TIPS AND TRICKS FOR ULTIMATE FITNESS

BUILD IT!

Increase your weights, not your reps, for ultimate muscle building.

FEELING SLEEPY?

Take a walk instead of a nap to fight fatigue.

PROTEIN POWER

Fitness check: have you had enough protein today? Shoot for 1 - 1.5 grams per pound of body weight if you’re building muscle.

BABY STEPS

Great changes don’t happen overnight. Prevent injuries and build muscle the right way by increasing resistance by no more than 10% per week.

REVERSE PSYCHOLOGY

Try counting reps backward. The low numbers at the end of the set will keep you going.

SPICE IT UP

Did you know that hot peppers can help relieve pain? Try Capsaicin cream for sore muscles.

ACCOUNTABILITY

1. Set a major goal today. 2. Tell someone about it to keep yourself honest. 3. Do the work and reach your goal.

BE A WEAKNESS BUSTER

Hate an exercise? It’s probably because you need to strengthen that area. Do it more often. Don’t avoid the weakness.

THE BUDDY SYSTEM

Use the buddy system. Workout partners help you stay challenged, motivated, and more likely to stick to your routine.

DISCIPLINE

Learn to eat for fuel, not for pleasure.

RECOVER RIGHT

Your first meal after a workout is paramount. Replace what you’ve lost by working out, and be sure to give your body diverse nourishment.

Work It!