Specific goals motivate every exercise regimen we undertake.
The realization of these goals needs some commitment.
While some people may be interested in weight loss, others may be keen on strength-building and muscle development.
However, sometimes that ultimate objective may still seem elusive no matter how many workouts we put in at the gym.
But take heart. All is not lost.
Several handy tips can help you secure better results from your regular exercise.
Contrary to what you may be thinking, these tips do not necessarily require you to double down on your routine or increase your workout.
Instead, they are small yet significant tweaks you can implement to your current regime to catalyze the outcomes.
1. Choice of workout
Have a clear understanding of your goals or what you wish to achieve from the workout in the long run.
One of the most significant reasons why people fail to reap much from their workouts is that they try to do too many random activities at once.
In the end, they dedicate little effort to each activity and waste precious time switching from one thing to the next.
Understanding your overall objective is critical as it will, in turn, inform the kind of activity on which you focus.
Bear in mind that your choice of activity has a direct impact on your goals.
For instance, yoga might be the best alternative for a person who wishes to de-stress, increase flexibility, and revitalize their mental and spiritual balance.
Meanwhile, those who wish to lose weight are best advised to pursue cardio-intensive exercises such as running and high intensity interval training (HIIT) training.
When picking your preferred activity, try to incorporate exercises you enjoy, provided they are geared towards your goal. Also, incorporate different variations of that workout into your program.
That will alleviate boredom and keep you motivated. Having a high-tempo music playlist to keep you company will also make the workout process fun, even when alone.
2. Professional trainer
Where possible, engage the services of a professional trainer.
That is an expert who will help you design a safe training program, including the frequency of the individual activities. Since trainers guide you on the proper form, it also means you can train safely while avoiding injury.
More importantly for your goals, a trainer will help you know which diet is suitable for the kind of training you are undertaking. You also get advice on proper workout speed and progression.
All these factors have a direct positive impact on your outcomes. Trainers provide a roadmap to faster results while alerting you of possible pitfalls along the way. To procure the services of a professional trainer, please visit a gym near you.
One of the basic rules of exercise is to never work out on an empty stomach.
Fruits and vegetables, rich in vitamins and natural fibre, are the best options, especially when coupled with low-fat meals.
Oatmeal, almonds, and bananas are just some of the excellent pre-workout foods. For optimal results in the long haul, the rest of your daily meals need to be organic and low in fat as well.
For individuals seeking to develop a more robust muscle structure, meals rich in lean protein are worth considering. These include eggs, beans, Greek yoghurt, and lean meats.
Well-balanced meals taken in moderate portions will fuel your body without overloading it with unnecessary calories.
It is also worth remembering that to shed weight; you need to operate at a caloric deficit. That means that the calories burnt in a day should always exceed the calories consumed.
4. Strength training
There is a common misconception that cardio exercises alone are an adequate form of exercise.
What plenty of people fail to consider are the benefits of incorporating strength training into their regimen.
Women are especially opposed to strength training workouts due to the erroneous belief that they will buff up and look masculine.
Nothing could be further from the truth.
Strength training exercises improve your bone health and strength, thus reducing your risk of injury. It promotes muscle health and tones your body while controlling your body fat.
Since muscle density and muscle mass decrease with age, strength training also offers you a way to reverse these age-related processes. It uses resistance exercises to rebuild and strengthen diminished muscles.
Due to its calorie-torching capabilities, strength training promotes lesser abdominal fat and reduced risk of cardiovascular disease.
To incorporate strength training, include resistance bands and free weight exercises as additional components to your cardio regimen.
5. Compound exercises
Another sure way to boost your training is the inclusion of compound exercises in your routine. These are exercises that target multiple muscle groups at a time. That way, you get so much more done in a single move.
Compared to isolation exercises which target one muscle group, compound exercises give you a way to hit various muscles at once.
For instance, instead of just working your hamstrings through a hamstring curl, you could go for a squat since it targets your hamstrings and quads too.
Similarly, a bicep curl will only work the bicep, but a bench press will work your biceps, pectoral muscles, shoulder muscles, triceps, elbows and shoulder joints.
Aside from torching more calories, compound exercises improve your muscle coordination and flexibility.
They also increase your basal metabolic rate (BMR), thus ensuring you burn more calories. These exercises help you maintain lean muscle and bring you closer to your workout goals faster.
Overall, compound exercises give you full-body conditioning that is difficult to attain with isolation exercises alone.
Aside from the weight exercise variations mentioned above, HIIT workouts are another way for you to include compound exercises in your routine.
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