By Michael Carrera, MSc.

Principle 1: Combine strength and cardio training in your exercise program
Cardiovascular training improves the efficiency of the heart and the lungs and also burns calories. Strength training shapes and tones your body and revs up your metabolism by increasing your lean muscle mass.

Principle 2: Some exercise is better than no exercise
Our bodies were built to move. When you have only 10 or 20 minutes, go for a walk, take the stairs or perform some stretches to loosen up.

Principle 3: Spot reduction is a myth 
Fortunately, spot toning is not a myth; strength training a muscle will not only make it stronger but also change its shape.

Principle 4: Less is more
We suggest you participate in strength training three to four times per week, or every other day. You should also perform some form of cardiovascular activity, such as walking or cycling, on your off days to keep things interesting and avoid burnout. Watch for signs of overtraining.

Principle 5: Always perform a proper warm-up and cool down
An improper warm-up is the main cause for injuries that occur in training. Take 5 to 10 minutes before your exercise session to warm up your muscles and perform stretches for the major muscle groups.

Principle 6: Overload your fitness
The principle of overload simply states that the body must be continuously challenged to achieve greater gains in fitness and health.

Principle 7: Increase repetitions first, weight second
We want to make sure that you maximize your results at every phase in your exercise program. It is important that you do not sacrifice speed or pace of movement for the sake of moving up a level. If you usually perform 10 repetitions, try 12 before increasing the weight.

Principle 8: Overcome fatigue with exercise order
Alternating muscle groups or performing a circuit training program is a great way to increase the effectiveness of your workout. Click here for the law of exercise order.

Principle 9: Reversibility: Use it or lose it
The principle of reversibility simply states that if you don’t use it, you will lose it. If you must cut back on the frequency of your workouts, bump up the intensity.

Principle 10: Strengthen the core
The core is the weakest link in our body. Perform one or two abdominal and lower back exercises two to three days per week upon rising in the morning or before retiring for the evening. Try our 20-Minute Ab Blaster workout.