subject: 10 Ways to Get the Most Out of Your Workout [print this page] 10 ways to get the most out of your workouts!
1. Complex compound exercises Do compound movements (training multi joints at a time) will place a much larger demand on your body than doing isolation movements (single joint exercises) Let me ask you a question...What is more challenging for most people doing a standing dumbell curl or doing a lunge with a dumbell curl at the top of the movement? Doing complex compound movements will utilize as many muscles as you can and burn the most calories in the shortest amount of time. Examples: dumbell rows, shoulder presses (add squat or lower body exercise with it) push ups, squats, etc
2. Do Group exercise with other motivated people. When you have a strong support group of like minded people your power is multiplied many times over. At Michigans Adventure Boot Camp for example the group is especially unique because its women only and the women feed off of each others energy.
3. Work with a Coach- Take the guesswork out and go with a proven program thousands have used previously. If it's worked for many others chances are it can work for you. Sort of like a franchise. McDonalds has a systemized approach to business and even people without business educations can purchase a McDonalds and plug into their system and get similar results which is a successful business. For ex. Michigan's Adventure Boot Camp has worked with thousands and we have a system that works. You show up and our coaches simply show you what to do which may save you time and frustration.
4. Workout the same time each morning so there are no excuses later in the day. Studies show that people who engaged in an exercise program first thing in the morning had better results and were more consistent over time. If you dont take time to plan your workouts or schedule them.... then your planning to fail.
5. Get a lot of variety in your workouts. At boot camp for example we never do the same exact workouts twice so your always being challenged. If you do the treadmill for 30 minutes regularly at the same speed you basically build up your threshold so after a while your no longer buring the same amount of calories for 30 minutes. Your body is not being challenged any longer.
6. Intensity - decrease the rest time time, increase the weight, change tempo and speed, rest/pause, intervals, burst training, partner drills, do unilateral exercises instead of bilaterally.
7. Train to your favorite music. Play high tempo music or your favorite motivating songs, keep the beats per minute over 115.
8. Stay out of the gym Change your environment. Get out of the same gym routine and do something different like train outdoors.
9. "WHY" What is your motivating factor? We don't get up and workout because we simply love the exercises. We love the outcome of what these exercises will do. Get excited about accomplishing your WHY! Maybe your getting married soon and you want to look absolutely amazing! Imagine as though you already accomplished your dream. What would it feel like, what would you smell, what would it look like, what would you hear as you walk down the isle? What would people be saying about youWould they be talking about how stunning you look? Imagine it in as much detail as you can.
10. Use different Equipment- Try something different like use props in the environment like benches, stairs, hills, and curbs. Be creativeuse BOSU balls, medicine balls, barbells, dumbbells, balance boards, jump over hurdles, agility ladders, and run through cones.
We do all of this at Michigan's Adventure Boot Camp. We take the guesswork out...gradually making each workout more challenging than the next one so you are constantly making progress without even realizing it!
So there you go...10 major tips on getting the most out of your workouts!
The results will comes faster than you ever thought possible.
David Krainiak, Michigan Adventure boot Camp, Michigan trainer
