Are you going to the gym faithfully, but not seeing the results you were expecting? Well, here are 7 tips that will help you get the most out of your workouts.
1. Do an active warm-up and save the stretching for after workouts.
The goal of the warm up is to raise the core temp of the muscles. Stretching after a workout ensures that your muscles are warm and pliable for the best stretching results.
2. Increase workout intensity.
Workout intensity plays a key role in your workout effectiveness. Try increasing intensities for bursts of 45-60 seconds followed by breaks of 60-90 seconds. Pay attention to your P score (average effort) after your workout and look to increase this score by a couple of points each time you do the same workout. Doing the same workout in less time will naturally increase your P score.
3. Increase your repetition speed.
If you’re using weights, moving the weight faster you recruit fast twitch muscle fibers. Fast-twitch muscle fibers are responsible for powerful movements, so account for muscle bulk. Bigger muscles burn more calories; so bulk-building, fast-twitch fibers require more calories for maintenance. Also, if you stimulate fast-twitch muscle fibers while exercising, your body will continue to burn calories and fat for up to eight hours after the session. This is in contrast to doing exercises that activate slow-twitch fibers, which only burn calories and fat for about an hour after your workout.
4. Mix up your efforts.
While training to failure is something you should not do every day or on every set, try mixing up your efforts. With the help of a spotter, challenge yourself to go to failure on your last set of each exercise… and then do 2-3 more reps just to push yourself.
5. Do your cardio right after weight training.
By doing this you’ll burn the majority of your glycogen stores (a form of glucose) first, leaving your cardio to be all about burning fat.
6. Workout in a group.
Accountability, camaraderie, and motivation are just a few of the benefits of working out in a group. Use PK Fitness to connect with old friends, find some new friends and build an accountability and support group around your fitness.
7. Listen to music.
In a 2012, Costas Karageorghis of Brunel University in London, an expert on the psychology of exercise music wrote that one could think of music as "a type of legal performance-enhancing drug.”
As always, let us know your feedback. Have a great workout!