So many people think they’ll never be able to get in shape because they just can’t afford to hire a personal trainer, but the reality is that there’s a lot you can do on your own to get fit and healthy. Here are nine ways to get fit if you can’t afford a personal trainer: 1. Get a good workout app. While there’s no doubt a trainer can help motivate you to push harder and work out more consistently than you would have otherwise, a good workout app is be the next best thing. Try one of these five workout apps to get fitter in no time. To read more click here!
Michelle Spindler
The Best Piece of Gym Equipment You’re Not Using
The rowing machine. You’ve seen it in the corner of countless gyms, lonely and unused. So what is this thing? How do you use it? And why should you give this machine a try?
Bottom line: You won’t get a better full-body workout on any other piece of equipment in the gym. The indoor-rowing machine (also known as the ergometer, or erg) engages your legs, hips, core, back and arms. When used properly, you’ll get both a cardio and strength session from an erg workout.
There’s no need to spend hours on this thing in order to burn your daily calorie goal. The erg is the perfect machine to practice intervals, which can help develop your body’s ability to switch between energy systems and is an effective way to lose weight.
The erg is extremely honest. A display screen shows your power output for each stroke, letting you know exactly how efficiently you are moving and if your pace is letting up. You move this machine; it does not move you.
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10 Ways to Give Your Metabolism a Boost
Metabolism. It’s the interesting word that rolls off our tongues whenever we mention health, exercise, diets, and fat-burning. But how does the metabolism factor into fitness? In short, your metabolism is the physiological process involved in converting the calories from your food and drink into energy. It converts energy to be used in all sorts of functions, like blood circulation, brain function, breathing, and digestion. Since most of these processes are pretty consistent, your metabolism — or basal metabolic rate — stays about the same unless you give it a push. Here are 10 ways you can boost your metabolism and burn more calories. To read more click here!
10 Ab Training Mistakes You Need To Stop Making
The rise of the core has led to a profusion of misinformation and confusion. Eliminate the training flubs that keep your abs in the shadows!
“The first rule to get abs is: you do not do sit-ups. The second rule to get abs is: you DO NOT do sit-ups.” – Tyler Durden, Fight Club. OK, Tyler didn’t really say that. But as women everywhere reminded their dates in the post-movie recap, he did have some serious abs. Or maybe it was the guy who played him—you know, ol’ what’s-his-obliques. But whomever they belonged to, they were the kind of muscles that weren’t just made in the kitchen. They were carved by hard training, and revealed by smart diet choices. But here’s the thing about ab training: What you do is only one half of the equation. What you don’t do is the other—and I’m not just talking about the usual pre-photo shoot fitness model tricks like avoiding sodium, carbs, happiness, or air. I’m referring to the piles of abominable abdominal misinformation lurking out there, both on television and in casual conversation. Perhaps more than any other body part, ab training keeps you constantly on guard against making basic mistakes. Below are 10 of the biggest ab training mistakes I see people make. I could say I “always” see people make them, because that’s how people talk about abs, but that’s not technically accurate. I mean, everybody has to blink sometimes, and every once in a while I have to go get a drink of water. But aside from that, yeah, it’s pretty much constant. But if you can minimize—or completely eliminate—these mistakes, you might just see your abs pop out sooner than planned.
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5 Common Squat Mistakes
The best lower-body exercise can also be one of the most dangerous. See if you’re committing any one of these key mistakes when squatting.
For decades, bodybuilders have known that squatting is the single best lower-body exercise. Besides involving the glutes and all of the front and rear thigh musculature—not to mention the calves—the squat allows you to push a substantial amount of weight. The squat can be tricky to master, though, and poor technique on this lift has generated a lot of business for chiropractors and orthopedic surgeons over the years. See if you’re making one of these crucial errors.
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5 Tips to Become a Successful Personal Trainer
Personal training is more than just putting someone through a tough workout; it’s learning how to become a mentor, a motivator, and a friend. It’s finding out what makes people tick, what drives them to succeed, and, perhaps most importantly, what limits their capabilities. None of these skills mean anything, however, if you don’t have a clientele. Building a solid reputation and a positive brand is what’s going to bring you clients. You can have a lot of letters behind your name and a hundred certifications in your pocket, but without a plan for your business, you’ll never get to utilize them. I started out as a dime-a-dozen personal trainer; now I have a booming business of high-end clients. I’ve learned a few things about what it takes to do well in this industry outside the gym, and I want you to achieve the same success I’ve had as a trainer. This is how you do it. To read more click here!
9 TRX Exercises to Help You Sculpt a Strong Upper Body
If you want to build some serious upper-body strength while developing functional fitness that will help you move, feel and look your best, then you should give TRX Suspension Training a try. Born in the Navy SEALs, Suspension Training was initially conceived of as a way for the world’s most-elite military to stay in shape while deployed in austere conditions with minimal gear, time or space. Now you can find these black and yellow straps in almost any gym and they have become a go-to workout tool for personal trainers, top athletes and celebrities everywhere. The following TRX upper-body workout develops strength in your arms, chest, back and core, with movements that translate to the way you move in everyday life. Try adding this workout to your strength-training regimen to get a taste of how suspension training can take your fitness to the next level. To read more click here!
44 Way to Transform Your Health
Looking to kick your fitness and nutrition up a notch? Rather than attempting a complete and instantaneous overhaul, try taking smaller steps over time. Easing into your new health plan will make changes easier to stick with for the long haul. By using any combination of these 44 tips, you can kickstart your health regimen for the better. Try to integrate 1-2 tips each week for subtle, yet noticeable, benefits. After a few months, you’ll be leading the healthy lifestyle you always wanted. To read more click here!
17 Tips to Help you Lose Weight Faster
“Been there, done that” may explain your attitude toward not-so-new endeavors like movie reruns and mohawk haircuts, but few of us have ever “been there, done that” when it comes to achieving single-digit body fat levels. Dropping fat to stage-ready percentages is no easy feat, and a hardcore cut usually ends up burning as much motivation and strength as it does fat. Fortunately, we can learn from successful people. We asked eight MuscleTech athletes for their best fat-loss tips and strategies and came back with these 17 gems. Incorporate this training and nutrition advice into your own get-shredded efforts and build a winning formula for getting absolutely ripped! To read more click here!
5 Best Workouts for the Ladies on Leg Day
Crave quad definition, head-turning glutes, and calves that look great no matter how many inches of heel your shoes have? Then you need to do some leg workouts, sister! When you add leg training to your workout regimen, you’ll see increased strength, better athleticism, enhanced muscle definition, and curves where you’ve always wanted them. Not sure which lifts, rep ranges, or training split will provide the best outcome? You’re in luck! We’ve rounded up the best leg workouts from some amazing women on BodySpace. They’re all unique, but they have one thing in common: They deliver serious lower-body results! To read more click here!
The 9 Best Foods for Post Workout Recovery
The difference between an elite-level athlete and an average one can often be tied to recovery. The best athletes know and understand that the physiological adaptions they want to get stronger, faster and fitter also come through recovery — not from just the work itself. What you eat and drink post-workout plays a key role, but many athletes don’t pay enough attention it. Here are the rules of recovery and the top nine most recommended post-workout foods with easy tips and recipes on how to enjoy them. To read more click here!
The 15 Minute Barre Workout You Can Do at Home
Dancing as a workout is nothing new—whether you’re doing Zumba or just jamming out toBeyoncé’s latest, it’s a fun way to break a sweat. And barre workouts truly take dance-inspired exercise to the next level. From a stronger core to better posture to leaner legs, the benefits are numerous. And as more and more barre studios open across the country, more and more people flock to them—proving this is one fitness trend that’s not going away anytime soon. The downside: Classes can be pricey—we’re talking anywhere from $20 to $30 per sweat session. The solution: This free yet seriously effective workout you can do at home from Sadie Lincoln, fitness expert and founder of Barre3. The moves are exactly what you’d do in class, and all you need is a chair (a kitchen counter works too)—no tutus or tap shoes in sight. Go through the warm-up once, then complete the workout, which takes about 15 minutes. Starting small with your motion (part A) for each exercise will target the muscles and push them to fatigue, while layering on a large range of motion (part B) will elevate your heart rate. The routine is killer on its own, but you can also do it twice in a row or at multiple times of the day to boost the afterburn effect. Want more? Enter promo code B3GREATIST here for a free 15-day trial of Barre3’s online subscription program. To read more click here!