July 02, 2016

Want to feel better, look your best and live longer? There are small things you can do and steps you can take to get there the easy way, but this requires ambition and perseverance. These tips will help you get where you want and you’ll soon discover it’s easier than you thought   

  1. Eat clean once and for all!

You’ve heard this again and again: eating healthy is the backbone for achieving the results you want. Yet you continue to have those unhealthy escapades and lie to yourself that it won’t count since you’re eating clean the rest of the time. Cut all the bad unhealthy foods for 90 days and see the results. Do it right and do it today!

  1. Change the way you exercise                                

There's a saying, “if you want to keep on getting what you’re getting, keep on doing what you’re doing”. This couldn’t be more specific when it comes to training. Stop those long chat breaks with your partner and those ineffective hours spent at the gym and start training hard. Set some goals and train so you can achieve them. Studies have shown that HIT (high intensity training) will have a huge impact on your muscle gains or your weight loss. Limit your rest times to 30-45 seconds between sets. 

  1. Find your “perfect weight”                                              

Finding your perfect weight to train can be hard. You have probably heard a wide range of advice from everyone you know who works out. You need to understand this: everyone is different. The perfect way to find your ideal weight is by observing how much time it takes you to fail on a set. If you use a weight that will make you fail between 30 and 40 seconds then you found your ideal weight, if you’re failing at 20 seconds you can be sure that weight is too heavy.

  1. Prepare yourself mentally

Mindset plays a huge role when it comes to getting results and training hard. You should set clear goals, achieve them and feel good about yourself. These little victories matter a lot in the long run. A cool tip which works great is looking at your dominant hand when pushing up…being the stronger one it will react first under the weights pressure and give you a sense of control and power. Studies have also shown that even listening to your favorite music can expand your blood vessels by 26% and help you have more stamina during your workout.

  1. Embrace change

Often times when you are doing the same exercises again and again your strength seems to diminish and you see your body adapting to the routine. This is bad.  Your body should not know what’s coming next. To make sure this doesn’t happen, you should make some changes in the way you do your workouts: change the number of reps, change the tempo, and change the time of the day you are working out or try some new types of exercises.

Follow these guidelines and you’ll be on your way to better results in the gym. Don’t fall into the trap of being content with little. If you know you can do more, go for it and be the best version of yourself!

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