Fitness Nutrition Forums

7 Daily Habits That Will Help Kick Your Workouts up a Notch

How hard are you pushing yourself every day? You'd be surprised by how much MORE you can do than what you're currently doing!

Your mind often tells you, "You've had enough", but you could still push yourself a lot harder. If you want to see better weight loss/muscle-building results, it's time to take things up a notch. Here are a few daily habits to help you out:

  1. Work out during the day -- Set an alarm to ring every hour on the hour. When the alarm goes off, spend 30 to 60 seconds doing the exercise of your choice: Plank, Push-Ups, Pull-Ups, Renegade Rows, Jumping Jacks, Squats, Lunges, or Crunches. This "extra" will help to improve your fitness, and you'll see the results in your workouts in no time.
  2. Work with a trainer -- You have no idea what you're truly capable of until you've pushed yourself to your limits. If you're not going to push yourself, a trainer will! Work with a trainer who will force you to work harder, faster, and longer than you'd do on your own. You'd be surprised by what you can do when someone else is motivating you.
  3. Don't stop -- Many people make the mistake of resting too long between sets. This allows your body to cool down and your heart rate to drop. DO NOT cool down between sets! Perform a circuit routine, working out 3 to 5 muscles at once. Move between the exercises in quick succession. By the time you reach the 60-minute mark, you'll be exhausted but you'll have gotten an amazing workout.
  4. Eat for fuel, not pleasure -- Make sure that you're eating to give your body the fuel it needs to get through the workout. 90 minutes before your training session, eat a healthy dose of protein with some carbs and fat mixed in. Within 60 minutes of finishing your workout, eat the largest meal of your day. Limit your eating later in the day, but make your meal plan revolve around your workout.
  5. Change it up -- If you've been doing the same workout or the same exercises for months, your body will get used to the movements and your progress will slow. Change up the workouts on a regular basis: at least once every 4 to 6 weeks. The more you change it up, the more your body will be forced to adapt to a wide range of movements.
  6. Increase the intensity -- Steady state exercise like jogging or slow cycling will only get you so far. If you want to see serious progress, you have to mix in high intensity training! High intensity weight training can double as cardio, making it a brilliant workout to improve your fitness in every way.
  7. Jump more -- Jumping rope, jump squats, box jumps, and lunge jumps are all AMAZING for your overall fitness. They not only work the muscles, but they get your heart and lungs working as well. For improved cardio and muscle-building, perform more exercises that involve jumps.

These seven habits will help you to make your workouts as effective as possible--leading to better results for your efforts!

{{ oArticle.title }}

{{ oArticle.subtitle }}