• Add hand weights when you are on the treadmill. Do bicep curls, triceps extensions and pectoral presses while warming up and cooling down. It will help to get your heart rate up and build upper body strength.
• When warming up and cooling down try walking backwards. This will work difference muscles in your thighs and can help you get over your weight-loss plateau.
• Try intervals when working out. By varying your heart rate you can increase the intensity of your workouts helping you to burn more fat.
• Make sure you take the time to warm up and cool down every time you get on the treadmill. This helps you to prevent injury, get the most out of your workouts and avoiding burning out. It only takes 5-10 minutes to do both of these.
• Use the incline on your treadmill to help boost your workout intensity. The incline if likes climbing a hill and it will help you to get your heart rate higher.
• Up your pace every 1 to 2 weeks. When you become comfortable with your current pace or incline it is time to crank it up. But don’t change the pace to frequently or you may hurt yourself.

1. Start to warm up very slowly but fully. “Lubricate” your joint by moving them slowly in their physiological positions. This allows the fluids in your joins to coat the bone structures and protect them when you are working out.
2. Make sure to be relaxed and easy when stretching because their is no point in hyper extending or “pushing” your joints while warming up. This is a time to improve your health not hurt your body. Warming up helps your joints move more freely and prevent injury.
3. Stretch the large muscle groups like the back, arms, legs and chest. This will help to loosen the muscles and release chemicals and neurotransmitters throughout the body to improve your workout performance.
4. Then begin workout lightly and then continue into the usual intensity. Use your first 2 exercises as warm up time. Don’t count that as part of your fitness routine just use it to warm up and improve your fitness.
5. Start your exercise routine with a light weight or jog to continue the warmup before stepping up your program to its usual intensity. As a certified personal trainer and primary care provider I usually instruct my clients to use the first one or two sets of exercises as additional warming up time, and not to count it as part of their fitness routine. This actually can help you build more muscle and improve your fitness level.

Creating a workout schedule is an important step in achieving your fitness goals. It is hard to be motivated to workout each day especially when you are tired. Having a schedule helps you to know what to expect and when to work out.

• Get out your calendar and think about what days each which you have time to work out and what days you will want to work out. You probably want to work out 3-4 days a week to start. 
• Now what type of exercise do you want to do? Cardiovascular or weight lifting? Each of these has their own fitness schedule so  make sure to follow the plan that is best for your goals (or do both if you want to be toned all over).
• You need to commit yourself for at least one month. You will begin to see results after 4 weeks and you should then get a boost of motivation!

Cardiovascular Exercise-

• Schedule 30 minute sessions on your calendar. 30 minutes is adequate for most people if you are more fit add more time.
• Specify on each day what type of exercise you will do - jogging, walking, swimming, biking, etc. 
• Stretch and warm up for the first 5 minutes. 
• For the next 20 minutes keep a moderate pace in your activity. 
• Then do a 5 minute cool down.
• As you because more fit add time to these workouts. 
• STICK TO IT!

Weight Lifting-

• You will need to schedule 30-60 minutes for each weight lifting session. Try not to socialize or rest for too long or your workout won’t be as effective. Do not rest more then 60 second between each set. 
• Start out with doing a total body workout (upper body, abs, back and lower body). Balanced development is important. 
• Split your workouts as you become more advanced. You will then be able to target more specific muscle groups like arms and chest one day and legs and back the next. 
• Rest muscle groups between sessions. You need to rest each muscle group for at least one day between sessions so they muscles have a chance to heal and grow. 
• Keep modifying your schedule until you find the results you are hoping for. 
• STICK TO IT!

Different ways to burn 500 calories-

1. Walk at an incline of about 2 for 1 hour. Walk at a faster pace and swing your arms, it should be a little more difficult to hold a conversation.
2. Pull a sport like basketball (full court) for around an hour, not only will you burn 500 calories but it will help your body tone up.
3. Mow the lawn with a push mower for 30 minutes and then clean the house for 20 minutes, follow it up by playing tag or chase with your kids for 10 minutes.
4. Go on the elliptical at a decent pace for 70 minutes. Don’t pay attention to the calories on the machine, they are usually low.
5. Do an hour of yoga or pilates and walk 2 miles briskly. This will burn 500 calories as well as work on your flexibility and make you feel very healthy.
6. Swimming at a moderate speed for an  hour burns 500 calories.

Remember you need to burn a deficit to lose weight. You cannot eat anymore calories then usually to expect to lose weight.

Running seems like a great go to exercise but sometimes its harder to get into then it seems. It is a very intense cardiovascular activity. Here are some tips to train your body to run and enjoy this great sport that will get you in great shape. 

First you need to start slow and small. The first day you should walk for 15-20 minutes with about 1 minute of running. Everyday you will add about 5 minutes to this 4 walking, 1 running. Your body will start to get into a groove and you will no longer need to stop running and catch your breath. Now you are ready for the next step.

Now start interval training or going back and forth between running and walking. This helps your body to sustain a faster pace without too much strain. Start with a 5:1 ratio. After you walk for 5 minutes run for a minute, until your workout is complete. When you are comfortable doing this for 30 minutes. Then change the ration to 5:2, 5:3, 4:3 etc. etc.

Great abs are a very popular thing in America but how do you achieve them by summer? It may not take 5 minutes a day like infomercials promise but perfect abs can be achieved with dedication and hard work. All you need is a healthy diet plan and a fat burning work out plan, diet pills can be taken as well if needed. 

A good diet is really necessary. Crunches can only do so much but a man needs to have his body fat percentage below 10% or no one will see your abs. Getting the diet started is important for the first part of your diet. Losing body fat is the key for people to see your abs. 

Then a full body workout is necessary. Working just your abs is not efficient for achieving sculpted abs. Ab workouts are important as well. Building lean muscle is a great way to accelerate your fat burning program. 

Measuring your progress is also important. If you start to gain weight or stop losing weight you need to change your diet and workout plan. Measuring results can also keep you focuses. This is also were diet pills can come into play. 

It is easy to get abs if you are dedicated. Lose body fat and gain lean muscle. 

*Always talk to a physician before starting a diet or workout plan.

Old fashion work out clothes are not the greatest for actually working out. There are many hi tech fabrics available now to help in comfort when jogging. 

The most important part of a jogging outfit is socks. They need to fit well and wick away sweat. 

• A synthetic topic is ideal for wick moisture off the skin. 
• Lyrca tights or loose cotton/polyster blend pants are ideal. 
• Another layer can be added on top for warmth like a sweat shirt of a fleece top. 
• In rain or snow water-resistant pants and jackets are ideal.
• Gloves, a fleece hat, or a headband can be great in cold weather. 

In warm weather you still need to have nicely fitted sock. 

• Pick a cotton t-shirt or synthetic tank top. 
• Easy moving shorts or tights that are cotton blend or synthetic fibers are ideal. 
• Wear a cap or a visor to protect your face from the sun. 

Many people do not have gym memberships but they do have many things around their home that can be great tools for getting in shape.

First a broom is one of the most common house hold items that has many fitness options. A broom can help you in balancing options. You can use a rake, hockey stick or a mop. But the broom on your shoulders to help you balance during squats or lunges. Another great exercise is the standing twist Where you stand and twist the oblique. Girls may also use a broom for a bicep curl or shoulder press. With multiple reps you will feel a burn. 

Second books, you need 1-2 books that are about 3 inches thick. You can preform calf raises on the books and add them under your hands to do more intense pushups. 

Next Soup Cans, soup cans can replace free weights if you do not have any at home. (Really any canned food works) These dumbbells can help you get certain zones into shape. 

Also a chair is a great work out tool. You can perform dips on chairs by putting your palms on the edge of the chair and your feet out in front of you. Then you bend elbows and you will feel the burn in your triceps. You can do any other seated exercise in a chair. 

Finally Stairs. Stair climbing is a great workout and you also do some lunge movements on the stairs to strengthen your legs. Indoor stairs can be a great place to workout when the weather is bad.

Different body shapes respond to different exercises. There are 4 types of body shapes- tube, hourglass, apple and pear. Ill explain in more detail what each is. This should help you to better target what workouts you should be doing and lose weight faster. 

1. The Tube- lean without many curves. The hips, waist and shoulders are similar in size. The people may have a slight slouch and rolled shoulders. Pilates and yoga are the best and will strengthen your core muscles toning your stomach. The fitball is also a good for the core. Arm dips, walking lunges and rotational crunches are good for this body shape. 
2. The Hourglass- the shoulders and hips are similar in width but the waistline is curved in. If the person is overweight they may not look balances Begin with 30-40 minute cardiovascular workout 3 days a week to help keep the curvy figure. Walking and swimming are good options. Abdominal workouts are also good for this body shape, things like pilates and fitball. Squats and stationary lunges are also helpful and pushups to tone the upper body.
3. The Apple- tend to have more fat in the middle with more broad shoulders and a small bottom. Roller-blading and cycling are good options. These activities should be done 3 times a week for 30 minutes. Toning the core is still important. 2-3 differnt ab workouts should be done with 12-15 reps each. 
4.  The Pear- Wider hips and thighs and a smaller chest and shoulders. The majority of the weight is in the lower body. Carbio for overall weight loss is the best place to start. Spinning, walking and running are good. You may have to shoot for a low body fat percentage if you are this body shape. Also squats and walking lunges are key. Also light weights for the upper body are necessary.