There are plenty of weeks left until the official end of summer but Labor Day is slowly creeping closer. Even Thanksgiving Dinner will be here before you know it. It’s hard to find a great piece of advice that doesn’t contradict itself. Nevertheless, here are 42 fitness tips that will give you a head start on your health goals this season. WhiteGoodMan


#1 – 15% of your one rep max is the best weight to use when performing power movements such as squat jumps. Keep it light and explosive.

#2 – The German candy maker Haribo makes their Gummy Bears with dextrose creating an excellent recovery treat for replenishing your glycogen tank.

#3 – Have some salad the meal before you workout. The phytonutrients will boost your workout and promote blood flow.

#4 – Don’t do something that is considered essential if it throws off your workout mojo. If an exercise, supplement, or food timing doesn’t agree with you then forget it. Don’t skip things just because they are tough though.

#5 – Use peppermint to add an all natural boost to your workout. Ideally dab a little peppermint oil under your nostrils or chew some peppermint gum. A quick brushing with peppermint toothpaste would even do the trick.

#6 – Avoid Soy and Tea Tree Oil. Both these can have negative effects on testosterone levels. Soy Protein is supposed to be fine in amounts up to 25 grams per day but why mess with it?

#7 -If you’re going to eat fast food stick with Subway and make it either a 6-inch club or sweet onion chicken teriyaki on wheat. Roughly 350 calories, 25 grams of protein, with healthy amounts of fat and fiber.

#8 – Always keep some form of the squat, deadlift, and chest press in your workout.

#9 – Ditch the physioball. Use it if your trying to carve your core, add some variety, or do a hammy ball curl. As far as strength and muscle activation you are way better off on a sturdy adjustable bench.

#10 – Focus and visualize on the muscles your working during every exercise. Your form will be better and muscle activity will be greater.

#11 – Never do a cardio workout right before lifting weights. Your strength will be diminished and Growth Hormone levels will be sapped. Save cardio for afterwards when your carbs are gone for intense fat burning or on a completely different day.

#12 – Stretch dynamically before workouts – save static stretching for afterwards and before bed.

#13 – Workout between 4pm and 7pm. During this time period hormones necessary for a great workout peak & are also at their best ratios. Plus your muscles are more pliable as the day goes on.

#14 – Indulge in an alternating shower within an hour after your workout. Alternate from 30 to 60 seconds of cold to 60 to 120 seconds of hot for at least 3 cycles. The more cycles the merrier and finish after a cold section.

#15 – Have specific and motivating goals in mind when you get to the gym otherwise you’ll be stuck stumbling around the weight room. Focus on increasing your strength and your new physique will follow.

#16 – Try the rest pause technique to boost your strength. Take a set you were going to perform 5 reps with and only perform two. Rest 15-20 seconds and perform another set. Repeat for a total of six sets.

#17 Drink more water – at least half your weight in ounces.

#18 – Try mixing V8 with a teaspoon of instant coffee for a pre-workout booster.

#19 – Feel pristine with caffeine. It’s a great workout stimulant in moderation. If you feel jittery, lose focus, sleep, or require several milligrams it’s time to scale back.

#20 – Workout with Music that matches your intensity level. My favorites are Here

#21 – Drink a Guinness. It is necessary to relax and not be overtly obsessive about an occasional splurge.

#22 – To achieve some of your goals, keep them to yourself.

#23 – Invest in a stopwatch. Guess work with your rest periods is inefficient at best. Have a stopwatch to keep your sets and reps in check.

#24 – Eat like a baby around your workout. Mushy sweet potatoes – pedialyte – chocolate milk. Yum.

#25 Go Unilateral. Taxes your core & adds an extra challenge for your nervous system.

#26 – Add some spice to your food. Turmeric and cayenne help burn fat while others are a calorie free way to liven up your meals.

#27 – Avocados contain mannoheptulose which enhances calcium absorption. Great excuse for gorging on guacamole.

#28 – Your tricep is about 2/3’s of your arm’s mass so pump out some close grip bench presses for size. Chin-ups and hammer curls are essential as well.

#29 – Take a hot pre-workout shower. Energizing, Warms your muscles, less odor on the workout gear afterwards

#30 – Use a kettlebell instead of a dumbbell for real-to-life strength. More awkward in the gym = less awkward out of the gym.

#31 – Pineapples contain bromelain, an enzyme that reduces inflammation, aids digestion, and increases protein synthesis.

#32 – Don’t forget about walking. It is a great low intensity activity that burns off fat at a higher percentage. Sneak it in frequently.

#33 – The snatch grip deadlift is the best single exercise move you should be doing. Check it out here.

#34 – How your clothes fit & how you look in the mirror > Weight on the Scale

#35 – Feeling and Being Healthy > looking good in the mirror

#36 – Give Crossfit a whirl – Check out WindyCityCrossfit.com or this two week program pdf for a jump start.

#37 – Don’t train heavy all the time. After 8 weeks of keeping your reps at 3-5 and lifting balls to the wall your body needs a break. switch your focus for the next few weeks. After 12 weeks of training, take it easy and give your body a full week of recuperation.

#38 – If you’re going to eat crap, eat crap.

#39 – Never do bicep curls in a squat rack.

#40 – Don’t work out when you’re sick. If it’s all above the neck you’re probably clear for a light workout. If there are symptoms below the neck you are kicking your immune system while it’s down and spreading your germs to your fellow of the gym members.

#41 – Eat more almonds for a nice boost in testosterone

#42 You can’t out train a bad diet – Fitness is ~ 80% Nutrition & 20% Grunt Work

What are some of your top secret health and fitness tips?