How to take your workout to the next level

Are you already in pretty good shape and now need to take your workout to the next level?
Here are some tips and suggestions on taking it up a notch. Some of these are fairly obvious, but some others you might not have thought of.

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 such as jogging / running, spinning or elliptical machine. Do this about 2-3 times a week and tons of extra fat you’ll burn calories. Cardiovascular exercises at the end of the course will use more energy (calories) of fat stored in cells of the body and will produce faster results.
o days a week – It’s safe to say that for most people an hour workout with strength building a number of cardiovascular exercises mixed in somewhere will burn 350-600 calories in one hour. By increasing the number of such courses will get in one week you will naturally burn more calories and start seeing more results!
o Weight – not opt for the lighter resistance, increasing the amount of resistance you usually use, even if just 10%. Increasing the resistance your body will work harder and will burn a few extra calories. This is not about the weight stack, just add more than you are to use. You can always return to facilitate resistance between sets.
o Repetitions – Instead of doing 10 to 15 repetitions of an exercise, increase to 20-25 reps. The best way to tone muscles to reuse over and over. 10-15 reps is a good start, but once you use something, it’s time to change and add additional reps should do the trick.
o Use Variables Training – Training variables are things you can do to change how an exercise is preformed. A few examples are: change the speed of the exercise (going faster or slower to execute), change the grip that you normally use an exercise to perform, or do a mega-set (this is where you three exercises back to back back to start again). There are about 18 different courses in all variables and all good trainer should be able to guide you in the right way.
Eat less

* Less food is not the same as skipping meals. The aim should be to eat smaller meals more often. Skipping meals slows your metabolism, while natural food on a schedule will keep your metabolism working at a higher rate. Stop trying to lose weight by skipping meals, it’s a terribly inefficient technique.
* Cut a portion of the carbohydrates. FACT: one ounce of carbohydrates (bread, pasta, rice) is about three times as many calories as an ounce of protein. So, reducing the amount of carbohydrates in your diet will cut many of the calories in your diet too. (This is not an approval for a low or no carb diet, but a reminder that you do not need to eat bread at every meal, especially in restaurants).

Less obvious:

* Stop talking during your workout. When you call you are undermining the effort you put into your training needs. The rule of thumb should be if you are able to make a call, you are pushing yourself hard enough. It does not matter if you are walking, running or weight lifting, you should not be able to have a conversation. However, you should be able to answer questions (from your coach) with short answers. If you are unable to do this, then you’re probably too hard.

* Focus on each exercise you perform, better yet, focus on every rep you to perform. Pay attention to the muscles contract, think about how you want the muscle to one day look. Focus on your form, your breathing and your range of motion. Make sure you go through the full range of motion and if you are not sure what this means or what the proper range of motion, you should seek help from a professional who knows.

* If a run, bike, swim or a cardiovascular event, a goal. Not just going for a run. Your goal could / should the time or distance based. During your walk, you can further goals such as hanging out with the group that is typical for you, versus content with what you normally do. Or you can sprint hills and jog the hills, another goal is to run a certain distance for the time thereafter, at some point in the future, trying to get faster at that same point. After a goal will help keep you focused and motivated to achieve this.

* During your sets – Avoid all the small breaks. Skipping a rep here and there to rest on a good body resistance on the way down or use momentum or the tension of the muscle are all ways to cheat. Despite your trainers requests, demands and calls, you’re the only one who can actually stop cheating. Pressing those extra few reps and not taking breaks, the muscles become stronger, leaner and will help to burn those extra calories.

* Gadgets – Yes, add something extra to your workout and reap all the benefits. Add a couple of recommended items below to your normal routine and suddenly you see a whole new workout challenge you in new manners. It does not matter if you are a customer or an outdoor conditioning at the house of Personal Training client. These items will work!

o Medicine Balls – Can be used with squats, lunges, abs, running, jumping, etc. (small balls that are weighted and are available in 2, 4, 6, 8, 10, 12 lbs.)
o Weighted vests – Can be used with squats, lunges, running, jumping, etc.
o Bosu Ball – Good for most lower body exercises like squats and lunges, assists in developing the core body to help prevent injuries and back pain.
o Weighted jump ropes – Assist in increasing cardiovascular intensity, thus more calories burned.
o Stability balls – Assisting in developing the core body to help prevent injuries and back pain. (These are the big balls you can sit on)
o Wrist and / or ankle weights – Increase your intensity during the run / walk to get your heart rate to higher and help you burn more calories.

For one-off cost, these gadgets will improve your fitness workout and a great deal.

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