Gym Tips: How To Get Tone & Fit in Record Time

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Are you interested on how you can get tone and fit in record time?  At ONYX Health Club 24/7 we have some of the industry’s top personal trainers who can help guide you through the working out efficiently and effectively.  Below are just a few tips & tricks that you can use to your advantage while working out at the club!

  • Treadmill Tone-Up
    You can save time at ONYX Health Club 24/7 by utilizing our treadmills to their full advantage.  One way to do this is to hop on the treadmill holding a 3-5 pound dumbbell in each hand, and set the speed to 2-3 mph.  Do a 60 second set of shoulder presses, bicep curls, tricep extensions, side laterals, front laterals and standing tricep kickbacks one after the other as you walk.  This will get your heart pumping with furor.  After you’ve improved on this you can increase your time up to doing 4 minute sets.  It is recommended to do this series two or three times a week.

 

  • Super Fat Burning with Fartlek’s
    Once again using the treadmill – skip the long, slow journey’s of the mile + and instead incorporate intervals.  Start out running at your jogging pace and then increasing the speed to a sprint for as long as you can while cycling down the treadmill back to a jogging pace.  Wait until your heart rate resets and then repeat.  Try to gauge how far you were able to sprint and try to match it for at least 10 sets.

 

  • Strengthen Quads, Hamstrings & Glutes
    After you’ve gotten done doing cardio on one of our treadmills, head on over to our open group area and add in some wall sits.  Doing this will strengthen your quads, hamstrings & glutes – which will increase your speed and endurance.  Lean against the wall with your feet shoulder width apart and squat until your knees are bent at a 45 degree angle.  Hold for 30-60 seconds and work up to doing 10 sets.

 

  • Track Your Progress
    Take advantage of ONYX Health Club 24/7’s personal training as not only can we help guide you through your workout and provide you with the most efficient methods to do so, but we can also help you track and chart your progress.  For more information on our personal training, please click here.

 

  • Rest & Reality
    Make sure that you give yourself plenty of rest and room for life.  You should follow this plan:  Eighty percent of the year, exercise regularly and eat well.  20 % of the rest of the year you’ll slip (on average) due to holidays, work & family.

 

  • Increase Weight Loss
    Be sure to add plyometric’s into your workout.  You can do this by utilizing jumping boxes available at ONYX Health Club 24/7 in Northfield.  Box jumps will help improve your cardiovascular health as well as your leg strength and will help to define your hamstrings, quads and glutes.

 

  • Eat Healthy Carbs
    Be sure to provide your body with the fuel that it needs before your workout.  This includes fruit or high-fiber foods an hour beforehand.  If you plan on exercising for an hour or longer, include some protein in what you eat – this will help to slow down the carb breakdown.  Cheese, crackers, peanut butter, trail mix, etc.

 

  • Free Trial & Free Consultation
    Most importantly if you’re not a member of ONYX Health Club 24/7 yet, you can take advantage of our free 14 day trial offer.  Your trial will start immediately and you’ll have access to a free personal training consultation as well.  To get started today, click here or fill out the form directly below.