nothing. A lot of blown ACLs could be avoided by simply staying down and resting after a fall. A stretched ACL is easily tornon subsequent falls.
Lift. Lower weights slowly. It helps train your muscles to absorb shock and control your descent in real-world action.
Hydrate. For workouts lasting one hour or less, drink only water. For longer outings, bring a sports drink with carbs.
Relax. Don't try to make up for missed workouts by doing two long days back to back. If you miss a day, just let it go.
Don't Blame Food
"Thinking that carbs make you fat is wrong," says CHRIS CARMICHAEL, founder and head coach of Carmichael Training Systems. "You're fat because you're not exercising. To simply blame a food type for being fat is bullshit."
Although I agree one should not blame specific food groups, fat is not caused by lack of exercise: one becomes fat because their calorific input consistently exceeds their output. You can do no exercise and not be fat (though exercising - of course - has many, many benefits).
Building and maintaining muscle is important for many reasons:
- More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you're reducing your risk for injury, and your chance of getting osteoporosis later in life.
- Muscle increases metabolic rate: The more muscle you have, the higher your resting metabolic rate. You read that correctly; by doing absolutely nothing, you can actually burn calories thanks to your mighty muscles. One pound of muscle uses about six calories a day to sustain itself, while one pound of fat burns just two calories daily. And after a session of resistance training, you'll burn even more since your muscles all over your body are activated. In layman terms, your muscles eat up calories even when you're not working out.
- Muscle perks: The Centers for Disease Control (CDC) have also found that exercise, which build muscles (here's how to start your own strength training routine), can actually help to improve balance, improve blood-sugar control, and improve sleep and mental health.
- The power of the afterburn: Want to burn even more calories? In a study from the journal Medicine and Science in Sports and Exercise, it was found that women who lifted 85 percent of their maximum load for eight reps than when they did more reps at a lower weight burned twice as many calories in the two hours after their workout.
Also just because you build muscle doesn't mean you have to build bulk.
You can get the benefits from doing many reps with lower weights.
- Exercise five days a week.
- Get antioxidants from whole foods, not supplements.
- Wash hands frequently and thoroughly.
- Get a flu shot.
Listen to Your Mother
Straighten up. Balance, coordination, and flexibility all begin with good posture. When standing erect, you should be able to draw a line from your ear to your heel, with the line bisecting your shoulder, passing through your hip, and grazing the back of your knee.
- Lift weights to build muscle. This raises your resting metabolic rate, the energy you burn to keep your body (and muscles) alive.
- Eat often, approximately every three hours. Eating frequent, small meals is linked with lower body-fat percentage.
- Avoid calorie-dense foods, like sweets and dried fruits. Eat more foods with high levels of water and fiber, like raw vegetables and whole grains.
One definitely does not need to eat every three hours. The most important thing with any of this is consistency: make healthy habits, one at a time, building them up so that it becomes zero effort to maintain a healthy, happy lifestyle.
Agreed, eating every three hours seems excessive for most people.
Two key take-aways that have worked for me: 1) Have fun - I'm constantly looking for entertainment in my exercise. If it's not fun some-how I throw in something to make it fun; 2) Maintain a base fitness level - it's easy to start a slow slide which at some point becomes very hard to recover from. I find it way easier to maintain the base level when I'm having fun - the base level becomes an after-effect..
How much time a week does it take to maintain a base fitness level?
I don't think about the week as the time metric, I use "get exercise every day" as my goal. This is a "build the habit muscle" game and daily works best for me. Some days I only get in a 30 minute bike ride for groceries. I usually get 3 bike rides to work (90 minutes round trip), 2-3 gym days (1 hour per), and another 1-3 hours on the weekend of either surfing or biking. I figure this is an investment for the rest of my life - arguably more important than anything financial. So far, my plan is working ridiculously well :-)
Is it the same time every day? Otherwise juggling schedule seems challenging!
I've learned to juggle :-)
I ride to work between 9 and noon, gym is usually after 5.
Having a consistent daily schedule isn't one of my big desires so I adapt around work meetings and kids. Some days I have to hammer the ride home (can we get a whoop-whoop!!) to pick up kids :-)
Since I see this as play time and a reward - it's much easier to spontaneously go for a bike ride or crank out some calisthenics or go surfing or even a quick run.
I'm convinced that seeing exercise as a reward - not a chore - creates the opportunity for a big mental shift. I'd rather play like this than watch TV, play XBox, drink with friends, or randomly surf the web.
Yes, I believe in hacking my own brain.
That's a good attitude. If only more of us could convince ourselves this is play!
Adam - I've got your answer :-)
There's this book I just read - "the As-If Principle" - it's about the real world research around "fake it until you make it".
TLDR: It works.
So... Just keep telling myself it's play until I believe it? :)