TOP TEN SPORTSFIT TIPS

1. Avoid over training.
It’s not necessary to lift weights more than four days a week. And never workout longer than an hour. After fifty minutes your efforts become counterproductive.

2. Change your workout every three to four weeks.
To get the most out of your training, vary your set, rep and rest schemes regularly. Keeping your body guessing is a great way to increase your gains.

3. Drink a post-workout shake.
Always drink a protein shake after heavy exercise. The best time is within one hour of the conclusion of your workout.

4. Buy a medicine ball.
Medicine ball training is a great way to functionally strengthen your abdominal and lower back muscles. It also adds variety to your workouts.

5. Don’t forget the legs.
A good workout program is lower body dominant. Your legs comprise over half of the muscles in your body and training them maximizes your total caloric expenditure. Strong legs also help your lower back muscles function more efficiently.

6. Get a massage once a month.
A good massage will help speed up recovery from exercise, remove toxins from your body and it feels darn good too!

7. Increase the intensity.
If you can’t seem to make any more gains, kick start your workouts by turning it up a notch or two! Try reducing your rest periods or circuit training for a change of pace.

8. Find a training partner.
Working out with an accomplice always brings out the competitive spirit and assures you get to the gym. Also some shared knowledge can make your workouts more interesting.

9. Use machines sparingly.
Free weights increase the level of difficulty of your workout and train the stabilizing muscles as well. Some machines have a place in your workout, but when possible use free weights.

10. Never neglect your rotator cuff muscles.
Properly functioning rotator cuff muscles are a major component to healthy shoulders. Make sure you include exercises for this muscle group and always warm them up properly before you train your chest and shoulder.