10 Ways to Get More Out of Your Workout Routines
Are you looking for ways to get more out of your workout routines? For the next ten days, I will give you one tip a day to amplify results.
A healthy exercise habit should be a combination of fun and fitness! As the summer approaches, I want to make sure that everyone is getting the most out of their workouts. These ten healthy exercise habits will help you get the absolute most out of your workout without feeling bored or overwhelmed.
Get More Out of Your Workout Routines
May 12th – Tip #1 Set A Goal: Heres where you can have a lot of fun with your workouts and where you can dial things in at the same time. Set a goal, but not just any goal. You want to be specific, the more specific, the better. Saying “I want to lose weight” is ok, but what does that mean.
How much weight do you want to lose, in what realistic time period do you want to lose it in? Once you have the bigger goal decided, get laser focused on smaller goals. Let’s say the big goal is to lose 20lbs in 3 months. The smaller goals would go like this. I’m going to lose 2lbs a week. Now that you know the smaller goal is 2 lbs a week you can decide how you are going to do that. I’m going to lose 2 lbs this week by working out five days this week for 30 minutes. I’m also going to eat clean, healthy, whole foods all week.
You can still get more specific. What workouts are you going to do over these five days? I’m going to follow 21 Day Fix, great now you know you actually are going to workout seven days this week, your goal got adjusted a little bit, and you got pushed a little harder just by deciding on using a program to help you achieve your goal.
Now to address the nutrition, what does clean, healthy, whole foods mean? Make a meal plan for yourself, look up recipes that you want to make and try during this week, go grocery shopping for fruits, vegetables, healthy whole grains, lean protein and healthy fat sources like avocado, hummus, and nuts.
NOW you are on track to achieve that goal to lose 2 lbs this week and ultimately 20 lbs in 3 months, and we’ve even built in a little cushion.
May 13th – Tip #2 Schedule: Create a schedule for your workout routines and stick to it!
Aside from setting a goal, this is the next most important thing to do. Having your workout planned means, you know exactly when and where it fits into your day. I always say schedule your workout like you would schedule a meeting with you boss.
It means it’s a priority to you, nothing else goes in that spot or makes you change that appointment with yourself. You don’t find time for it; you make time for it. You should aim to schedule 4-5 workouts a week. Find the best time that works for you and stick to it. Consistency is key in getting the results you desire.
May 14th – Tip #3 Warm Up: Warming up is an essential part of working out. This might seem like a boring tip, but I promise it’s not. It is imperative to get your body ready for the hard work you are about to do. When you warm up you get the blood pumping, the muscles loosen up and become supple, helping to prevent injury. It also gives you a few minutes to get your mind in the right place, get focused, decide on what is most important to achieve in your workout during this time and GO FOR IT!
May 15th – Tip #4 Form: Proper form is crucial to see the results that you desire. Having good form is the best way to avoid injuries and assure that your workouts are effective. Yep, this is a HUGE one for me. Teachers drilled the importance of form into me as a dancer, and I couldn’t be more thankful. Performing fancy moves isn’t what will get you the best results, but having excellent form will. Start with basic movement patterns and focus on your form.
If you are confused or don’t know what proper form is for the exercises that you are performing, then this is a perfect time to enlist a trainer OR use something like my workout programs on Beachbody On Demand. Not only am I leading you through the workout, but I am also explaining to you EXACTLY how to perform each move. Dial in your form, and you will dial up your results.
May 16th Tip #5 Compete: Better than you were yesterday, that’s the goal. That’s always the goal. You don’t have to compete with anyone else; you don’t have to compare yourself to anyone else. The only person you are in competition with is the person in the mirror. Self-competition is a good thing. You should have a goal, that’s what will push you. So, no matter what workout program you are doing aim to be better than you were the day before.
May 17th Tip #6 Partner Up: Working out alone is great but having a training partner makes it even more enjoyable and will help keep you accountable! Whether it’s an accountability group or a workout buddy, find a partner. Check in with each other on a planned out schedule. Send each other your sweaty selfies to stay on track. Show one another your workout plans, nutrition goals, recipes and meal plans. Share how your day went, your successes, struggles, and wins. Partnering up will make a huge difference in your ultimate success.
May 18th Tip #7 Don’t Multitask: Make sure you don’t multitask your time during a workout. Give yourself the full half hour to be all in with your workout and to get the most out of it. No answering phone calls or texts or checking email, don’t pause for a sweaty selfie photo session, that can happen after the workout. This time is just for you. If you focus and allow yourself to be present in the moment, you will get a lot more out of your workout. You will know when you can push harder, when your form needs a little work or when you’ve gotten so good at what you’ve been doing that it’s time to push to the next challenge.
May 19th Tip #8 Rest & Recovery: People often overlook the importance of rest and recovery. When we have a goal, we want to push as hard as we can till the finish line. The problem with that theory is that all the magic of muscle gain and repair happens when you are resting. You can’t constantly tear your body down and expect it to keep performing at optimum levels. Your body will get worn out; overtraining will set it. Results will slow down if not completely stop.
Taking a rest day is imperative to optimum results. You might be saying “Autumn I’ve done 21 Day Fix & 21 Day Fix Extreme and there is no rest day in 21 days.” Ah, young grasshopper this is where there is still room to learn and grow. The yoga in these two workout programs is what we call active recovery. We are slowing the mind down, stretching the body, and breathing deeply. All these things are vital to resting and recovering.
And then there is sleep. If you have a fitness goal, this is not the time to be burning the candle at both ends. Getting at least 8 hours of good, restful sleep is important to achieve fitness gains. Lack of sleep can make your leptin levels drop. When this hormone level drops too low, it sets off a cascade of other problems so rest up.
May 20th Tip #9 Experiment: Don’t be afraid to try new things! Whether it’s dancing to country music or power lifting, make sure to incorporate some diversity into your workouts. If you do the same thing over and over again, your body will eventually adapt, and results will slow down dramatically. It will also get very boring, so change it up. Try a new fitness class, grab some friends and go for a hike, check out a new workout program that you’ve been eying but have been hesitant to try. You don’t have to be perfect at it, just have fun with it.
May 21st #10 Be Proud: Celebrate your progress, ALL of your progress! Every baby step, every little milestone, and every non-scale win. Acknowledging achievement is important. If all you ever focus on is what you still need to accomplish you will get bored, drained, you will be living in a negative mindset of when/then. “When this happens, then I’ll celebrate.” There are a million small things that have to happen along the path to success and achieving the big thing so celebrate it all and enjoy the fitness journey.
What are your workout tips? Share below or get social with me @autumncalabrese!
Your partner in health,