7 Things Trainers Want to Tell You But Don't Take their unsolicited advice to get the results you want faster

Proper exercise form is not only critical for getting the body-shaping results you want, it’s also extremely important for staying pain- and injury-free. The good news is that a few small changes to your routine can help maximize every minute you spend in the gym. Trainers know this, and they want to tell you, but since not everyone appreciates unsolicited advice, they often bite their tongues. Here, seven things they’re thinking—every single day. Listen up!

1. "Lower! Lower! Lower!"

When it happens: Squats.
Why it's bad: By not going down far enough in a squat, you miss out on engaging all the muscles in your legs, butt, and core. And the fewer muscles you work, the fewer calories you burn. At the lowest point of your squat, your thighs should be parallel to the ground.

How to fix it: Stand in front of a chair or bench and do a few practice squats, pushing your hips back and lowering down until you’re almost sitting. This will help you learn what proper squat form feels like. Focus on keeping your weight in your heels and your chest up (you should be able to read any text on your shirt in the mirror). With proper form, you’ll work the right muscles and shape lean legs and a tight butt faster.
 

2. "You Can Do So Much Better!"

When it happens: Crunches.
Why it’s bad: Crunches require your spine to go into flexion, which places unnecessary stress on the back. They also don’t engage the transverse abdominus (your deepest core muscles), which are key for a flat stomach.
How to fix it: Do planks instead! Any variation of plank strengthens all the muscles in the core, legs, and arms and improves posture.

  

3. "Don't Round Your Back!"

When it happens: Deadlifts.
Why it’s bad: Many women have a tendency to round their back as they hinge forward during deadlifts, but this places a serious amount of stress on the back, especially when holding dumbbells. You should feel this move primarily in your hamstrings and glutes.
How to fix it: Make sure to keep your core engaged the entire time, shift your hips back, and keep your chest lifted as you lower your torso. Keep glutes engaged and a slight bend in your legs. Only lower down until you feel a slight stretch in your hamstrings, and then use your glutes, not your back, to return to standing.\

 

4. "Add Some Weight!"

When it happens: Strength training.
Why it’s bad: Lifting heavy weights will not make you bulky! If you don’t strength train with enough resistance to completely fatigue your muscles, you won’t add fat-frying muscle mass to your frame.
How to fix it: Choose a weight that’s heavy enough to allow you complete one set and nothing more. In addition to strength moves, add cardio intervals (30 seconds of jumping rope, sprints, etc.) into your routine. This combination will build lean muscle, burn fat, and keep your metabolism elevated for hours after you leave the gym.

5. "Keep Your Chest Up!"

When it happens: Squats, deadlifts, lunges, or medicine-ball throws.
Why it’s bad: Letting your chest collapse when performing these moves, can strain the lower back as well as place stress on the neck and shoulders.
How to fix it: Be conscious. Constantly think about keeping the chest lifted and drawing the shoulder blades down and back during all of these exercises.

  

6. "Put Your Phone Away!"

When it happens: All the time.
Why it’s bad: Stopping your workout to look at your phone slows down your heart rate and calorie burn. If you use your phone while on the treadmill, you’re also missing the mental benefits of working out; it’s the perfect time to clear your mind and reset.
How to fix it: Leave your phone in the car or locker room. The best way to take a tech break and focus on your mind and body is to keep the phone stored in a place where you can’t look at it.

 

7. "Eat Something!"

When it happens: After your workout.
Why it’s bad: If you’re trying to lose weight, it may seem like a good idea to skip a meal after your workout. This could not be further from the truth. After your workout, your body needs to start restoring and repairing itself from your training session. In other words, it needs calories. Your body will automatically use the calories you eat for good (repair and recovery) and not bad (fat storage).
How to fix it: Directly following your workout, your best bet is a liquid meal that contains protein and carbohydrates. These drinks don't require a lot of digestion, so the nutrients will get into your system fast, allowing for your body to jump-start the recovery process. Forty-five minutes to one hour after your workout, eat a whole food meal, again containing protein and carbohydrates. For example, a piece of fish with quinoa and a green salad with olive oil would be a great meal to have at this time. 

 

  

Good Physical Fitness Over 50

 

As your body matures, changes happen which require more vigilant attention to your health. Senior physical fitness programs are becoming very popular as our maturing population takes their health into their own hands. These good physical fitness tips include safety tips and fitness advice for those over 50.
Watch Your Diet
One of the most important areas of fitness is your diet. Whether you need to lower your blood pressure, improve your heart health, lower your cholesterol, prevent diabetes or fight obesity, a healthy diet is one of the best weapons you have in your arsenal.
As you age, your metabolism slows and your body becomes more susceptible to obesity, diabetes, heart disease and clogging of the arteries. It's best to fight these threats to senior fitness with a diet rich in fruit, vegetables, whole grains and low-fat dairy products. You will also need to watch out for bone health and cancer, so adequate amounts of calcium, vitamin D and antioxidants are essential.
Consider Senior Fitness Programs for Better Heart Health
Heart disease is one of the biggest threats to senior health. To avoid heart disease, you will need to eat the heart healthy foods listed in the diet recommendations above and engage in cardio exercise five to seven days a week for at least 20 minutes per session. A brisk walk, swim in the community pool or time on an exercise machine in the gym can help you burn calories and strengthen your heart.
Invest in a Heart Rate Monitor
As you mature, you need to accurately gauge if an activity is too strenuous for you since it's important to challenge your heart without stressing it too much. A heart rate monitor is the best way to evaluate your effort level because it will tell you exactly how hard your body is working.
Many factors affect how hard your heart has to work, including weather conditions, elevation above sea level and your current health. There's a huge difference in effort level required on a hot humid day at a higher elevation compared to a cool, breezy day at sea level. When your body is worn out by other factors such as illness, your heart has to work harder when you exercise. With a heart rate monitor, you can be sure to work hard enough without pushing yourself too far. Heart rate monitors come in a variety of forms, most of which read off your heart rate on a watch-like contraption you wear on your wrist.

  
Challenge Your Heart But Be Gentle on Your Joints
Senior physical fitness programs should include exercises that are challenging, but will not put you at high risk for injury. Swimming is an excellent form of exercise for many seniors because the water cushions your joints (the cool water also acts as a natural anti-inflammatory) while you challenge your muscles and burn calories. Many fitness clubs have water aerobics classes which may provide more mental stimulation as you exercise.
Other good physical fitness workouts include exercise machines like the elliptical machines, treadmills and stationary bikes which all provide excellent cardio exercise while protecting your joints.
Engage in Weight-bearing Exercise for Bone Health
Osteoporosis is another peril for people (women especially) over 50. When the bones are weakened, it makes you much more prone to bone fractures. Weight-bearing exercises and any exercises that provide mild pounding on the ground (walking, jogging, running) help improve bone density as well as providing the other benefits usually associated with exercise. Lifting weights using weight machines in the fitness club is another safe way to improve bone density.
Add Regular Stretching into Your Daily Routine
Flexibility can help you catch yourself when you slip and fall or prevent injury while you participate in fitness activities. A good daily stretch (aim for 15 minutes a day) will greatly improve your flexibility.
 Maintain Core Strength for Good Posture and Better Balance
Consciously stand and sit up straight, engaging your core muscles (your back, abdominal, oblique muscles and gluts) as a day-to-day way to maintain core strength and balance. Take the time to improve balance and core strength by doing squats, sit-ups and balancing on one foot. All of these activities will help you maintain healthy balance so you will be less likely to fall.