AWESOME Fitness Tips for Women for 2015!

1 — Consume 1 gram of protein or more per pound of bodyweight for best results.
2 — Find training partners. They can be a great motivator and can help spot on those heavy lifts.
3 — Correct form is much more important than a heavier weight.
4 — Leg Workouts are just as important as Upper Body workouts
5 — Diet and Nutrition are just as important as your workout routine.
6 — Make sure you wipe down your equipment after use and put your weights away properly.
7 — Maintain proper hydration at all time.
8 — Remember that rest days are very important.
9 — Remember to change your workout routine frequently to avoid plateaus.
10 — Always warm up before exercising and cool down afterwards.
11 — We recommend using free weights over machines.
12 — Plan your workouts ahead of time.
13 — Keep a workout log to track your progress.
14 — Supplements should only be used as tools.
15 — Incorporate dropsets and supersets into your routine.
16 — Remain Sober or drink in moderation.
17 — Maintain a positive attitude.
18 — Work on your weaker spots first.
19 — Make sure to fuel your body before and after a workout.
20 — Always stretch before and after your workout.
21 — Listen to your body.
22 — Focus on muscle contractions.

23 — What works for others won’t necessarily work for you.
24 — Get enough sleep.
25 — Make use of body spray and deodorant.
26 — Do Cardio.
27 — Manage Stress.
28 — There is no secret or “magic pill” in bodybuilding.
29 — Make your own mass/weight gainer.
30 — Be patient and never give up.
31 — Lift like you mean it.
32 — Try to work each muscle group twice a week.
33 — Respect Gym Etiquette.
34 — Don’t be afraid to ask for a spotter.
35 — Be sure to secure your weights.
36 — Use Creatine.
37 — Focus on the negative portion of the rep.
38 — Don’t worry about stretch marks.
39 — Use Workout Circuits.
40 — Count calories.
41 — Use correct form when squatting.
42 — Do not ignore your weakest muscle groups.
43 — Do light rotator cuff exercises.


“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.” —Mindy Solkin, owner and head coach of the Running Center, New York City Chart Your Progress “Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.” —Ken Alan, Los Angeles—based personal trainer Try This All-in-One Toner “A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.” —David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004) Break Out the Shovel “Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.” —Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas Work Out During Your Workday “Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.” —Gregory Florez, personal trainer and CEO of Salt Lake City — based Take This Jump-Rope Challenge “The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”

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