7 Surprising Fitness Tips

A great tip is an awesome thing. Try these expert tips to rejuvenate your exercise routine and keep your body healthy and strong..

1- Eat More

“When it comes to changing the size and shape of your body, exercise is only 30 percent of it,” says Ariane Hundt, a New York City-based certified personal trainer and instructor at Brooklyn Bridge Boot Camp. “The rest needs to come from proper nutrition and a positive sense of self.” It only takes a few minutes to consume about 1,000 calories (one Quiznos Classic Italian sub, for instance)—but it can take hours to burn that sandwich off.

2- Get a better workout!

“People are surprised at how little exercise they need to get and stay fit,” says personal trainer Keith Morton, founder of CityWide SuperSlow in Chicago. “It’s the quality, not quantity, of exercise that counts.” Mississauga-based fitness trainer Marc Lebert adds that his best workouts occur when he’s pushed for time. “If I give myself 20 minutes to work my legs, I know I have to increase my intensity,” he says. “A time limit makes every set count.”

3- Go barefoot for whole-body health

If you refuse to wear shoes in the summer, you may enjoy better blood circulation, a happier mood, stronger bones and better posture. According to Barefoot in Toronto, a group that promotes a barefoot lifestyle, barefoot walking increases skin health, reduces foot calluses, builds arch strength and enhances sensory stimulation. Going barefoot also creates healthier toenails and reduces foot odour.

5- Nutritional Basics

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.

6- Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.

7-  Put it on paper

You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.

Sand Bag Exercise

One part of exercise that usually gets forgotten about is sandbag training. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment... If you can't stand your gym anymore or just can't afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. 

How to do

Perform the exercises in the order told. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don't be overly concerned about form-the sand will shift around, making it hard to control the bag. That's the point. Having to stabilize yourself constantly will work you from head to toe.

  Step 1
   Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

  Step 2
    Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat
on the right shoulder. Continue alternating for one minute. Do three sets.

  Step 3
    Wrestle the bag to your chest and squeeze it in a bear hug. Run in place, for one minute. Drop it, rest, and then repeat for three sets.

  Step 4
    Lie on the floor with the bag on your chest. Press it up and then, with your arms fully   extended, do a sit-up. Repeat the entire exercise for one minute. Do three sets.