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Author: Jody Branch
Article source: http://www.health-spot.info/. Used with author's permission.
Top Trainers share their secrets to getting slim, toned and strong in record time. It guarantees that you will see results in no time.
1. Tone up on the Treadmill.
Save time at the gym or even at home, with this 10 minute cardio/sculpt session. Hop on a treadmill holding a three to five pound treadmill in each hand, and set the speed to a brisk walk. It's a great upper body workout and gets your rear going. do this two or 3 times a week. As you improve work up to four-minute sets.
2. Power up your runs.
Add wall sits to the end of every run that will buid up and strengthen your quads, hams and glutes. It will also improve your speed and endurance. Lean against a wall untill your knees are bent at 45 degrees. Hold for 30 to 60 seconds: Work up to doing 10 sets. Challenge yourself by adding heel raises. Life your left heel and then the right, then lift both at once.
3. Chart your progress.
Continue to motivate yourself by using something to measure your progress by. Write down: Flexibility, cardio and weights. Set goals for each of these and them grade yourself.Do this atleast 5-6 times a year to see where you are in your goals. You will see improvement!
4. All-in-one Toner.
Try a side-step squat with a ball that works your arms, abs,torso,legs,inner thighs and butt. Stand with your feet shoulder width apart holding a 3-4 pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the balls towards your left knee, step out with your left leg straight. Return to the starting position. Do 10-15 reps and repeat on the other leg.
5. Break oout the snow shovel.
If you are lucky enough to have snow, don't pay someone to shovel it for you. Get to work yourself. Shoveling snow not only burns 400 calories per hour, Shoveling snow develops muscular endurance and power. Be sure to be very careful in the slippery snow and bend from you knees and hips not your back.
6. Work out while working.
I am sure you have heard of this one, Sit on a stability ball while working at your desk. This will strengthen your core. Try and squeeze in shoulder presses and ab crunches.
7. Jump Rope.
One of the best cardio workouts is jump-rope. Doing the following you will burn about 26 calories a minute. Do a basic jump for 5 minutes and then jump twice as high and turn the ropes twice as fast so it passes under your feet twice before you land. This takes timing and patience. You will get in shape just by working at it.
8. You cannot be perfect.
You don't have to be perfect to get results. Follow the 80/20 plan. 80 percent of the time eat well and exercise regulary. For the remaining 20, let yourself eat at holidays or lunch with friends. If you think it is all or nothing you are less likely to stick with it.
9. Make over your running routine.
Unless you're training for a marathon, skip long, slow distance running. Sprinting builds more muscle. Add a few 10 to 60 second sprint to your run. Slow down just long enough to catch your breath then do it again.
10. Don't eliminate carbs.
Your body needs them for energy. If you need added energy for a workout, eat some carbs about an hour before. Your best bets are low fat cheese with crackers, trail mix, or a half a PB&J sandwich. Jody Branch is owner of http://www.online-weight-loss-resources.com
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