It is common knowledge that exercising is crucial whether you're trying to lose weight, build muscle, or maintain good health.
But not everyone who works out gets the same or even similar results. Some see rapid changes in their body, energy level, and well-being, while others seem to be stuck and are incapable of producing any real change.
In this post I want to talk about 5 simple tips to help you get more from your workouts.
1. Frequency matters – A workout is not a one time thing. It needs to be done routinely.
A good workout frequency is anywhere between 3 and 6 workouts each week. I won't go into specifics about how to design a workout plan based on different frequencies. I just want you to know that you will not get results unless you train regularly.
2. A warm up is crucial – A lot of people skip on their warm up. They rush into lifting weights or settle for rotating their arms 3 – 4 times, as if that is enough to really get your muscles ready for a hard session.
Let me say it clearly: doing a warm up is not a choice. It is something you have to do to reduce the risk of injury. You can walk for a few minutes on a treadmill or use a rowing machine or, jump with a rope as I do. The main thing is to be warmed up before doing any strength exercises.
3. Use a music player – The quality of your workout is related to your mindset. One of the best ways to get pumped up in the gym is to listen to music during your workout. When I go to the gym I load up my ipod with my favorite songs, the kind that make me feel energized. I don't rely on the music at the gym because I want songs that I really love. Always have a music player with you when you go to the gym. You will train harder.
4. Work in an unstable setting – Instead of doing exercises while you're sitting in a chair, consider using a bosu ball or a stability ball. When you use an unstable surface you need to use more muscles to keep yourself steady. This works your core muscles in addition to whatever muscle your targeting in that specific exercise.
5. Do multi-jointed exercises – If you want to get a great effect for the time you put into your workouts, you need to work more muscles. This is why I don't like isolation exercises like bicep curls which target a single muscle group. It is much better to do exercises such as squats, pull ups, push ups, and other multi-jointed exercises. The more muscles you work, the harder your workout will be.
I hope that you will take these tips and implement them in your next workout. If you do, I'm certain that you will see better results.
Jonathan Dunsky is a health and fitness writer. He writes for World Of Diets , a site which helps men and women lose weight and get fit. For a great way to lose weight which is based on your body type check out the Customized Fat Loss plan.