16 Tips to Triple Your Workout Effectiveness

You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time.

It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.

Disclaimer: First, I’m not a certified trainer. These are tips I’ve read elsewhere that work well for me. Second, you should always get a doctor’s approval of any new workout plan. This plan is especially intense, so if you have a heart condition or other condition that might be affected by heavy exercise, you should definitely refrain from trying it until you’ve gotten checked out by a doctor.

And even if you have gotten checked out, or even if you don’t bother doing so, it’s still important to start out an exercise program slowly, until your body has the chance to adjust, or you will face burnout or injury.

Don’t dive right into this program — it’s designed for people who have already been working out but want to see better results, quicker, and spend less time doing it. Here’s how to do it.

1. Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
2. High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
3. Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
4. Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
5. Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
6. Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
7. Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
8. Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
9. One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
10. Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
11. Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
12. Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
13. Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
14. Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
15. Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
16. Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
    

The ideal workout plan
If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.

The high-intensity strength training would be 30-40 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one. The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc., and either standing or using a Swiss ball so that you are working out your core. You should use heavier weights, one set for each exercise, doing them slowly (5 second up, 5 seconds down), and to exhaustion, making sure to have good form on each exercise.

You would have a protein/carb shake before and after the workout, and a small meal of protein/carbs within 60-90 minutes of the workout. Water is also important for both types of workouts.

The high-intensity cardio would be something you enjoy doing. You would do interval training, at a rate where you couldn’t talk, with short rests in between intervals. On some workouts, you would incorporate hills.

Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.

5 Powerful Reasons to Eat Slower

One of the problems in our daily lives is that many of us rush through the day, with no time for anything … and when we have time to get a bite to eat, we gobble it down.

That leads to stressful, unhealthy living.

And with the simple but powerful act of eating slower, we can begin to reverse that lifestyle immediately. How hard is it? You take smaller bites, you chew each bite slower and longer, and you enjoy your meal longer.

It takes a few minutes extra each meal, and yet it can have profound effects.

You may have already heard of the Slow Food Movement, started in Italy almost two decades ago to counter the fast food movement. Everything that fast food is, Slow Food isn’t.

If you read the Slow Food Manifesto, you’ll see that it’s not just about health — it’s about a lifestyle. And whether you want to adopt that lifestyle or not, there are some reasons you should consider the simple act of eating slower:

1. Lose weight. A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.
2. Enjoy your food. This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach. That’s math that works for me. And that argument aside, I think you are just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a gastronomic pleasure, not a thing you do rushed, between stressful events.
3. Better digestion. If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
4. Less stress. Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try.
5. Rebel against fast food and fast life. Our hectic, fast-paced, stressful, chaotic lives — the Fast Life — leads to eating Fast Food, and eating it quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. That’s not a good thing in my book. Instead, rebel against that entire lifestyle and philosophy … with the small act of eating slower. Don’t eat Fast Food. Eat at a good restaurant, or better yet, cook your own food and enjoy it fully. Taste life itself.

Mental preparation: With Jean-Pierre Lautrédoux

Former world class runner, Kenyan team coach and coach of the very best Malaysian runners, Jean-Pierre Lautrédoux shares with us his tips on preparing mentally for long-distance running.

Can you explain what exactly mental toughness means to a runner?

Running is not easy, but it's a very accessible sport to everyone. All you need is a pair of shoes. However, as the body gets tired, we are bound to encounter some difficulties. More oxygen is needed for our muscles to continue working and sometimes our brain is torn between giving up and continuing. It becomes physically difficult, but this is where mental strength helps you. It won't make your race easy, but it helps you to fight against yourself. Our brain drives our body!

Many casual runners put a lot of effort into the physical aspect of running. Building stamina, muscles, eating healthy, but few put a lot of training into the mental strength needed for endurance running. How important would you say it is to prepare mentally as well?

Mental preparations will help you focus better during your race. When you are mentally prepared, you pace yourself better from the start and once you hit the wall, you are able to handle it, you won't give up.

I always prepare myself mentally. When I was as young as 14-15, I didn't know what mental preparation was. I was doing it without knowing. A few days before the race, I remember listening to music and imagining finishing first at the race. And it happened just like I imagined it; I won 99% of my races when I was young.

The first time I heard about "Mental preparation", it was from my brother who was my coach at that time. I was a junior runner (cat.18-19 years old) when he asked me to mentally prepare myself to win the French Cross Country Championships. This was 3 months before the race. And on the race day, I was so focussed, I easily won.

Would I need to be mentally prepared for a 5km run as much as a full 42km marathon? Or is it equally important?

You can prepare yourself mentally for any distance, but of course 5km and 42km run are different animals. A marathon is a long journey that really tests your physical and mental limit. I remember feeling like crying every time I cross the line because my nerves would relax. A sense of satisfaction is achieved when you cross the line. Regardless of you doing good or not, you are happy because you did it. Even if you didn't beat your targeted time, the fact remains that you finished the marathon. You didn't give up.

So how do we prepare mentally for a long distance run? Is there a routine to build every day? Meditation? How do we become prepared mentally to face the challenges of long distance running?

At first, set a goal with 3 different times:

1. The expected running time.
2. The targeted running time, but keep it real as it should be achievable.
3. The safe running time in case you don't feel as good as expected.

Write down your goals and post them somewhere where you can see them few times a day! By putting them on paper, they will always be at the back of your mind, keeping you focused. Be positive and start preparing yourself. Take some time to mentally prepare yourself few times a week for the race. It only takes 15 minutes to do it.

For me, I prefer to lie down and imagine race day stage by stage, beginning from when I get up in the morning, till I cross the finish line.

You start the race. Ensure that you calculate what your intermediate time should be before the race. At the first kilometre, you can see yourself at the right pace when you reach 5km. For reference, you may write them somewhere and check if you are on the right pace. This will help you remain focused and recognise which base you are running.

For those who are taking part in this year's Standard Chartered KL Marathon, imagine you are at Dataran Merdeka, stretching and warming up. You are at the starting line, excited to run, you chose to do it, nobody has forced you, you've trained for it. You are not stressed, but focused. This doesn't mean you can't laugh or talk with your friends. But if you do this mental preparation, you will realise that your mind is subconsciously focused during the race.

Personally, the beginning stages of a run are the hardest part. It's not that I am physically unable to run, but my mind starts to question things and slowly I start asking myself things like "Do I really need to do this today?" What tips would you have to help someone like me through the early stages of a run?

You must change the way you see a race. You chose to run and nobody has forced you. Be happy to run and enjoy the atmosphere of other runners sharing the same passion. Laugh with your friends. This also happens to me when I need to wake up very early, thinking what I'm doing there? "I am better off in bed." But after a few minutes, I'm fine. If it's a short race, run a few minutes to warm up/ wake up your body, and then do some stretching. If you run a marathon, just stick to stretching.

In mental toughness, are things like shoes and clothes important? How important is it to be comfortable?

It's important to dress comfortably, especially when it comes to the right shoes. We all have our favourite clothes and feel happy when wearing them. Runners spend a lot of money to buy them.

However, it won't make a difference mentally during the race. Wearing your favourite shorts won't make you run faster nor longer.

On casual runs, music helps me to keep going. But running in an official marathon doesn't allow me to take my music with me. Is there something I can do to help me keep my mind off the long journey ahead and keep running?

You can focus on the km mark... If not, check your watch and if you know yourself well enough, you can estimate how far you are from the finish line. For the Standard Chartered KL Marathon, there will be a km mark for each km, but checking the mark every 5km should be sufficient. Also, you can target following other runners. This method can be applied during the KL Marathon as the event attracts loyal runners every year. You could target beating or following them.

How and where do you draw inspiration from to keep on running when you start to face mental fatigue?

It depends of your personality and motivation. A few weeks ago, I won Bomba run. I was far from being in shape, but mentally I was ready.

Mentally, I was prepared and imagined myself being a warrior in the last part of the race. Because of that, I won. I was running to win and became very motivating. We all have our own challenges. Set a target at each race and try to achieve it.

Are there any mental exercises or techniques that you practice after a run?

When it's finished, I only say "Thank You!" Later at night, I like to relive the race in my mind, especially if it was a good one.

As the Standard Chartered KL Marathon is in a month's time, what can be done to ensure one's mental preparation is ready?

Just do the mental preparation as explained above. One month is enough to get ready. Only during the race you will see (or not) that you did a good job. But automatically your subconscious mind will remember all the hard work that you've done.

As Standard Chartered are organizing running clinics and training circuits as a means of preparation for the KL marathon, how do you think this contributes mentally as well as physically?

These running clinics are very good and helpful. It subconsciously prepares you mentally and physically for the race. Professional advice and tips are shared during these meetings. Also, Mark Williams has prepared a very interesting and helpful booklet for runners who are preparing themselves for the much anticipated Standard Chartered KL Marathon.

This year's Standard Chartered KL Marathon is attracting around 20,000 runners worldwide. How much of a difference do you think mental preparation plays as participants would be competing with top athletes from around the world?

There are two types of runners; elite and other runners. As usual, the African runners will be running in front. Elite runners will be competing with each other, but 98% of runners are competing against themselves.

Some compete to achieve a new personal record; others just want to finish the race. The most important thing when participating in a big event like the Standard Chartered KL Marathon is to have fun. We all have a different target. And that's why so many people are happy to run.

Source: MSN Sports

10 simple tips to keep you motivated and running

Starting out on your running program may be easy at first, but keeping to it can be tricky. Here are some tips that are sure to ensure that you stay motivated and running for the long haul.

AP File Photo

It's easy to get out there and run for a couple of consecutive days. For the average beginner, motivation can be drawn as easily from the guilt of a couple of greedy Chinese New Year dinners.

But what happens the week after? When its back to work and school, and the guilt-after-feast has died down? If you aren't the sort who's naturally motivated, where will you draw the strength to keep to your running routine from?

Here are 10 of some of the easiest things you can do to ensure that you keep motivated and running for as long as you desire.

1. Swap the usual route for one that's more fun

Running in the same circles gets you down after a while. Try a completely new route, one that takes you past things that might be of interest to you, like that new hot girl that's moved into the neighbourhood, or your favourite piece of architecture.

2. Sign up for that marathon now!

The pressures of being ready for that marathon are sometimes all it takes to put someone in the right frame of mind to attack the distance. Plus, if you don't, there goes your registration fee.

3. Write about it!
For some, monitoring their success and progress as a runner isn't as easy, or encouraging as doing the math all in your head. Create a blog, write about it, look back from time to time to see how far you've come. Mark down things like distance, time, your different routes. You'll soon have an eager audience that'll be disappointed should you miss out on your posts.

4. Go the distance with music
Above all other methods of inspiration, we find that the right kind of playlist/ soundtrack to go with your run to be the best of all. Different kinds of music motivate different kinds of people. Try some Classic Rock. It works most of the time. Don't believe us? Try Queen's 'Don't stop me now' and see for yourself.

5. New gear = New motivation

I remember the first time I got a pair of real running shoes. Bought it in the evening, ran that night to try it out, ran again the next morning to make sure it was still that good, and kept running routinely ever since. Splurge a little on your running gear, like clothes, shoes, watches. It'll only encourage to get out the door even more.

6. Watch a runner's movie

No, we don't mean the boring documentary on how beneficial running is for you. Try 'Prefontaine'. It stars Jared Leto as Steve Prefontaine. A legendary American Olympian who changed the world of long-distance running forever, and was the first athlete to put on a pair of Nike shoes.

7. Running improves your sexual performance

It has been scientifically proven. So do we really need to elaborate on this one? Off you go then...

8. Hang in there for just three months

It's a known fact that most runners find running to be their sort of drug. Take a seasoned runner away from running for a week and they'll probably just go mental. The trick? Stick to your running plan for three months. Surviving this will show you all the physical and mental benefits of running and you'll naturally appreciate much more than when you first did.

9. Get yourself a full-body mirror

Watch yourself turn into the new you. Soon you'll discover new curve lines, muscles and a whole new confidence in yourself.

10. Reward your runs

As with doing anything in life successfully, having a reward in place is absolutely crucial. Go book that massage or spa-treatment you've always wanted for the day right after your longest run yet. Or book yourself a table for you and a loved one at that fancy restaurant you've been dying to try. Reward your runs.

Sources: MSN Sports

Preventing running injuries

All the things you’ll need to know if you want to keep running injury-free.

Injuries. They're every athlete's worst nightmare. Get involved with one of the wrong kind, and it could literally spell the end of your athletic life, which is why this article could potentially save you from such agony. It's not all doom and gloom just yet.

Injuries are basically the way your body tells you that you're doing something wrong. Be it that you've got the wrong shoes on, running awkwardly or eating the wrong kind of foods, running injuries are very much preventable with the help of some basic tips.

So be sure to go through these tips before your next run.

1. Avoid the excessive

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A large majority of basic running injuries are a result of just one common mistake: doing too much. Either by training too hard, pushing your physical limits, increasing your speed and distance by too much too soon, you will tire your body out way sooner than you think, and risk damaging muscles or tissues.

If you're going to increase your running distance, be sure that it's no more that by 10% a week. And listen to your body; if you think that's enough, then that's enough. A cleverly planned training regime is key to your longevity and success.

2. Throw in some muscle training

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Over time, your body will naturally adapt to the muscle requirements necessary for your runs. But beginners will always find themselves with more aches and pains the next day or the day after. To avoid most aches, a spot of muscle training once or twice a week certainly helps develop your body much quicker to deal with the stresses.

Focus on strengthening your knees, thighs, calf muscles, back and everything else you can fit in, to be honest.

3. Keeping it all lose

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One of the most overlooked aspects of any kind of athletic activity is quite simply, stretching. A good pre-run stretch goes a long way in keeping you injury free. Loosening all the necessary joints like your ankles, knees, hips, shoulders and elbows are an absolute must without question.

4. Drink, then drink some more

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It's a massive benefit that while you run, you keep your muscle hydrated. Running exhausts the body in so many ways, so it's best to try and keep your liquid levels up and ready for the challenge.

5. It's all in the shoes

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And they really are. You've probably heard this many times already in our previous running articles and in almost every other running-advice based article out there, but it is not without good reason I assure you. In fact, we're even considering a whole article based around having the right shoes for next week!

Fact of the matter is that, everyone's feet are designed differently from the next person's. Which is why having the right sort of support and cushioning for your feet are absolutely crucial. Having the wrong shoes will only result in blisters, bad knee pains, back pains, Achilles tendonitis and so much more.

6. Surface matters

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Almost as important as the shoes you wear, is the surface you use them on. Try to avoid concrete surfaces which lack the ability to absorb your every step. Tarmac surfaces are ideal for most runners, but if you find it too damaging on your knees for you, go with gravel or grass. But be careful, gravel is loose, so you might find it a little slippery with the wrong shoes.

7. Avoid the extreme weather

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While running in some light rain can be a little more fun than usual, do your very best to avoid heavy showers or extreme heat. Showers make any surface that much more slippery and heat-stroke is not nearly as fun as it sounds. Rain-soaked shoes are much more likely to give you blisters and wrinkly, let alone smelly, feet.

8. Don't rush the comeback

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If you've suffered the misfortune of being injured, make sure that you're 100% better when you do return. Returning to running when you've not yet properly healed will cause more damage to your already weakened body, and creating a higher possibility of it being a prolonged/ reoccurring injury, which you really don't need.

From : Malaysia MSN Sports

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Pergi cakap kepada semua orang!

Memang suka betul.

Nature Camp

I went to nature camp last Saturday (4th June 2011) for World Environment Day.
20 participants from 13-17 Years Old including me. and if i am not mistaken about 49 participants from 7-12 years old.
At first, it was hard to cooperate with the the kids as they totally relied on someone older than them.
After a while, the hikers climber crew separate us from them as they know its hard for us because the differences   of how we think.
The hikers climber crew totally looks like someone i knew.
We learn how to make shelter from the Pokok Bertam.
We try to label the plant. We were given the scientific name of the plant and real name.
Tazkirah from Maghrib & Isyak.
Night activity totally awesome.
On Sunday, we only do "Aktiviti Melepaskan Itik", greet the cyclers, "Aktiviti Menanam Pokok" and then went home.

So what i got from this camp?
-Kids and adults can not cooperate with each other
-We need to take care of the environment
-Gangsters were weak inside as they only act tough outside yet they still scare of earthworm,insects and so on
-I need a rest as leader
-The crew should be more systematic eventhough this is their first time organized the camp
-I got the new game idea.