In reality, we at US Fitness Products know that many exercisers underestimate how many calories they consume and overestimate the number of calories they expend – not a good combination!

So before you hit the all-you-can-eat-buffet, here are some tips from our experts on fueling, not snuffing out, your exercise burn:

Eat a small snack 30 to 60 minutes after you workout to avoid reaching for the cookie jar later. The snack should consist of about 60 percent carbohydrates to replace the glycogen (muscle fuel) you used during your workout such as whole wheat bread with peanut butter or crackers with low-fat cheese.

While carbohydrates are important, don’t forget to add a protein such as a hard boiled egg whites or lean meat. Most people require about 10 to 15 grams of protein after a workout to begin the process of repairing the muscle breakdown from the workout.

Watch out for fat and sugar like candies and French fries. A moderate exerciser should consume less than 15 percent post-workout calories from fat. Eating high sugar and fatty foods can squash your workout burn and make you feel sluggish.

Other suggestions for healthy post-workout snacks include: dried fruit and nuts, cottage cheese with fruit, vegetables with hummus dip and low-fat granola bar.

The basic rule: the size and content of post-workout meals will determine whether the calories will be used for fuel or stored as fat. Determine what feels best for your body’s needs. Happy fueling!

Spot sculpting works: Focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.

Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.

Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.

Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge”. Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.

Don’t forget…
The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!

Maintaining your physique on the road can be a challenge, but consider this advice from our fitness experts at US Fitness Products to infuse some fit into your fun:

Learn about your hotel’s offerings before you go.

Most hotels offer some fitness amenities, but call the concierge desk in advance to find out as many details as possible. Do they have treadmills, bikes and elliptical cross-trainers? What about strength-training equipment? If cardio machines have USB tracking, make sure to pack a USB stick to continually track your workout. Some resorts and cruises even offer specialty classes and activities for their guests. By knowing what’s in store, you can create a fitness plan of attack.

Schedule your workout.

Just as you schedule time during your day to workout at home, set aside fitness breaks during your vacation. The experts at Life Fitness recommend warming up for the day with a walk on the treadmill, a spin on an exercise bike or some time with the weights. Exercising early can inspire you to make healthier choices throughout the day.

Pack for fitness.

There’s no need to overload your suitcase with workout gear – this is a vacation after all – but do pack a couple of workout outfits and appropriate footwear to get you through the holiday. The sight of those running shoes may be just the right motivation to get you moving.

Remember, remaining active throughout your trip will help you gain helpful energy to maximize your vacation time, and can ensure that your work clothes still fit when you return home.

Balance is Control
Think of a toddler learning to walk and trying to gain the balance to be able to move freely. Once they learn to balance their bodies, they have better control over their movements. The importance of balance doesn’t change as we get older—it’s important to master balance to be in more control of our movements to prevent injuries or falls.

Develop kinesthetic awareness.

This is the ability to know where your body parts are in three-dimensional space, required for every movement we make. Balance can be learned, challenged and improved. Improved agility and strength comes from learning good balance when we confidently and smoothly move. With a greater sense of your body movement patterns, you can steadily improve your balance.

Use balance-training aids.

Balance training aids can help you to improve your core stability, body balance and agility. Try balance pads, discs, and Bosu Balls. Anytime you make the surface underneath you less stable or smaller, you are going to have to utilize more balance.

Practice balance with your body.

Start by balancing on one foot and moving your arms around. Can you already do that? Then stand on one foot and try to bend down and pick something up in front of you. Challenge yourself by balancing with your eyes closed. Traditional lunges and squats are also good ways to test and gain your balance, as are core exercises on your balance tools. Find suggestions for new exercises on the Life Fitness Dual Adjustable Pulley Console.

Balance is a use it or lose it technique; it’s important to practice at all ages.

For cardio workouts, Life Fitness recommends testing out the Rates of Perceived Exertion scale (RPE scale 1-10) to determine your best workout.

This scale is based on how you feel throughout the workout – for example, a level 1 on your RPE scale may be sitting in a chair, while a jog or light run may be a level 7 because you’re exerting more effort.

Here are three workouts you can try out that will maximize your calorie burn on a treadmill, elliptical cross-trainer, bike or stair climber – you can adjust the incline, resistance and speed depending on your RPE scale.

WARM-UP:
5 minutes at level 3 or 4 on your RPE scale

WORKOUT #1: Steady Cardio
5 minutes at RPE level 5
20 minutes at RPE level 6-8
5 minutes at RPE level 5

Feeling good? Try maintaining your RPE level 6-8 for an additional 10 minutes.

WORKOUT #2: Hill Climb
5 minutes at RPE level 6
5 minutes at RPE level 7
10 minutes at RPE level 8
5 minutes at RPE level 7
5 minutes at RPE level 6

Feeling good? Expand the 5-minute segments to 10 minutes each.

WORKOUT #3: Intervals
5 minutes at RPE level 5
2 minutes at RPE level 8
3 minutes at RPE level 4
2 minutes at RPE level 8
3 minutes at RPE level 4
2 minutes at RPE level 8
3 minutes at RPE level 4
2 minutes at RPE level 8
3 minutes at RPE level 4
5 minutes at RPE level 4

Feeling good? Add another 2-minute interval at RPE level 8.

COOL-DOWN:
5 minutes at level 3 on your RPE scale, and a full-body stretch

A two-for-one workout

You can achieve a full-body workout by moving the handlebars and legs simultaneously. Pushing and pulling the arms and moving the pedals in a forward or reverse motion will tone your legs and arms while training your heart. You increase the intensity and calorie burn by using your whole body. On a Life Fitness elliptical cross-trainer try the Cross-Trainer Aerobics workout, which emphasizes pushing, pulling, total body, lower body, speed changes and forward/reverse motion. This versatile workout promotes maximum cross-training benefits and variety.

A low impact workout

Your feet never leave the surface of the foot pads so there is less impact on your knees, hips, ankles and back than if you were to go for a run. Try the Hill workout for a good mix of lower intensity exercise with bursts of intensity for a low impact routine with impressive results. Many first time users are surprised at their elevated heart rate and calorie burn compared to their perceived effort—the way you feel when you are working out.

Let the console pick your workout

Move beyond manual controls and explore the interactive console to vary your workouts day to day. The Random workout gives you constantly changing intervals that provide challenge and keep you engaged because there is no regular pattern.

The next time you step onto an elliptical cross trainer try something new and experience the benefits of a high intensity, low impact workout!

US Fitness Products has the advice you need to stay on track with your fitness journey, come what may!

Do a neck check.

The rule to follow is called the neck check. If your symptoms are above the neck, like a runny nose or sore throat, then you’re okay to exercise. Always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.

Exercise can rev you up when you’re run down.

If you’re suffering from congestion or low energy, exercise may help you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise can rev up your circulation, to counteract that sluggish, rundown feeling.

If you are sick below the neck, take a break from exercise.

If you have any symptoms below the neck, such as body aches, chills, stomach problems or diarrhea, take it easy until you are feeling better. If you’re running a fever, no matter what your symptoms are, put off exercising until your temperature returns to normal.

Don’t share your sniffles.

When exercising in a public setting like a gym, consider your fellow exercisers and think about how contagious you might be before you make your decision to go. If you can’t get through a single set on a weight machine without sneezing or coughing, you are better off staying home with a box of tissues and some hot tea.

Be considerate of others and always wipe down exercise equipment after you use it and always remember to wash your hands after using hand weights and other fitness tools because many other hands have also touched them. Prevention is always the best medicine!

Maintain Good Posture

Maintain good posture and try not to sit for long periods of time. Consider a standing workstation or, at the very least, take breaks to move around, walk and shift your position often. Aim to get out of your chair at least once per hour this can be a great time to grab a glass of water. Position your monitor so the top is eye level (whether you are sitting at a desk or using a standing workstation) and place your computer mouse so it’s not out of reach. Also aim to keep your ears in alignment with shoulders. The average weight of the head is about ten pounds and forward head posture puts a tremendous amount of tension on the neck and upper back.

Stretch Your Neck

Drop your head to your chest, roll your head to the right and inhale. Exhale as you roll your head to the left side and then back to the right. Or do slow neck rolls while keeping your shoulders down.

Stretch Your Back

Clasp your hands behind your head, and slowly lift your back so that you are gazing upward diagonally. Hold this pose for several seconds. You can try it with one hand at a time or both. Repeat until your tension feels relieved.

Stretch your shoulders.

Shrug a few times and squeeze the muscles in your shoulders. Roll your shoulders backwards and then forward. Put your arms straight out with your hands flexed upwards (wrists pointing toward the ground) and make small circles with your arms.

Use these tips so you can feel and perform at your best.