Monday Lancaster Fit Bit – Getting the Best Results from Your Workout

Welcome Back Readers!  It’s time again for another Monday Lancaster Fit Bit with Mickey Glick from Body and Soul Fitness Studio!  This week Mickey has 8 ways for you to get the best results from your workout, read on after the jump to find out what they are!

For those of you lucky enough to be in Lancaster County, Mickey has a very clean, modern and accessible facility  where you will feel right at home, call her at 717-509-7777 to set up a time to meet with her!

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GETTING THE BEST RESULTS FROM YOUR EXERCISE ROUTINE

This is the time of year when people resolve to start exercising to lose weight and get in shape.

If you are like the average person interested in dropping some body fat, improving your health and getting stronger, you should come see me at Body & Soul Fitness. 🙂 If for some crazy reason that’s not an option, then be sure to follow these guidelines to get the best results from your workouts:

* Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup.

* Perform a total body workout 3 times a week with at least one day of rest in between. Forget about the bodybuilding magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is ineffective and inefficient for the vast majority of people.

* Concentrate on compound exercises, preferably using free weights or body weight rather than machines. Exercises like Squats, Lunges, Deadlifts, Pushups, Rows, Presses, Pulldowns, etc. work multiple muscles at once, are more functional, and burn more calories than isolation work like Bicep Curls and Tricep Kickbacks.

* Forget about the “low weight, high reps to tone” B.S. that is still floating around out there. Challenge your muscle using a resistance that you can only perform 6-10 times with good form. (There are some exceptions, of course.) No. ladies, you will not turn into the Incredible Hulk if you use more than 3 pound pink dumbbells.

* Make sure your strength training program is balanced between opposing muscle groups. Don’t ignore exercises you don’t like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and injuries.

* Choose cardio intervals or metabolic bodyweight circuits over slow, steady state cardio for shorter, more productive workouts. However, limit interval training to 3 times a week, 4 if you are advanced exerciser.

* For fat loss, increased strength and energy, and overall good health, incorporate good nutrition into your lifestyle. Exercise without healthy nutrition will produce mediocre results. Remember, you can’t out-train a bad diet.

* Get professional help. In a recent study, participants who worked out with a trainer lost 3 times more weight than those just given advice. This was not even one-on-one training; they exercised as a group.

 

 

Unfortunately, after a few weeks many will give up and quit, often because they didn’t see results.

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As always, I’d like you to be part of the conversation, so if you like what you read here please comment, forward The Lancaster Connection.com to your friends, subscribe and if you have questions, need real estate advice or want to buy or sell a home, you can call or text me at 717-371-0557, email me at Jason@JasonsHomes.com or contact me at the office at 717-490-8999! 

Your Friend in Real Estate, 

Jason Burkholder

Weichert, Realtors – Engle & Hambright 

Search for Lancaster County Homes for sale at www.JasonsHomes.com by clicking here!

 Want to see what’s happening to home prices in your neighborhood?  Go to www.RealEstateCrystalBall.com !