Ever start a fitness plan or workout program only to feel like it's just not giving you the results you want? There are a lot of small shifts you can make to boost the power of your workouts. Read on for five of the top strategies that will get you more from your training sessions!
The best way to increase your performance and to make sure your muscles are ready to work is to do dynamic (moving) stretches that mimic the movements of your workout. For example, if you’re going to be squatting with weights, you’ll want to squat with bodyweight first as part of your warm-up stretch sequence.
This not only helps you avoid injury, it also allows you to perfect form without the intensity or added weight of your actual workout. Dynamic stretches are ESSENTIAL for more effective workouts. Plan to do between 5 to 10 minutes.
I joke with clients that spending more than 60 minutes on a workout means you’re either resting too much or you’re doing too much. Because the reality is that most people pack way too much into a workout, thinking that more is better. It’s not. So rather than wasting time moving between tons of exercises, master a handful.
When I developed my online training programs it was in answer to this question: “How can I help people focus better on what they’re doing in less time?” That is where I got this lovely little formula of 10 per 30 which works WONDERS!
You could even do less exercises than this but rarely should you do more if you really want to get the most of your workouts.
Sick of hearing trainers say, “And now pulse…”? Well, we’ve got your best interest at heart because movements like pulsing allow you to work muscles in different ways and the more your body is challenged, the more it changes.
What’s even better than pulsing movements is what I call the Ultimate Burn Combo. This is a sequence of: full range movement, half range movement, pulsing and an isometric hold. It is a SERIOUS muscle scorcher!
An example of the Ultimate Burn Combo would be to do x10 full lunges, come up halfway in lunges x10, lunge pulses for x10 then a hold for 10 seconds. You will hate these while you’re doing them but love them after.
These are exercises that require power (strength + endurance) in short bursts. People often associate running or burpees with explosive movements but those aren’t the only choices. You could also do kicks, punches, etc. Any movement that has you moving fast from a position of rest can be an explosive movement.
As a general rule, try to include at least one explosive movement in your workouts a few times a week. They will increase your stamina, strength and overall muscular definition. This is why I have them in almost all my workouts in The Rio Project – because clients get major results faster.
Related to number two, this strategy is all about doing more with less. You can work out more effectively if you increase your effort in a shorter period of time. This is the philosophy behind Tabata and HIIT workouts and the results speak for themselves.
Now, you don’t have to go do a high intensity workout to see a change but you should adopt the philosophy of shorter rest periods between exercises and between sets in order to increase your stamina and muscular endurance.
I have clients that don’t run but could keep up with sprinters just because they’re used to the short rest intervals in my programs (think 15 seconds on average and never more than 30.) The benefit of this strategy is that you can have a shorter workout overall because you’re training smarter.
Are you ready to get fitter and healthier but short on time and need some extra support? The Rio Project could be a fit! If you're prepared to commit to training regularly, eating healthier food and building stronger habits, YOU will see change unlike what you've done before. There is no dieting, calorie counting, high impact exercises or running, just smart choices that add up. Each Rio Project includes:
You ready to finally get stronger, fitter and healthier on your own terms? Learn more about the Rio Project here.
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