Tired of your old workout routine? Want to get better results in less time? If so, tweak your diet and training plan! Simple tricks, such as loading up on protein and swapping cardio for high intensity interval training (HIIT), can make all the difference.
Your body has an amazing ability to adapt to exercise. This may lead to plateaus, fatigue, and loss of motivation. Thus, it’s important to keep your workouts varied and make exercise fun. On top of that, nutrition accounts for over 80 percent of your result. What you eat can make or break your progress.
Ready for a change? Follow these four simple steps to supercharge your workout:
Try Bodyweight Exercises
Push-ups, pull-ups, burpees, plank jacks, and other bodyweight exercises can free up your time and boost workout intensity. These movements require little or no equipment, so you can exercise anytime, anywhere. When done regularly, they increase muscle size and strength, speed up your metabolism, and torch fat.
Bodyweight exercises are perfect for both cardio and strength training. Whether your goal is to build muscle or get leaner, look no further. A few weeks from now on, you’ll be stronger, faster, and more athletic.
Switch to HITT
Minute per minute, HIIT is better than cardio for weight loss. Also known as high intensity interval training, this workout method kick-starts your metabolism and ignites fat burning. Due to its intense nature, it raises your heart rate and aerobic endurance. Not to mention that you’ll save time!
Tabata, the shortest HIIT workout, takes just four minutes to complete. Other HIIT protocols take 10-15 minutes. Thus, you’ll get better results in less time. High-intensity interval training improves insulin resistance, restores hormonal balance, and lowers blood pressure. The best part is that you will burn calories during AND after exercise.
Focus on Heavy Lifts
Regardless of your goals, compound exercises should account for at least 80 percent of your workout. Deadlifts, bench presses, squats, lunges, and other heavy lifts increase muscle size and strength while burning fat. These movements will send your metabolism into overdrive, so you’ll burn more calories at rest.
One of the main benefits of compound work lies in its ability to increase anabolic hormone levels. Multi-joint exercises stimulate the release of testosterone and growth hormone, leading to faster gains in muscle size and strength. Don’t freak out – this doesn’t mean you’ll get bulky. On the contrary – you’ll shed stubborn fat, build lean muscle, and tone your body from head to toe.
Boost Your Protein Intake
Exercise and nutrition are equally important. Protein, one of the three macronutrients, fuels your gains and improves sports performance. It also keeps your bones strong, suppresses appetite, and promotes fat loss.
A high-protein diet can help you get leaner, stronger, and more athletic. It’s also a great way to curb sugar cravings and boost your metabolism. Choose lean protein sources, such as tuna, salmon, tilapia, poultry, lean meat, and eggs. Nuts are seeds are rich in protein too – just make sure you watch your portions.
If you’re a vegan, get your protein from lentils, chickpeas, quinoa, tofu, tempeh, almonds, and pumpkin seeds. Pea and hemp protein shakes can help too. As a rule of thumb, consume at least one gram of protein per pound of body weight.
These simple changes can take your workout to a whole new level. The key is to be consistent, train smart, and eat clean. Give it a try – it’s never too late to get started!
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