By Michael J. Sokol
Owner of One-on-One
Fitness Personal Training Service, Inc.
(312) 642-4235
The following tips will provide
invaluable information
for those of you
who want to get in shape.
Fitness Do’s and Don’ts :
When lifting weights, do it very
slowly and with control.
Don’t lift too heavy—it’s
all about form not amount of weight.
Don’t think, "No pain, no
gain." This is a fallacy.
Do think, "No brain, no
gain."
Do be consistent. Fitness is
cumulative.
Don’t give up. Fitness is a
lifelong endeavor and is the
"fountain of youth."
Do stretch every day for 8 to 10
minutes.
Do keep a positive mental
attitude.
Do keep your focus.
Do remember that the glass is
always half full, not half empty.
General Fitness Recommendations:
Before beginning a fitness program,
take some time to set very specific
and definable goals as well as a
specific time frame in which to reach
those goals. Without goals, it will be
difficult to succeed.
Hire a personal trainer at least
once in your lifetime for at least
three months. The education and tips
you receive will be invaluable and
timeless.
In order to reach any fitness goal,
you must do ALL of the
following or you will fail: (a)
strength train with weights at least
three times each week; (b) intense
cardiovascular exercise at least three
times each week for at least 20
minutes each time; (c) eat right and
drink lots of water.
There are no exceptions to number 3
above!
Always perform every exercise to
failure (i.e., you cannot perform one
more repetition.)
To tone up, fail at 12-15
repetitions of any exercise.
To bulk up, fail at 6-8 repetitions
of any exercise.
Completely change your workout
routine, both weight-lifting exercises
and cardiovascular every four weeks.
General Nutrition Recommendations:
Proper nutrition accounts for over
60% of your success when trying to
reach a fitness goal.
Hire a personal trainer or
nutritionist who will provide you
with an education on nutrition.
Drink one gallon of water every
day. However, make sure you are
always near a bathroom!
To lose weight, lower the amount
of carbohydrates you eat. That means
less pasta, rice, bread,
cereal and sugar. That does not mean
no carbohydrates. Every meal
should contain a portion of protein and
a portion of carbohydrates.
Eat 5 to 6 meals every day. This
will speed up your metabolism.
Follow these tips and you’ll be on
your way to a better body!
