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Category: Workout Tips

Fitness Tips to Get You Through the Summer

With summer half over, your might notice the crowds at the gym beginning to dwindle down. Everyone has already shown off their summer bodies and are ready to cut down on the workouts and just enjoy the sun. But keeping your body lean and tight isn’t just about looking good in a bikini; it’s about your overall health, year round.

This is the perfect opportunity to get into that empty gym and work off a little of the summer bbq’s you’ve been enjoying. It’s fine to splurge every now and then. Life is meant to be enjoyed! But you can’t focus on health only a few months out of the year. It has to be a lifestyle.

Here are a few workout and healthy eating tips to help push you through the mid-summer slump and stay in shape.

DON’T FEAR THE Pull-ups!

Every pull-up counts. This simple yet challenging movement works your entire upper  body including the lats, biceps, back, and shoulders. You can’t get much more efficient with your upper body workout than pull-ups. Don’t get inimidated if you can only complete a handful or maybe not even a whole one yet. Grab a chair and use it to help you up until you can support your whole weight. Keep it up, and you’ll be busting our reps of 10 or more in no time. Even once fall and winter hit, you’ll have plenty of opportunity to show of your toned arms the next time you throw on that little black dress for a romantic night out or group dinner party.

Row, row, row your boat

Swap the treadmill for the rowing machine. Treadmill’s only work the legs, but a row machine works out every inch of your body, including your arms, back, core, and legs all at once. Plus, it’s lower impact on your knees if you suffer from knee pain.

Up Your protein intake

If you’re going to stay lean and mean, you need protein. Chicken, turkey, yogurt, beans, take your choice. Protein enriched foods need to stay a part of your regular diet. Protein keeps you full for longer and helps you recover from your workout. Don’t have time to cook up a piece of chicken every time you hit the gym? Protein shakes are a great way to fill the gaps when you’re short on time.

cut Excess liquids

The only liquid you really need is water. Stay away from the sodas, lattes, and fancy alcoholic drinks that prevent you from maintaining your fitness goals over time. Cutting out unnecessary sugars, and keeping them out, is key. This includes sugar supplements you might find in diet sodas. “Diet” drinks still have plenty of properties that make them unhealthy. Want a little extra flavor? Infuse your water with fruit. This will mix things up, and add in some of the nutrients of the fruit your infusing.

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Get More Out of Every Workout

American’s these days are spending hundreds, if not thousands on personal trainers and specialized classes at the gym. What if there was a simpler way to get tone and get the beach body you dream of. Here are several tips from trainers across the country who speak about simple tips and tricks and can change the way you work out.

1. Every rep counts!

If you are lifting weights, it is important to squeeze out every single rep like it is the first. Skipping out or giving up near the end of the set can make a difference even if it seems as if there is no difference being made.

2. Form over speed

Against popular belief, working out quickly and based on speed is not the best for the body and not the ideal way to build muscle and tone the body. What trainers tend to focus on is the form going into each workout. There is no point of rushing or working out quickly if the form is incorrect. Working out slower and methodical is important to working out the right muscle group, and working them out correctly.

3. Heavy load lifting

Lifting heavy weights does not necessarily mean you will build a bulky body. Eating right and lifting heavy will increase muscle mass and burn more calories. Trainer Randall explained when speaking with Yahoo! Health, “To get toned, there are only two things you can do: lose fat or build muscle, and while you can’t target fat loss in specific areas of the body, you can build muscle in specific spots.”

4. Equipment

What you wear to the gym can in fact make a big impact in the long run. Regular cotton blend clothing does not help regulate body temperature, but polyester blends can help regulate body heat and is proven to improve athletic performance, compared to regular cotton clothing.

5. have fun!

One of the most important tips is to enjoy your workouts. If you are not looking forward to working out it will most likely fall off your to-do list. Creating a steady work out that is both enjoyable and efficient is important to getting the body which is desired.

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5 Great Work Out Tips!

Here are a few great work out tips for any woman looking to get into working, or for an avid gym goer!

1. Chart all your progress

It is important to always track your progress since it will help you determine your progress. Understanding how you’re progression is coming along will help facilitate how quickly you should increase volume or reps per workout. Without a basis of how your workouts are coming, you might catch yourself doing repeated workouts which are not doing much for your body, or the complete opposite where you are overworking your body. In which case, you could potentially injure yourself quite seriously.

2. Work out during work!

Even though this tip may be difficult for many people working in a business environment, for those of you who work in a relaxed workplace, this may be useful for you. Rather then sitting on your traditional work chair, sitting on a medicine ball, and getting in some crunches and other exercises can go a long way. If a medicine ball is not your thing, keeping small weighted dumb bells under your desk and take a few reps every so often will get your muscles working and the blood flowing.

3. Never overwork yourself

One of the most important rules or tips of working out is to overwork your body to limits you know it cannot perform. Many issues that beginners have with working out is wanting to see results immediately. By doing so, they tend to overwork their bodies to limits which physically exhaust themselves or seriously injure themselves. It is smart to pace yourself when you first start working out. Know your limits and take a 80/20 approach where you work out 80% of your allotted time, and rest the other 20%. This system should give your body the rest it needs to recover properly.

4. Work out while walking

While walking and running on the treadmill is a great exercise. It’s possible to utilize your time on the treadmill even more effectively. Grabbing a low weight dumb bell and setting the treadmill on a brisk walk while doing a few bicep curls and shoulder presses should help burn calories and help tone up. Doing this every so often on the treadmill will shorten your work out and get you warmed up for the workout.

5. Sprint

For you runners out there, while running long distances, or while on your daily routine, make sure to throw in 10-60 second sprints in between. The change of pace will confuse your muscles and will in time, make them stronger. Running at a monotonous pace could make your muscles used to a certain pace and when that occurs, the workout will be pointless. Changing up speeds is a good way to keep your muscles toned and will strengthen them.

For all 15 tips, please visit: FitnessMagazine