Use technology as a trainer

(ARA) - Say 'so long' to the stuffy gym and hello to biking, running and outdoor exercise. An added bonus -- no more gym fees.

"You can enjoy the sun and get fit at the same time," says Karin Muskopf, senior product manager, MSN division of Microsoft. "And it's easy to get the same results without the added cost of a gym. With MSN you can create a training program tailored just for you that doesn’t cost an arm and a leg -- though they may be sore when you are done.”

The key to losing weight -- and keeping it off -- is to find the exercise and meal plan that fits your personality and lifestyle. For help, try these top tools and tips from MSN Health & Fitness at health.msn.com.

* Train by Type: Tone up and trim down anywhere. Why wait in line at the gym when you can get the same results online? Train by Type is an interactive feature that creates a personalized workout for your activity level and personality type. All you have to do is take a short quiz and you are presented with a series of six workout videos, motivational articles and tips tailored for your type. Whatever you are looking to firm, you can find a video for it online.

* Weight Loss Calculators. Three calculators that can help assess current body shape and how long it will take to reach a healthy weight-loss goal. The tools include a body mass index calculator, a metabolic calculator and a weight-loss calculator.

* Fit Zone. An interactive body map that helps find the right exercise for toning specific muscles. It can be used by anyone, from beginning to advanced exercisers, providing detailed, visual instructions for 128 exercises, as well as 25 end-to-end workouts.

* My Wellness Center. A free, personalized online wellness tool that helps set weight-loss and fitness goals. People are able to easily track their daily progress and create custom meal and exercise plans unique to their interest and goals. Wellness Center gives everyone access to the tools of a professional trainer, without the cost.

* Interactive Health Screening Tool: Measures your health history, asking you questions regarding your age, gender, cholesterol, lifestyle, etc.  It creates a printable list of screening tests you may need. This makes it easy to take to your doctor to see what screenings are best for you and how often you may need them.

By combing technology as your trainer with the below tips, you will be feeling energized for summer in no time flat.

* Track your progress. By knowing where you are starting from, you can plan where you want to go. Set a workout routine and keep a journal to track your fitness progress -- including training time, exercises performed, weight loss and food intake. Review the journal on a weekly basis to ensure you are on the right track. If you are slipping into old habits in one particular area, readjust and try again. By monitoring your progress, you will be able to maintain you motivation.

* Go outdoors. Research shows that taking your workout outside can rev up the intensity without making it feel more difficult. Avoid slipping into slow-paced walks -- instead, walk fast and insert sprints into the long walk. Also, don’t jog the entire workout, instead vary the intensity. Focus on something ahead and sprint towards it, then run or walk at a slower pace, then sprint again.

* Pay attention to portions. It’s simple -- when the amount of calories you consume matches the amount of calories you expend, your body weight is maintained. Consume fewer calories than you burn and you’ll shed pounds. The best tip for maintaining portion control is to serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you’ll eat and go for seconds, if really necessary.

For additional tips and tricks on using technology as a trainer, check out MSN Health & Fitness.

Courtesy of ARAcontent and DawgByte Productions

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