Fitness Hacks to Transform Your Body
Fitness Hacks to Transform Your Body – Get Stronger Even if your goal is to “tone up” (no such thing) or lose fat, you still need to get stronger.
It makes everything easier. Strength is the starting point for everything you do in everyday life, not just in your workouts. If you want to get out of that chair you had better have the thigh strength to do it. You can’t even press down the gas pedal without some level of strength.
When training, no matter your goals, don’t forget some strength training. You don’t need to become a powerlifter who can squat 800 pounds but you do need some strength. You can keep it simple and include one big compound movement once or twice a week to start your workout and perform three to five sets of three to five reps per set. You don’t need to fail on any of these sets.
Keep Workouts To 45 Minutes or Less
You don’t have to (and should NOT) work out for hours every day, unless you are training for an endurance sport. 45 minutes of hard work is plenty if you are doing it right.
Be Better… (Than Yourself)
Yes, be better… than yourself. It doesn’t matter where other people are, or how far they’ve come. The only one to compare yourself to is you. You can always improve and be better in some way today than you were yesterday. And remember, nobody is perfect.
Jump, Jump, Jump Around
Jump up, jump up and get down. Be sure and include jumping exercises like burpees, jump squats, jump lunges, side hops, tuck jumps, etc., in your workouts from time to time.
Don’t overdo it and be sure and check with your doctor before doing any exercise.
If you have a lot of weight to lose, due to the stresses on your knees you’ll want to lose weight first before including explosive jump exercises in your routine.
Get Back Up (I Get Knocked Down!)
You’ll have obstacles. You’ll have times when you don’t see results. You’ll backslide. You’ll feel like giving up. You’ll binge. You’ll quit working out for a week, or a month.
So what? Start again TODAY! You can’t change yesterday. As Rocky says, it’s not about how hard you it, it’s about how hard
you get hit and keep moving forward.
Sprint, Sprint, Sprint
If you want to boost your metabolism, burn serious amounts of body fat, get fit and look freaking fantastic, you gotta use sprint workouts in your training! Period!
Safety tip: If you have a place to do it, consider running hill sprints. This can help reduce the potential for injury. Sprint the incline and walk the decline.
Just Say No… To 1 RM Training
While I personally believe you can test your one rep max in exercises like squats, deadlifts, and bench presses in relative safety, there is no need for most people to risk injury by doing so, unless you’re a powerlifter. Now, doing multiple heavy sets of single reps, like the 10 x 1 workouts is a different story. Go for it.
The 10 x 1 workout is a pretty cool way to strength train if you want more strength. You’ll be hitting 10 sets of 1 rep with the same weight so you aren’t using close to a one rep maximum.
Over time, you add a little bit of weight and reduce the number of sets. If you really want to test a one rep max you can eventually go all the way down to one set of one rep. But you don’t have to.
Go as low as you’re comfortable with, which may be 5 sets of 1 rep, or 3 sets of 1 rep (which will give you a pretty good idea of what your one rep max would be anyway).
But here’s what I REALLY hate about 1 RM training! It’s not doing a 1 rep max! It’s designing a program with workouts, sets and reps based on 1 RM numbers and calling it high or low intensity because of that!
You’ve seen these workouts. They give you different training days (heavy, light, etc.) and give you workouts like:
Bench Press 4 x 8 with 80% of your 1 RM
Bench Press 5 x 12 with 60% of your 1 RM
The only problem is, based on muscle fiber makeup, limb length, leverage, etc. The intensity of those two workouts can vary wildly from one person to the next.
I might be able to crank out 15 reps with 80% of my max while you can only get 7 reps with 80% of your RM. And it varies from body part to body part amongst individuals.
STOP THE INSANITY! This means the intensity level of a workout based on a percentage of one rep max training, will vary wildly from individual to individual. It’s a silly way to train.
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