10 Best Workout Tips for Women to Achieve Fitness
Do you want to know the secret of getting a trim, toned and slim body in record time? Frankly, who doesn’t? Therefore, it is completely normal for people to rush to fitness instructors, exercise physiologists and top personal trainers to ask them about the ultimate moves and the best motivation tricks that can help them in kicking the fitness routine into high gear. Sure, there is no magic formula you can use for whipping your body into shape. You cannot just starve yourself and expect to have a good physique. What can you do? You can put a few of the following tips into action every week and you will definitely see quicker results:
1. Make use of the treadmill
Don’t just wait till you go to the gym. You can save yourself some time by doing a 10 minute sculpt/cardio session on the treadmill. Take a three-to-five pound dumbbell in each hand and get on the treadmill. The speed should be set to a brisk walk. While walking, you should do a one-minute set each of triceps extension, shoulder presses, standing triceps kickbacks, side laterals, biceps curls and front laterals one after the other. This is an excellent challenge for your upper-body and will also keep your heart pumping. You should try and do this twice or thrice a week and increase to four minute sets as you get used to it.
2. Boost your runs
You can strengthen your glutes, hamstrings and quads by adding wall sits to the end of every run. This can improve your endurance and speed. Keep your feet shoulder-width apart and lean against the wall. Squat down while keeping your knees apart at 45 degrees. Stay in this position for about 30 to 60 seconds and try and do 10 sets. Include heel raises for adding a challenge. This means lifting your left heel, then the right and then lifting them together twice.
3. Keep track of your progress
Maintaining a fitness report card is a great way for keeping yourself motivated and on track. You can write down different subjects such as muscle conditioning, cardio, attitude and flexibility and give yourself grades from A to F at least a few times during the year. When you notice how much improvement you are making, it will motivate you and you will want to stay in shape.
4. Take advantage of this all-in-one toner
You can work your torso, arms, legs, back abs, butt and inner thighs with a side-step squat paired with wood chop. Hold a three-to-four pound medicine ball in your hands and stand while your legs are shoulder width apart. Bring the ball over your right shoulder at eye level by bending your arms. Use your left leg for stepping out when you bring the ball towards your left knee. Make sure your right leg is straight during this time and keep your left leg bent at 90 degrees. Go back to the initial position. Repeat on the other leg when you have done at least 10 to 15 reps.
5. Bring out your shovel
Is your driveway clogged up with snow? What is the point of paying someone else to shovel it up for you? Shoveling snow can have a lot of benefits for you like developing your power and endurance, but the most powerful one? You burn about 400 calories per hour! However, you have to be careful during your shoveling. The amount of snow on each shovelful should be kept to a minimum and you should not bend your back. It is your hips and knees that need bending.
6. Workout between your working hours
Just because you are sitting at a desk is no excuse not to work out a bit. You can keep dumbbells at your desk and sit on a stability ball for giving strength to your core. Try to do around 12 to 15 reps of various exercises such as overhead presses, dumbbell curls and ab crunches. Two to three sets of each exercise is recommended. This gives you plenty of time to do fun workouts such as tennis or biking. MuscleandCuts.com has published some very interesting fitness tips in this regard.
7. Take a break
It isn’t necessary for you to be a fitness fanatic to get results. Stick to the 80/20 plan in which you exercise regularly 80% of the year and eat well. The remaining 20% of the time is when you have deadlines to meet or holidays to celebrate so it is acceptable for you to slip. You are more likely to follow your plan when you realize that it achieving fitness is not an all-or-nothing route.
8. Don’t cut back on the carbs
Cutting back carbs may seem like the quickest solution, but it isn’t a good one because you need fuel for working out. Go for high-fiber crackers or fruit at least an hour before working out. Add some protein in your snack if you plan to work out for 90 minutes or longer. In this way, the carbs will break down slowly and provide you with long lasting energy. The best items for you are a trail mix, low-fat cheese and crackers or half a peanut butter and jelly sandwich.
9. Focus on the crunches
When you are doing your crunches, it is a bad idea to lower your chest away from the knees or relax your abs as this will only give you half the benefit. You can only get the firmest abs if you sustain the contraction while going down.
10. Do some intense pushups
You can get in great shape if you do squat-thrust pushups as they focus on your core, upper body and lower body for improving strength, agility and endurance all at once. Bend down from a standing position, keep your hands apart on the floor at shoulder width length and put your feet back in plank position. Cross your ankles if you are strong or else keep your feet wide apart. Do a pushup and then uncross your ankles or jump your feet. Do eight reps, take a break and then repeat
Combination of these tips will help you in getting the body of your dreams and you can look gorgeous.