Wonderfully Fit Personal Training

Set realistic goals for yourself.  You won't have a perfect six-pack abs overnight.  It takes time and hard work. 

For adults who prefer walking as a form of aerobic activity, pedometers or step counters are useful in tracking progress toward personal goals.  

Adults should do at least 2.5 hours a week of moderate-intensity, or 1 hour a week of vigorous-intensity aerobic physical activity. 

Fun is an important part of a successful exercise program.  The more fun you have, the more likely you will stick with the program.  

On food labels, look for at least 2-3 grams of fiber per serving.  Eat plenty of fruits and vegetables, which are great sources of fiber. 

Healthy fats are monounsaturated and polyunsaturated fats, found in certain oils (olive, peanut, canola), many nuts, some seeds, and avocados. 

The best physical activity is the one that is enjoyable enough to do regularly. 

A recent study found that staying physically active may reduce the number of colds you get.  

If you exercise working muscles that are not adequately warmed up, you could increase your risk of injury. 

Keep working at it and don't give up.  It is hard to eat healthy and keep exercising regularly, but this is the key to getting flat abs. 

Fiber offers great health benefits.  Fiber-rich foods include fruits and vegetables, whole grains, beans, and nuts.

To get the most from your abdominal crunches, your lower back should stay pressed against the floor throughout each crunch.  

Research shows that weight training can improve your self-esteem.  

Make a point to use deep breathing techniques during workouts.

Vary your workout routines and try alternating among the various equipment and machines, duration, and level and intensity.  

Eat one extra piece of fruit or vegetable per day.  

For weight control, vigorous-intensity activity is far more time-efficient than moderate-intensity activity.  

A crash diet slows down your metabolic rate.  When this happens, your body will store energy instead of burning it and you will actually gain weight. 

Youth and young adults can safely increase activity by small amounts every 1-2 weeks.  Older adults require more time to adapt, usually 2-4 weeks.  

Children younger than 6 should be physically active in ways appropriate for their age and stage of development. 

Many people need to do more than 5 hours of moderate-intensity activity a week to meet weight–control goals.  

Some people need more physical activity than others to maintain a healthy body weight, to lose weight, or to keep weight off once it has been lost.  

When done properly, stretching activities increase flexibility.  

At least 2 days a week, older adults should do muscle–strengthening activities that involve all the major muscle groups.  

Without adequate amounts of the B vitamins, the body lacks the energy needed for exercise.  

Physical activity is a leading example of how lifestyle choices have a profound effect on health. 

Do abs crunches slowly, both during the bend and the return to the upright position, and keep your neck in a neutral position.

People who do moderate- or vigorous-intensity aerobic physical activity have a significantly lower risk of cardiovascular disease than inactive people.  

Locking the joints when you're lifting weight can put enormous strain on them and lead to muscle and joint injury. 

Locking the joints when you're lifting weight can put enormous strain on them and lead to muscle and joint injury. 

Don't eat too much pasta, bread, or rice.  These carbs convert to fat in your belly very quickly. 

If you are trying a new technique or are working with a new machine, ask a trainer for assistance in learning how to perform the exercise properly. 

Remember that long workouts provide no additional benefit for your abs.  Effective abs workouts are typically short in duration. 

Adults should strongly consider walking as one good way to get aerobic physical activity.  

Stiffness, soreness or pain in muscles or joints deserves a rest for 24-48 hours.  

Eating small, healthy snacks throughout the day is a great way to keep your metabolism running smoothly and to avoid overeating during meals. 

Adults should do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week. 

When exercising outdoor , breathe in through your nose, not your mouth.  The nasal passages help filter out pollen, pollution and other irritants. 

To prevent lower back pain: lose excess weight, improve joint flexibility in the upper legs and hips, and strengthen your lower back muscles

For each strength-training exercise, do 1-3 sets.  Each set should include 8-12 repetitions. 

If you cut down fatty foods and eat more fruit, vegetables, grain and protein, you will automatically cut calories and lose weight. 

Remember that nutrition is what mainly tones your abs. Total body exercise should be your second choice in your quest for your six pack.

The B vitamins help release energy from carbohydrates, fats and proteins.  

A caloric reduction will help to minimize the amount of excess energy available for your belly to store as fat. 

Healthy bones, joints, and muscles are critical to the ability to do daily activities without physical limitations.

It is better to strength-train with less weight resistance and a full range of motion than a higher weight resistance with a limited range of motion. 

People who do only baseline activity, such as standing, walking slowly, and lifting lightweight objects, are considered to be inactive.  

Keep your abs tight by cutting back on meats high in fat, such as burgers, and greasy fried foods, such as French fries.

Eating vegetables may be useful in helping to lower your total caloric intake, thereby helping you to lose belly weight. 

Before reaching for snack food, drink some water or decaf green tea.  Green tea suppresses appetite. 

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Choose to do types of physical activity that are appropriate for your current fitness level and health goals.

Regular strength-training (e.g., lifting weights) plays a huge role in weight loss.