10 Useful Tips For Better Workout
Okay, so you’ve made the decision that you’d like to stay fitter. You’ve heard all about people going to the gym at 6am in the morning before work, taking a swim, hitting the treadmill and working out “like a beast.” But what really works for you? And what are really the best ways to get the most out of a workout?
It turns out that there are a few secrets for getting an awesome, toned body in just a few weeks. Sometimes, when we’re doing it all wrong, it seems as though we’re just getting no where no matter how many hours we put in. But if you follow these 10 useful tips for a better workout that have come straight to us from expert personal trainers and fitness instructors, you’ll have a killer body in no time at all. Let’s take a look!
Always Record Your Progress
This rule should apply to anything you do in life. If you don’t measure your progress, it’s hard to measure how well you’ve been doing, and it’s also really hard to stay motivated. And especially if you’re trying to get a fitter, leaner body, tracking your progress is important.
You can use a simple pen and a sheet of paper to track your progress in a few areas, such as flexibility, weight loss and muscle gain, or you could even download and use an app if you think this will make you more accountable and motivated.
As well tracking your progress, you should be mindful to set a few goals first. If you don’t set some goals, how do you know what you want from the gym? People who don’t set specific, measurable and realistic goals invariably take a year to achieve what others who have set goals manage to achieve in just three months.
Setting goals will help you to stay on track. Maybe you want to drop from 30% body fat to 20% body fat, or maybe you just want to work on your strength and conditioning. Specifying exactly what it is that you want to improve will help you to set the right workout routine that works for you.
Your body contains a lot of water, so if you don’t stay properly hydrated during a workout, you’re going to feel the consequences.
Take a bottle of water with you to the gym and remember to have a few swigs now and then.
Get On The Treadmill
You can buy and install your own treadmill at home. It will certainly save you a lot of time and hassle trying to get on one at the gym. Experts recommend a daily ten minute cardio session. All you need to do is pop yourself on your treadmill with a dumbbell in each of your hands, before setting the speed to a quick walk.
As you walk, spend a minute working on biceps, shoulder presses, curls, side and front laterals, standing laterals and triceps extensions. This is a really neat and rewarding upper-body challenge that will get the blood pumping to your heart.
The more you do this exercise, the more minutes you’ll be able to spend on each set.
Turbocharge Your Run
To many of the causal trainer, a run is just a run. But if you’re looking to enhance your workout, why not power up your run by trying some wall sits at the end of each run?
Doing this will solidify your hamstrings, quads and glutes, while boosting your endurance and speed.
After a run, just lean your back against a wall and spread your feet apart. Then, squat so that your knees are bent before holding for around a minute. Then, work up and do around ten sets.
You could make this more challenging by adding heel raises, too.
Get The Shovel Out
Did you know that shovelling your own driveway is an awesome way to add a bit of rocket fuel to your workouts? Instead of paying someone to clear your driveway for you, doing it yourself can help you burn up to around 400 calories an hour.
Not only this, but shovelling snow is rewarding in other ways, too. It boosts your overall power, as well as your muscle endurance.
Naturally, if you’ve never shovelled snow before, you will take to be careful. To minimise the risk of injury, don’t shovel too much snow at any one time and always bend your knees not from your back but from your hips.
Use A Stopwatch
The key to working out like a beast is not pummelling your way through sets without stopping. Rather, it’s knowing when to stop – and when to start again.
For strength routines, experts recommend that you wait around three minutes before beginning your next set.
For endurance or muscle gains, go again after a minute.
Follow The 80/20 Plan
You may have already heard of the 80/20 rule. This rule states that around 80% of our best results are garnered from just 20% of the work we do.
When it comes to working out, experts offer a slightly different take on the rule. Instead of living and working out like a saint 100% of the year, it’s recommended that you train hard and eat eel for 80% of the year, and take it easy for the other 20%.
Everyone needs a break, after all. If you dedicate yourself to working out all year round, you’ll eventually burn out and you might lose focus. Take some time away from the gym now and then. Enjoy some guilty pleasure foods and actually relax while you’re on holiday. Working out is not all-or-nothing.
Be Aware Of Your Limits
You want to fulfil your potential, right? But you don’t want to go beyond your potential, because you’re then putting yourself at risk of injury and pain.
The trick is to know your personal limits and stick to them. If you don’t know what your limits are (and not all of us do), hire a coach to assist you. The idea is to go beyond your comfort zone into adaptability – but not too far.
Lastly, you’ll get no where if you’re not consistent. Some people spend twenty minutes on the treadmill at the start of the week … and then don’t return for another month!
If you want a better workout, you need to implement a routine and follow it every single day (or until you decide to take a break).