Simple changes to your exercise routine can quickly improve your muscle strength and boost your fitness results.
- Avoid doing the same workout two days straight
Repeating the same workout pattern, intensity, or duration on repeat, won't get you fast results.
Your body quickly adjusts to the volume of your daily workload, and you hit a weight loss plateau.
Fast Fix: Develop a workout schedule that involves different activities, different intensity levels, and different session lengths.
How: Remember, high intensity is really effective for building muscular endurance.
If you normally do 20 minutes of cardio, keep that activity on your workout schedule two or three days per week.
But as an added challenge, increase your cardio sessions to 35-45 minutes one day during the week.
On the remaining days, using your own body weight and add in simple press-ups and squats.
- Combine Caffeine with Protein
Studies show that caffeine helps the body burn fat and can also speed up your metabolism. Combined with protein, you also recover faster with less soreness.
Fast Fix: With protein keeping you feeling fuller for longer, and coffee boosting your perception, you're able to increase your physical activity.
How: Many brands produce ready-made protein shakes (with caffeine), but the cheaper option is to prepare it yourself with whey protein and a cup of coffee!
The trick is, mixing the protein into some cold water first, and then adding it to your coffee.
- Don’t forget recovery
Your after-exercise recovery routine has a big impact on your fitness gains and sports endurance.
Fast Fix: Immediately after you lift, your body begins repairs, but it needs your help. REST - Repair, Eat Sleep, Time.
How: Repair: Make sure you allow at least 20 minutes after a workout to cool down and stretch, it's a great way to relieve tension and downplay the soreness later.
Eat: Feed your muscles. Post-workout protein is vital. Depending on your bodyweight 20 -35 grams of protein, for women, after each workout is enough.
Sleep: Make changes in your day that allow you to go to bed earlier as this is what your body needs to restore itself. A minimum of 7 hours is the ideal target to hit.
Time: Too much stress can drastically inhibit your recovery time between workouts. Take steps to reduce your stress level to ensure you can bounce back faster.
Weave each of these tips into your daily workout plan to ensure that you get the results you want.