Fitness is an important component of a healthy lifestyle!
If you don’t have time to head to a gym, don’t fret! There are so many options for exercising in your own home, at work, or whenever you’re on the go. Small steps that are as simple as taking the stairs instead of the elevator or walking instead of taking a bus can mean a world of differences when it comes to your daily health and fitness.
If it is hard for you to fit much exercise time into your busy schedule, consider some of these tips to get the most out of your workout:
DAY OF YOUR WORKOUT
1. Eat slow-digesting carbs before workouts
2. Avoid higher-fat meals for up to four hours before workouts
3. Eat a green salad with your last whole-food meal before the gym
IMMEDIATELY BEFORE YOUR WORKOUT
4. Eat buckwheat as part of your preworkout carb intake
5. Take 20 grams of whey protein and 3-5 grams of a creatine supplement
6. Take 200-400 mg of caffeine 1-2 hours before your workout
8. Add 2 teaspoons of cocoa extract to your preworkout protein shake
DURING YOUR WORKOUT
9 Use forced reps on your last sets
10. Don’t train to failure on every set
11. Keep your focus on the muscle you’re training
12. Vary your rep speed
13. Train with several partners
14. Use an i-Pod
15. Don’t train too heavy for too long
16. Stay off the exercise balls, wobble boards and other instability devices
17. Save cardio for after your weight workout
18. Use wrist straps for your pulling exercises
IMMEDIATELY AFTER YOUR WORKOUT
19. Drink a shake with 20 grams each of whey and casein proteins
20. Stretch only after training
21. Take 3-5 grams of creatine with 50-100 grams of fast-digesting carbs and 300-500 mg of alpha-lipoic acid (ALA)
OTHER TIPS
22. Don’t drop dietary cholesterol too low
23. If your schedule allows, lift in the evening
24. Relax in a sauna or hot tub every day
25. Drink four cups of tea during the day
For more information about the tips above, follow this link.
(http://cliparts.co/free-exercise-clip-art)