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Ten training tips that get results: Exercise smart and use your time wisely

tara_opt_1BY TARA ZIMLIKI, CPT, CSCS
NEWJERSEYNEWSROOM.COM
COMMENTARY

As a personal trainer, business owner, 19 time marathoner and busy mom of three young children, I have learned the most productive and time effective edges on training that bring great results.  With little time for my personal fitness to spare I use every fitness minute productively.  I am now sharing these 10 fitness tips with you so that you can get the most out of your workouts in a time efficient way!

Training Tip # 1 Get the 6 pack of your dreams

Crunches are not the answer to your 6 pack dreams.  Crunches will strengthen your abdominal muscles but they are not the best exercise to strengthen and sculpt your abs. 

The most ab effective exercises are move like pull-ups, pushups and jump squats. These exercises are great abdominal burners because they engage your core and many other muscle groups that burn fat and get you lean.  Remember in order to see your abs you must be lean so decrease your body fat.

Training Tip #2: To increase your metabolism lift weights

Many women are afraid of lifting weights because they do not want to bulk up.  However, in order to have a tight toned body you need to life weights.  Compromise and lift light weights at high repetitions.  Baseball players, runners, along with many other athletes lift in the light weight, high repetition manner.  I promise you will not look like a football line backer ;-).  Weight lifting will also increase your metabolic rate which is critical for continual fat burning.  If you're new to weight training make sure to consult with a professional on proper form to avoid an injury.

Training Tip #3: Feel the “burn”

When you are working out you should feel like you are working hard.  Work harder and smarter and feel the muscles working.  If you are concerned about getting larger muscles then stick with your lightweight dumbbells and higher repetitions, but make sure your muscles are fatigued for the last five reps. If you are not fatigued at this point increase your weights by 2-3 pounds.

Training Tip #4: Push it to the next level

I often see walkers that could not be walking for more than 2.0-3.0 speed and they do this for hours each day but their scale has not budged.  What are they doing wrong?  It is great to move to the next step and get your body moving but once you have gotten there it is important to exercise strong.  You should be finishing every workout covered in sweat and find breathing labored.  If you do not feel this you need to workout harder and smarter by increasing your intensity.  So walkers add some speed walking spurts or walk/run to bring your workout to the next level.  Follow this plan and you will see greater results! You can get great results from three one hour high-intensity workout in a week, making it easy to fit exercise into your busy schedule.

Training Tip #5: Get fit for a fraction of the cost

Hiring a personal trainer is not the only way to reach your dreams of weight loss and fitness success.  If you cannot fit a trainer into your budget then go to a free motivational health website like www.funfitmama.com for trainer tips, motivation and healthy recipes.  Combine these exercises and diet tips to get fit and have fun!

Training Tip #6: Set specific fitness goals

Don't just focus on weight loss as your only goal or it will haunt you. I have found the most successful clients set other fitness goals.  For example, one of my clients will be running his first 10k (6.2 miles), another running her first marathon (26.2 miles).  Having these fitness goals take the pressure off the scale and the weight loss have a big payoff of results!  So search for a race that you want to run or increasing your plank time or just increase your miles that you run each week and set an attainable goal!

Training Tip #7: Keep a training Log

I write in a training log every morning. I just wrote my twenty mile interval training run into my log this morning. If I feel sore after a training session, I put an extra description of the workout so I can relive it very soon.  Usually the more challenging the workout bring the best results.

Training Tip #8: Keep a food diary

Write down your daily food intake.  Studies show that people who keep food journals lose more weight and keep more of that weight off in the long run. The National Weight Control Registry–an ongoing research project tracking more than 3,000 people who’ve lost an average of 66 pounds and kept it off for five years–found that keeping a food journal is the one strategy used by the majority of successful dieters.

Training Tip # 9:  Start Each Day the Right Way

Wake up your body and mind with your very own wake up workout.  Begin by doing 1 set of 18 alternating lunges, 18 squats, 10 pushups, 10 jackknifes and a 20-30 second plank.  As you become stronger build up to 3 sets of 18.  Pace yourself and do what you can do at your own fitness level.  These exercises will work your total body and are a great way to start your day!

Training Tip #10: You Deserve this

You have chosen to become fit and healthy so remember you deserve this!  You cannot help others until you begin by helping yourself first.  So take care of your health, have fun and enjoy this great journey!  The results of the way you look and feel are the best payoff!  May the rest of your life be the best of your life with your new health and body!

About Tara Zimliki:

Tara is a Certified Personal Trainer, Health Coach, and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. She has completed 19 marathons, hundreds of 5ks and has trained with top athletes at the University of South Carolina where she was awarded a full cross country scholarship. Tara also has a degree from Rutgers University and specializes in fat loss and nutrition For more information on Tara visit www.tarasbootcamp.com and check out her motivational sister site www.funfitmama.com

 
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