Get fitness secrets from the experts. (Photo: iStock/pixdeluxe)
In fitness (and in life) arming yourself with the best information available can help you conquer any goal – often in less time and with even better results than you imagined. And there’s no better resource for that advice than the health and fitness pros whose careers depend on getting people results. To help you reach your potential, we asked top experts to share the very best tips, mantras and motivation secrets they’ve learned along the way.
“Stop worrying about the exact percentage of fat you burn during exercise (i.e. staying in the ‘fat burning’ zone), and instead focus on the total calories burned from fat (which include the calories you burn after an intense strength session). To burn more fat over a 24-hour period (and not to mention, get in great shape), go as hard as you can, as long as you can.” – JC Santana, owner of the Institute of Human Performance (IHP) in Boca Raton, Florida.
“Has your busy schedule taken over your workout routine? Fit in fitness first thing. Research shows that people who work out first thing in the morning work out more often. Why? Because you’re less likely to make excuses when you get it done before something else can get in your way.” – Elizabeth Burwell Hendrix, co-owner of High Performance NYC training facility in Manhattan.
(Photo: iStock/Eva Katalin Kondoros)
“Parkinson’s Law states that the perceived complexity of a task expands to fill the time you allot it. So if you don’t set hard deadlines and timelines, you’re not going to be as focused or productive as you could be. Instead of wasting time at the gym, create hard deadlines for your workouts: Estimate how long your session should take and enforce that you finish in that amount of time or less. Create a negative consequence for not sticking to it. Once you begin to create and enforce deadlines, the BS gets toned down and the results increase dramatically.” – John Romaniello, a New York City based coach, writer, and owner of Roman Fitness System.
“Start with the end point of your specific goal in mind, and then work backwards to plan out your training program. That way, you’ll know exactly what you need to do to reach your goal, keeping you motivated and moving forward. For example, if you want to be able to run a marathon in 16 weeks, then in eight weeks your training program should build up to doing a half marathon, and in four weeks you should be able to do a 10K.” – Rachel Cosgrove, author of “The Female Body Breakthrough” and co-owner of Results Fitness.
“A lot of people put the time into their workouts but completely fail when it comes to their intensity. Bottom line: If it doesn’t feel hard, it isn’t. Learning this drastically changed my fitness level and my ability to coach my students to new levels.” – Amy Dixon, an exercise physiologist in Los Angeles and star of “Breathless Body 2: The Edge” DVD.
“Since I travel so much for work, I am sympathetic to how hotels and crazy schedules can foil your workouts. That’s why I stick to the two day rule: Never go more than two days in a row without a workout. It’s a game I play with myself, and I can’t lose. I have to do something, whether it’s getting outside for a run, using the hotel gym (no matter how gross), or doing a bodyweight workout in my hotel room – I just do it. And I haven’t broken the rule in as long as I can remember.” – Chris Freytag, a health and fitness expert for Prevention magazine, author, and national speaker.
“One thing my Olympic track coach used to say to me whenever I would hit a plateau was, ‘Rome was not built in a day.’ I find that even the most competitive and knowledgeable athletes set expectations that are often too high, and it’s natural to get disappointed when you set an expectation and fail. It’s good to have goals, just make sure those goals are smart, achievable ones.” – Samantha Clayton, former Olympic athlete, personal trainer, and corporate fitness consultant in Malibu, California.