Monday Motivation // Beat Your Fitness Rut With These 7 Tips
I was about to start this post out by saying something witty about having a case of the "Mondays" but then I was all like, isn't that creating a reality of Mondays being crap?! Yes, yes it is. SO, instead let's all agree to be VERY excited about the fact that it's Monday, the start of a fresh week with nothing but fabulous things ahead of us.
I can sometimes be a creature of habit, especially when it comes to my workouts. I want to just go do my usual thang and sometimes I forget to put my positive pants on and head into a sweat sesh with the mentality of just getting it over with. This equals a crappy workout with equally crappy results. Getting out of our comfort zones is GOOD for us, work harder = see better results. Sometimes this is easier said than done. It can take a little more effort mentally to get out of our comfort zones to see the results we want, so to take the pressure off of your already full mind, I asked my gal pals over at Fablectics for some tips about how to change things up so I push a little harder during workouts. Enjoy!
In order to build a lean body and decrease fat, it's important to place an emphasis on switching things up, using interval training and effectively working out to get the most bang for your buck. Consider these tips to help you build the body of your dreams.
1. Get a workout buddy.
Reaching fitness goals can be really challenging. If you have someone by your side who's committed to cheering you on, you're more likely to reach your goals. Ask your workout partner to keep you accountable with planning a workout routine, keeping track of your progress and infusing a wide variety of fun exercises into the routine to keep things interesting. Remember to be flexible with your workout buddy. If they can only work out on certain days, be accommodating to that. If they're at a higher level than you, this will be good for helping you step your own workout game up.
2. Blend cardio, circuit and strength training together.
Sprints, jump rope and jumping jacks are all good examples of cardio interval training. These exercises are excellent for spiking the metabolism and increasing the heart rate. You'll end up burning a lot more calories and these exercises utilize different muscle groups as well. This is one of the best ways to get and feel the workout long after it's over.
3. Utilize failure.
A lot of times, people stop just when the exercise feels too hard and impossible. Truthfully, the best results happen past the comfort zone. Once you feel like you can't do another rep, push through and do a "forced rep." Make sure to maintain proper form and use the help of a spotter if necessary.
4. Try hills.
Walking up an incline of a hill is an automatic workout. Whether you use the hills in your neighborhood or turn up the incline option on your treadmill, try to work upwards for a harder yet more fulfilling workout. It will burn more calories as well. Studies from the University of Georgia prove that running uphill can encourage 9% more muscle with each step as opposed to regular walking on a level plain. Hill workouts encourage the oxygen to flow and they give the body more stamina. If you'd like to have a great-looking butt in your favorite pair of jeans or Fablectics gear, climbing hills will help tremendously.
5. Use the pre-exhaust method.
The point of the pre-exhaust method is to work a muscle group to the point of exhaustion through compound movements on the same muscle. It's important to do a proper warm-up before doing these types of exercises. When you exhaust the muscle, you'll be able to lift more and increase the amount of weight you can carry over time.
6. Try a Fartlek.
'Fartlek' is a Swedish term that means "speed play" or "slow fast." It's a type of interval training helps the body increase its endurance and speed. Fartleks are completed on a track and involve speed exercises followed by an active recovery period. Various terrains and speeds will help this workout become incredibly impactful.
7. Give your body the correct fuel.
With these types of high-intensity workouts in your routine, it's normal to feel hungrier. This is because as the muscles increase, so does the metabolism. Don't waste the hard work of your exercises on poor nutrition. Opt for whole grains, lean proteins, fruit and vegetables to satiate the appetite. For an optimal lifestyle, good rest, recovery and energy for the next workout, eat these healthy options.
When starting out your new HIIT workouts, place an emphasis on your form and start with lighter weights. This is all in an effort to increase your endurance over time. Adding variety will help your body burn fat and become lean. It'll all take time so remember to give the body some time to get used to the new exercises and make sure the body has time to rest and recover.