Current estimates suggest that only 23% of adults in the US reach even the minimum recommended amount of exercise. And far fewer are going above and beyond to actually challenge themselves during a workout. If someone is putting in the extra work than they deserve to get the most out of it. And with a few simple tips, one can push their workouts to the next level.
It’s not enough to simply show up at the gym. If you want to get the best results then you need to really push your workouts to the next level. Muscle grows by progressively breaking it down and building it back up again. This muscular hypertrophy only happens when you push yourself out of your comfort zone though.
There are several ways to accomplish this on a regular basis. Some people accomplish this by working out with friends. A sense of friendly competition can often help one push himself beyond his perceived limits. Other people find that music can help motivate them during a workout. Different things motivate people in different ways. But the simple rule is that one needs to find some motivation to continually challenge themselves during a workout.
Current estimates suggest that only 35% of
adults in the US are getting enough sleep. Even sedentary people often find it
hard to function on so little sleep. But people engaging in athletic activities
are sabotaging themselves if they don’t get enough sleep. The body tends to
focus on healing when people sleep. And that healing process includes building
up new muscle tissue. This all means that if someone wants to maximize their
muscle growth than they better get a good night’s sleep.
People often forget that their bodies need the
proper nutrients to build up new muscle. Part of this involves having enough
protein in one’s diet. But it’s important to keep in mind that protein isn’t
immediately turned into new muscle tissue. Protein is first broken down into
amino acids in the stomach. These raw materials are then taken up and
recombined into something usable on a cellular level.
This process is further complicated by the
fact that your body doesn’t necessarily have the same priorities that you do.
You might be intent on building muscle. But your body doesn’t have any way of
knowing what you personally want to prioritize. So whether or not those base
amino acids actually get turned into muscle is often uncertain.
One can change this through the use of cellular nutrition supplements. Different supplements
have different results. But they usually work by communicating with cells. This
is how one can essentially tell his or her body that they want to prioritize
muscle growth above any other tissue repair.
This tip doesn’t fit in very well with weight
lifting. But if you do any cardio than you should consider moving it outdoors
as much as possible. When someone runs on a treadmill or track it’s essentially
a continual flat plain. But running outdoors will present continuous extra
challenges. Extra heat or cold will influence the workout of course. But one of
the best benefits come from unpredictable terrain.
You’ll often find yourself needing to put more strength into running up a hill or slowing momentum on the way down. And if you’re trail running you might even end up forced to add random jumps into the run to avoid tree roots. This can help isolate certain muscles that would otherwise remain unchallenged.
Finally, it’s important to always keep challenging yourself. All of these tips should maximize the results of your workout. But there are always more ways to challenge yourself and your body. So be sure to work with all these tips. But don’t forget to keep tweaking your workout and challenging yourself.
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2014 The Global Indian New Network (TGINN)