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Health and Fitness Tips

Top 6 Health and Fitness Tips for Men

Here are six tips that will help you look your best this year by setting fitness goals, staying motivated when working out, nutritional guidance, mixing-up your training, power drinks, and the importance of getting lots of sleep.

I believe that training is an art form, and no two works of art are exactly alike. Our bodies are like a sculptor's clay and we have the power to refine, shape, mold and redefine the clay again and again. Additionally, our bodies are continually evolving in some form or another. Age, the food we eat, environment, lifestyle, and psychological factors are constantly influencing the way we look and how we perceive ourselves.

1). Goal Setting

The year is half over, and the holidays are coming, it's time to revisit your fitness goals and make sure they are still realistic.

Goal setting and planning are really not that difficult. All they require is a little time and a lot of honesty. Any goal setting and planning must begin with an honest assessment of where you are now. Look in the mirror or have pictures taken of you and study them. This first self-assessment provides the solid base upon which you can establish your goals and devise your plans.

2). Staying Motivated

There is no magic pill for staying motivated when body sculpting. However, be motivated in every training session or workout is essential for staying focused, intense, and on-track.

The first step in better understanding motivation is to realize that there is an important distinction between becoming motivated and staying motivated. Becoming motivated is really pretty easy. I become motivated when I see someone really working out, when I pick up a bodybuilding magazine, or when I receive compliments. All of these sources inspire me to greater efforts.

3). Nutrition

No one is saying, "you are what you eat," however, you should treat food as fuel. We need to view what we eat as the fuel that runs not only our muscles, but the rest of our bodies and brains as well. We decide what quality of food we will ingest to fuel ourselves. We can choose a low-octane fuel found in most processed, fried, or fast foods and pay the physical and psychological prices for it. Or we can choose a high-octane fuel found in foods as close as possible to their natural states and benefit from it.

4). Mix-up Your Training

Create a one- or two-week training cycle that contains three or four types of workouts, and repeat the cycle indefinitely. This allows you to remain on track, keeps your muscles guessing and growing, and provides you with enough variety in your workouts to stave off boredom.

5). Open a Power Drink

Working out can deplete water and electrolytes from the body, as well as stored muscle glycogen. Muscle soreness, and muscle-protein breakdown is also a side effect of working out regularly.

In addition to drinking lots of water during work outs, the simplest ways to get all these nutrients back into your system and stave-off muscle soreness is to drink a sports drink immediately after finishing your exercises.

6). Get Lots of Sleep

Sleep helps your muscles recover faster. Many of us sleep less than eight hours a night, which is the very minimum most people need. Whatever you're staying awake for it can't be worth more than your health. Go to bed – get those extra 30 or 60 minutes of shut-eye, and watch your workout performance and all-around vitality take off.

Is there ever a good time to change your life? The answer is no, but you have made the decision to do it and the best part is, it's for the better. Reaching personal fitness goals are one of the most difficult challenges we all face. But by believing in yourself you can attain the results you have always dreamed of!

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed