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Things To Consider When Purchasing A Treadmill

choosing a treadmill

Photo by blacklerphotos

Many times it seems that picking the best kind of treadmill is a trial and error procedure more than anything else. But it may be down to the fact that you have not done enough homework prior to deciding if it will suits your needs when buying a particular exercise equipment.

The main trick with these fitness products is to find out some particulars concerning the characteristics that make or break them and you must look beyond that superficial attractiveness. In addition, you have to consider which specific characteristics of treadmills will be the ones which are most significant to your specific fitness goals.

People don’t generally think about their particular needs and desires, when they are investing in a treadmill, and as a result, they wind up having an item that ends up gathering dust in the corner and making a ledge for the houseplants and causes irritation. Prior to making the decision, you should compare some of the key features below.

This is a recommended set of points that you simply need to remember while shopping for a good quality treadmill that is going to last a long time.

Cost

Cost is obviously a huge concern. Some units are available for a few hundred dollars, although some can really cost several thousand dollars. Moreover, it is frequently not easy for the customer to identify the differences between these various versions.

As a general rule, you get what you pay for. An increased cost usually means extended durability and higher quality parts. So, make sure that you are contemplating the versions in your budget and make an inventory of attributes and choices that you “absolutely” must have on your machine.

Think About The True Value Of “Great” Features

Sure, iPod interface, key slot, and that cup holder makes the treadmills look a lot cooler. It is kind of like those added features you can purchase to get an automobile that is new.

Are they practical and essential for the appropriate utilization of the equipment, even though they might seem great? In case the reply is yes, and the extra price can be justified by you, then do it.

Hp Counts

One facet that individuals tend not to consider is the durability of the engine. You should ensure the equipment’s engine is strong enough to keep up the kind of work out which you would like to get should you weigh over 180 pounds.

The machines with stronger engines are usually a little more pricey compared to more conventional versions, but they well worth the additional dollars if you want to keep using your treadmill over the long term.

Belts And Pillow Supports

That is important because over a brief period of time, you will start to see the difference, especially with your knees. You risk experiencing shin splints, knee pains, or alternative leg injuries if you don’t look into treadmills that have these additional features.

Guarantee

Aside from the requirements mentioned previously, there are a lot of other choices which you should inquire prior to making a final decision, and prioritize what you want in a treadmill. One important factor to think about is the period of the guarantee.

Higher quality machines will often offer a two-year guarantee, which safeguards you from the machine failing in that period and really should cover in-house job service if necessary. Don’t buy any treadmills from sellers or firms that evade the problem of a guarantee.

Programming Choices

There are a few treadmills that you can purchase for which every possible attribute is completely automated and computerized. Other versions offer features that are manual simply. You have to ensure that any of the additional attributes are supplying real added value to your dollar, although the option is yours.

An important automated feature to consider is the enclosed control panel on the device. You must decide whether you are going to make use of tracking systems and the various workout plans. You might want the capability to control the work out time, rate, and amount of incline at the touch of a button and if you value that feature, then you should be prepared to pay a higher price for the machines.

Regardless of which kind of treadmill you might be looking at, you need to ensure that prioritizing the qualities and advantages comes on your list. It is a critical investment which will pay dividends for a long time.

 

 

The Best Advice For Physical Fitness

physical fitnessPhoto by BEST WESTERN PLUS Hotel Cantur

If you are a typical individual, achieving maximum fitness is not simple. It can be hard to find the time to exercise or the best way to exercise.

You need to acquire knowledge and guidance first which can be quite a time consuming process. Here are a few tips that will help you get started in getting fit today.

Tips For Weight Training

Begin with smaller machines when you are in the initial stages of your workout. Small muscles tire before large ones, so it is logical to work with small weights before moving onto larger weights.

When you are working out, be sure to exhale following each repetition of your given weight workout. When you are weight lifting, remember that more repetitions with lighter weights will add more muscle mass than doing fewer reps with heavier weights.

Muscle mass is is not all about being able to lift the heaviest weight but to last the longest without losing strength. The most successful weight lifters in the world swear by this way of training.

Using barbells or dumbbells at a weight bench can significantly improve your muscle mass. However, you need to choose the right bench for this to work well.

One great strategy for bench pressing is to inwardly squeeze the bar as you workout. This increases the effectiveness of your chest muscles to a greater degree. Squeezing the bar outwards is preferred if you are focusing on building your triceps.

Basic Exercise Do’s And Dont’s

Some dieters overdo exercise programs in order to burn extra calories. However, you risk over-training and getting injuries in this way so it is best to avoid overdoing exercises.

If you are a beginner, then using terms like ‘exercise’ and ‘workout’ can make you become less motivated and excited about exercising. Try using the name of the activity instead, like swimming or cycling.

Running can be both a blessing and a curse. To cut down on the damage that running can do, run only half as far as you normally do for one week out of every six. This will lessen the damage to your knees that is caused by running over the long term.

Jogging is a great way to build up stamina. The way to accomplish this is to begin slowly but to build up the time that you can jog every week.

If you are trying to increase the speed and endurance you have, you should learn the Kenyan method of training. The Kenyan method involves running slowly for the first third of a long run. Increase your pace during the whole length of your run. By the time you are in your last third, you should have picked up the speed.

When you are at the gym and are getting ready to use the bench, test it out first before completing any real workouts on it. Check that the padding is sufficient by pressing your finger into the cushion.

It is important to stretch your muscles in between each set while you workout. The stretches should go on for about half a minute. Research has proved that people who stretch build their strength around 20 percent more by stretching between sets. Stretching also keeps your chances of injury to a minimum.

Don’t bounce your body when you are allowing your body to stretch out. This can cause unnecessary strain on your muscles. Although many people do bounce when stretching, it is not advisable. The truth is that you are really increasing your chances of injury. Keep in mind that optimum stretches are stable and do not involve movement.

Warm up and cool down stretches should be a key ingredient at the start and end of any workout routine. Be sure to spend enough time both before and again after a workout to stretch. Failing to do the right types of stretching can result in injuries. Stretching prepares your muscles before and after a workout.

Avoiding Injuries

When using weights and working with your biceps, make sure that you always use the proper form. The proper way to lift weights with your biceps is to bend your arms slightly and hold while you lift. When you release, transfer to normal positioning slowly. This helps to build the bicep muscle properly and reduce risk of injury.

Take it easy when you are just starting your workout program. This will assist you in advancing to the next level without injuring yourself and getting tired out due to not breathing properly.

After you experience an injury, it’s fine to get right back to exercising, but be easy on the muscles which are injured.

Motivating Yourself

If you are not sticking with your exercise regime, try asking some friends to join you. Get the entire family involved in your fitness plan. Let everyone get involved in choosing fitness activities for the entire family to do together. This will get everyone moving and the whole family is then more likely to continue with their fitness routine.

Video games can also be a great fitness tool. The Nintendo Wii gaming system has a variety of games that will have you moving around in no time!

If you want to be fitter, then use the above tips. Adapting to your new fitter lifestyle may not happen overnight, but in the long run, if you stick to it, you will certainly look and feel better than ever. If you have always wanted to be fit and healthy, then there is no better time to start than right now, so start today.

 

 

Which Is Better, Cardio Or Strength Training?

cardio or strength trainingYou will probably have come across this debate a lot in the fitness world. Which one is better for you, cardio training or strength training? If you have come across a real fitness expert, then you will know that if you want to achieve the ultimate fitness levels, then you will need both types of training.

People who focus more on only one of those types of workouts have inconsistent results with regards to getting fit and fat loss and often get frustrated and give up on their dream of getting fit. Cardio and strength training consist of different types of workouts which in turn have their individual benefits.

When combined, these workouts complement each other to enhance your overall physical fitness level. This article will give explain the benefits of both of these types of training and why they need to be done in conjunction.

How Much Exercise Do I Need?

You will find that the minimum recommended weekly exercise differs from one fitness expert to another. However, our research shows that an average of 150 minutes a week of exercise is more than enough to keep you fit and healthy.

Some people seem to think that exercise should be done on a daily basis. However, research has shown that it is best to have a rest day in between when performing strenuous exercises. The body needs recovery time and this recovery time helps prevent muscle fatigue and injuries that occur from over-training. Try and include both cardio and strength workouts in your weekly schedule.

Why Are Cardio Workouts Important?

Cardio exercises are usually low intensity exercises that can be done for prolonged periods of time such as running on a treadmill. However, in order to get good results you only need to have cardio sessions that last 20 minutes at a time.

Cardio workouts elevates the heart rate during the exercise and makes the heart work harder and harder to pump blood around the body. In this way, the heart becomes stronger and healthier over time. Cardio workouts also increases lung capacity and the body’s ability to process high amounts of oxygen. Both of these benefits combined will lead to lower blood pressure and less risks of cardio vascular diseases in the future.

Cardio exercises are also important to help the body recover and rebuild itself after strength workouts. It enables increased blood flow to the muscles and also enables quicker recovery of the muscles when they break down and have to heal again. As an additional bonus, you will achieve a decrease in your body fat from the increased calorie burn which results from the workout session.

Drawbacks Of Cardio Exercises

There are a lot of people who think that cardio workouts done at a lower intensity over a long period of time will have greater fat loss results than strength training. However, this is not entirely true.

If you focus solely on high volume of cardio exercises, this will lead to your muscles starting to break down which will cause a decrease in your overall strength. The decrease in strength is mainly because your muscle mass will decrease but other contributing factors are decrease in speed and anaerobic capacity.

If you are to perform cardio exercises and want the fastest results, then you should perform higher intensity workouts which elevates the heart rate more and burns more calories over the same period of time.

Why Is Strength Training Important?

With weight training programs, the muscles are overloaded which causes them to break down and rebuild themselves to be bigger in size. This type of training will result in an increase in muscle mass. Strength training also has the following benefits:

  • Increased metabolism
  • Strengthens bones, tendons and ligaments
  • Increased speed
  • Increased overall power
  • Increased anaerobic capacity
  • Increased cardiovascular function although this is not as much as with cardio exercises

If you are looking at losing body fat, then strength training needs to have higher priority. As mentioned above, increased muscle mass from strength workouts such as training with kettlebells leads to an increase in metabolism which in turn burns more calories than cardio workouts would.

Each pound of muscle tissue in your body will burn on average 35 to 38 calories every day. In addition, your increased muscle mass burns more calories around the clock whereas with a cardio workout, the increased calorie burn usually only lasts a few hours for an average intensity workout.

Best Way Of Exercising

In reality, strength training is more beneficial to the body than cardio exercises if either one was performed exclusively. Therefore, if you are short of time in a particular week, we would always recommend that you give priority to your strength workout over your cardio workout.

However, both cardio and strength training should be performed for better overall fitness, health and recovery as pointed out in the cardio workout section above. If you design your workout routine well, then you will reap the benefits both physically and mentally because exercise also releases endorphins which helps with stress and anxiety.

I hope that this article has helped you to understand the differences between cardio and strength workouts and why they are both important to achieve good fitness and health levels.

 

 

LifeSpan TR 1200i Folding Treadmill Review: Is It Any Good?

Treadmills are becoming more and more popular these days mainly because gym memberships are costly and people are so busy that they struggle to find time to go to the gym. This had led manufacturers to make treadmills with high specs for the home, a lot of them just as good as the ones you find in the gyms.

This article will give you an overview of the LifeSpan TR 1200i folding treadmill which has been one of the top picks for runners lately. We will also reveal genuine reviews from real users of this treadmill as well as the concerns and issues people have had with this treadmill.



What Is The LifeSpan TR1200i?

The LifeSpan treadmill TR1200i is a folding treadmill designed specifically for the home. It works well for any avid walker or runner whether your fitness goal is to lose weight, cardio, or training for a marathon.

The LifeSpan 1200i has the following basic specifications:

  • Provides a running surface of 20" x 56" (50cm W x 142cm L) with 2-ply belt
  • Deck suspension system supports weight of up to 300 pounds
  • Contains a 2.5 horsepower continuous-duty motor
  • Top speed of 11 mph with 15 incline levels
  • Built-in speakers and iPod/headphone jack
  • Folds to a compact size of 39" x 33"

What Is Unique About The LifeSpan TR1200i Folding Treadmill?

Now, there are quite a few treadmills on the market and a lot of those treadmills have the above or even better specs or features. However, the following unique features is the reason why the LifeSpan TR 1200i is a favorite over other brands and models when people are deciding which treadmill to buy.

  • Included Club Membership - A full membership to LifeSpan Fitness Club is included when you buy the treadmill. This is a comprehensive online health management program which securely connects with your treadmill's built-in USB port and uploads all your exercise data every time you workout to allow you to track and manage your personal fitness goals. This club membership also allows you to download customized workout programs and keeps your treadmill updated with your personal information such as name, age, gender and weight so you do not have to go through setup screens every time.
  • Intelli-Guard Safety Feature - This new technology allows the treadmill to automatically pause if it does not detect a foot strike for 20 seconds by tracking each time your foot strikes the belt. This is to prevent injuries during your workout.
  • Intelli-Step Automatic Step Counting Feature - The treadmill also uses this data to count the steps you make and this data is then synced to the online Club account with the USB drive. This is perfect if you want an accurate display of effort. This is also a bonus if you are trying to meet daily step goals or are taking part in walking competitions.
  • LCD Console With 17 Preset Workout Programs - This state of the art multi-colored console gives you several readouts including time, calories, distance, steps, heart rate, speed and incline level. It also gives you a choice of 17 preset workout programs (each with 20 program segments with its own speed and incline) designed by exercise physiologists for maximum safety, motivation and for all fitness goals. The treadmill also comes with 2 customizable programs where you can set the speed and incline for each of the 20 program segments and save them for the future.
  • Heart Rate Control Programs - There are two My Zone heart rate control programs. The My Zone programs allows you to either keep your heart rate constant throughout your workout or do intervals where you can have your minimum and maximum heart rates set.
  • Large Silicone Console Buttons - These buttons make it easier to make changes to your program while you are working out.
  • Handle Bar Controls - These buttons are convenient as they allow you to adjust workout intensity and activate a heart rate monitor. You can use a chest strap receiver to monitor heart rate. However, the chest strap has to be purchased on top as it is not included in the package.
  • Warranty - When you buy the treadmill, it comes with lifetime frame and motor warranty, 3 years parts warranty and 1 year labor warranty.

What Do Actual Users Think?

We have searched the internet high and low for genuine LifeSpan treadmill TR1200i reviews and we have found the following:

The LifeSpan TR1200i is presented as a very solid and reliable treadmill which is relatively easy to assemble:

High quality, very sturdy. I'm 6'2 and 210lbs and run on it just about every day. I've had it for months now and no problems at all...Assembly was pretty easy..

AA FL, Official website

In this LifeSpan TR 1200i folding treadmill review, the user claims that the treadmill is very quiet, has a good looking and clear console and folds up easily. They also claim that the controls on the handrails make it easy to change speed and incline instead of reaching out to the console while you are working out...​

...With Lifespan TR 1200 Folding Treadmill we got a strong running surface with whisper quiet 2.5 hp motor, a sleek, attractive looking easy to read Color LCD console, Dual side handrail with speed and incline controls and a super easy folding system to save space wherever you wish to place this...

rbhatta, Amazon.com

This person seems to really like the fact that the club membership allows you to track all your workout information...​

The included fitness software is actually pretty cool. You put the USB in the treadmill and it logs all of your workout info onto the stick and then you upload it the site and it shows you your progress etc. It worked flawlessly, even with a MAC.

G. Kepnick, Official website

The TR 1200i is presented as having a wide range of preset programs as well as a couple of customizable programs to suit all fitness goals:​

The electronics? Let's face it, we all love our electronic gadgets these days. Right out of the box the TR 1200i has preset programs for both adjustable speed increase / decrease and incline. The incline works awesome! My favorite workout takes me up the hill and back down. You can also manually adjust either the incline or the speed within the programs during your workout.

Tim Ward, Amazon.com

In this LifeSpan fitness TR1200i folding treadmill review, the user claims that the customer service is very good and fast...​

...Lifespan representative called me back within one hour. Then the local technician called me in the next hour to explain the procedure and how to schedule the service. And the replacement cable was mailed to me in the same hour. Everything is done in the couple hours in the afternoon. The customer service team is very easy to reach, so reliable and super fast...

hander, Official website

The LifeSpan 1200i treadmill is presented as being low impact with its cushioned running surface:​

Thanks to the excellent shock absorption system, jogging or walking on the treadmill is kind on the joints...

Jesse, byeweight.com

What Are The Issues?

We could not find any clearly negative reviews of this treadmill but just a couple of concerns users have had.

  • Heavy - Most people thought the treadmill was quite heavy to transport. Our research shows that top end treadmills like the LifeSpan TR 1200i are relatively heavy as they have quite a lot of components in them just like the top end treadmills in the gym. Let's face it, once you have chosen a space for your treadmill, you are most likely going to just fold it up and down every day rather than move it around so this is not really a big issue.
  • LifeSpan Club Membership - Some people have complained that they only received the membership for 4 months and then had to pay $69 for a lifetime membership. We looked into this further and it seems that people who have bought from other places rather than from Amazon did have this issue. If you buy from Amazon, then you get free lifetime membership.
  • Weight Limit - If you are slightly heavier, users recommend that you go for the LifeSpan TR4000i model instead as it has a weight limit of 350 pounds compared to 300 pounds for the LifeSpan TR1200i. It also has a slightly bigger running area of 20 x 60 compared to 20 x 56 for the LifeSpan TR1200i. However, the LifeSpan TR4000i is more expensive compared to the LifeSpan TR1200i. You can get the LifeSpan TR 1200i folding treadmill best price by buying from Amazon by following the link at the bottom of the page.

What Comes In The Package And What Else Will You Need?

When the treadmill parts are delivered, you will have to assemble it which should be straight-forward by just following the instructions.

It comes with in-built speakers, integrated ipod/headphone jack and free membership to the LifeSpan fitness club. However, there are a few things that are essential to operate the treadmill properly which are not included in the package, detailed below:

  • USB drive - Some user reviews on the internet pointed out that the USB drive is not included. We thought that this is not a big issue since USB drives are so cheap to buy. You can get this highly rated one and it will do the job fine.
  • Lubricant - The manual says that lubricant should be applied before you first use the treadmill. However, this is not provided when you buy the treadmill. It is also recommended that you lubricate the belt after every 40 hours of use or every 3 months, whichever comes first. You can buy LifeSpan's own brand of lubricant from Amazon from this link.
  • Mat - You will need a good mat on which to place the treadmill in order to protect your floors or carpet. You can get a LifeSpan starter kit which contains a mat and a lubricant on Amazon from here.
  • Extended Warranty - If you are going to be using your treadmill a lot, you might want to get extended warranty for 4 or 5 years which will cover 100% parts and labor. You will see the options available to you on the Amazon order page for the treadmill and you can go for it if you want additional peace of mind.​

Verdict

Based on the above LifeSpan TR 1200i folding treadmill reviews, it seems that the treadmill is a good quality, durable and reliable treadmill with preset programs to suit all fitness goals. Therefore, if you want to kickstart your fitness journey, we recommend buying this model.

Exercise Plan: How To Use The FITT Principle

picture of exercise planPhoto by juhansonin

If you are trying to get fit and healthy, you will need to put in some effort and follow a strict exercise routine. There are many workouts out there designed for different fitness goals such as fat loss, weight loss, muscle building, and stamina building among others.

These days you also need to be careful about just choosing just any workout or diet plan that you come across because some of them do not work and are scams to make money.

In this article, we are going to give you some guidelines that you can then use to create your own exercise plan depending on your own personal fitness goals.

In order for an exercise plan to give you the most effective results fast, whether that is weight loss, general fitness or muscle building, it must follow what the fitness professionals and personal trainers call the FITT principle.

What is FITT?

FITT stands for Frequency, Intensity, Type and Time. The optimum exercise plan will have to consider all four of these factors to be the most effective.

We will now discuss each of these factors in detail so you have enough information to create your own exercise program.

Frequency

Frequency stands for the number of times a week that you will need to exercise to achieve your fitness goals. So your workout plan might say that you need to exercise three times a week, for example.

Intensity

Intensity measures how physically challenging the exercises are. If your fitness goal is muscle or strength building, intensity is usually measured by the amount of weight, number of repetitions and sets as well as the break time that is required in between sets. For aerobic exercises, intensity will be calculated using your heart rate at any time in relation to your maximum heart rate. For example high intensity aerobic exercises will go up to 80% of your maximum heart rate.

Type

This refers to your fitness goals, for example, weight loss or strength training. It also covers the specific exercises you choose to perform to achieve your fitness goals. If you want to lose weight, the specific workouts you choose in your plan should be ones that make you lose fat, for example.

Time

Time is basically how long you spend exercising every time you need to exercise. Let us say your plan involves lifting weights three times a week, and the time might be to lift the weights for 30 minutes on each of these three occasions.

FITT Guidelines For Aerobic & Strength Training

The first thing to bear in mind is the fact that you need to consult your doctor before planning a new exercise routine. It is also important to remember that the guidelines below are for people that are either beginners or at an intermediate fitness level. This means that you can change the exercise program to suit your level of fitness and knowledge.

Frequency

Aerobic: You should aim to exercise between three to five times per week.
Strength: Each body part should be exercised one to two times per week. If you are more experienced or you are starting out with less challenging workouts, you need to increase this frequency to two to three times a week for each body part. It is up to you whether you want to exercise your entire body during one session or whether you want to exercise different parts of your body on different days.

Intensity

Aerobic: The intensity of your training needs to be at a level to achieve a heart rate of 60 to 80% of your maximum heart rate. You will need some form of device to monitor your heart rate such as a heart rate monitor.

You will also need to establish a maximum heart rate. You can either estimate your maximum heart rate by using this formula:

  • Maximum heart rate for women = 230 – Age
  • Maximum heart rate for men = 220 – Age

Or you can also go and see a personal trainer or fitness professional who will give you more accurate maximum heart rate using a heart rate test.

Strength: You need to aim for a weight that allows you to perform approximately 15 challenging repetitions before needing to take a break.

Type

Aerobic: The type of exercise you need to perform for aerobic training needs to be one that works out as many muscles as possible and is relatively constant in terms of physical effort required. For example exercises such as swimming, running on a treadmill, hiking are good for aerobic training.

Strength: There are two main types of strength training exercises which are compound exercises and single muscle group exercises. Compound exercises include squats and dead lifts among others whereas single muscle group exercises include exercises like leg extensions, sit ups and bicep curls.

Generally speaking, compound exercises are best because not only do they give your entire body a workout but they also burn the most number of calories in a given amount of time.

Time

Aerobic: If you are a beginner, then you should aim to exercise for 15 to 20 minutes. This needs to be preceded by a warm-up and followed by a cool down. If you have been training for a while, then you should aim to work out between 20 minutes to an hour.

Strength: A beginner should aim to exercise between 30 to 45 minutes and a more experienced person should increase the time to 45 minutes to an hour.

Using the FIIT guidelines above, you can now plan your own personal exercise plan to achieve your desired fitness goals. If you follow the FIIT guidelines, you will also be able to add variety to your exercise program and reduce overtraining injuries in the long term.

 

 

How To Avoid Overtraining

overtraining

Photo by speedoglyn

It is very common for people just starting out on a new training program to overtrain in an attempt to improve their fitness levels at a faster pace than the recommended one.

However, this will only end up in unwanted body injuries. Especially when not enough time is left for rest in between sessions of strenuous exercise, this could result in muscle injuries, sprains and bodily pains.

Most people are under the wrong impression that overtraining will enhance their muscle growth whereas on the other hand, this will hinder it as after strenuous exercise, muscles need time to re-grow and recover and if they are not given this recovery time, this will actually prevent further growth.

Overtraining will also lead to fatigue which will in turn decrease performance levels and result in rapid weight loss, all of which will eventually lead to weakening of the immune system leading to health problems including flu and colds.

How To Diagnose Overtraining

A really good technique to find out if you are overtraining is to record your heart rates on three consecutive mornings.

On the first morning, record your heart rate first thing in the morning. Then take two days off from training and take your heart rate reading on the next two consecutive mornings, first thing in the morning. If your original reading is five or more beats faster than the other two readings, then you are overtraining and need to slow down your training a little.

Overtraining can also lead to psychological effects if nothing is done about it because physical and mental fitness are directly related. Reduced strength and fatigue can lower confidence levels, cause lack of interest in daily activities and cause stress and anxiety.

Follow Guided Training Instead

There are several ways to avoid overtraining. One of the main ways is to follow a guided training program such as training DVDs which come with most training program these days. If this is not possible, getting a personal trainer’s advice on devising a good training program is paramount. These days, this advice can be obtained free from the fitness trainers in your nearby gym or even online with some research.

Rest & Sleep Are Important

In order to allow your muscles to repair themselves and then grow, rest and sleep is very important. If you are doing a decent amount of exercise daily (1-2 hours), you should aim to get at least 8-10 hours of sleep a night to ensure adequate recovery and growth. If you are one who snores, then you might want to invest in a device to stop your snoring so you do get the restful sleep you need.

Combined with rest and sleep, you should ensure that your training program is complemented by a good nutrition plan. Most DVD workout programs these days come with a nutrition plan as this is important if you want to get the best results as it gives your body the right nutrients to ensure quick and full recovery and to also provide you with enough energy for your workouts.

Use Good Supplements

The other addition to your diet needs to be some sort of supplement. Protein shakes and protein bars are good diet supplements and so are vitamin pills to fill any deficiencies in protein and essential vitamins such as Omega 3 oils.

These supplements/vitamins should always be taken straight after strenuous exercise. Then allow between one to two hours before having a meal. These protein shakes or bars can also be good snacks in between meals as they will stop you from going for unhealthy snack options.

Do Fewer Workouts

You should try and have less workouts during a set week. Some people believe that they have to workout five or six times a week to achieve the fitness levels they require, when the same effect can be achieved by having a workout only 3 times a week.

People who train more than 3 times a week are usually trying to work different muscle groups at each workout whereas in a intense workout, diversity is important. You should ensure that all muscle groups get a good workout to ensure a balanced workout.

Allow some time for cardio exercises also as this will strength your stamina. They key here is to leave a gap of at least a day or two in between intense workouts as this will allow better fitness levels and faster muscle growth.

Workout Variety

You should always start off with a slow tempo in all workouts and then move on to a faster tempo. This will allow adequate warm up of all muscles. It is also important to introduce some variety in your workout program to avoid boredom. This could be simple things like changing your workout location or changing the music you listen to or trying out new exercises sometimes.

If you do feel that you have overtrained in a week and are as a result suffering from sprains or strains, it is very important to take some rest.

I would suggest eight to ten days with no strenuous workouts. This is because if you do not allow this recovery time, your next workout will be a waste of time as your body will not be ready and never mind muscle recovery, you will be doing your body more harm.

The above tips will ensure that you get a well toned body whilst minimizing injuries and health problems.