The 100 Best Fitness Tips ( 61 - 70 )

61. Sit Back, Squat More

Use a bench to squat with perfect form. That is, stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.

62. Shake Your Muscles

Eat immediately after your workout. Men who drank a shake within 5 minutes after their weight workout gained muscle, but men who consumed the drink 2 hours later did not.

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63. Get Stronger Legs

Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.

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64. Tape Your Jams

If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.

65. Use Iron, Get The Lead Out

ift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners' 5-K times by 30 seconds.

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66. Save Your back

Squeeze your butt muscles when you lift weights over your head. You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.

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67. For a Better Warm Up, Train Your Brain

Don't forget to warm up your brain. "Preparing your central nervous system for activity is just as important as preparing your muscles," says Vern Gambetta, former director of conditioning for the Chicago White Sox. That's because your central nervous system tells your muscles when to contract. Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand. Do two sets of 10 to 12 repetitions with each leg.

68. Loosen Your hips

Keep your heels on the floor when you squat. If you can't, your hip flexors are too tight. Try this stretch: Hold onto the sides of the squat rack and lower yourself until your thighs are parallel to the ground. Hold for 30 seconds. Return to a standing position, then repeat five times.

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69. Squeeze Out Gains

Squeeze the bar inward when you bench-press. This works more muscles in your chest. But squeeze it outward when you do the close-grip version of the exercise—this hits your triceps harder.

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70. Make More Birdies

For straight-on putts, aim exactly 17 inches past the hole. That's because the 17 inches of green surrounding the cup will be free of footprints, meaning blades of grass there are thicker and more upright and will slow down your putts dramatically.

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