The changes that occur in your body are dependent on the level of stress the body undergoes. It is in this manner your body also conform to the type of exercise you put it through. If you've been stuck at the same level of muscular and strength development for too long, you may need to change your workout regime and make it more demanding. Here are quick strategies, techniques, and tips to help you dial up the difficulty.
- ATTACH BANDS OR CHAINS TO A BARBELL MOVEMENT
Sometimes you may have to use chains to make your workouts more challenging Chains help to bring a Linear Variable Resistance Training to your workout as most of the weights of the objects you lift do not change. The load increases as the range of motion increases, the load also increases when training with bands, the further the stretch, the greater a band's resistance becomes.
- STOP, DROP, AND GROW
Stripping or drop setting is an advanced training technique that's both effective and easy to learn when you need to add some levels of difficulty to your workout. For example, if you are using 225 pounds on the bench press for a maximum of 10 reps. You might be unable to complete the 11th rep with the same 225 pounds, then you can modify a bit by reducing the load to 185 or 165 pounds so that you can perform a couple more reps.
- GET OFF THE MACHINES
Machine training is not as effective as freely training on your own. Hence, it is advisable to get rid of your machine training workouts. You can engage in squatting, pressing, or do rows and other big lifts and you can increase the intensity at will. Free weights allow more of your body muscles to be involved in balancing and stabilizing the weight. This will enable you to burn more calories.
Nutrition Tips to Make your Workouts Effective
Nutrition experts established the following as some of the ways to make your training effective to get desired results in no time;
- RUN HUNGRY
Whether you want to slim down or bulk up to look leaner, it is more than just hitting the gym it entails being prepared mentally and physically. The most effective time to hit the gym is soon after you wake up before you take breakfast; this is a proven strategy for lowering body fat. Hit the gym on empty stomach to do some treadmill sprints to burn fats. During this time, your body is in a deficit of calorie, and it will easily ignite your body's fat-burning ability. Glycogen levels are depleted overnight while you are asleep, so your body will utilize body fat as an energy source.
- BUT FUEL YOUR MUSCLES TO GIVE THEM A LIFT
Although doing cardio in a fasted state is a good plan for improving insulin sensitivity and burning, you should pre-fuel before engaging in a weight workout. If your workout session will be intense it is advisable you eat at least 30 grams of carbohydrates before you commence exercise.
- STAY AWAY FROM SPORTS DRINKS
Ensure you stay away from sugar-dense drinks such as Gatorade or Vitamin water especially if you have just worked out for a short period. These drinks contain more calories than what you have burned off. You can only consider these drinks only when you have worked out for over an hour, and you have an increased heart rate. In as much as these drinks can help to prevent being dehydrated, caution should be traded in taking them.
- REMEMBER TO REFUEL
Your pre and post workout nutrition is the most important meals in achieving your fitness goals. Eating well after workout sessions help to decrease protein breakdown, replenish glycogen levels, build the muscle, and increase protein synthesis. Greek yogurt and egg-white omelet are a great example of meals you can take after an intense workout session.