Whether you’re working out to look your best or because you’re trying to stay healthy, there are certain things you can do to look your best while at the gym and when you’re off the treadmill or elliptical machine. By incorporating these 10 helpful tips into your workout routine, not only will you be able to get in better shape, but you’ll also be able to look good while doing it!
1) Always warm up
Although it might seem like a lot of extra effort, warming up before you exercise actually makes a world of difference. It gets your heart pumping so that your muscles are ready for activity and it jump-starts your metabolism so that you can use more energy during exercise. Without warming up, you’re missing out on several advantages. Start by walking at a slow pace on a treadmill or around your gym—or just through your house or apartment if you have stairs—for five minutes. Then move onto dynamic stretching: that is, performing movements that are similar to what you’ll be doing in order to get your body prepared for workout.
2) Work out with people
There is a lot of value in exercising with people. Not only will you stay motivated because you don’t want to let your partners down, but exercising with others can be more fun than going it alone. Invite a few friends to go running or take up a new sport that has co-ed teams, such as tennis or volleyball. Working out in groups also opens up lots of opportunities for meeting potential dates, so consider joining some gyms with happy hours during their peak hours if you are interested in that aspect.
3) Stay away from sugar
Sugary foods cause a release of insulin in your body, which is one reason you feel less hungry after eating them. But we don’t want you going too long without food—and sugar can prevent your body from burning fat, making it hard for you to lose weight. A candy bar may satisfy your sweet tooth, but it’s also likely to spike your blood sugar and kick your body out of ketosis. The trick is not just eating healthy but staying away from any trigger foods that can prevent weight loss.
4) Don’t overdo it
Working out too much can have serious health consequences, including pushing your body beyond its limits. As well as injuring yourself, excessive training may interfere with your body’s ability to recover from exercise and cause you to feel more tired when working out. Instead, work out no more than four times a week for about 40 minutes each time. Be sure you listen to your body when it tells you that it needs a rest day. Some soreness after an intense workout is normal—you want to be able to walk home from the gym—but injuries occur if you push yourself too hard or don’t take enough breaks.
5) Stretch daily
If you think stretching is only for dancers, runners, yogis or fitness buffs, think again. Stretching improves muscle function in a variety of ways: it prevents injuries by keeping muscles loose; it helps muscles recover after they've been overworked; and it can even improve posture by reducing lower back pain. Here are 10 simple stretches you can do at your desk or in bed that will help improve flexibility. Start doing them daily today!
6) Know what works for you
You might have a favorite workout—or maybe you’re like most people and do whatever your trainer tells you. One thing that both types of people can agree on: No two bodies are exactly alike, so what works for one person might not work for someone else. However, there are some general guidelines that apply to nearly everyone. Try these tips out before or after a work out: (1) eat well, (2) get enough sleep, (3) drink plenty of water, (4) take care of yourself when you feel sick or stressed, (5) stretch regularly throughout your day, (6) avoid cigarettes if you smoke tobacco products and make an effort to quit if you don’t smoke tobacco products already.
7) Improve your posture
There’s a reason your mom used to tell you to sit up straight when you were a kid. Poor posture—whether from sitting in front of a computer or being slumped over in a car for hours on end—can lead to chronic pain, especially in your back. If you already feel that twinge, it’s never too late to correct it. So head on into any yoga class (or at least give one a try) and learn how improving your posture can help reduce tension in your back, shoulders, neck, and hips—all while making you look better.
8) Maintain a strict diet
There’s no such thing as a spot-reducing exercise. You can build muscle, but it won’t necessarily make you lose weight; moreover, spot-reducing will actually put you at a higher risk for injury than being well-rounded. So, in order to get fit without jeopardizing your health, pay attention to how much you eat (both carbs and protein). The general recommendation is that men should consume 1 gram of protein per kilogram of bodyweight. For example, if you weigh 70kg or 154 pounds, that translates into about 71 grams of protein per day. Now that might seem like a lot—and it is—but there are ways to make sure you're getting enough food while also reaching your recommended daily allowance for protein.
9) Stop comparing yourself to others
Everyone’s fitness journey is different. You may not see results as quickly as others, but that doesn’t mean you aren’t working hard or doing it right. Whether you do low-impact workouts or run marathons, take a class or are self-taught, there will always be someone better than you—someone with more natural ability who exercises more regularly and eats better than you. Don’t compare yourself to those people; they aren’t your competition. Instead, focus on your own health and fitness goals so that when you reach them, you can celebrate without worrying about what anyone else is doing. Stay motivated by focusing on how far you have come—not how far others have gotten ahead of you!
10) Get enough sleep
When you're well rested, your body is better able to regulate blood pressure, maintain healthy muscle tone, and keep your immune system strong. Aim for at least seven hours a night. Getting plenty of sleep doesn't just affect how you look—it can also impact your mental health, making you less likely to stress eat or make poor food choices. Keep in mind that some people are genetically programmed with a higher requirement for sleep than others; so even if you've always been able to get by on six hours, it may take some effort before you feel rested on five.