80. Don’t break you exercise habit.

One of the obstacles that you can encounter when it comes to working out is when you feel like breaking the exercise habit. Once you do, it can become a regular thing to you, and eventually make you put a stop to your exercising. Thus, you should avoid long breaks in working out as much as possible. By doing that, you are ensuring that you can be in top shape for the rest of your life.

81. Preventing injury in running.

To prevent injury in running, you can actually do something different for one week in every six. For that one week, try to cut down the distance that you usually cover in half. Aside from that, instead of running 6 days for the week, you can also bring it down to 3. By doing this, you would be providing your body with a better chance to recover, which is also a good way to prevent injuries.

82. Shed off weight with milk.

Drinking lots of milk can actually help you when it comes to losing weight. This is because, milk contains a lot of calcium, and studies have proven that people who consume more calcium have lesser amounts of body fats. With that, you should include milk into your diet and combine it with your exercise program.

83. What to do with your tight muscles.

When you work out, you would find out that some of your muscles are tight, while others are more flexible. To get around it, you should spend more time in stretching your tight muscles. By doing this, they would become more flexible, which can help you more when it comes to performing certain exercise routines.

84. How to recover faster.

If you have been injured, one of the best ways to recover faster is to exercise the soonest time that it is possible. This does not mean that you should not give your body ample time to repair the injured muscles. What it means is that, as soon as you can feel that you are capable of exercising again, you should immediately go through some routines. Just make sure to focus on low intensity exercises though, so that you won’t strain your muscles.

85. Using a supplement.

You may have heard or read about people making use of supplements in conjunction with their workout programs. If you want to make use of one, you should know that there are a lot of different supplements that are available in the market today. Thus, you need to make sure that you properly select the product that you would be using, so that it can really help you attain your goals.

86. Make a list of your goals.

Aside from coming up with your long term goals, you should also have short term ones. List these goals into your notepad or a sheet of paper, which you can post on your refrigerator. It is important that you see your list on a daily basis, so that you would be constantly reminded of them. On top of that, make sure that each of the goals have dates on when you want to achieve them, so that you can see them as your deadlines.

87. How to become more committed in exercising.

It may be difficult for some people to fully commit themselves to exercising on a regular basis. If you want to make sure that you become fully committed into it, one of the things that you can do is to go to the gym each day or at least every other day, for a period of one month. By doing this, it would become a natural routine for you, which would become so much easier to do.

88. Make sure that you derive pleasure in working out.

Some people are not built for the gym. Thus, if you don’t enjoy being in the gym when you work out, then you should try working out at your own place. There may be certain things in the gym that prevent you from enjoying it. Thus, try it out at your own home, since it is very possible that it is where you really want to exercise.

89. Running hills.

Running uphill can be quite challenging. To make sure that you can do it faster though, what you can do is to focus on an object at the top of the hill, while keeping your head up. This can help you breathe easier, which would greatly help you in running faster and in making it to the top.

90. How to build up your endurance.

One of the best ways to build up your endurance is to join a marathon. To make sure that it would work , you should work hard for it, and aim to win the race. When you are able to do this, even before the marathon, you would already have your endurance improved.

91. Drawing X’s on your calendar.

There are lots of people who draw lots of X’s into their calendars these days to mark the days of the month, when they went to the gym. If you do this, just before the month is about to end, you would be able to see how many times you were able to go to the gym. Thus, it would motivate you to go to the gym more, so that you can see more X’s on your calendar.

92. Getting stronger legs with lunges.

Lunges can actually build stronger muscles in your legs. However, if you want to make it more effective than it is, you should also do the lunges in reverse. Doing it this way can actually get your front legs work more. To execute it, you only have to step backward, instead of stepping forward.

93. What to do when you are stressed out.

If you are stressed out, it is not an excuse not to go to the gym. In fact, it even gives you more reason to visit the gym, since exercising can actually relieve you of stress. This is because, when you workout, your body would actually release endorphin, which can make improvements on your mood.

94. Measuring fitness.

When it comes to measuring fitness, your weight is not the only thing that you can monitor for it. Keep in mind that if you are also going through strength training, then chances are, your muscle growth can offset your fat loss. Thus, aside from checking out your weight, you can also consider your progress in working out. If you are able to increase the number of repetitions you can do for pushups and sit-ups, then that is also a good indication of fitness improvement.

95. Squeezing the muscles in your butt.

When you need to lift weights over your head, then you should try squeezing your butt muscles. This would actually result to achieving a position, which can provide ample protection to your spine. With that, it can lower the chances of getting injuries at your back.

96. Squeezing the bar.

When you bench press and you want to put more pressure into your chest muscles, then you should try to squeeze the bar. The squeeze should follow an inward motion to properly target your chest muscles. If you want to target your triceps, then you should be squeezing the bar outwards.

97. Sleep at least 8 hours each night.

Each time you work out, you have to consider the fact that you are putting pressure to your muscles. With that, if you want to get your muscles developed, then you have to provide your body with enough time to repair them. When you sleep for at least 8 hours every night, not only would you be providing your body a chance to repair your muscles, but you are also ensuring that you would have high levels of energy the next day.

98. Eat more fruits and vegetables.

Fruits and vegetables are loaded with nutrients that can help your body in having good levels of energy. Aside from that, they can also ensure that you are properly hydrated. Thus, it is best to eat more of them, so that you can attain your goals in working out soon.

99. Eat more eggs.

Egg whites contain the rare protein called albumin. This type of protein can be absorbed by your body easily. Thus, it speeds up your muscle recovery, aside from helping your body in building muscles faster. Aside from that, the yolk of the egg also contains essential fatty acids, which can help in boosting your energy levels.

100. Exercise one arm at a time.

There are certain forms of exercise that can be done with just one arm or with both arms. If you want faster results from them though, it is best if you do it with just an arm each time. This is because, isolating one arm in working out can get you higher quality sets than if you use both arms together. Because of this, your muscles would get developed faster.

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51. Exercise to lose weight.

Exercising to lose weight can be effective, especially if you combine it with a balance diet. This is because, it would depend on how much calories you would be burning and how much you are in-taking. Thus, if you can burn more calories than you eat, then it would result to weight loss.

52. Focus on your goals.

When you exercise, you should remain focused on your goals, so that you won’t be wasting your time. Thus, if you want to improve your strength, then you should lift more weights. On the other hand, if you want to become faster, then you should focus on workouts that would bring out that result. By focusing on your goals, you can determine the right exercise routines for it.

53. How to repair your muscles faster.

After working out, it is best if you get enough rest in order to recover faster. What you can do to make your recovery faster though is to lightly exercise the muscles you have worked out the following day. This is because, when you do that, it would actually help your body in delivering more nutrients to the muscles that need repairing.

54. Choosing the color of your workout clothes.

When you choose the colors of your workout clothes, it is best to just stick with the simple ones such as black, white, and gray. This is because, these colors would go with anything. In other words, you no longer have to spend a lot of time in matching the colors.

55. Choose the right footwear.

It is very important to wear the right footwear for your workout routines. This is because, the right shoes can help in preventing injuries to happen. Aside from focusing on acquiring the right size, you should also make sure that you are buying something that is in good quality, so that your investment would be worth it.

56. The best time to workout.

There may be certain times of the day when the fitness gym is filled with a lot of people. In most cases, this would be after office hours or early in the morning. Thus, if you can choose what time to visit the gym, then do it at the middle of the day. By doing that, you can ensure that you won’t have to wait for your turn in order to use certain workout equipment.

57. Resting in between your workout sets.

Keep in mind that resting in between your sets is important. However, if you want to make good use of your time while you are at the gym, then you should rest shorter during the early sets, and longer at the later part of the session. It is best to do this, since your muscles are still fresh at the beginning part, and they need more time to rest as you approach the end of your session.

58. Avoid talkative persons at the gym if you want to save time.

When you visit the gym, you would eventually notice that some persons simply do not know when to stop talking. If you accidentally get beside them, then they may get you delayed. With that, if you want to save time, then see to it that you avoid such persons. If they really want to talk to you, then just tell them that you have to proceed, and that, you can talk once you are done.

59. Do not forget your triceps.

Lots of people workout their biceps, since it is the muscle group that they can immediately see in front of the mirror. However, you should also workout your triceps, since it is also a large muscle group. By working out your triceps, you can make your arms larger.

60. The best way to build your triceps at home.

Triceps are muscles that can be found opposite your biceps, and they are not very easy to target. To develop them while you are at home though, you can perform the closed grip push up for it. This routine is just similar to the traditional pushup; and, the only difference is that, you need to position your hands near to each other on the floor.

61. How to build your arms faster.

Making your arms bigger would also make you look like a bigger person. To achieve that, you should workout not just your biceps, but its opposing muscle as well, which is your triceps. The best thing about working out these muscles is that, while you are putting pressure to one of them, the other one is forced to rest.

62. Frequency of strength training.

It is true that you can do cardiovascular exercises on a day to day basis. However, when it comes to strength training, you have to see to it that you have at least a day of rest in between your strength training exercise routines. This is to ensure that your muscles are given ample time to recover and get developed.

63. How to avoid injuries.

In order to avoid injuries, you need to make sure that each exercise routine you perform is done properly. To achieve that, you can ask an expert for help in performing it. This is important not just in preventing injuries, but also in making sure that you can achieve your goals soon.

64. How to exercise at work.

If you want to continue burning more calories even at work, then you should see to it that your physical activities are not limited. In other words, whenever you need to talk to an officemate, you should avoid using other means than talking face to face with him. Thus, you should not make use of the phone, chat, and email.

65. Perform your exercise routines slower.

It is actually best not to rush yourself whenever you exercise, especially when it comes to strength training. Performing the routines slower would actually ensure that you are targeting the right muscle groups. On top of that, it would also help in preventing injuries.

66. Increase your intensity regularly.

In order to prevent workout plateaus, it is best if you increase the intensity of your exercises regularly. You can achieve this by increasing the amount of weight that you would be lifting from time to time. Aside from that, you can also do it by increasing your number of repetitions. It is best to do this, so that your muscles would be prompted to develop better and bigger ones.

67. Keep in mind that each routine usually targets certain muscle groups.

When you workout, especially with strength training, you have to keep in mind that each of the routines targets certain muscle groups. Thus, it is not a good idea to simply perform any type of routine that you come across with. It is best to identify the muscle groups that you want to enhanced, and select your routines according to that.

68. Practice proper breathing.

When you workout, you have to make sure that you practice proper breathing. This is to ensure that you won’t run out of breath when you exercise. On top of that, it would also help you perform the exercise routines properly. See to it that you practice breathing technique, so that you can go through your workout session without becoming too fatigued.

69. Bench press can get your chest and triceps developed.

When you do bench press, you can actually target not just your chest muscles, but also your triceps with it. With the regular bench press, it would naturally build up your chest muscles. To target your triceps, all you have to do is to place your hands closer to each other. This would take away the pressure from your chest muscles, and be applied to your triceps.

70. Trick in bench pressing.

If you want to achieve better results with bench pressing, you can actually perform a trick for it. To do it, all you have to do is to try to look at your dominant hand without making your head turn for it. When you do this, you won’t feel that you are actually putting the same pressure to the other hand; and, because of that, you would be able to lift more weight.

71. Making chin-ups easier.

Lots of people find chin-ups difficult to perform, especially to those who are thinking about pulling themselves up in doing the routine. To make it easier, you should think about pulling your elbows down with it. The reason behind this is that, thinking of pulling yourself up can make you focus more on your weight, than when you think about pulling your elbows down.

72. Warm up your muscles before lifting weights.

When it comes to lifting weights, it is always best if you do warm up exercises first. This prevents injuries, aside from the fact that it can also help you loosen up and perform the routines well. To warm up, you can simply perform stretching exercises, or do light cardiovascular routines.

73. How to tell if you are using weight that is too much for your muscles to handle.

The best way to tell if you are using the right amount of weight when you workout is to try to perform the routines slowly. If you are forced to swing the weights to lift them up, then you are using too much weight. Don’t use too much weight so that you won’t put yourself at risk for injuries.

74. Protect your spine at all times.

Whenever you lift weight, you should keep in mind that improper execution of the routine can hurt your back or your spine. With that, you need to make sure that you can protect your spine at all times. To ensure that this is the case, you should practice proper posture, so that the pressure of each routine would be directed to the muscles you intend to develop.

75. How to breathe properly.

Breathing properly during working out is important if you want to achieve desirable results from your exercise program. To ensure that you are breathing properly, you should exhale when you exert effort, and inhale when you are resting. With that, if you are lifting weights, then you should exhale when you lift the weight, and inhale, when you return back to your starting position.

76. Know what routines target what muscles.

Different routines target different muscles. Thus, you have to know the routines that target the muscles that you want to enhance. For example, if you want to develop your chest muscles further, then the routines that you should be performing are pushups, chest press machine, bench press, and so on.

77. To build muscles, you need to load up on protein.

Proteins are the building blocks of your body. Thus, you need to make sure that you eat food items that are loaded with it. Without adequate protein supply, your body would not have the necessary tools to repair your worn out tissues. On top of that, it would also not have the capability of building up better muscles.

78. Walk at the park in the morning.

If you are wondering when is the best time to do your walking, then you should know that it is during the morning. Walking at the park early in the morning would give you a lot of benefits. Aside from boosting your energy levels at the start of the day, it would also give you the opportunity to inhale fresh air and absorb vitamin D3.

79. Exercising without going to the gym.

Keep in mind that you can always exercise without going to the gym. You can walk at the park, around the block, or even at your home. Aside from that, climbing up and down the stairs in your office or at home can also make you exert the effort to improve your physical condition. Moreover, there are also other workout routines that you can perform at home; and, some of them may require workout equipment, while others don’t.

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31. Don’t just focus on your strengths.

When you workout, you would find out that there are routines that you like, and some that you do not like. There is a good probability that those routines that you do not like are the ones that you are not good at. In other words, they may involve your weak muscles. Thus, it is best if you do the ones you don’t like more often, so that you can get rid of your weaknesses.

32. Visit your doctor.

Prior to getting involved with any kind of training or workout program, it is imperative that you visit a doctor first. This way, he can get you checked out if you are fit for going through certain workout routines. Aside from that, he may also be able to tell you what exercises you need the most, in order to achieve your goals faster.

33. Eliminating boredom.

One of the culprits behind failures when it comes to losing weight or building muscles is boredom. Thus, it is important that you prevent it from happening to you. To eliminate the chances of getting bored, you should vary your exercises. Aside from that, you can also change your frequency, time, as well as the intensity of your exercise routines from time to time.

34. Building your arms even after getting hurt.

When you lift weights, there is always a possibility to injure or hurt one of your arms. However, there is no need to stop working out, if you only hurt one of them. For example, if you hurt your left arm, you should continue working out your right arm. This is because, when you work out one arm, it actually stimulates the muscle nerve fibers of the arm that got hurt.

35. Count backwards.

When it comes to counting your repetitions, it is a good idea to count backwards. This is because, when you do it this way, instead of thinking about how many you have already done, you can only think about what you have left. Thus, it makes working out easier for you as you approach the end part of the set.

36. Your workout progress.

If you have not been going through exercise routines for quite some time, then it is important to go with easier exercises first. In other words, don’t immediately perform intensive exercises, since it can get your muscles strained. Start with low intensity workout routines first, and go with the more challenging ones, when you have gained more experience in it.

37. Improving the condition of your legs.

When you exercise, it is best if you target your calves as well, so that you can improve the condition and the looks of your legs. To achieve this, you should do seated as well as the standing calf raises. You would get better results when you do it like this, since your calves consist of two different muscles, which you can target with the seated and standing routines.

38. Weigh yourself prior to exercising.

Before starting with your exercise program, you should weigh yourself first. This is important, especially if you are trying to lose weight. Take note of your weight and write it down on your calendar or a notepad. This way, you can refer to it after a couple of weeks of exercising, to see your progress.

39. Test yourself every 3 or 4 weeks.

In working out, it is best if you test yourself regularly. Test different variables in your body such as your waist, body fat, muscle size, and such. By doing this, it would show you the results that are tangible, due to your workout program. When you see differences, then you are assured that all your efforts are paying off.

40. Don’t take certain medicines after working out.

It is not a good idea to drink certain medicines after going through your workout session. Some people actually take ibuprofen and acetaminophen after exercising to relieve muscle pain. However, some experts say that these drugs can actually suppress muscle development, if you take them after working out, which is why it is best to avoid them.

41. What to do when you are bored.

If you have been walking for quite some time already, in order to lose weight, there is a possibility that you have become bored with it. When this happens, you need to find a good alternative to walking, so that you can keep on exercising. Some of the options that you have when it comes to this would be biking, swimming, and running.

42. Getting rid of your protruding belly.

If you want to flatten out your stomach, then you should do more abdominal crunches each time you visit the gym. To make your crunches more effective though, one of the techniques that you can follow is to exhale with force when you reach the top of your movement. When you do this, it actually forces your abs to work harder, which results to having more muscles in that part of your body.

43. How to effectively achieve six-pack abs.

Although it is true that you need to go through crunches to achieve better abs, there are times when you may not be able to achieve it fast. One of the things that can prevent you from having fabulous abs is actually the fats that you have in your stomach. This is because, the fats would hide your abdominal muscles. With that, you should get rid of your fats in order to have abs.

44. Building bigger biceps.

When you workout, you may also want to build bigger biceps, which is why you want to perform arm curls. To become more effective on it, it is wise to bend your wrists when you perform the routine. By extending them backwards slightly, you would actually be targeting your biceps more, and work it harder.

45. Working out at your own home.

There are lots of benefits when you workout at your own place. Aside from the fact that you won’t have to deal with gym membership fees, you also won’t have to step out of your home and go through traffic. However, you need to make sure that you are really committed in going through it, since there are also lots of distractions at your home.

46. Exercising when you are weak.

There are some people who still try to go to the fitness gym even when they have fever, cough, or colds. This is actually useless, since your body would be focusing its resources in healing itself. With that, it is best just to get some rest at your place, and only workout when you are already at the best of health.

47. Ride your bike to the mountains.

Going to the mountains with your friends while riding bicycles is actually great. This is because, it gives you the cardiovascular exercise that you need to build your stamina. On top of that, you can also inhale fresh air once you reach your destination. Choose your bike well though, to be on the safe side.

48. Hiring a trainer for exercising.

If you want to improve your weightlifting ability or for other sporting events, you can always hire a trainer for it. A trainer can provide you guidance in going through the routines that you need to tackle. On top of that, he would also make sure that you are progressing effectively.

49. Paying your exercise trainer in advance.

In hiring a trainer for your exercise routines, you may want to pay him in advance. This is because, it would ensure that you would follow through on your workout sessions. On top of that, it would also ensure that the trainer would be guiding you properly.

50. Building your muscles more by stretching.

After working out a certain muscle group, it is actually a good idea to stretch them. When you stretch them, they would actually get developed faster. Do the stretching for 20 to 30 seconds, so that your muscles would get developed faster. This should be done on a regular basis, so that you can see results soon.

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