Although there might not be anything wrong with your workout, there is always room for improvement. Once you have established a basic workout plan, your next step should be to “ramp it up.”
You can ramp your workouts up by incorporating a few little tricks and tips. Talking to a group of fitness experts can yield many such pointers. Of course, reading this article is an even easier method. If you faithfully incorporate these eight workout tricks into your routine, they will help you to achieve a new level of effectiveness.
1. Use Resistance Training For Weight Loss
There is an old myth that you have to cut before you can bulk. We have often seen posts on the various fitness-related internet boards in which people are told to engage in basic cardio until they lose all of their excess fat. The next step, we are told, is to drop the cardio and switch to weight training for bulking.
This method, while effective, is not ideal. Modern science presents us with compelling evidence for the idea that resistance training (like weight lifting) is actually the fastest way to lose weight. In the study linked above, weight lifting was found to have a greater impact on waist size than any other exercise method.
2. Use Slow Music To Aid Recovery
It is very common for bodybuilders and other fitness enthusiasts to play some stirring music before engaging in their workout. I have found this to be very effective in the motivation department.
However, researchers in India have discovered that music can also be used to aid your cool-down period. According to this research, slow music had a noticeable effect on the recovery time of all test subjects. Gender and musical tastes were found to have no significant effect on these results.
3. Use Dynamic Stretching
Everyone knows that you are supposed to stretch before a workout. However, there is a little trick that can help you get a little more out of the stretch and possibly aid your performance at the same time. This trick is called dynamic stretching. Studies have shown that it can make a significant difference in regards to workout performance.
Dynamic stretching is a very simple concept. You simply fit your stretching routine to the activities that will follow. For instance, if you are about to do push-ups, you might want to stretch your arms directly in front of you and move them back and forth, using much the same motion that you would use for a push-up. In short: The warmup needs to fit the exercise.
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4. Use HIIT Whenever Possible
The common method of alternating sets and rests is tried and true, but high-interval training is a little bit better. There is a lot of research that shows HIIT (High-Intensity Interval Training) to be of great benefit. HIIT is particularly good for weight loss and cardiovascular health, which are often the primary concerns for a beginner.
If you don’t know what HIIT is, it’s just a method that involves short, intense sets and short periods of low-intensity exercise. Instead of resting, you just turn it down a notch and keep going. A good example of this method would be running combined with jogging. You run as hard as you can for a short while, then slow down and jog for a while, alternating back and forth.
5. Stay Hydrated At All Times
Any good workout is going to involve some sweating. As such, a good workout also involves a significant amount of water loss. Your sweat is mostly made of water, and all of it has to be replaced. According to health experts, an intense exercise session can easily cost you 6-10% of your total bodily water.
You can get a head start on this problem by drinking plenty of fluids before you hit the gym. This will prevent the loss of endurance and performance that normally result from dehydration. If you are well-hydrated, you will be able to work longer and with greater intensity, ultimately leading to faster gains.
6. Consider A Post-Workout Massage
As unlikely as it sounds, massage therapy might actually help your muscles to grow. The trick is to have the massage done while your body is recovering from a hard workout.
It is a fact that your muscles do not grow during the workout. Muscles will (mostly) grow during muscle recovery time, and there is evidence to suggest that a post-workout massage can aid this process. It also seems to signal the body to fight inflammation and soreness to a greater degree.
Remember, some massage parlors are not what they seem. Be careful to choose a masseuse with credentials and a good reputation, or you could end up in an entirely different kind of business. Self-massage is also possible to some extent and has the advantage of being free.
7. Good Protein Both Before And After
A lot of fitness experts disagree when it comes to the timing of protein supplementation. Some say you should eat your protein before the workout, some say you should wait until after the workout, and there seem to be good arguments on both sides.
The good news is that you don’t really have to choose. There is no reason that you cannot take half your protein before the workout and half of your protein after the workout. Make sure you choose a complete protein like milk, eggs, or red meat.
8. Use Plenty Of Variation
Regardless of the results that you are looking for, you should never concentrate on just one exercise. Not only does this put a greater strain on your muscles, but it limits you to a certain range of motion, keeping your body from doing all that it could. Research shows that significant performance improvements can be made through cross-training.
With good planning and a little research, anyone can achieve the level of fitness that they desire. However, nothing good in this world comes without hard work, and a fit body is no exception. At the same time, we hope that these eight tips will help you achieve your goals a little more easily. If you are interested in reading more articles like this, please fill out the contact form below.