Workout Makeover for Fast Results
Struggling with a weight loss plateau? Tired of your old exercise routine? If so, give your workout a makeover! Simple tricks, such as switching to HIIT and taking shorter breaks, can take your training session to the next level.
Your diet plays a role too. What you eat can make or break your progress. Not even the best training plan can compensate for bad eating. Thus, you need to clean up your diet and adjust it based on your goals.
Ready for a change? Here are four simple steps to supercharge your workout:
Step 1: Cut Your Rest Time
Short rest periods will lead to a more intense workout. This will increase your metabolism and energy expenditure. Your training sessions are going to be more challenging, leading to fat loss and hypertrophy.
Even though longer rest periods allow you to lift heavier, short rest intervals work better for fat loss. It all comes down to your goals. The amount of rest between sets has a direct impact on workout safety, efficiency, and intensity.
To build muscle and strength, rest for three to five minutes between sets. To lose fat and boost your anabolic hormones, keep your rest periods under one minute.
Step 2: Emphasize Heavy Lifts
Push-ups, military presses, deadlifts, squats, and other heavy lifts should account for at least 80 percent of your gym time.
These compound exercises speed up your metabolism and increase testosterone levels. Compared to isolation work, such as biceps curls and triceps dips, they elicit larger hormonal responses. This helps improve your body composition, promotes muscle growth, and makes you stronger overall.
For hypertrophy, complete three to four sets of 8-12 reps each per exercise. To gain strength, stick to the 3-5 rep range. To slim down, use drop sets, super sets, forced reps, and other lifting techniques that require more reps.
Step 3: Swap Cardio for HIIT
Without a doubt, steady state cardio has its perks. When combined with clean eating, it supports fat loss and boosts your health. The downside is that it burns both muscle and fat. Too much cardio can lead to muscle loss, low energy, fatigue, and even weight gain. These issues are due to the increase in the stress hormone cortisol levels.
High-Intensity Interval Training has none of these side effects. On the contrary – it helps build and preserve muscle, increases fat loss, and kick-starts your metabolism. In the long run, it improves cardiovascular health and lowers blood pressure.
On top of that, you’ll get better results in less time. HIIT workouts typically last for 10 to 15 minutes. Tabata, the most challenging routine, takes just four minutes to complete. You can do HIIT at home, at the gym, or on the go. The key is to work out at high intensity.
Step 4: Get More Protein
Don’t overlook the importance of a balanced diet! Load up on high-protein foods to boost your performance in the gym. Fish, poultry, eggs, lean meat, nuts, and seeds should come first on your list.
A high protein intake can lead to faster gains in muscle size and strength. It also increases your basal metabolic rate, so you’ll burn more calories throughout the day. Moreover, this nutrient suppresses hunger and sugar cravings, which makes clean eating easier.
Remember that consistency is the key to success. Eat clean, stick to your workouts, and keep your routine varied. Get plenty of rest so your body can recover from training and perform at its peak.