What should i know about fitness

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. Always remember that muscle weighs more than fat, but it takes up far less space. Other times you have to ask yourself if you are truly giving it percent every day in the gym.

Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep. Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change.

Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. This may be the toughest question of all to answer.

The desire and will to keep pushing yourself day after day has to come from within. But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are:. Your body's tight, stiff, and a total mess?

Here's how to take care of those rough spots. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. How do I get started? What type of training should I do to lose weight? What type of training should I do to build strength and muscle?

How often do I need to work out? How much time should I spend in the gym? How much rest do I need? Should I start a supplement regimen? Is there really a to minute window to consume protein post-workout? Do you recommend any non-workout activities to get fit? How do I know my training is working? What performance measures should I be tracking?

Follow him on Instagram, where he shares inspiring success stories, healthy eating options, and how stays fit. Kirra Michel is a New York City—based personal trainer, health coach, and yoga instructor. On Instagram, follow her motivational updates about yoga, staying active, and staying mentally well. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: May 22, Medically Reviewed. Favorite Online Community for Fitness Health at Every Size Health at Every Size describes itself as a movement supporting people of all sizes to adopt healthy behaviors.

Favorite Fitness Podcasts Hurdle Hurdle , created and produced by New York City—based editor and personal trainer Emily Abbate, tells the stories of inspirational people who have gotten where they are today — at least in part — due to finding a fitness or wellness practice.

Favorite Instagrammers Who'll Inspire Fitness hollyactive Holly Davidson is a personal trainer with expertise in yoga, high-intensity interval training, suspension training, kettlebells, boxing, mobility, and weight loss and dietary management. Editorial Sources and Fact-Checking. American College of Sports Medicine. Puerts TW, et al. March Clayton RW, et al. Human Resource Management. Nieman DC, et al. British Journal of Sports Medicine. September Loprinzi PD, et al.

Mental Health and Physical Activity. December Carek PJ, et al. Exercise for the Treatment of Depression and Anxiety. The International Journal of Psychiatry in Medicine. January Cameron TA, et al.

May Foster-Schubert KE, et al. August Hirshkowitz M, et al. Chakravarty EF, et al. Archives of Internal Medicine. Ornish D, et al. The Lancet Oncology. October Ahlskog JE, et al. Mayo Clinic Proceedings. Cruz-Jentoft AJ, et al. Age and Ageing. November Roubenoff R. If it ain't hurting According to a Personal Trainer. It's easy to get distracted by fancy-schmancy products and regimes, but whether you're trying to lose weight or bulk up, as a personal trainer, I can assure you that you can't go wrong with a balanced diet of fresh food, cooked from scratch.

Plenty of veg, some fruit, lean protein, and low-GI wholegrain carbs. And you know what? You eat the right food, you get to eat plennnnnnntttttyyyy of it.

When you're coming up with your targets, start long-term and work back. In order to run 10k in six months' time, what do you need to do this month? This week? Personal Trainers may seem pricey, but a lot of the work goes on outside of the gym. We can do those for you! Drawing up a detailed training plan, from single sessions to months of improvement, takes AGES.

Remember to do your research when finding a trainer. It means both you and they are covered by insurance, and they have to do professional development to keep up their skills.

Can't afford regular Personal Trainer sessions? Spend 'em wisely — choose workouts you can't do alone. Use your Personal Trainer as a boxing partner, or to spot you lifting heavy weights. I'm looking at you. Because of our physical make-up — more fat, less testosterone — you won't get visibly muscly unless you really mean to.