Skip to main content

10 Fitness Tips from Body Battle Fitness’s Lee Jimenez

Summer is wrapping up so it’s time to slack at the gym right? Hell naw. We have the holidays coming; aka ‘Spirits Season’ and there is no better time to go to the gym than when the alcohol and parties ramp up and the outdoors adventures slow their roll.

Lee Jimenez is the founder of Body Battle Fitness. Launched in August 2015 and inspired by his own weight loss and exercise experience, Jimenez is based in New York City and builds custom workouts for clients’ specific needs and goals.

Related: RYU workout clothes

Recommended Videos

Lucky for us, Lee has laid out 10 proven workout and fitness tips to get healthy through diet and exercise:

  1. Establish your fitness goal

lee_v2_0106Creating a goal is always helpful in mapping out your overall plan to meet your fitness goals. Whether it is to keep off holiday pounds, build leaner muscle mass, or maintain your existing muscle mass, setting a goal will set you up for success.

  1. Focus on one thing at a time

Whenever starting a new fitness regimen it is easy to get overwhelmed quickly. Running to your local health food store or vitamin shopping to replace your entire pantry is not a realistic approach for consistency. In your diet, start asking, “what is the one thing on my plate (or glass) I can live without?” Gradually make a new habit into a permanent healthy routine. Same for adopting a new exercise routine, accepting that at first it will not be perfect. We all start somewhere, but through consistency, over time the body progresses and physical changes happen.

  1. Find your Motivation

This is probably the most important of all. Motivation was never something that was taught in elementary school. Some find it through group fitness, others through personal training, and many by having a gym buddy trying to reach similar fitness goals. Find what will motivate and excite you to exercise consistently in a way that you will not be bored.

  1. Put in the time

Rome wasn’t built in a day and neither will a single workout transform your body overnight. Recognize where you are today in your fitness journey and set a realistic timeline with check points. I Suggest a 3 week/6 weeks/10 week check up about how you feel, your weight loss, muscle gain, and progression of strength in your workouts.

  1. Avoiding Exercise Plateau

The body is an amazing instrument and quickly adapts to new physical exertions. The 10 pushups that you did at the start of your workout program are just not going to be as impactful 3 weeks later. Challenge your body by increasing number of reps, increasing duration of time, increasing exercise weights, or shortening recovery time between sets. Keep your body constantly guessing in order to avoid a physical plateau.

Related: 10 best water bottles of 2016

lj_0007-1
Image used with permission by copyright holder
  1. 90 % of your success is Diet

Diet and nutrition by far outweigh anything else in a successful exercise program. Working out like a beast, taking a million group fitness classes, and consistently hitting the gym will be all for nothing if your eating habits are less than healthy. The myth that everyone gets a cheat day is just that – a myth. One day a week of brunches, binge drinking, and overloading on sweets is still 52 days in a year that work against your fitness goals. Having a balanced diet plan that includes everything in moderation, fats, macros, carbs, calories, and most importantly daily protein in-take of grams equal to your ideal total body weight will be your formula for success.

  1. Sleep and Recovery Days

Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep affects metabolism, mood, concentration, stress hormones and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate in a way it simply cannot when a person is awake. The idea of vigorous exercise seven days a week does nothing but constantly breakdown your muscle fibers and doesn’t allow for a rebuild phase. Ideally, you would pick two recovery days per week where you do not exercise at all. Your muscle tissue will repair and rebuild helping to reach the physical changes you  want to see.

  1. Workout Smart

Do your homework and find a workout program that is proven to meet your specific fitness goals. A mixture of both cardio and strength conditioning benefits total body wellness. Specifically focusing solely on one without the other lends opportunity for either muscle atrophy or cardiovascular disease.

  1. Opposites Attract

So now you are in the gym ready to put in work, but where do you start? Rule of thumb, overworking one muscle group is ineffective in comparison to compound multi joint movements. The same is true for always doing a total body workout, hitting every single muscle group in your body. Pick 2-3 muscle groups per workout i.e., Legs/Shoulders, Chest/Back, Biceps/Triceps and always that third muscle group is your core. Our abdomen ties everything together, making sure it is always at its strongest.

  1. Goal met…now what?

How you got there is how you keep it. Continued consistency in both your exercise and nutrition program is now a part of you. Fitness is a lifestyle that you adopt all for the better. Beyond the visual physique you have achieved are the immense health benefits you have given your body. Staying focused and accepting the steps taken forward will help you not to take steps backward.

Cator Sparks
Former Digital Trends Contributor
Cator Sparks was the Editor-in-Chief of The Manual from its launch in 2012 until 2018. Previously, Cator was covering…
Elevate Your Fitness Routine with This Highly Rated Workout Gear from Amazon
best urbnfit workout fitness gear from amazon balance board

You don't need to join a gym or invest in thousands of dollars of sophisticated equipment to get a good workout. If there's anything 2020 has taught us, it's that we can still get a decent sweat on at home with limited exercise gear. However, at-home workouts can get stale after a while. That's where URBNFit comes in.

Whether you want to increase your core strength, make yourself more flexible, or improve your balance, URBNFit
has a range of affordable workout gear to keep your fitness routine fresh, challenging, and fun. URBNFit gear has been recommended by professional trainers and physical therapists alike, and garnered 4+ star reviews from thousands of satisfied Amazon customers.

Read more
Unique Running Tips from Elite Ultramarathoner Magda Boulet
Magda Boulet fitness tips

If you’re building a bridge, hire a civil engineer. If you’re getting a triple bypass, find an experienced surgeon. And if you’re trying to get fit in 2020, you can learn a lot from Magda Boulet.

Her qualifications are staggering: Magda was a collegiate All-American, has a Masters in Nutrition Science, spent a decade as one of the top marathoners in the country, and qualified for the 2008 U.S. Olympic team. For the last seven years, she’s been one of the top ultra-marathoners in the world, including wins at the two most competitive 100-mile races in the country, Western States and Leadville. At the same time, Magda has spent the last 16 years working at GU Energy Labs as the Vice President of Innovation and R&D and running a coaching business on the side. Simply put, she knows a thing or two about training.

Read more
Every Mission: Impossible movie, ranked
The series was adapted from a long-running television series from the 1960s
Paula Patton and Tom Cruise in Mission Impossible: Ghost Protocol.

The Mission: Impossible franchise is one of the most reliable franchises in modern Hollywood. Spanning more than 20 years and still ongoing, the franchise has produced a number of unbelievable action movies, and, because it's a Paramount franchise, they also represent the most rewatchable movies on Paramount Plus.

Starring Tom Cruise as action hero Ethan Hunt, these movies are always ostensibly about Hunt as an agent of the Impossible Mission Force assigned to save various world calamities. Really, though, this franchise has just become an excuse to watch Cruise do some of the most insane things you've ever seen. The stunts are incredible, but just as remarkable is how consistently great these movies have been. We're ranking the entire franchise from worst to best, but remember that most of these movies are pretty good.

Read more