When it comes to exercising, it can be easy to fall into a rut and become complacent with what you do and what you are doing. It is only natural for weight loss and gains to plateau after some time, significantly if you have fallen into a habit of familiarity and end up doing the same type of workout repeatedly.
“The definition of insanity is doing the same thing over and over again and expecting different results.”
This goes for anything in life. When you are working out, your body will become accustomed to the type of exercise you do and how you do it. You need to be constantly looking for new challenges to push your body and define your goals in a way that works for you.
Read on to find out the best ways to maximize your workouts.
Before you think about pushing yourself harder, you need to address how you fuel your body before and after exercise. Using high-quality supplements to enhance your energy levels and give you can be found on killer deals and are easy to incorporate into your fitness routine. Protein shakes can be taken before or after your workout as your body will need to use them regardless, and studies have shown it is beneficial to take both before and after exercising. Energy supplements and pre-workouts can give you a boost or push through more challenging workouts.
Avoid Over Exercising
When it comes to exercising regularly, more is not necessarily better. It is possible to overdo your fitness regimen. A recent study revealed that persons who exercised for 60 minutes per day lost less weight than those who exercised for 30 minutes per day on average. One of the most significant explanations for this discovery is psychological rather than physiological.
The good news is that when it comes to exercise, moderation works to your advantage. People who engage in a lot of physical activity feel justified in indulging in other behaviors that harm their health. They “use up” their willpower at the gym, just to let it go in their off-hours by overindulging in food or alcohol. This is a process known as ego depletion.
Combine Strength and Cardio
Increase your metabolism and keep your heart rate up by alternating between strength and resistance exercises that target different muscle groups. Cardio intervals, such as jumping jacks, jump rope, or sprints, between strength and resistance exercises, will help you burn more calories and keep your heart rate up. A break between strength workouts is not required because of the changeover between muscle groups during each repetition. This method burns more calories during the activity and for a more extended period following the workout. It also has the additional benefit of increasing muscle mass and metabolism.
Add in Inclines
Incorporate an elevation into your treadmill or seek out a neighborhood that has hills to run through. Even a 2 percent incline will make you work harder, which will result in you burning more calories as a result. Compared to walking at the same intensity on flat ground, researchers at the University of Georgia discovered that uphill running stimulates 9 percent more muscle with each stride.
In addition, as opposed to conventional walking, hill walking will increase the amount of oxygen that flows through your body more quickly, allowing you to create more stamina. Hillwalking is a terrific technique to get our bodies in shape and to burn calories. In contrast to running, it does not place a significant amount of strain on your knees or feet. Make sure you warm up appropriately and stretch afterward, just like you would after any other physical activity.
Don’t Exercise Hungry.
When you exercise when you’re hungry, you risk falling into one of two bad situations. The first is based on physiological principles. It is possible to function at less than your maximal capacity if you are hungry due to a lack of nutrition. It is also possible to pass out. The second reason not to exercise when you’re hungry has to do with your mental state. It is more probable that you will overeat following your workout if you feel hungry while exercising. This is down to your brain perceiving your post-workout meal as a reward for your training.
When looking to enhance your workouts, you should never increase by more than 10% of what you are currently capable of. Take it slowly and increase at a rate you can sustain to avoid burnout or injury.