10 Ways to get Fit once and for all in Under 10 Seconds

Drink the left over milk in your cereal bowl! Up to 40% of the vitamins in fortified cereals dissolve in the milk so if you're not drinking the leftover milk, you're not getting the nutrients.

Drink ice-cold water before and during exercise. Studies show that ice water can improve endurance by about 23%. Ice water also forces your body to expend calories warming it up, boosting your metabolism as well.

Verbally expressing emotion while lifting increases muscle strength by up to 25%. You'll be able to lift 5 to 8 percent more weight if you get verbal encouragement from a trainer or workout partner.

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Bribing yourself by doing things like betting a colleague $50 that you can stick to your workout program for 6 months will help increase your motivation. Studies show that those who do achieve an average 97 percent success rate. Another route would be to schedule your workouts, then put a few bucks in a jar for each one you make. Make sure the money you're setting aside is for something worth it!

Eating red vegetables might not be the first thing that comes to mind when trying to get in tip-top shape but red cabbage has 15 times as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have up to nine times as much vitamin C as green ones.

If you can hear yourself running, you're setting yourself up for injury. Pounding the pavement comes from bad form. Keep your feet close to the ground and use a quick, shuffling stride.

Don't fuel the myth about wheat bread. In many cases "wheat bread" is just white bread dyed with molasses to make it look dark. Look instead for "100 percent whole wheat" or "whole grain." Even better: rye bread. Swedish researchers found that 8 hours after people ate rye, they felt less hungry than those who noshed wheat bread, thanks to rye's high fiber content.

Lift a weight as many times as you can. Then, when you can't complete one more repetition, use your free hand to help push your weighted hand through another rep. Once you're at the top of the move, remove your free hand and slowly lower the weight. Studies show that negative resistance exercises like this are more effective at muscle building than standard exercises.

Dry yourself off from head-to-toe. After a shower, you'll prevent a chill by drying your head and neck first. You'll also reduce the risk of anything nasty from the shower floor making its way up your body.

Sign up for an obstacle-course race. Obstacle races, such as Rugged Maniac and Warrior Dash, are becoming ever more popular because they combine fitness with fun and adventure.


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