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Get in the Best Shape of Your Life with Health Tips

If you’re looking to make a positive change and get in the best shape of your life, read on for some tips on incorporating an exercise routine into your schedule, focusing on nutritious foods and healthy living in general.

Introduction

Are you looking to get in the best shape of your life? If so, you’re in luck! on this website, we will discuss some great gym tips that will help you achieve your fitness goals. We’ll also provide advice on creating your own home gym, and give you some tips on how to eat healthily and live a healthy lifestyle. So what are you waiting for? Let’s get started!

Finding the right gym: Pay for a gym membership or create a home gym?

One of the most important things you need to do when starting your gym journey is to find the right gym for you. There are many different types of gyms out there, so it’s important that you find one that fits your needs and budget.

If you’re looking for a more convenient (and more affordable option over the long term), consider creating your own home gym. All you need is some basic gym equipment and a few square feet of space.

However, if you’re looking for more of a traditional gym experience, there are many great commercial gyms out there that offer a variety of amenities and services. Sometimes, people find having an external gym membership gives them extra motivation to get out of the house and work out.

Most basic gym memberships will start at around $5 to $10 per week which should include weights and cardiovascular rooms, although this may rise significantly for memberships to ‘health and wellness’ style centers or specialist gyms which may offer more services and facilities – for example, group classes, 1:1 coaching or specialist training such as boxing, or the provision of pools, spas, saunas and steam rooms, massage services and meditation rooms. Some high-end gyms and fitness centers can cost more than $50 per week.

Common gym equipment

Common gym equipment that you might see in a commercial gym or be used to make ahome gym may include;

  • Weights racks; Barbell and Dumbell weights, Squat racks (or power racks) and Smith machines
  • Weights machines – for example leg press machines, lat pull-down bar and cable rowing machine
  • Cardiovascular machines such as a Treadmill, Stairmaster, Elliptical machine, Rower or stationary bike
  • Yoga / Pilates and Stretching equipment such as Foam mats, foam rollers, fascia release balls (hard balls the size of tennis balls or peanut shapes), therabands or other elastic straps
  • Pools, lap pools, plunge pools, spas and saunas

Workouts: What are the best gym workouts?

When it comes to gym workouts, there are many different options out there. It’s important to find a workout that fits your goals and abilities and to ensure you do a mix of resistance training (weights) and cardiovascular training (stuff that gets you moving quickly and puffing your breath!).

Resistance training

Resistance training using a combination of bodyweight, weights and resistance bands is characterized by short periods of (near) maximum anaerobic exertion followed by a period of rest. It has been shown to improve health significantly, increase muscular strength, bone density, and hormone regulation, and burn significant amounts of calories – both during the workout and then post-exercise during the muscle generation and rebuilding period.

Weight lifting and weight training is one of the most effective weight loss strategies for those wanting to lose body fat, and can be done at home with little equipment required.

Get in the Best Shape of Your Life
Weight lifting and weight training is one of the most effective weight loss strategies for those wanting to lose body fat, and can be done at home with little equipment required.

Resistance training example – the Stronglift 5×5 program

If you’re looking to build muscle, one of the best workout programs is the “Stronglifts” 5×5 program. This program is designed to help you gain muscle and strength quickly, and involves doing a combination of five main basic lifts using an Olympic barbell (6ft bar) and plates.

  • The Squat
  • Benchpress
  • Deadlift
  • Overhead press (military press)
  • Row

These are all compound barbell movements, and the combination of these movements works most of the large muscles in your body – meaning you get an amazing total body workout.

You start with a very light weight (even just the 20kg bar if needed), and then gradually you add weight each workout as you build up strength. This program is excellent for beginners, as it’s very simple to follow and doesn’t require any fancy gym equipment or machines – all you need is a barbell, weight plates and a squat rack (power rack). There is also the option of using a kettle bell or water kettle bell.

The program alternates between an ‘A’ and a ‘B’ workout, with stretching and a light cardio warmup before starting (aiming to be around 100bpm heart rate with a light sweat before starting) and then having a day of cardio training or rest in between.

Each workout consists of three movements (from the 5), which are done in 5 sets of 5 repetitions (lifts) each, with 60 seconds of rest between sets (rest times may need to be increased up to 120 seconds with heavier weights as you progress). Squats are included in both ‘A’ and ‘B’ sets.

Everyone is different and will start at different strengths, but as a rough guide, you should be working at approximately 80% of your 1RM (1 repetition maximum), and each week (or month) as you get stronger, you incrementally add a small amount (eg 1.25kg / 2.5lb training plate) to your lifts.

Most people find the overhead press and bench press will require a much lighter weight than your row or squat, and they will be able to lift the most with their deadlift. Proper technique is important, so for your own health and to avoid injury, start light and use appropriate technique and ensure you are critiqued by a personal trainer, coach or physiotherapist.

Stronglifts ‘A’ workout set

  • 5 sets of 5 reps of Squat
  • 5 sets of 5 reps of Bench-press
  • 5 sets of 5 reps of Row

Stronglifts ‘B’ workout set

  • 5 sets of 5 reps of Squat
  • 5 sets of 5 reps of Overhead press
  • 5 sets of 5 reps of Deadlift

You can read more about the 5×5 program here at https://www.healthline.com/health/fitness/5×5-workout#what-it-is

Cardiovascular training

Aerobic exercise (also known as cardio) is any type of physical activity that increases your heart rate and breathing. It’s a great way to get your blood flowing and to improve your overall health. Cardio workouts can be done at moderate intensity or high intensity, depending on your fitness.

Get in the Best Shape of Your Life
Cardiovascular training (such as running, jogging or brisk walking) is just as important for your overall health and wellbeing as resistance training

Cardiovascular training is just as important for your overall health and wellbeing as resistance training, as training your aerobic fitness improves your circulation and heart function. Cardio also burns calories and can be immensely enjoyable – for example, the runner’s high is due to the body releasing endorphins during cardiovascular exercise.

If you’re looking for a more cardio-based workout, consider swimming, running, rowing or cycling. These activities will help you get your heart rate up and burn calories.

Cardiovascular training example – Fartlek

Interval training, such as Fartlek (‘Speed Play’) is one of the most commonly used cardiovascular training techniques used by athletes and is a form of unstructured speedwork – for example sprinting for 30 seconds, then jogging for 2 minutes, then sprinting for 30 seconds again and so forth. You can also use distance in Fartlek – sprint one quarter of the oval, and then jog the remainder.

The emphasis on variable exertion allows your body to get good at quickly recovering, as well as straining both your aerobic and anaerobic cardiovascular system, training your muscles to reuse lactate and become more efficient as you demand more output after your ‘recovery’ from the sprints with each subsequent sprint or period of higher output.

More information on the Fartlek from runners world can be found here https://www.runnersworld.com/uk/training/a36362823/fartlek-run/

Diet and Nutrition: What should I eat before and after a workout?

Eating healthy is an important part of any fitness journey. There are a few things you should keep in mind when planning your meals.

Get in the Best Shape of Your Life
Whole grain cereal and banana is a great pre-workout meal!

First, unless you are doing a fasted workout, it’s important to eat something before you work out. This will give you energy and help you perform at your best. A good pre-workout meal might include some fruit, whole wheat toast, or oatmeal. The emphasis is on simple, high fiber and low GI (Glycemic index) foods that give you a steady stream of energy (rather than spikes of energy you get from high GI foods like processed foods and sugar).

After your workout, you’ll want to replenish your energy stores with a healthy snack or meal. This will help your muscles recover and will also reduce muscle soreness. A post-workout meal might include a protein shake or some grilled chicken and vegetables.

“A well-planned workout begins and ends the same way: with eating the right foods.”

health.clevelandclinic.org

Protein shakes are often touted as ‘essential’, but that is far from the truth and mostly is promoted by advertisers wanting to sell you protein powder – the science is shaky at best. Protein shakes can allow you to get more protein into your diet, and you can get high-quality clean vegan protein powders (mostly pea protein) these days. However, it is more important to start by first designing your diet around healthy, whole foods such as lean meat (chicken and fish), nuts and seeds, masses and masses of vegetables such as sweet potato, broccoli, peas, carrots, and corn, and a good amount of fruit (a couple of servings) per day.

Get in the Best Shape of Your Life
Protein shakes can allow you to get more protein into your diet, but you can also get a quick protein hit with lean meats, eggs, nuts and beans.

A great way to start is to look at your Macros – a great calculator is available on If It Fits Your Macros (IIFYM) at https://www.iifym.com/en-au/macro-calculator/

By inputting your age, gender, height, weight, activity level, and goal, you can get a starting idea of what should be in your diet. By adjusting your foods as necessary over 3, 4 or 5 meals and snacks, you can plan out just what your body needs to reach your fitness goals.

Finally, it’s important to stay hydrated throughout the day. Drink plenty of water, especially before and after your workout. Most people need to drink 2L of water throughout the day, however, if you are working out it is more likely you will need a lot more than this. A good way to track this is to get a 1L or 2L water bottle with graduation marks (or mark your own) which you can then track how much you are drinking throughout the day.

Healthy lifestyle tips

The following are some healthy lifestyle tips you can use to improve your overall health and wellbeing

  • Get enough sleep: Most people need around eight hours of sleep per night. This can be tough to achieve if you have a busy lifestyle, but it’s important to get as much rest as you can. Lack of sleep can lead to weight gain, increased stress levels and a whole host of other health problems. You cannot out-train lack of sleep, and your body needs sleep to regenerate.
Get in the Best Shape of Your Life
Sleep is vital to overall health and wellbeing – in fact lack of sleep has been linked to weight gain in some cases.
  • Manage your stress: Stress is a normal part of life, but it can take a toll on your health if it’s not managed properly. Try to find healthy ways to cope with stress, such as exercise, meditation, massage or spending time with friends and family or a hobby you enjoy.
  • Quit smoking: Smoking is one of the leading causes of death in the world. If you smoke, now is the time to quit. There are many resources available to help you kick the habit for good. Not only will you regain years back on your lifespan, but you will also save a very large amount of money.
  • Reduce (or eliminate) Alcohol consumption. Alcohol is high in calories (especially sweet sugary drinks like ciders or spirit mixers) and can lead to weight gain. It can also negatively impact your sleep, digestion and mental health. If you drink alcohol, try to limit yourself to only drinking socially, and limit yourself to one or two drinks per day.
  • Learn the correct technique in the gym: Many people go to the gym without learning how to use the equipment properly. This can lead to injuries and wasted time. If you’re not sure how to use a piece of equipment, ask a gym staff member for help or look up a tutorial online.
  • Follow safety guidelines and Wear appropriate PPE when at work or doing risky activities. This includes using sunscreen when outdoors, wearing a helmet when cycling and using the proper safety gear when playing sports.

By following these tips, you can improve your overall health and well-being. However, it’s important to remember that everyone is different and what works for one person might not work for another. Listen to your body and find what works for you.

“Prolonged, chronic stress can lead to hormonal changes that may increase your appetite and cause cravings for higher-calorie comfort foods, such as ice cream, chips, and pizza. By contrast, acute stress, which is of short duration, tends to make people lose their appetite as the brain directs resources away from normal body functions, such as eating, to the organ systems needed to survive an immediate challenge.”

Amy Gorin – everydayhealth.com
Get in the Best Shape of Your Life
Remember – you can’t out-train a bad diet.. focus on more whole foods and less processed foods.

Conclusion

Whether you want to lose weight, get fitter and stronger, improve your diet, have more energy or all of the above, hopefully our tips have helped! Remember, it’s important to focus on your diet, exercise and lifestyle (including sleep) if you want to see results – you can’t out-train a bad lifestyle! Don’t forget to take care of yourself outside the gym by getting enough sleep and managing your stress levels. If you follow these tips, you’ll be on your way to a healthier, happier life. Thanks for reading!