68 Fitness Tips and Hacks to Skyrocket Your Results

push up workout

FREE: Click Here to Get All 67 Tips in a Nice PDF
You Can Download to You Computer and Keep!

This is a long one and will hopefully give you something to really sink your teeth into! Don’t forget to leave comments, questions, etc. at the bottom and let me know what you think of these fitness tips!

Enjoy! (And yes, I know I have two 16?s!)

1. Sleep more

Most of us don’t get nearly enough sleep. This can not only affect your fat loss or muscle building efforts but your overall health as well. Stop staying up late to watch crappy television!

2. Perform Interval Training

In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat.There are many ways to incorporate interval training into your program.

However you do it, DO IT! You can read more about it here, hiit training workouts.

Dogs love interval trainingEven Dogs Love Interval Training

3. Eat more protein

push up workout
Protein Popsicle!

Eating more protein will help you twofold. It will help boost your metabolism and aid your fat loss efforts. Protein is also crucial for adding sexy, calorie burning muscle mass to your body.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of body weight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

4. Use a green drink

green tea to burn fat

We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two. Check out Prograde Green Drink Genesis

5. Include body weight exercises in your routine

Fit Woman Doing Pushups

FREE: Click Here to Get All 67 Tips in a Nice PDF
You Can Download to You Computer and Keep!

Adding body weight exercises to your fitness routine will work wonders for you. Body weight exercises allow you to workout any time, anywhere, so lack of time or space is no longer an excuse for missing a workout.

You can get an endless variety of workouts with body weight workouts.

You can do an interval workout, a challenge workout, an endurance workout or even a strength workout. Yes, really. Don’t believe me?

Give me twenty true single legged squats or one arm push ups or pull ups. With good form and no cheating. Yeah, that’s what I thought.

6. Perform a comprehensive warm up before each workout

You MUST warm up properly! Without a proper warm up your workout performance will suffer, you’ll increase the chance of injury, and you’ll develop aches and pains that nag you the rest of the day, instead of feeling great, like you should!

Be sure to use a variety of body weight exercises for your warm up, as well as a foam roller. Do NOT just ride the stationary bike for a few minutes.

7. Divide your meals into two types

  • Carbs + Protein
  • Fat + Protein

This is the best way to keep your metabolism revving the way you want, as a highly efficient machine. High carb, high fat meals jack up your insulin levels like it’s shooting out of a firehouse, signaling your body to pile on the blubber so you look like the Michelin Tire Man in no time flat. And who wants that?

weight loss smoothie
Good Carbs, Bad Carbs, You Know I’ve Had My Share!

8. Hit the big compound movements

Compound movements give you the most bang for your buck, whether you want to jack up your metabolism so you burn tons of calories and drop fat, or you want to add pounds of muscle mass and reshape your body.

9. Quality over Quantity

It’s not about how long you workout but about how smart you workout (and yeah, hard too, although you don’t want to go all out all the time, hence the smart).

Don’t just go into the gym and run yourself into the ground for two hours (or do something really crazy and stupid like pedal the stationary bike for two hours while reading a magazine).

Utilize a properly designed workout routine as part of an overall program designed to get you the results you want according to your goals.

FREE: Click Here to Get All 67 Tips in a Nice PDF
You Can Download to You Computer and Keep!

10. Go Green


You know what I mean; spinach, peas, beans, broccoli, asparagus, etc. Just do it, you’ll thank me later. Hate this stuff? I put spinach in my shakes. Don’t taste it at all. Can’t even do that? Remember, there’s always Prograde Green Drink Genesis

11. Train like an athlete

Sure, some of you are going for the big bodybuilder look, but most of you reading this want to look (and be) fit and healthy. Like sprinters, linebackers, hockey players, MMA fighters (not including heavyweights, although some of them look great, too), etc.

These athletes don’t training to look a certain way. They train for performance and the lean, ripped look is a byproduct of that training. Want to look like an athlete? Train like an athlete.

interval training with sprintsTrain like an athlete!

12. Get more fiber

Fiber is SO important! And we don’t get nearly enough of it. Last I checked the average intake in the typical American diet is about 14 grams and we should be getting at least 35 grams. So grab a fiber supplement and drop some into your shake every day. It’ll improve your health AND your fat loss efforts.

13. Train Unilaterally

FREE: Click Here to Get All 67 Tips in a Nice PDF
You Can Download to You Computer and Keep!


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IYCAA Endorsed Kettlebell Instructor

Gregg Gillies is a Certified Metabolic Trainer and author of the 5 star rated book, Flat Belly Blueprint, available for $2.99 (and instant download) on Amazon. He’s written hundreds of health and fitness related articles that have appeared on sites like Bodybuilding.com while also being published in the print edition of Ironman Magazine, and contributing to programs like Underground Chest Training Connect with Gregg on Google Plus and Facebook

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