How to Get Past a Weight Loss Plateau
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. The good news is, these are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology but also psychology. You may be experiencing this challenge because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. The following are the very best fitness challenges to help you overcome this temporary roadblock.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full-body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself, you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for a good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end of the month.
Learn More
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
Will a Weight Loss Plateau Go Away on Its Own?
No. It’s challenging to lose much weight without some physical fitness or movement. If you’re not actively and constantly moving, losing the calories needed for weight loss becomes tough.
How Long Does It Take to Break a Weight Loss Plateau?
Studies show that weight loss plateaus happen after 7 Months of maintaining a low-calorie gameplan.
Is a Weight Loss Plateau Good?
No. It can be frustrating but keep in mind, this stage in your weight loss journey is normal. Almost everyone goes through this delay. Most important is to never give up or quit.
How Do You Speed Up Weight Loss?
Strength Training or actively moving is essential. It’s always a good idea to lift weights every day. Another important tip is to consume protein every day. Get enough sleep and don’t be afraid to gain weight. Keep in mind; fear is what attracts. Consume Fiber and Whole organic foods regularly.
Want to experience a 21-day transformation Challenge? Great! Click on the image below to learn more!
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Low on Weights? 12 Creative Ideas for Resistance Training Without Weights
Low on Weights?
12 Ideas for Resistance Training Without Weights
Don’t think you have the budget to get fit? Think again! Try these creative ways to log your resistance training without shelling out for a weight set.
Staying fit doesn’t require a gym membership, nor does it require setting aside a block of time for a full work-out. You can build a resistance training program that can be done anywhere and at any time. Best of all you eliminate the pressure of exercising in front of others.
Imagine working out at the beach on Sunday, in your backyard on Monday, and the park on Tuesday. Experiment and find an inviting place to work out where you are most energized. Grab a yoga mat and get to work using the best bodyweight exercises for your desired results.
Develop a plan and work at your own pace reaching your individual goals. Exercise routines that are free of equipment give you the same results as weights if you know how to work the right muscles.
Ready to work-out without spending money on equipment? Continue reading for 12 resistance training ideas that don’t require weights.
1. Lunge Variations
Lunges are a popular way to do leg workouts at home. There are numerous versions, so you never get bored.
The standard variation, or bodyweight lunge, requires you to stand up straight with your shoulders back and chin up. Step forward with your left foot and with a tightened core, lower your hips and bend your knees at a 90-degree angle. Keep your left knee level with your ankle and lower the back knee, but do not let it touch the ground.
Using your front heel for support, lift the body back up into the standing position. You can do multiple reps with the left knee leading and then switch to the right.
Once you’ve mastered the lunge, switch it up and incorporate the following into your sets.
Curtsy
The curtsy gets its name from the British greeting for women and girls. In this variation, you will start with your feet hip-width apart. Step backward with one leg and cross it behind you. Follow the steps of lowering your body.
Reverse
With the reverse lunge, you will follow the same steps as the standard lunge. In this rep, the emphasis will be on the back leg. Use it to lower the body, and the ball of the foot to lift the body back up.
Walking
The walking lunge follows the steps of the standard lunge. Instead of doing reps with the left leg and then the right leg, you are going to switch things up. After returning to the standing position step forward with the right leg and go into the lunge.
Continue the motions and move around the room. This is a good time to incorporate small weights if you have them. Raise your hands to shoulder height and reach to the ceiling with each step.
2. Burpees for Resistance Training
Burpees are a good exercise and the key benefits is strength building. There is a burpee for beginners. Once you master these motions we’ll get into the advanced version.
Start in the standing position. Squat down and then kick your legs back until you are positioned on your toes. You will be in a position similar to a plank (we will cover planks later). Bring your legs back into a squat and stand back up with your arms reaching upward.
Continue doing this until your motion becomes fluid.
Now that you have the burpee down interject a push-up when the body is in plank position. Follow that up by jumping up instead of merely returning to the standing position.
3. Mountain Climbers
Mountain climbers give you a full body work-out. It also increases your heart rate for a high-quality cardio exercise and a natural shot of energy.
With your arms at your side and feet shoulder-width apart, squat to the floor and position your hands shoulder-width apart on the floor. Go into the plank position with your arms straight. Do not lock your elbows.
Begin with your left leg. Bring it forward with your knee towards the chest, extend it back out and bring up the right knee. Continue this rotation for your desired set of reps.
Between sets bring both feet forward and jump up similar to a burpee. Rest for about 15 – 30 seconds before starting the next set of reps.
4. Chin and Pull Ups
These upper body exercises will require a sturdy bar high enough to extend your arms over your head. Your feet should not touch the ground between reps. If you are tall or the bar is too low, bend your knees and cross your feet at the ankle.
The difference between the two exercises is the positioning of the hands on the bar. The biceps will get a good work out but the pull-up will have more emphasis on the muscles in the back.
Start with your arms straight but do not lock your elbows. With your hands on the bar shoulder-width apart, pull yourself up until the chin passes the top of the bar. For the chin-up, the palms of your hands will be turned inward. Having the palms turn outward is the position for the pull-up.
Once you have pulled the body up, hold the position for several seconds before descending back down.
5. Planks
Planks, like lunges, can be done in numerous variations. If you’re looking for at home exercises, place this one at the top of your list. We do suggest that you have a yoga mat or some other protective cushioning for your elbows.
The simple forearm plank is used to strengthen the core muscles by forcing you to stabilize your body. For this exercise lie on the ground with your body face down and feet spread waist-width apart. When you lift-up into the plank position you will be supported by the toes and ball of the feet.
Rest your body on your elbows with the forearms resting on the floor and hand clasped. The elbows should be shoulder-width apart and your body straight using your core muscles. Hold the position for at least one minute and challenge yourself to increase the time with each rep.
6. Push-Ups
Do push-ups for resistance training to strengthen the triceps. They also work to build your core muscles. Push-ups can be done the traditional way or the less strenuous method designed for women. You also can vary the placement of the hands to direct the elbows outward or backward.
Stretch out on the floor face down. With your hands should-width apart and in the desired position bend your elbows and push the body up.
To start the exercise, bend the elbows and lower your body stopping before the chest or breast touch the floor. Do short counts before pushing the body back up. Remember, when the arms are straightened, stop before the elbows lock.
Do as many reps as you can before coming to a full rest.
7. Posing for Balance
Resistance training isn’t just about toning, it is also about building core strength that helps the body support your spine. Posing are exercises that help with balance which is the result of a strong core. You will find these techniques in yoga classes but they also provide good at home exercises.
Chair
You won’t need a chair for this pose because you will become the chair. Stand with your feet together. Put your weight into the heels of your feet as you bend your knees into a sitting position. Raise your arms upward with palms touching.
Hold the pose for a minimum of 10 seconds and then repeat the motion.
Tree Pose
Stand straight with your feet flush together. Bring your right foot up and rest it on either the inside of your lower left thigh or below the left knee. Turn the right knee outward and bring your hands up to the center of your chest pressed together.
Take a deep breath and hold the pose for three – five seconds. Release and repeat.
8. Jumping Jacks
If you had physical education classes in school you should have jumping jacks mastered already. Some people may not think of them for resistance training but they are a total body workout. Jumping jacks target the glutes, quadriceps and hip flexors.
You will also work your shoulders and core muscles. Even better, the help with speeding up your metabolism.
Start by standing straight with your hands down by your sides and palms facing your outer thighs, and feet together. Jump up about two-three inches from the ground spreading your legs shoulder-width or wider. At the same time bring your arms out and up until they meet above your head.
Bring your arms back to your side and your legs together. Repeat this motion nonstop as you count out your jumping jacks. A good warm-up would be 50 – 100 jumping jacks.
9. Sit-ups
Sit-ups have many benefits, the most popular is tightening stomach muscles and strengthening the core. Here are two variations. Both start with a standard sit-up position.
Russian Twist
With legs shoulder-width apart and the palm of your hands together, bend your knees slightly and lift your legs off the ground. At the same time lift your upper body as if you are doing a sit-up. Twist the torso to the left and then the right, twice.
Exhale and relax the body on the mat. Repeat for the desired sets
Scissors
Position your arms against your sides with palms facing down. Tighten your abs and raise both legs toward the ceiling. Lower the left leg to about two inches from the ground. Raise the left leg while lowering the right.
Repeat the repetition for 30 – 45 seconds.
10. Step-ups
Step-ups are a bodyweight exercise that only requires a sturdy bench that is at least knee high. With hands to you side step-up onto the bench with your left foot. Step down and then step-up with the right.
Your reps can be a straight left leg and then the right, or you can rotate left right left… The goal is to do a continuous 10 step-ups per set. You can also use weights for better resistance.
11. Triceps Dip
Triceps Dip will require a prop. It can be a chair, the edge of a sofa, or a step outside your house. Almost anything that is sturdy and can support your weight without tipping over can be used.
Sit on the edge of the chair with hands shoulder-width apart and palms down. Extend your legs out and then slide your butt off of the chair. Straighten your arms but do not lock your elbows.
Use your arms to lower and lift your body. If using a chair do not go lower than six inches from the seat. When using a step or box that is lower to the ground, do not let your butt touch the surface below you.
Try to perform about 15 reps per set. Return to the seat between sets to allow for a 10-second recovery.
12. Arm Circles
If you are looking for upper body exercises to target the back, shoulders, biceps, and triceps, arm circles are a perfect choice. Arm circles are also a great warm-up exercise that can help prevent injuries.
They are quite simple to execute and can be done while at work during a five-minute break. Start by standing up and extending your arms out with the palms of your hands facing the ground. Do a forward circular motion creating circles that are one foot in diameter.
Continue the rotation for about 10 seconds, or 10 rotations. Stop and then do the same in a backward rotation. One forward and one backward rotation represent a set. You can increase the time of the rotations or the number of back and forth reps, as your arms strengthen.
Also, consider adding small weights for additional resistance.
You’re Now Ready to Log Your Workouts
Now that you know resistance training doesn’t have to come with great expense, what are you waiting for? Before starting your weight-free workouts we recommend consulting with your physician first. Once you get the go-ahead, log your results and celebrate your successes.
Did you find these at home exercises useful? Click here to check out our nine-week body transformation challenge.
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Tracking Your Progress: How to Take Body Measurements During Weight Loss
Tracking Your Progress: How to Take Body Measurements for Weight Loss
You don’t have to rely on the scale to track your weight loss process. Find out how to take body measurements for another way to see your progress.
Want to learn how to take body measurements for weight loss? Then you’ve come to the best place! We’re going to tackle on the sensitive topic of losing weight, and everything it involves.
Many people all over the world struggle with weight loss. It’s no mystery that there is an obesity issue in the United States. But what is the culprit behind so much weight gain, and can we stop it?
We’re going to be answering all your questions about weight loss and tracking results. We’ll take a closer look at all your tracking options, and what’s best for you. You’ll also gain more tips and tricks for keeping up with your weight loss process.
Keep reading to see the best options for tracking your weight loss body measurements!
Getting Healthy and Losing Weight
You’ve made the choice to lose weight, congratulations! That’s one of the hardest parts done. In truth getting healthy and losing weight is all about the right mental state.
That’s where tracking progress carries the most power-encouraging focus. You may be wondering: what’s the point of tracking progress?
While some choose to venture into losing weight without a plan, the best option is to have a goal. Goals are achievable! Tracking your progress is what will get you from point A to point B.
Are there other benefits to tracking? Yes, in fact, there are several. We want you to have a full understanding of why tracking progress is a great option for everyone.
Let’s examine each benefit closer.
Benefits of Tracking Progress
It’s fun to see the difference in your body from start to finish. You might consider taking before and after photos to show everyone your progress. Tracking your measurements is vital for your weight loss progress.
It’s more of a mental habit to focus your brain on continuing to lose weight. In our modern age, there are many temptations that can get us off the path of weight loss. There’s fast food at every street corner, and full-time jobs make us sleepy.
All we want at the end of the night is to curl up and doze off with a full belly, right? This throws a major wrench in the gears when we’re trying to lose weight. That’s why tracking your body measurements will keep you from slipping up.
You’ll see the exact body parts you’ve been neglecting. You’ll know how to better tailor your nutrition plan. Plus, it’ll target a workout routine to get better results.
You’ll get to decide if you should get serious and hit the gym or do at home workouts. Let’s break apart all the benefits of tracking your progress during weight loss.
Keeping Up Your Motivation
Motivation is crucial for losing weight, so you want to ensure you are practicing the best habits. Listen to music, and get yourself ready to pump some iron. Tracking your progress is a good habit to remind you of your success so far.
It’s also going to show you where you need to focus your energy. For example, if you are noticing more weight in your tummy area, you might avoid heavy carb lunches.
Another culprit behind tummy fat is stress hormones! In that case, try out some meditation workouts at the office or during lunch. Quick yoga poses can also release tension that gets stuck in your shoulders from hours of desk work.
It’s easy to get caught up in the stress of everyday life. Tracking your progress is a great way to get your mind clear and practice mindfulness. Which leads us to our next topic.
Being Mindful and Understanding Your Triggers
Another benefit of tracking your progress is that you develop mental resistance. That means that it displays all your triggers, and helps you become more mindful. Mindfulness is helpful for losing weight, but also maintaining weight loss.
As you track, you will notice patterns or trends in your data. You will see a clear picture of what makes you overeat or indulge. You can start to avoid foods or drinks that cause your weight to spike.
Drinks like alcohol can sabotage your weight loss goals, so keep up the focus. This can be hard to avoid when you want to have a normal social life. Going out to restaurants is a popular way to socialize, or have work meetings.
The most difficult aspect of avoiding triggers is resisting temptations. This is where tracking your progress comes in to save the day. It’s harder to give in to temptation when you know the consequences of overindulging.
While it’s hard to say “no,” you’ll be glad that you were strong and hit your weight loss goal.
What Are Body Measurements
We know tracking progress results are beneficial to our weight loss. Now, let’s get into what body measurements are. Body measurements are measurements of body parts like the neck, arms, torso, hips, and so on.
In America, the metric system most people use is inches to record track results. You might have a fitness coach that uses a tape measure for the body measurements. Most times, they use this to jot down your starting body measurements.
They wrap the tape measurement around each body part and see the total number of inches. Here’s everything you need to know about body measurements…
How to Take Body Measurements
Taking body measurements is all about precision, and placing the tape in the right place. It’s also important to note that taking body measurements will vary in women and men. That’s because, of course, women have a bust.
For the most part, the common body measurements for weight loss are:
- Arms
- Legs
- Waist [tummy or gut area]
- Hips
These areas will reduce in inches as you lose weight. It will also reveal details about your workout. Here’s an example.
If your waist is smaller, but the legs are bigger, then you’re practicing cardio or leg exercises. You body measurements are telling, and will more often tell you what you need to focus on.
How to Measure Biceps
Measuring biceps might be the trickiest of the body measurements. Don’t worry, it’s easy so long as you remember “flex.” That’s right when you’re measuring a bicep, you’ll need to flex the muscle.
The goal is to get the tape measure around the bicep at it’s highest point. The best way to tackle this measurement is to have the person flex their arm up. Then, tell them to flex their bicep muscle.
Wrap the tape measure around the bicep. Be sure not to pull too tight or let it hang loose. You want a good, solid tension on the tape measure for an accurate reading.
Then, write down the total inches on your recording device.
How to Measure Forearms
Measuring the forearm is along the same idea as the bicep. This measurement can be done with the arm pointing straightforward. Again, tell the person to flex their arm muscles, which will flex the forearm.
Wrap the tape measure around the forearm, below the elbow. Don’t put the tape measure on the elbow, and don’t get to close to the wrist. You’re looking for the highest point the muscle juts out.
Make sure your tape measure is level to the zero. Check the tension on the tape measure. Is it too tight or too loose?
Once you check all your bases, go ahead and take your measurement. Record the amount in inches in your recording device.
How to Measure Shoulders
Face the person you are measuring head on. Take the tape measure and hold it horizontal to the person. Then, place one end of the tape measure in the center of their chest area.
Take the other end and wrap it around their body so it goes over their back and around the other shoulder. Allow the other point to meet with the first end of the tape measure.
This is your measurement. Again, check for tape measurement tension and level the ends starting at zero. Record your measurement.
[For Women Only] How to Measure the Bust
Like a shoulder measurement, wrap the tape measure around the person. Keep the tape measure straight and horizontal. With a gentle tension, wrap the tape measure around the back of the woman.
Fishing the tape measure under each arm, let it rest against either side of the chest. Be sure to align the tape measure at the highest point of the bust.
How to Measure the Neck
The neck is the easiest measurement of all. For men, you’ll want to wrap the tape measure around the middle of the neck, below Adam’s apple. For women, it’s measured around the middle area of the neck.
Here, you want to ensure that the tape measure is straight and horizontal. Check the tense as usual, and line up the tape starting at zero for accuracy.
How to Measure the Waist
The waist for women is at the smallest point. Unlike muscles, you want to get the smallest point where the waist comes in. Picture putting on a belt.
You want to be sure the tape measure is straight and in a horizontal line. If it drops the reading will be inaccurate. Keep a solid tension on the tape measure to avoid inaccuracy.
Wrap the tape measure around the smallest point of the waist. Most times, this is between the space of the bottom of the ribcage and above the belly button. For men, you can gauge placement like women.
Use your hip bones for guidance. Feel out the area above to find out where your body caves in the most on each side.
How to Measure the Hips
For both men and women, you’ll want to wrap the tape measure around the width of your hip space. Include in your measurement the highest point of your bottom. Wrap the tape measurement straight, tense, and horizontal.
Be sure to align the measurement with the zero for accuracy. Record your measurement.
How to Measure Thighs and Calves
The idea is the same with these bodies parts as it is for the others. You want to get the circumference of the thickest, or highest point of the muscle. Measure each leg by itself.
Wrap the tape measure around one thigh in the mid-section of the quad area. This is about three or four fingers down from the pelvic region. Remember, that the goal is to measure around the high point.
Measure the right leg the same. For the calves, start off with one leg. Again, look for the highest point of the muscle and wrap the tape measure around.
If you flex for one measurement, stay consistent. You’ll need to flex for all measurements to avoid mistakes later on. It’s good to make a note if you keep a body measurements chart or have a record keeping.
Body Measurements and Record Keeping
There are different ways to keep track of your progress. You might have a paper journal or graphing paper notebook. Some prefer other avenues like smartphone apps or even excel spreadsheets.
How you choose to record keep is up to you and your convenience. Each has its perks. Weight loss smartphone apps are versatile and nifty. You can download food apps for tracking food items you intake or tracking your workout.
If you like to check your heart rate during a workout, this is a great option. There are apps which will break down each food item you ingest. Some split foods into different percentage groups of nutrition.
This makes it especially easy to see your calorie count, macros, or fats/carbs/proteins. From here you can see if you are eating too many sugars or taking in too much protein.
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12 Brilliant Gym Tips For A More Efficient Workout
12 Brilliant Gym Tips For A More Efficient Workout
Do you think you’re wasting time at the gym? Efficient workouts equal fewer excuses. Here are some gym tips to help you trim the fat off your workout routine.
Do you workout regularly? If so, you’re already in an elite group.
According to new research, although more than 75% of people claim they want to get in shape and look great, only 31% actually make exercise a routine habit.
Yet, are you getting the most from your time at the gym? Do you leave with sweat dripping, adrenaline pumping and those exertion-fueled endorphins running in your veins? Or, are you still struggling to see the results you crave?
If it’s the latter, you’ve come to the right place. Today, we’re sharing 12 simple gym tips that can help you supercharge your workouts and bump up the ROI on that membership.
Ready to learn more? Let’s get started!
1. Start with a Plan
You walk into the gym and take a long look around. There are treadmills on one wall, ellipticals on another and a giant weightlifting area. It’s inspiring. It’s exciting. It’s also incredibly overwhelming.
You spend more than a few minutes figuring out which area you want to visit first and which part of your workout you want to prioritize.
Does this scenario sound familiar?
If so, try planning out your next gym workout. Before you even get in the car and head out, jot down what you want to focus on, how long you want to spend there and in what order you’re going to tackle it all.
Doing so not only helps you stay organized and start your workout quicker. It also makes sure your heart rate doesn’t drop as you spend time perusing the options. One way to ensure you’re always ready to go? Have a backup plan ready in case the machines you want are full.
2. Shorten and Strengthen Your Workouts
It seems like simple logic: The longer you workout, the better you’ll look and feel, right?
Not quite.
If your usual gym session includes exercising for an hour or two at a slow, moderate pace, it’s time to kick it up a notch. Studies show that interval training, or working out in smaller, 10-30 minute bursts with rests in between, is more beneficial than marathon sweat sessions.
Why? You’ll increase your heart rate, build your endurance and maximize your speed when you focus on working your body to its top capacity. When you go for longer, something has to give and it’s usually your body’s performance.
So, the next time you’re looking at the indoor track and dreading that five-mile stretch you’ve been doing, try tackling one mile instead and see how much more powerful you feel.
High-Intensity Interval Training
A popular way to add shorter, more powerful workouts to your gym routine is to try high-intensity interval training or HIIT training. Put simply, this is the method of dividing your overall workout into blocks of intense exertion along with designated times for rest.
Focus on exercises that get your heart rate and lungs working to their top capacity, and sustain the movements for a few minutes at a time. Of course, if you have any cardio or health concerns, talk to your doctor before trying a HIIT routine. It is also recommended against for those just starting out in their fitness routine.
3. Add Protein
After an especially exhausting workout, your muscles need to rebuild themselves. This is true for both cardio-centric exercises as well as strength-building ones. To amplify the results you’ll see and improve your body’s ability to bounce back, it can be helpful to add an element of protein into your post-workout meal or snack.
A simple protein shake, made with either whey or soy, is a great way to recharge and refuel after your time at the gym. You can also find protein bars and other snacks that make refilling on the go both simple and quick.
While you sip or munch, you’ll be helping your body repair any damage it sustained during your workout. You’ll also give your immune system a boost, rebuild your stored glycogen, and regrow your muscles. It’s a simple trick that can cap off a great session and help you see results quicker.
4. Pump the Right Tunes
It might sound unimportant, but the idea that the right music can affect your workout is backed by science.
While there is no one-size-fits-all playlist that will make you magically grow those muscles you want, your best bet is to stick to jams that make you feel seriously inspired. From the soundtrack to Space Jam to Madonna, anything goes. One rule? If it puts you to sleep or makes you want to cry, save it for another time.
Instead, invest in a great pair of workout headphones and turn up the dial on those energy-infused rockers that make you want to holler, howl and show your strength. Start the playlist while you’re on the way to the gym and let that feeling follow you.
5. Do a Digital Detox
One surefire way to get less from your workout? Hop off the treadmill every five minutes to respond to that group chat, take a picture of your gear or post on social media.
Not only are you allowing your heart rate to fluctuate as you momentarily disengage, but you’re also losing that valuable mental focus. If you must have your phone on you, activate airplane or vibrate mode. Otherwise, leave it in the locker room.
6. Know Your Weights
You might be tempted to grab the heaviest weight at the gym to push yourself and look cool, but take a step back from those dumbells.
Using a too-heavy weight is just as ineffective as using one that’s too light. When you try to lift a boulder, chances are you can’t do many repetitions, if any at all. The ones you are able to manage are likely not executed properly.
On the other hand, a too-small weight isn’t activating your muscles effectively. The key is to find that sweet spot. Ideally, you want a weight that requires effort to lift and move but isn’t uncomfortable to curl.
It might take some trial and error but look for one that allows you to finish out your rep set. You want to challenged and struggling just a bit on the last few reps, but not throughout.
7. Journal Your Workouts
Just as a dieter monitors what he or she eats, if you want to get the most from your gym exercises, it’s helpful to write down your progress.
Keep track of when you exercised, what you did and how you felt. You might keep your notes in an old-fashioned notebook or on a fitness app. Either way, be specific. Note how many reps you did, what weights you used and any other important details.
When you go back the next time, take a look at your notes and see where you can push yourself a little. Add a few more reps, use a slightly heavier weight or incorporate a new machine you haven’t used yet.
8. Focus on Compound Movements
Wondering what to do at the gym? Your best bet is to find exercises that pull double or triple duty.
Known as compound movements, these are ones that work for more than one muscle group at a time and at least two of your joints. While there is a time and place for bicep curls and other routines that laser-focus on one area, compound workouts are a great way to maximize your time.
As you do these moves, you’ll build muscle mass, exert more energy, and burn more calories. Not sure where to start? Try a simple lunge or squat. Or, take that bicep curl a step further and flow into a shoulder press.
9. Find an Exercise You Love
It sounds simple, but one of our best workout tips is to find a workout routine you actually enjoy doing. If you aren’t passionate about something, your initial enthusiasm will only take you so far. After that, you’re just going through the motions, often to no avail.
Our interests and goals change over time, so don’t be afraid to reexamine your routine every so often to make sure it’s still enjoyable.
Whether you love running, biking, hiking, lifting or anything in between, find a workout that brings you alive both physically and mentally. That’s the only way to ensure you stick with it in the long run.
Still, need a little motivation to summit that mountain ahead of you? Try reaching out to a personal challenge coach who can encourage you to push ahead on your fitness journey.
10. Fine-Tune Your Form
All the repetitions in the world won’t give you results if you’re not doing them correctly. While it’s fine to add on more weight as you grow stronger, make sure you’re not sacrificing your form as you do so.
This is where a personal trainer can be valuable. Work with one at your gym to make sure you’re performing each exercise the right way. Doing so can help you prevent injury and safely engage all the muscles you’re supposed to be working.
While you’re still learning, stick with a lighter weight and focus on maneuvering it before you build up to a higher level.
11. Train Your Brain
Exercise is as much about mental strength as it is about physical. To this end, it’s helpful to focus your mind on each part of your workout as you’re going through it. Think about the muscles you’re activating, your posture, and the form you’re trying to maintain.
As you do so, you’ll automatically become more invested in the routine rather than just going through the motions. If you find yourself spacing out, talking with others around you or watching the television screen too often, take a break to re-center.
12. Get More Rest
If you think your muscles are working during your workout, you should see them afterward. As your body repairs itself from the exertion and strain you put on it, this is a valuable and important time in your fitness regimen.
If you’re pushing through back-to-back workouts without resting in between sessions, you’re denying your body that vital time. It’s no wonder, then, that you haven’t seen the immediate results you’re looking for. As your muscle fibers are put to the test, they develop small tears that must heal to grow.
Moreover, the next time you visit the gym, you’re not only sleep-deprived and sloppy, but you’re also setting yourself up for injury.
Though it might be against your nature to indulge in rest, it’s essential that you do so. If you suffer from insomnia or have a difficult time falling and staying asleep, it’s worth a call to your doctor to address any underlying health conditions that might be attributed to the issue.
Ace Your Next Workout With These Gym Tips
We all want to make the best use of our time at the gym. It’s why we make the trek up there, gear up and carve out space in our schedule to sweat. Yet, it’s frustrating to think that you can put so much into your workout and still feel dissatisfied with the results.
That’s where we come in.
Our team of coaches is dedicated to making sure you don’t run through your next workout aimlessly. We’ll work one-on-one with you to help you define, refine and achieve your fitness goals. From the foods you eat to the routines you perform, we understand that great health is a lifestyle, not a fad.
If you’re just getting started, Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.