Home | About | Online Workouts | Online Exercises | Online Personal Training | Diets | Online Yoga | My Workout PRO | Blog | Rates
Quick Fitness Tips by iBodyFit.com



For ALL NEW FITNESS TIPS, please click HERE.
Last Week's Tip:

Should You Stretch?
05.14.11
If you burn 100 extra calories per day, you'll lose over 10 pounds this year! Here's 3 ways to burn 100 calories fast!


Jump rope for 10 minutes.
Bike ride for 15 minutes.
Play basketball for 20 minutes.




Previous Tips:

Should You Stretch?
05.07.11
There are 3 parts of physical fitness: Cardio, Strength and Flexibility. Flexibility training, or stretching, reduces stress on your muscles, detoxifies your body, lowers your blood pressure and more. You should stretch 5 days per week. It's best to stretch your muscles when they are warm.

Hate to stretch? Try:

Yoga.
Massage.
Assisted Stretching.




Be Safe During Your Morning Run or Bike
05.01.11
Many people prefer to train early in the morning. If you are out on the roads running in the early AM, wear some reflective gear. It could save your life.

Additionally:
Bring your mobile phone.
Bring your ID with you.
Tell a friend your route and expected return time.








Is Walking A Good Way To Lose Weight?
4.10.11
Yes! Walking is a great way to lose weight! Walk at 3mph for an hour each day and you will lose about 20 pounds by year's end! Walking is also easy on your joints, good for your heart...and FREE!!! Good luck!



WHAT IS THE BEST AB EXERCISE?
4.05.11
The best ab exercise is not an exercise at all. If you'd like 6 pack abs (and most of you do) you'll need to stick with an extremely healthy, low fat diet. Once you get your body fat percentage to about 10% for men and 15% for women, any ab exercise will help your abs come out!

Click
here for free online ab exercise videos from iBodyFit.com!



WHAT IS THE BEST WORKOUT?
3.28.11
The best workout is the workout that is personally designed for you. If you are serious about your fitness goals this year, design a personalized fitness plan.

Step 1. Choose your fitness goals.
Your fitness goal should be specific and have a deadline.

Step 2. Design your plan around your goals.
If your fitness goal is to lose weight, your fitness plan will be different than a fitness plan with a goal of toning up.

Step 3. Evaluate your progress.
If you are not meeting your fitness goals, evaluate and re design your fitness plan.



HOW MANY EXERCISES SHOULD I DO IN THE GYM??
3.21.11
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about EXERCISES here.

How many Exercises should you do per workout? Let's answer that question 4 ways:

Beginners.
1. If you are a beginner, do a full body workout using 8-10 exercises .

Burn Calories.
2. For a high caloric burn workout, try 10-15 exercises with high reps of 15 or more.

Muscle Toning.
3. For muscle toning (hypertrophy) and general fitness, again, 8-10 exercises, but these should be body part specific.

Get Stronger.
4. Strictly looking for strength? You'll just need to do 3-5 exercises, but you'll have to use heavy weight and perform 5 sets of just 1-6 reps. Be careful and always consult your doctor before beginning any exercise program.



HOW MANY SETS SHOULD I DO IN THE GYM??
3.14.11
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about SETS here.

A 'SET' is the total number of reps of one specific exercise you do before stopping or pausing.
If you do a Bicep Curl 10 times, rest, then repeat, you performed 2 'SETS' of 10 reps.
So how many sets should you do? Let's answer that question 4 ways:

Beginners
1. If you are a beginner, just stick with one or two sets for each exercise.

Burn Calories.
2. For a high caloric burn workout, 2 or more sets with high reps (15+) is suggested.

Muscle Toning
3. For muscle toning (hypertrophy) and general fitness, perform 2-3 sets of 8-12 reps.

Get Stronger
4. Strictly looking for strength? You'll need to do 5 sets of just 1-6 reps. Be careful and always consult your doctor before beginning any exercise program.

HOW MANY REPS SHOULD I DO?
3.07.11
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about REPS here.

REPS are short for 'repetition'. If you do a Bicep Curl 10 times, you just did 10 'reps'.
So how many reps should you do? Let's answer that question 4 ways:

1. If you are a beginner, pick a weight that allows you to comfortably do 20 reps.
2. For a high caloric burn workout, 15 or more reps is suggested.
3. For muscle toning (hypertrophy) and general fitness, perform 8-12 reps.
4. Strictly looking for strength? You just need 1-6 reps. Be careful and always consult your doctor before beginning any exercise program.



HOW MUCH WEIGHT TRAINING SHOULD I DO?
3.01.11
Weight training is great for strengthening and toning your muscles, it can change the shape of your body, and it even helps with weight loss.

Minimum.
The minimum amount of recommended strength training for adults is 1 - 2 days per week.
In those 1 or 2 days of training, be sure to work each major muscle group properly and for 1 - 2 sets.

Additional.
Once you are accustomed to the minimum amount of strength training, try adding additional days per week, upping the intensity level or focusing on specific muscle groups.
Think about training your 'trouble spots' as well.

Anything.
If you currently do not do any type of strength training, anything will be an improvement.
10 pushups and 10 situps per day will be a great place to start!



HOW MUCH CARDIO SHOULD I DO?
2.24.11
Cardio helps with weight loss, but it is great for strengthening your heart, lungs and circulatory system.

Minimum.
The minimum amount of recommended cardiovascular activity for adults is 30 minutes per day, 5 days per week.

Additional.
Once you are accustomed to a half hour cardio session for 5 days out of the week, try adding more time or upping the intensity level.

Anything.
If you currently do not do any type of cardio, anything will be an improvement. Walking for 10 minutes per day will be a great place to start!



DRINKING ENOUGH WATER?
2.17.11
Water keeps us healthy by keeping us hydrated. The latest advice is to drink half of your body weight in ounces. In other words, if you are 150lbs, you'll need to drink 75 ounces of water per day. If you exercise often, you may need more.



WANNA LOSE 10lbs WITHOUT DIETING?
2.10.11
Sure! Most of us do. Simply burn an extra 100 calories per day, you'll be 10 lbs. lighter by years end!

Here's 3 ways to burn 100 calories:
1. Jump rope for 10 minutes.
2. Shoot basketball hoops for 20 minutes.
3. Take a leisurely bike ride for 25 minutes.

Imagine if you doubled the exercise? 20 lbs. by years end!!!

See 25 ways to burn 100 calories
here.



4 WAYS TO STAY MOTIVATED
2.03.11
1. You can do anything!
2. Think long term. Training is a marathon, not a sprint.
3. Your fitness is one of the only things you have control over.
4. You can exercise. Some people cannot, due to serious health reasons.



HOW TO FIT WORKOUTS INTO A BUSY SCHEDULE
1.30.11
1. Get up early.
2. Go to bed earlier.
3. Combine work and fitness. Read on the stationary bike.
4. Break up your workouts throughout the day. 15 minutes in the Am, 15 in the PM.



LIFT THE CORRECT AMOUNT OF WEIGHT
1.23.11
How much weight should you lift? Let's answer that question using 'reps' in 4 ways:
1. If you are a beginner, pick a weight that allows you to comfortably do 20 reps.
2. For a high caloric burn workout, 15 or more reps is suggested.
3. For muscle toning (hypertrophy) and general fitness, perform 8-12 reps.
4. Strictly looking for strength? You just need 1-6 reps. Be careful and always consult your doctor before beginning any exercise program.


DO THE CORRECT EXERCISES
1.16.11
How many Exercises should you do? Let's answer that question 4 ways:
1. If you are a beginner, just stick with 8-10 exercises.
2. For a high caloric burn workout, try 10-15 exercises with high reps (15+).
3. For muscle toning (hypertrophy) and general fitness, again, 8-10 exercises, but these should be body part specific.
4. Strictly looking for strength? You'll just need to do 3-5 exercises, but you'll have to use heavy weight and perform 5 sets of just 1-6 reps. Be careful and always consult your doctor before beginning any exercise program.



THE BEST TIME TO WORKOUT
1.07.11
When should I workout? Morning or Night? Which time is better? The answer is simple: whenever you can fit it into your schedule. If you have plenty of free time on your hands, try different times of the day... Some people feel better after a workout in the morning, some feel they are their strongest at midday, and others prefer to workout at night to de-stress. The choice is up to you!



FIND YOUR BMI
1.01.11
BMI, or Body Mass Index, is one way to measure your body composition to see if you are in shape. It is a popular equation based on your height and weight. Click here to measure your BMI at iBodyFit.com

DON'T FORGET ABOUT FLEXIBILITY TRAINING(stretching)
12.28.10
You can stretch almost everyday of the week.
Stretching relieves stress, tension, helps detoxify your body and relaxes your mind. It can be beneficial to stretch before you begin your workout. After your workout, stretch the muscles you just used or try a full body stretch routine. Please see our stretching videos for some examples.



EAT CALORIES TO LOSE WEIGHT
12.26.10
The reason most of us are overweight is simply because we consume more calories than our body's burn. Basically, we EAT TOO MUCH!! To lose a pound per week, try cutting back about 500 calories per day.
When you know the amount of calories that you eat on a daily basis, it makes changing your weight much easier! Check out iBodyFit's Calorie Calculator.



INEXPENSIVE CHRISTMAS FITNESS GIFTS
12.20.10
1. Dumbbells.
You can get a great full body workout with just a few dumbbells. Priced at about $10 and up, you won't break the budget.

2. Resistance Bands.
Light and easy to travel with, this is THE gift for your Christmas travelers. $15 and under.

3. Exercise Ball.
Need to work and core and balance. Get this gift priced at around $20.

4. Yoga Mat.
Have someone who needs to chill out? Breathe in, breathe out on their new inexpensive yoga mat.

Good luck and stay fit this year!!!



STRENGTH TRAIN
12.18.10
According to the American College of Sports Medicine, for strong bones and muscles, we should strength train a minimum of two days per week, for at least 30 minutes each session. Remember, if you are a beginner, start slow and gradually add more training to your program.



CALORIES
12.11.10
When you know the amount of calories that you eat on a daily basis, it makes changing your weight much easier! Check out iBodyFit's
Calorie Calculator.


REDUCE STRESS. FREE. EXERCISE.
12.08.10
Physical activity — whether it's a relaxing walk, bicycle racing or meditative tai chi — helps relieve stress. Read the full Mayo Clinic article here.
iBodyFit.com can design an easy, custom weight training de-stressing program for you!


CARDIO FOR WEIGHT LOSS?
12.01.10
Looking to lose weight? Jump on the treadmill, right? Maybe not.
Let's say you need to lose 10 lbs, and you walk on the treadmill for one hour a day...it would take you over 175 days to lose that 10 lbs!
You can lose that same 10 lbs in just 35 days by: eliminating 250 calories from your diet per day and jumping rope for 20 minutes per day.


HOW MANY CALORIES ON THANKSGIVING?
11.20.10
Each American will consume about 3,500 calories this Thanksgiving Day! To burn off those calories, a 150-pound person would have to:

1. Take an 80-mile bike ride.
2. Jump rope for about six hours.
3. Run a marathon in four hours.

Not to worry though -- you don't have to skip your big meal this Thanksgiving Day. Just eat a low-calorie, low-fat diet for the next few days to ward off any extra weight gain. Exercising daily also helps to keep your weight stable.


 
Contact Us    |    Login
Facebook LinkedIn Twitter YouTube

Free Ab Workout & $50 Discount!

Email:
Having my own personal trainer really motivates me. She is always there for me - email, im and cell phone!
E-Mail:
Password:
Forgot Password
 
Google-Translate-Chinese (Simplified) BETA Google-Translate-English to French Google-Translate-English to German Google-Translate-English to Italian Google-Translate-English to Japanese BETA Google-Translate-English to Korean BETA Google-Translate-English to Russian BETA Google-Translate-English to Spanish