There is no magic formula when it comes to losing weight and building muscle. Hard work, dedication, and working out smart are all traits to live by in the workout world. Here are five ways to get results faster when it comes to lifting weights:
Keep a workout log: It’s called progression and is often the most overlooked part of achieving results. Keeping track of the weight used and repetitions performed while strength training is essential. This will help make sure that each workout is an improvment on what was done in the previous workout.
Lift weights slowy with perfect form: Time Under Tension is the buzzword these days but it has been around for a long time. While lifting weights, move the weights slowly and control each part of the motion with no cheating. A good rule is to take between 2-4 seconds to lift the weight and 2-4 seconds to lower the weight. Lifting weights slowly with perfect form eliminates not only prevents injuries but it builds muscle and burn fat faster.
Work harder not longer: Perhaps the single most important factor in achieving fitness goals is giving maximum effort when lifting weights. It’s not about lifting heavy or doing things that are dangerous in the gym. It is about lifting weights that feel heavy to you and pushing harder than in the previous workout. This ensures the body never adapts and is constantly stimulated to change.
Make sure to have enought recovery: This goes hand in hand with giving maximum effort. The best way to recuperate is by taking a day off in between each workout. A three times per week Monday-Wednesday-Friday workout program is perfect for achieving the best results. This allows for maximum stimulation while having enough time to recuperate and build muscle for next workout.
Less cardio but more intense: Seen a long distance runners physique compared to a sprinters? The long distance runner looks emaciated and the sprinter who has the muscles of a Greek God. It’s important to keep as much muscle as you can because muscle is the engine of the body driving everything from your metabolism to moving better. People love to spend hours on the treamills or spinning classes which can actually be counterproductive as the body ends up burning both muscle and fat. When it comes to cardio, do no more than 30 minutes three times per week and do interval training to achieve the best results.
If any of the above tips are forgotten while working out, a good rule of thumb is to see what everyone else is doing in the gym and do the opposite!