{"id":4928,"date":"2014-06-01T07:00:57","date_gmt":"2014-06-01T14:00:57","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=4928"},"modified":"2014-05-31T22:44:21","modified_gmt":"2014-06-01T05:44:21","slug":"workout-tips","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/workout-tips\/","title":{"rendered":"Workout TIPS you should and should NOT be doing!"},"content":{"rendered":"<p>A lot of people don\u2019t see the results they want to see at the gym, because they have BAD WORKOUT HABITS. Like long workouts of only moderate intensity . . . too much cardio and no strength training . . \u2026..and taking too long between reps. I see this so often and honestly it gets you no where.<\/p>\n<p>Look at my top 5 habits below that you should <strong>NOT<\/strong> be doing !<\/p>\n<p><strong>1. Long workouts of moderate intensity.<\/strong> There\u2019s a reason they say, \u201cNo pain, no gain.\u201d You can\u2019t improve your fitness without pushing yourself. It\u2019s much better to go 20 or 30 minutes at high intensity, than it is to go for an hour at a comfortable pace.<\/p>\n<p><strong>2. Wasting time between reps<\/strong>. Don\u2019t look in the mirror, don\u2019t check your phone, don\u2019t start conversation with other people. Plan out a certain workout for a certain time period, and get it done.<\/p>\n<p><strong>3. Too much cardio and no strength training<\/strong>. Some people are all about burning calories, so they just focus on the treadmill. But building muscle is important too. The more muscle mass you have, the more calories you burn throughout the day.<\/p>\n<p><strong>4. Hydrating with sports drinks<\/strong>. Most sports drinks have too much sugar. Go with water instead \u2026the extra electrolytes aren\u2019t worth all the empty calories.<\/p>\n<p><strong>5. Doing the same exercises all the time.<\/strong> The more you do something, the more efficient your body gets at doing it. If you run half an hour a day for six months, you\u2019ll start burning fewer calories. Try rotating your workouts on a regular basis.<\/p>\n<p><a href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/05\/IMG_00521.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-full wp-image-4929 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-80x53.jpg\"  alt=\"IMG_0052\"  width=\"900\"  height=\"600\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 900px) 100vw, 900px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/05\/IMG_00521.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521.jpg 900w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-768x512.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-800x533.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-750x500.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-620x413.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152632\/IMG_00521-850x567.jpg 850w\" ><\/a><\/p>\n<p><strong>\u00a0NOW HERE ARE SOME TIPS YOU SHOULD BE DOING THAT WILL HELP IN WEIGHT AND FAT LOSS:\u00a0<\/strong><\/p>\n<p>1. GET PLENTY OF SLEEP: Sleep deprivation leads to increased levels of the hunger hormone and may lead to overeating and weight gain. Also, those that don\u2019t get 7-8 hours of sleep also have an increased level of cortisol, which may lead to tummy fat.<\/p>\n<p>2. EAT PROTEIN FIRST WHEN EATING A MEAL: This may keep you from overeating during the rest of the meal as it helps you feel full and satisfied and may support healthy blood sugar levels.<\/p>\n<p>3. FAIL TO PLAN, PLAN TO FAIL: Start prepping and packing your own meals. This will not only keep you from eating off your meal plan but also save you money from eating out. It can be hard to avoid social situations but if you are prepared it will help keep you from snacking on less healthy foods.<\/p>\n<p>4. STOP THE LIQUD CALORIES: This is the easiest thing to stop and yet one of the hardest. Save hundreds of calories by exchanging water for fancy coffee drinks, soda, fruit juice and alcohol. Most people don\u2019t drink enough water and now is a great time to start!<\/p>\n<p>5. HIIT (high intensity interval training): HIIT combines periods of highly intense exercise, with less intense exercise, in intervals. HIIT helps you burn fat, and gets you fitter, quicker than steady state exercise. You also burn calories for hours after you are done.<\/p>\n<p><a href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/05\/IMG_0055.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-full wp-image-4930 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-80x120.jpg\"  alt=\"IMG_0055\"  width=\"600\"  height=\"900\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/05\/IMG_0055.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/05\/24152635\/IMG_0055-73x109.jpg 73w\" ><\/a><\/p>\n<p>Best of luck and HAPPY TRAINING!<\/p>\n<p>TRY THE WORKOUT BELOW<\/p>\n<p><strong>Lower body circuit<\/strong><\/p>\n<p>Walking lunges (holding dumbells\u2019s)- 20 \/ leg superset with<br \/>\nPlie squats (wide stance- holding one db in between leg)- 20 squats- 3 sets<br \/>\nStep ups- 15\/leg- 3 sets<br \/>\nWalking lunges (holding db\u2019s)- 20\/leg superset with<br \/>\nLeg curls (35-55lbs)- 15 reps- 3 sets<br \/>\nJump squats (really push off floor and jump as high as you can)- 15 jumps<br \/>\nLeg extensions (45-65 lbs)- 5 sets of 12 (only 20 sec rest)<br \/>\nWalking lunges- 20\/leg (no db\u2019s)<\/p>\n<p><strong>SPRINTS AT THE END ON A TREADMILL (INCLINE AT 15.0)<\/strong>\u2013 **IF you have bad knees you may jump on an arc trainer or simply walk post weight workout**<\/p>\n<p>12\u00a0TIMES: 30 SEC SPRINTS WITH 2 MIN REST (REPEAT)<\/p>\n<p>\u00a0<\/p>\n<p>Thank you so much for reading!<\/p>\n<p>Felicia Romero<\/p>\n","protected":false},"excerpt":{"rendered":"A lot of people don\u2019t see the results they want to see at the gym, because they have&hellip;\n","protected":false},"author":7,"featured_media":4929,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[70],"class_list":["post-4928","post","type-post","status-publish","format-standard","has-post-thumbnail","category-workout","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Workout TIPS you should and should NOT be doing!<\/title>\n<meta name=\"description\" content=\"A lot of people don\u2019t see the results they want to see at the gym, because they have BAD WORKOUT HABITS. 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