Fitness Articles

5 Shortcuts to Sculpt Your Body Fast

Work Out Smarter, Not Harder!

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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

  • 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
  • KITTY-HUT78
    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
  • KENACKR
    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
  • HOOKTONTRAVEL
    I would say tunes at the gym are great (though you might miss out on interactions with fellow humans if you've got the 'phones on!). However I see so many runners out on the street with them and I think you should consider NOT cranking tunes if you're running outside. You have the potential not to hear things like TRAFFIC, ANIMALS, and risky PEOPLE approaching you if the volume is too high. Maybe it's just because I live in a rural area with no sidewalks, but i'd like to be able to get out of the way of a cement truck, and if it's coming from behind i need to be able to hear it! Otherwise, great article and i'm going to try a few of these things! - 5/10/2013 11:54:13 AM
  • The last point is the most important I feel. Many people have this notion that when you are exercising or trying to lose weight, you should skip meals or eat food is less quantities.

    That is very bad and makes the body devoid of nutritious food. Continue eating in moderation but don't go hungry. That can be detrimental. - 5/10/2013 9:47:18 AM
  • How about an article on how to build muscle while avoiding "bulking" up. - 4/28/2013 4:05:39 AM
  • Hi my name is Cindy and i am looking for an exercise buddy in the NH seacoast area. - 10/7/2012 3:30:13 PM
  • The gym is not for me. - 8/28/2012 9:00:47 PM
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