Looking for ways to fit in exercise? If work is close enough, walk or bike instead of driving. If it's farther away and you take the bus or train, get off a few stops early and walk to rest of the way.
Studies have shown that those who exercise first thing in the morning are far more likely to have stayed with their fitness program a year later, than those who exercise in the evening.
Most everyone likes to focus on things they're good at. When working out however, we should focus on our weaknesses rather than our strengths, to balance things.
It may seem pretty straight forward, but it's often over-looked; when trying to build muscle one of the most important things is consuming enough calories to fuel both your exercise and the metabolic processes needed to build muscle.
When weight training it is imperative that you give your muscle tissue a chance to repair itself. During lifting you are actually tearing muscle fibers and each time they repair themselves they become stronger, but they can only recover during periods of rest.
The best rep range for gaining muscle size is between eight and 20 and at a weight that is between 60% and 80% of what you could lift for one and only one rep.
As basic as it may seem, the importance of stretching before and after your workout and warming up before you stretch, is often over-looked.
Keep a training or workout journal. Write down what types of exercises you're doing, how many reps at what weight, what time of day you workout, how you felt about the workout, and anything else you can think of. This will allow you to see what types of exercises work for you, as well as your progress.
Skipping is not only an efficient cardio exercise, but it also develops coordination, balance and agility.
Want a workout that's just as effective but can be done in less time? Combine multiple exercises into one. For example, do a reverse lunge with a bicep curl, or a squat with an overhead shoulder press.