In this section, Your FLEX Appeal will dole out fitness tips that will help you with everything from new routines to new approaches to fitness you may have not ever tried, or even heard of!

*     10 sets of 10 Want to try something that requires intensity and will leave you breathless? (Keep your mind on fitness!) Pick an exercise, (squats, anyone?) and simply do 10 sets of 10 with a 60 second break in between. You want to pick a weight that is challenging for you. (heavy enough that you could not do 15 repetitions with it, but light enough that you are not reaching muscular failure at 6 repetitions.)  If you pick an advanced exercise, you may want to make sure you have a partner near by to spot you.

               Above all, always train hard and check back here for a new fitness tip!

*     Find a workout partner! If you workout with a friend, you are much more likely to stick to your training program. Not only will your workout partner provide you with motivation, it is always good to have someone around to spot you on heavier lifts and pay close attention to your form. If you have always trained alone, now is a great time to give a new partner a try!

*    Interval cardiovascular training can be a super way to break the monotony of long-duration, moderate-intensity cardio. To give interval training a try, make sure you warm-up properly first. Then pick an activity (sprints outside or on the treadmill, a bike, stairmaster, or elliptical machine) and get ready to work as hard and at the highest level YOU can for 30 seconds. Then bring the intensity down to the lowest level for 30 seconds, allowing your heart rate to recover somewhat. Repeat this for three more intervals, for a total of 4 intervals, then cool-down properly.

     Give your body a day or two off from interval training, and then repeat the process for a total of 4 minutes again. After another day or two of rest, try it again, this time bumping your time up to 5 minutes. Continue this process for a few weeks, raising the time by a minute each week. Coupled with your moderate-intensity cardio-training on your off days, you may see quite an improvement in the leanness of your body.

*     If you are looking for a way to break up an old, stale workout routine, why not try slowing it down? I do not mean slowing down your intensity, but rather the speed with which you perform every repetition in the gym. Too often novice weight trainers get into a "get from point A to point B" mindset and in turn their form takes a turn for the worse. As the set becomes more difficult, they tend to speed up to minimize the time in the pain zone. As the muscle begins to fatigue, these over zealous weightlifters forget everything they have ever heard about form and just try to lift the weight in any manner possible. This is bad news for muscle growth, and opens the door to injuries.

     Instead of getting into this bad habit, try over-emphasizing the negative, or eccentric, portion of the movement when you lift. If you normally take 2 to 4 seconds to lower a weight, try raising that time to 6 or 8 seconds. It will force the muscle to work harder, and you will probably have to drop back on the weight you typically use.

     You do not have to use this technique on every set, but maybe the last one or two sets of every exercise. Try this for a new twist on your training, and I think you will be pleasantly surprised with your progress.

*     Many beginners and even advanced workout enthusiasts fail to make measurable gains with their workout program. One reason advances may not get noticed is too many people fail to monitor or chart their progress. While your body does not make drastic changes overnight, small measurable changes can be monitored. One method could be as easy as having your body fat percentage checked every 4 to 6 weeks if your goal is to become leaner. If your goal is to become stronger, periodically check your maximum repetitions you can do with a set weight. In other words, keep notes and write down what you do on a day to day basis in the gym! You might surprise yourself with the increases you make. 

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