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The More The Better? 7 Wise Ways To Workout That Help You Make Progress

The More The Better? 7 Wise Ways To Workout That Help You Make Progress

Ever felt that your motivation to exercise and workout is directly proportional to the progress you make? The motivation soars until the day you realize you’re not getting any better. Most of us exercise to live a healthy life, and workouts need to fit into the time available through the day. Doing more to break through the plateau is not an option most of us can afford. So how does one make effective progress efficiently?

1. Stick to the program

Sohee Lee, NSCA Certified Trainer, advises against changing your workout schedule too much. This is common practice among people who aren’t seeing immediate gains from their workouts. Consistency is the key for making progress. You must trust the chosen program and follow it diligently for at least 4-6 weeks before deciding if any changes need to be made. It doesn’t have to be the latest and greatest fitness magazine program.

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2. Increase the frequency

If you can only spare a couple of days a week to workout, you’re unlikely to see progress. Working out a couple of days is a great starting point. But this isn’t nearly enough for the changes to last. Shawn Arent, Professor at Arizona State University, advises that depending on your physical fitness level, the number of workout days needs to be increased to 4-5 days a week. However, this also doesn’t mean not doing anything on other days. You must strive to be active on those days too. It doesn’t have to be a high intensity cardio or a run, just a walk should suffice.

3. Add productive exercises

The biggest bang for the buck exercises are compound or multi-joint movements. These movements recruit more muscle fibers and thus burn more calories. These exercises are also great for building overall strength and body balance. Some of the best compound exercises are bench-press, squats, deadlifts, pull-ups, and military press. According to Wayne Lambert, author of “maximize your fitness potential” the effort required to perform these exercises also helps you get a cardio workout at the same time.

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4. Warm up

Not warming up before an exercise routine is inviting trouble in the form of injuries. A systematic review of over 32 studies revealed that warming up (excluding stretching) is known to improve exercise performance (1). A warm-up only needs to engage the muscles involved in the day’s exercise routine for about 5-10 minutes.

5. Progression training

Your muscles grow when stimulated through resistance training. However, your muscles also adapt to stimulation. Doing the same number of repetitions and sets at a comfortable resistance isn’t going to do much for you. You must strive to increase the workout intensity in the form of higher repetitions, higher resistance, or reduction in rest time between sets. This is called progression training. The number of maximum repetitions performed per set will depend on your goals. Researchers from American College of Sports Medicine suggest increasing the resistance by up to 10% when training for a specific number of maximum repetitions. However, performing the exercise with proper form trumps added load anyday.

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6. Perform high intensity cardio

High intensity interval training, or HIIT, is a more efficient cardiovascular exercise solution than low-moderate intensity high volume cardio exercise. HIIT is characterized by short bursts of all-out effort or sprints followed by slightly longer periods of recovery, e.g., a 20 second running sprint followed by a 1 minute light jog. Interval training is proven to boost athletic performance by increasing the size and number of mitochondria (2), the energy production components of a cell. Higher density of mitochondria results in greater levels of adenosine triphosphate (ATP), the energy molecule in cells. This means more energy is available to the working muscles. A 20 minute HIIT cardio session is likely to result in better results than a 45 minute steady state cardio session.

7. Track your workout

“If you can’t measure it, you can’t manage it.” -Peter Drucker

For you to know what isn’t working for you, it is important to track your workouts. Whether it’s using an app or just a good old notebook. Tracking your exercise schedule will give you vital clues as to what changes need to be made to the program when progress halts. Track resistance/weight, workout duration, number of sets and repetitions, type of exercise, rest time, and mood. You can then gauge which variables to tweak to put you back on the path to progress.

References

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  1. Fradkin AJ1, Zazryn TR, Smoliga JM 2010 Effects of warming-up on physical performance: a systematic review with meta-analysis, Journal of Strength & Conditioning Research, 24 (1):140-8.
  2. Gibala, M. 2009. Molecular responses to high-intensity interval exercise. Applied Physiology, Nutrition, and Metabolism, 34 (3), 428-32.

Featured photo credit: Skinny Guy Goes 2 Gym via skinnyguygoes2gym.com

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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