My best advice from a lifetime in the gym

Every scroll through social media bombards you with fitness fads, meal plans, and life-changing workouts. And yet, obesity, diabetes, and heart disease are on the rise. I don’t have all the answers, but I’m happy to share success stories and tips that I’ve seen through my 24 years of training. Also, don’t forget to talk to your doctor before trying any new supplements, diets, or exercises.

Lesson 1: Squeeze and stretch

Lifting weights is key to gaining and maintaining muscle. I’ve always loved pumping iron, and whether it’s body weight, free weights, or machines-that’s where I’ve seen the greatest transformations.

That said, there’s a secret! Many of you do this instinctively, but others skip these two vital steps-squeezing the muscle they’re exercising and lengthening the muscle. An example is the bicep curl, at the top of the movement, squeeze the bicep as hard as you can, and then lower the weight all the way down. Of course, there are exceptions. I love a good half rep, even a quarter rep, but most of my repetitions include the full range of motion.

The squeeze is important for many reasons. Most importantly, it helps increase your pump which can lead to better muscle growth. The stretch can also help with muscle growth, preventing injury, and increasing flexibility.

Lesson 2: Motion is lotion

My mom had multiple hip surgeries, and although she went through lots of physical therapy, I noticed she wasn’t walking well. Taking matters into my own hands, I spent 10 minutes with her, moving her hips in circles, holding on to a wall and gradually squatting deeper, swaying side to side…and she started moving better. If you want to find these types of exercises, google “mobility training.”

Lesson 3: Dieting stinks

Most of us simply eat too much. And it’s easy to do, especially with salty or sweet foods.

Tip number one: limit salt and sugar. I still season with salt, but I use a ton of other spices.

Tip number two: track your food for two weeks. This is a great way to spot trends and formulate a plan. I’m ravenous at 3 p.m. It doesn’t matter what I eat for lunch, or how much water I drink. Knowing this, I buy snacks like almonds, veggies, and fruit. I also make sure there are always leftover veggies in the fridge, since fiber helps keep you full.

I also believe that willpower is a fallacy. A cookie is going to beat willpower. Donuts in your house will not last as long as steamed broccoli. Because restraint is fleeting, tip number three: buy less junk. It’s much harder to eat Oreos when they are not in your pantry.

Food prep makes a huge difference. Aside from cutting up carrots and celery, I make peanut butter oatmeal chocolate chip balls, protein muffins, and other healthy-ish treats to satisfy my sweet tooth.

A favorite approach of mine is intermittent dieting. This is not intermittent fasting. Rather, intermittent dieting is eating healthy for several weeks, and then having a cheat day (or several days). I like this because restrictive diets often lead to rebound weight gain. Periodic breaks can help sustain a healthy weight.

Lesson 4: Listen to your body

If it hurts, stop. Consult a doctor or physical therapist and try alternative exercises. Also, don’t skip the warm-up. If I don’t stretch out my shoulders before I train my chest, I have joint pain the next day. Also, you don’t have to be sore to get a good workout. Overtraining is real, so find the balance that works for you. A trainer can be invaluable, especially for beginners and older adults.

If you’re tired, get more sleep! Prioritizing sleep is critical for health. What has helped me the most is counting down from 100. It sounds too easy, but when I wake up at 3 a.m., it almost always works.

Ron Krit is a Wellness Consultant for Fit with Krit.