Fitness Articles

5 Shortcuts to Sculpt Your Body Fast

Work Out Smarter, Not Harder!


4. Turn up the tunes. Music does more than motivate. Research shows it can improve your workout, too. One such study from the Journal of Undergraduate Kinesiology Research investigated whether music had any measurable effect on the strength-training performance of 17 physically fit men and women. The verdict? Music improved performance dramatically among study participants! So bring along your iPod or MP3 player and crank it up! Download some tunes that get your blood pumping and your spirits high. This is also a good way to get motivated for your workout!

5. Never neglect good nutrition. It's easy to just focus on your workout when you're trying to burn calories, build muscle and reshape your body. But working out is one part of the equation; what you eat (and drink) before and after your exercise session is also important. Before your workout, make sure you're well hydrated. Nearly every study available conclusively shows that exercising when dehydrated will impair your performance. Before your workout have a small snack. (Get pre-workout meal and snack ideas.) After you finish, make sure to take refuel your muscles (to prepare them for future workouts) by eating the right amount of food within 30-90 minutes. Studies also show that the right post-workout meal (or snack) will replenish your glycogen stores more quickly and shorten recovery time—two factors that can help you achieve optimum results.
Try these tips and you’ll get the most from your workouts every time. Remember, it isn’t just about exercising harder or longer, it’s about exercising smarter to change your body for the better!
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

  • When I'm exercising, the most important goal I have is to get oxygen to all the muscles in my body, improve the blood flow, and relax. - 1/26/2015 11:40:29 AM
  • tackle weight training in the 2-4 phase works, trust me :)~ good ideas! - 11/9/2014 2:09:36 PM
  • great article - 9/23/2014 8:56:06 PM
    In reference to the comments about not being able to "sculpt", this was not an article about fat loss. It was about muscle building. If you lose fat without creating any muscle you will be thin and flabby instead of fat and flabby. A slender body with some muscle defintion is much more attractive than a thin body without it, not to mention healthier and much more able to handle the physical challenges of daily life. - 9/19/2014 10:58:55 AM
  • Really appreciate the 2:4 tip. Will try it with tomorrow's strength training session. - 9/18/2014 2:58:24 PM
  • Echoing KENACKR here:
    Can we not with the "sculpting" and "toning" anymore? It's been pretty well proven that you can't target specific areas for fat loss over others. This article has some great points premised on a falsehood in the title. Let's spread accurate information, not desperately grab for clicks. - 5/20/2014 4:00:09 PM
    These are great ideas and I use it all the time. The exercise equipment are essential to making the work out fun but for more effective results... all know... the gym and it's nautical equipments produce the best results. The only wish list is that the man in the novel give me back my regular gym. - 5/20/2014 3:01:28 PM
    I thought we all had been advised for the last 15 years or so, that we can't "SCULPT" any part of our bodies.

    It's no wonder that the concept persists in the public's mind when people who are supposed to know better title their revelations to the world with that very word ! - 5/20/2014 12:03:57 PM
  • Thanks for sharing. - 6/30/2013 7:16:48 AM
  • I love that Body Pump does this all for me, so I don't need to plan it! - 6/27/2013 7:48:16 AM
  • well tried the 1,2 up 1,2,3,4 down during today's session. It was much harder. Feel like I have actually worked the muscles. Its more efficient! - 6/26/2013 9:18:33 AM
  • Music motivates me and makes me move faster. That being said, when I do exercise outdoors, I try not to turn the volume of my iPod so high that I can't hear anything. It's a hard balance because sometimes I am working out in a place where there is a lot of background noise. - 5/12/2013 2:04:27 PM
  • I love music when Iworkout. I don't listen to it when I am exercise out side. It's crazy out now. - 5/10/2013 7:04:06 PM
  • Add me to the list of people who gripe about earbuds wearing robots outdoors. I commute by bike. Most of my route is along a multi-use trail. I cannot tell you how many near-misses I've had because the person in front of me didn't hear my signal that I was about to pass them. Sure, I'm not a car, but if I hit you at 15 mph, it is going to hurt.

    I've seen women on secluded trails running with earbuds in their ears, and I can hear the music as I pass them. You might as well put a target on your back, ma'am. If someone is looking for a victim, you're a prime choice. Yes, you may be strong enough to fight the person off, but if you cannot hear an assailant approaching, your chances of success are limited. - 5/10/2013 3:59:37 PM
  • hmmm... I was trained by Dr. Wayne Westcott that the 2-4 count was actually 4-4 along with breathing properly. In one ten week session with him I lost 13% body fat... at the time I did not think it was anything special, but have learned that was a BIG deal. Love this man and his wife... she was the Nautilus Director @ the YMCA I went to... he was the Physical Fitness Director, and conducted so many different studies as he did a lot of teaching for college classes on Physical Fitness... he is quite an expert and has lots of credentials to his name... most of all he and his wife are fabulous people! - 5/10/2013 2:26:54 PM

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