Any workout has three variables: weights, intensity, and volume. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.
2. Don't give up on the pullup
Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.3. Row your boat
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. It's better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs.4. Short-circuit your routine
Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. You're building muscle while keeping your heart rate high.5. Minimize refined carbs
Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores.6. Eat five times a day
That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. You'll have a steady stream of energy; plus, less food more often isn't as taxing on your digestive system as three big meals, adding that five daily feedings stabilizes your blood sugar, so you won't have crazy mood swings or hunger pangs.7. Up your protein
One suggestion is a Zone-inspired diet--a balance of protein, complex carbs, and fat in every meal and snack--to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts.8. Limit your liquids
Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and calories. If you're thirsty, drink water. Or even lemon water. The added lemon helps reduce water weight, and it adds a yummy taste to the drink. There are also healthy alternatives, but just make sure the sugar content is low. Certain sports drinks are better than others, but they do help. Also some powder drinks, such as fitmixer amino, an amino acid supplement from Costco, is flavorful, replenishes electrolytes, and supplies you with energy in a healthier way. Healthier and better than sodas. Yes, that means diet soda, too. Although the science on the fake sweeteners used in diet sodas is still undecided, certain professional trainers and professional athletes are against them. The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal; therefore, it does nothing for your health, and the sugar energy boost causes you crash hard later.These are some healthy tips and healthy ideas for you to try, if you so want to. I just put down what I think, and leave it at that! :)
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