Here, 13 incredibly efficient strategies, courtesy of the latest research, to get the most benefit from each of your workouts, lift weights. Swap stretching for a dynamic warm-up. Doing the same exercise for months and hoping to lose weight is a lot like using a cheesy phrase to get a date—it's just not going to work. Sure, those kinds of barrels may have helped you lose the first five pounds, but once you master the movements, your progress will surely stagnate.
If you want the scale to tilt in your favor, you have to vary your workouts and do exercises that you're not particularly good at so that your body remains a challenge. To keep seeing results, mix intensity or duration every time you go to the gym and then completely change your workout once a month. That could mean trying a boxing class if you've become an inveterate yogini, or simply developing new resistance and cardio routines every four weeks. Instead of driving or taking the bus, choose to walk or bike to the gym.
If you're short on time, this is an effective way to warm up and start strength training straight away as soon as you arrive. Trying a new training class, adding more weight or repetitions, or changing the order of the workout can be great ways to change it. Here are eight quick tips I've learned to create an efficient workout and make the most of your time at the gym. Cheer yourself up on your way to the gym and during your workout with songs that make you feel strong, powerful and that you can do anything.
Knowing when and how to fuel your body to meet your fitness goals is the most important thing you can do for your workouts, beyond going to the gym. Sure, going to the gym once or twice a week can improve your heart health and even your mood, but if your goal is to lose weight or fat, you'll have to commit to a consistent training program. Whether it's training your whole body at once or with a friend, here are 17 training tips that will help you be more productive in the gym. Foaming before exercising (and when you have free time) is a good habit to make every gym session more effective.
Now that you know how to triple your training results, read on to discover the mistakes you should correct during your next visit to the gym.