Knowing that you need to workout means that you are in the perfect position to take advantage of some fitness tips. Here are 150 of the best high-quality fitness tips that are designed to take your workout to a new level, increase your enjoyment of it, improve your health and much more. To make it easier for you to find that great fitness tip you need, we've organized them for you.
1. Find the right time to exercise to increase your focus.
2. Change up to different muscle groups each time you exercise in order to facilitate healing.
3. Make sure you time your rests, so that your intended 60-second rest doesn't inadvertently segue into 90 seconds or longer.
4. Take time to relax in the sauna or hot tub every day and you'll find that your muscle mass is increased after just two weeks.
5. Lifting weights after 6 pm can help you lose more body fat while gaining more muscle compared to the results you'd see if you lifted weights at 6 am.
6. In spite of its bad name, don't let your cholesterol levels fall too low. Doing so could be detrimental to your strength and your muscle growth.
7. Drinking four cups of tea a day helps reduce your cortisol levels. Since exercise raises these levels, drinking tea can help bring them back into balance, improving your health.
8. Follow the "less is more" philosophy when it comes to the ingredients in your food. Limit the number of packaged and prepared foods you consume and, instead, concentrate on eating foods that have few ingredients.
9. Too many acidic foods could damage your kidneys and lungs. Balance out your acidic food intake with alkaline foods, such as leafy greens, root vegetables, garlic and the like.
10. Limit the number of juices and sodas you drink. This will reduce your caloric intake and save it for nutrient-dense foods.
11. Pay attention to your thoughts and make sure that you are sending more positive ones to yourself than negative ones.
12. Make sure you do some type of exercise everyday. Even on your day(s) off, get out there and take a walk, swim a few laps or ride your bike in your neighborhood. The idea is to keep moving, not to have a fitness goal on this particular day.
13. Keep a food journal to track your habits. Whether you use an online site, a mobile app or good old fashioned paper, you'll probably find some surprises in your eating habits.
14. Add protein to all of your smoothies, regardless of when you drink them.
15. Cultivate at least two favorite forms of exercise. That way, if you aren't able to do one form for some reason, you'll have another one to use.
16. Instead of dieting, make an effort to edit what you eat to better meet your weight and fitness goals.
17. Make sure that you always have healthy snacks around to avoid the temptation of the drive-thru window.
18. Aim for a goal of eating healthy, nutrient-dense foods 80 percent of the time while allowing for a margin of up to 20 percent of unhealthy items occasionally.
19. Enlist a buddy to help keep you be accountable to your exercise and weight maintenance goals.
20. Set yourself up for success by limiting the amount of foods you keep in your home that you have a hard time saying "no" to.
21. Weigh yourself everyday to make that the foremost thought in your mind.
22. Make sure you post your weight, number of times you exercised or any other upbeat statistic where you can see it often, so that it acts as a motivator for you. Try posting it on your bathroom mirrors, the refrigerator door and your pantry.
23. Have a set of positive affirmations that you keep handy. Make sure you recite them every day, just because, as well as during those challenges times.
24. Invest in the right workout gear. Not only will it be a motivation, but it will make moving and working out easier.
25. Want to boast your metabolism? Find new ways to create muscle and you'll see it jump.
26. Don't limit yourself to dumbbells. Add in some medicine balls or kettle bells to mix up your workouts and refine your results.
27. Make working out a priority by scheduling it in just like any other appointment. Put it on your calendar and plan other activities around it.
28. Keep up the momentum by making sure that you never go for longer than two days without exercising.
29. Never eat randomly. Before eating, make sure you know that you are really hungry. If you're not sure, drink a glass of water and wait a few minutes before eating.
30. Make yourself number one everyday. No matter how busy you are, make sure you devote at least a few minutes -- 30 minutes here, 10 minutes there -- on staying healthy.
31. Did you slip up and eat a huge plate of pasta? Add in another workout to work it off and even the balance.
32. Always articulate your goals. Write them down for yourself, talk about them to those that you're close to and share them with your trainer, exercise group or other related individuals.
33. Don't feel like you have to clean your plate. Stop eating when your satiated and not stuffed.
34. Maintain a steady schedule, not one that you start enthusiastically and then can't maintain once life starts interfering.
35. That being said, if you find yourself slacking off and not working out like you intended, pick yourself back up and jump right back in. You'll soon figure out what happened to make you slack off and you'll probably be able to devise a workable solution.
36. Avoid sitting as much as possible to burn more calories. Even if you have a desk job, pace while you're on the phone or visit that colleague in their office instead of shooting them an email.
37. Build in a list of rules that work for you. This list is going to be different for everyone, of course, but some ideas are that you have to eat a comparable amount of fruits or vegetables for every processed food you eat or you have to do ten more reps for each beer you down.
38. Always keep a filled stainless steel water bottle at your side, if possible. Aim to drink at least two quarts of water each day -- more on those days you exercise.
39. List your bad habits and see which ones you're wiling to swap out for some better habits.
40. Don't try to be perfect. Instead, aim to be as healthy as you possibly can by exercising and eating wisely.
41. Did you know? Each pound that you lose equates to a 3,500 caloric deficit. That's food for thought next time you're reaching for that doughnut.
42. Stay motivated by reading about others' success stories. You might even be able to glean a few tips and tricks to help you on your journey.
43. Start each day on a fresh note. Don't beat yourself up over what happened yesterday. Just strive to do better today.
44. Stay active all day long by moving around as much as possible. Just because you're busy, doesn't mean you're being active.
45. Squash cravings by allowing yourself to indulge in small doses of what you want. Denying these cravings nearly always makes you want them more, creating a vicious cycle.
46. Realize that most people overestimate the amount they exercise while underestimating the calories they ingest. Your food diary can help you track this.
47. Just like you keep a diary of the food you eat, do the same for your workouts. You'll be motivated to see your progress as you look back and you'll be able to track your goals more easily, too.
48. Using others' stories for motivation is one thing. Comparing yourself to them is quite another -- and likely to make you feel negative about yourself. Just don't do it.
49. Make a list of those behaviors that you are engaging in that are standing in the way of you working out as much as you want or eating as healthily as you need to. Resolve to change them.
50. Add yoga to your routine. You'll improve your flexibility, strengthen your core and focus your mind -- all great concepts to have regardless of your fitness goals.
51. Make high-quality sleep a priority to provide your body with the optimum health and energy it needs to achieve your goals.
52. Take pictures before you start your fitness journey. Having that visual reminder of how far you've come can be very motivating.
53. Make sure that you update your progress throughout your journey. Take pictures every month to see your improvements or when you reach milestones -- or both.
54. Connect with groups on social media that provide motivation, tips and techniques. These can help you stay on track.
55. Use your own social media accounts to keep track of your workout process and the progress you've made. The positive comments you get will help you with your motivation and give you something to look forward to on those rough days.
56. Aim for consistency as that is what is going to get you the best results.
57. Consider circuit training to help those pounds slide off while making your metabolism skyrocket.
58. Try to eat at least five servings of both fruits and vegetables each day.
59. Make use of your phone, tablet or other mobile device to download fitness apps that can both motivate you and hold you accountable. Myfitnesspal is a good one to have.
60. Use Sunday -- or a day of your choosing -- to plan for the week. Gather snacks, plan healthy meals and map out your fitness plan for the rest of the week.
61. Make a goal to motivate you. Whether it's to complete your first 5K or to place in your local weight lifting championships, having that goal will be a great way to focus your efforts.
62. Harness your enthusiasm to provide the push you need to try something new.
63. Make sure to take it slowly though. It's easy to get excited and push yourself, but this can result in injury or burnout.
64. Stay away from gimmicks and fads. Good, old-fashioned hard work, motivation and support will help you reach your goals in a healthy way.
65. Kick the excuses out of your repertoire. They won't give you the results you want and leave you stuck in the same patterns. Face your excuses head on and make a plan to address them.
66. Don't expect instant results. You'll likely see slow yet steady progress instead of huge gains.
67. Don't expect things to change if you keep doing them the same way. If you don't like the results you are getting, change things up.
68. Acknowledge the fact that everything you put into your body is going to be reflected in how your body is able to perform later. If you load up on empty calories, your energy and stamina might suffer later.
69. Start your day off with a bang! Down a green smoothie made of almond milk, spinach, kale, fruit and protein powder.
70. Find a suitable substitute for that food you're craving. Doing so can help you eat in a more healthy manner.
71. Use apps to keep track of your bodily functions throughout the day. You can keep tabs on your heart rate, steps walked, calories burned and much more.
72. Your mind is a powerful thing, so keep your attitude positive. If you believer you can achieve it, you will!
73. Focus on eating more monounsaturated fatty acids (MUFAs) as opposed to trans-fats. Foods, such as olives, dark chocolate, avocados and olive oil can help trim your stomach fat.
74. Knowing the percentage of body fat that is ideal for you to function effectively can help you focus more sharply on your goals.
75. Fat loss is more acceptable than weight loss. Fat loss involves the proper nutrition, exercising and training to deliver fit and toned bodies while weight loss relies on fad diets and little to no fitness training.
76. Make up for getting fewer than eight hours of solid sleep by taking a power nap of 20 to 30 minutes. You'll have more energy, improve your mood and help prevent burnout.
77. A scheme of five reps of five sets helps build strength and muscle. Use the first two sets as a warm-up by engaging between 60 and 80 percent.
78. Your core should be braced before you start any exercise to help prevent injury, stay in position, and protect your back.
79. Don't rely just on the machines. instead, choose free weights for at least half of your workouts to help ward off injury and nix weaknesses before they have a chance to become entrenched.
80. Avoid stretching at the beginning of an exercise. Instead implement a workout that signals your body to prepare for more intense movements soon such as dynamic stretching.
81. Make sure you're eating more than three meals a day, so that your body has a steady stream of nutrients and energy.
82. Pay careful attention to portion control, measuring it out if necessary, since you're going to be eating more often.
83. To build mass, make sure that you're using weights and compound movements at least four times each week.
84. To boost performance, try adding the scent of peppermint and trick your body into thinking that it isn't working as hard as it is.
85. Consider investing in a heart rate monitor if you'll be endurance training.
86. If you're going for endurance, you'll need to exhaust each muscle group to build stamina.
87. Fight fatigue and increase stamina by 16 percent by downing beet juice.
88. When strength training, make sure that you enlist someone's help to determine if you're using the proper form.
89. Drink cold water throughout the day. A study in children showed that this practices increases your resting energy expenditure. It is believed calories are spent warming the water up.
90. Take turmeric or curcumin as a detoxification supplement.
1. Say no to the high-fat meals before a workout to increase blood flow to your muscles.
2. Stick to eating slow-burning carbs before your workout to improve your performance, lower your insulin levels and burn more fat.
3. Eat a salad before working out to enhance the effects of nitric oxide.
4. Improve your endurance and fat-burning capabilities while numbing muscle pain by taking 200 to 400 mg of caffeine via a supplement a couple of hours before you workout.
5. Before your workout, drink a shake that contains cocoa to boost blood vessel dilation and nitric oxide levels.
6. Add a supplement containing 3 to 5 grams of creatinine and 20 grams of whey protein before and after your workout and increase your strength and body mass while decreasing your body fat.
7. Increase your body's ability to burn fat and improve its endurance by adding slow-digesting buckwheat to your pre-workout plate.
8. Take arginine supplements about 30 to 45 minutes prior to your workout for at least eight weeks to increase your one-rep max.
9. Eating a small amount of dark chocolate on a daily basis can improve your performance as long as it contains enough epicatechin, This plant nutrient induces the body to release more nitric oxide within its cells.
10. Keep your shoulder blades pushed down and tucked in. Doing so helps improve results and prevent injury.
11. Eat a carb-heavy snack about an hour before you exercise. Add in some protein if you expect the workout to last longer than 90 minutes.
1. Use the heavier weights and less time formula to build muscle mass more quickly.
2. Make a plan so you can concentrate on particular areas and maximize your time.
3. Target one or two groups of muscles each time you exercise so you can work them to fatigue.
4. Switch up the muscle groups you work on after each rest period.
5. Train one set to failure with every workout, but don't do it with every set in order to protect your strength gains.
6. Push yourself and make your last sets count by using forced reps and pump up your growth hormone levels to astronomical heights.
7. Train with a group and you'll probably find yourself increasing in strength when compared to training in front of only one person.
8. Mix up your rep speeds to increase the strength you gain.
9. Keep your focus on the particular muscle that you are training and you will increase its muscle activity.
10. Make use of an iPod loaded up with your favorite adrenaline-boosting songs to make it easier to add a few more reps to your set.
11. Work with your weights first, then end with cardio to keep your growth hormone response in the high numbers.
12. Make sure that you use wrist straps when you are doing pulling exercises and you'll be able to pack on more reps to all the sets in your routine.
13. Too much heavy weight training can increase your myostatin levels, which can then limit muscle growth. Follow six to eight weeks of heavy weight training with a plan that emphasizes higher reps and lower weights.
14. Put away the instability devices -- wobble boards, exercise balls and the like -- to make sure that you are getting the muscle activity and force production to increase your strength.
15. Increase the number of sets you do if you don't feel like you're getting the intensity you want out of the workout.
16. Reduce your rest periods to keep the momentum and intensity going.
17. Change up the number of reps you do. Instead of doing 8 - 10, for example, try going for 15 - 20 reps or 3 - 5 reps to beef up the intensity.
18. If you've been using a treadmill, make sure you change up your speed and incline to continue building stamina and muscle.
19. Biking at a walking pace on the stationary bike isn't going to help you reach your goals. Increase the length of your session or its intensity.
20. Alternate brief periods of the intense exercise of your choice with less intense periods to build muscle, increase stamina and improve form.
21. Mix up your cardio routine to keep it fresh and increase the fun factor. Ditch the treadmill and bike and grab a jump rope or head for the punching bag at the gym and have a go at it.
22. Make sure you are using long, controlled, slow breathing and doing it primarily through your nose. Reserve the heavy breathing for when you are sprinting, toward the end of your workout or when you are making quick, short efforts.
23. Work in some type of mobility exercise each time you work out. Increasing your mobility is key for strengthening your core.
24. Even if you're working with a trainer, take accountability for your goals. Stay in constant contact with your trainer, so that your workout routine provides the impetus needed for you to reach your goals.
25. Monitor the intensity of your workouts by ensuring that your heart rate stays within 50-85 percent of your maximum recommended heart rate. You can find this number by subtracting your age from 222.
26. If you are trying to build up your chest, make sure that your elbows are tucked in, so that your pectoral muscles are targeted rather than your shoulders.
27. When performing squats, make sure that you are not pushing your knees forward. Keep them open to get the depth you want.
28. Want to give your arms their best workout? Exercise the big muscles first, then move to those that are smaller. So, first you would work your triceps, then your biceps and, finally, your forearms.
29. For maximum muscle building start your workout with technical lifts, then add in compound or machine lifts and finish with isolation exercises.
30. Don't fall for the myth that says that squatting to the parallel is bad. Doing so actually allows you to engage the hamstrings, glutes and hips, so that you have an even shear force.
31. Workouts don't have to be solely focused on efficiency and effectiveness. Aim for a workout that is 80 percent efficient and effective and 20 percent fun.
32. Feeling tired and not up to working out because you'll likely have an unsatisfactory workout? Push through it and you'll probably find yourself feeling more energetic than you realized.
33. Add between 2.5 and 3 minutes of high-intensity cardio to your workout. Follow this up with several minutes of cardio at the typical rate. Using this approach can help you burn an additional 200 calories.
34. An effective way to get more from each exercise is to increase the range of motion that you use to complete each rep.
35. Don't just concentrate on the slow lifting portion of your exercise to the exclusion of pushing, pressing, pulling with great force. Both types of exercise have a place in your workout.
36. Be efficient at exercising by avoiding single-joint exercise in favor of those that work multiple joints and muscles.
37. If you find that your forearms are giving out before you're finished with the exercise, try changing up your grip with one hand facing you and the other facing away. Be sure to swap hands when you move on to the next set.
38. Strengthen your core by using only one shoulder and arm to press a dumbbell overhead or while performing a chest press.
39. Do your pushups and make sure that you are holding a rigid body form throughout its entire set.
40. Practice the hip hinge until you have obtained the correct form. Otherwise your performance might suffer.
41. Tackle those hills the next time you run and enjoy reducing the possibility of injury while also burning the fat faster.
42. Use your treadmill to tone up and save time. Set it to a brisk walk and grab some light weights to work on your arms while you are working on your legs.
43. Maximize your crunches by ensuring that you continue contracting your abs even while you are lowering your body.
44. Bring the superior workout power of kayaking to the gym or your home by using an exercise band that's looped around a fixed object.
45. Trade long slow runs for short sprints unless you're training for a marathon.
1. Save the stretching for after your workout. After your muscles are warmed up and pliable, they'll be more flexible and less prone to injury.
2. If you want to increase your muscle mass, down a shake containing 20 grams each of casein and wheat proteins immediately after your workout is finished.
3. Give your muscle creatinine levels a boost by taking 300 to 500 mg of alpha-lipoic acid (ALA) and 3 to 5 grams of creatinine along with 50 to 100 grams of carbs that the body is able to quickly digest.
4. Muscle soreness can often be worked through by lightly exercising the muscle. Ibuprofen can also reduce the inflammation that is often associated with muscle soreness.
5. Help repair your body after its workout by drinking a substance that has a mixture of protein, carbs and fat immediately afterwards. One choice for this beverage is chocolate milk.
6. Add in wall sits as you are coming to the end of a run to strengthen your glutes and hamstrings and increasing your endurance and speed.
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