Dirlocate.com Free Directory

How to take your workout to the next level

Obvious ways:

Do more (in order of effectiveness)

o Time – spend an extra 15-30 minutes at the end of your current workout doing a cardiovascular exercise like jogging/ running, spinning or the elliptical machine. Do this about 2-3 times per week and you’ll burn tons extra fat calories.

o Days/week – It’s safe to say that for most people an hour long strength building workout with some cardiovascular exercises mixed in will burn anywhere from 350-600 calories in an hour. By increasing the number of these types of workouts you get in a week you’ll obviously burn more calories and start seeing more results!

o Weight – don’t opt for the lighter resistance; increase the amount of resistance you usually use, even if it’s just 10%. Increasing the resistance will make your body work harder and will burn a few extra calories.

o Repetitions - Instead of doing 10-15 reps of an exercise, increase it to 20-25 reps. The best way to tone muscle is to use it over and over again. 10-15 reps is a good start, but once you get use to doing something, it’s time to change it up and adding additional reps should do the trick.

o Use Training Variables - Training variables are things you can do to change how an exercise is preformed. A couple examples include: change the speed at which you perform the exercise (go faster or slower), change the grip you normally use to perform an exercise, or do a mega set (this is where you do three exercises back to back to back then start over again).

Eat less

• Eating less isn’t the same as skipping meals. The goal should be to eat smaller meals more often. Skipping meals slows down your natural metabolism while eating on a schedule will keep your metabolism working at a higher rate.

• Cut some of the carbohydrates. FACT: one ounce of carbs (bread, pasta, rice) has about three times as many calories as one ounce of protein. So, cutting the amount of carbs in your diet will cut many of the calories in your diet as well.

Less Obvious:

• Stop talking during your workout. When you are talking you are detracting from the effort you should be putting into your workout.

• Focus on each exercise you perform, better yet, focus on each rep you perform.

• If out on a run, bike, swim or any cardiovascular event; have a goal. Don’t just go for a run. Your goal can/should be time or distance based.

• During your sets – Avoid taking all the small breaks.

• Gadgets – yes, add something extra to your workout and reap all the benefits.

Tom Kalka is the author of this article on Fitness advice. Find more information about Personal training here.