Top Ten Tips to Fitness, Top Rate Sports Performance
- Eat 3-4 well-balanced meals per day - starting with a good breakfast. Breakfast (including protein) is the MOST important meal! Try to replenish carbohydrate energy immediately after a strenuous workout. Drink water.
- Workout 3-5 days per week. Alternate light and hard days. Be extra careful of overuse injuries if you train hard for a string of consecutive days or for more than 5 days in a week. Train longer at light intensity for weight loss goals. Learn the signs of over training. Get the right amount of sleep and rest.
- Train your cardiovascular system at least 15 to 45 minutes on the days you workout for your heart. Learn your target heart rate range.
- Train your muscles with weights and allow rest for each muscle group for at least 48 hours. Think GRADUAL progression at the beginning.
- Learn the proper technique for joint alignment, intensity, direction of resistance, stabilization, and kinetic chaining - that's how your body segments work with or against gravity or other external forces.
- Wear proper shoes (for cushioning and stabilization) and clothing/safety accessories (for temperature control, protection and comfort).
- Don't underestimate the power of walking for expending calories. Don't like walking? Remember that muscles developed from weight training burn more calories than flabby muscles, even at rest.
- Adjust your physical training according to your real life demands. Understand whether you're training for fat loss, muscle building or toning, specific performance for work or sport, flexibility, or cardiovascular fitness. You might not manage them all at once, especially concurrently with significant life events (weddings, new jobs, job deadlines, illness, etc).
- See a physician when necessary and when due for regular checkups.
- Don't rush the results. When you are frustrated with lack of results, remember to emphasize the positive - keep track of your success.
