Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
If you think you’re too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no—and your favorite excuse will be gone.
If you don’t like an exercise, start doing it. “You’re probably avoiding it because you’re weak at it.”
Count your repetitions backward. When you near the end of the set, you’ll think about how many you have left instead of how many you’ve done.
Recover faster from a hard workout by lightly exercising the same muscles the following day. Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions. This will deliver more blood and nutrients into your muscles so they repair faster.
BUILD at a fast rate: Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. While one muscle is working, the other is forced to rest. You won’t need as much time between sets.
Look at your dominant hand—without turning your head—while you’re bench-pressing. “You’ll be able to lift more weight.”
Use a bench to squat with perfect form. Stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.
To prevent neck injury doing abs: Close your lips and press the tip of your tongue on the roof of your mouth. This will help you concentrate on using your ab muscles instead of your neck.
Between sets, take 20 to 30 seconds to stretch the muscle you just worked. Boston researchers found that women/men who did this increased their strength by 20 percent.
When going out to eat, start with a high-water-content appetizer. From the findings of Penn State nutrition professor Barbara Rolls, Ph.D, subjects who ate non-cream-based soup or a green salad ended up consuming fewer total calories by the end of the meal.
If you’re thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words…no margaritas or other sugary drinks.
Some carbohydrates are good for health and others aren’t. The worst carbohydrate sources use highly refined grains and sugars. The best have whole or minimally processed grains. One way to identify a good carb source is to divide the number of grams of carbohydrate per serving by the number of grams of fiber. Aim for less than 10 for breads and under five for cereals.
Check out more of my healthy eating Tips at: The Reset Plan