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10 efficient workout tips for 2016

10 efficient workout tips for 2016

The New Year is just around the corner, and with obesity rates at an all time high in the United States, it’s no wonder many American’s will be making resolutions for a healthier lifestyle.

In 2015 37% of American resolved to be healthier and fitter in the New Year, while 32% resolved to lose weight. That’s a lot of people. Unfortunately, a study by the University of Scranton suggests only about 8% of Americans make it to their goals for the New Year.

If you’re already into a fit lifestyle you know what I’m talking about. At the beginning of January the gym is suddenly packed with new faces and bodies. Then by February they start to trickle out and only one or two of those new faces hang around and become regulars.

Still, even if you have been a gym regular and are already working toward your healthier lifestyle, you may or may not have seen a lot of change in your body throughout the year. Keep in mind, that’s the greatest way to judge your decisions and improvement: how your body is changing. The workout tips below will help you make sure you’re on the straight and narrow road of working toward your goals efficiently.

It doesn’t matter if you’re just looking for a few results to better your workouts, or starting an entirely new regime in 2016, use these ten tricks to get yourself moving in the right direction and help set yourself up for success!

1. You should leave your cellphone in the car or locker

Very few, okay, probably no one can text, talk, or check their phone while in a full sprint on a treadmill, or while lifting weights over their head. Every time you slow down to answer a text or check an email it affects your concentration, heart rate, mind-muscle connection, and the intensity of your workout. When it comes to creating changes in your body and your life, you have to change the intensity in which you’re willing to work.

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If you lose intensity so you can check a text or answer a phone call which can wait until later, you short change yourself on your goals. Want to see healthy changes this year, then get off the phone while you’re on the treadmill and push it up to an intensity where you have to focus to maintain. One good way to tell if you’re working hard enough is to check your sentences. If you can talk in a full sentence, you’re not working hard enough to ask the body to change.

2. You should skip watching TV or reading during exercises

Want to see changes sooner rather than later in your body? Then stay focused on what you’re doing and why. If you can pay enough attention to what’s on the TV or on a magazine to really understand what’s happening, then you’re probably not working hard enough to really pay off. Sure, you’re moving, which is exactly what the American Heart Association recommends to be healthy, but, if you’re looking for a specific change to your body, then you need to be present.

Doing leg extensions mindlessly while you’re reading your magazine or watching your favorite show doesn’t have your body working hard enough to force change. Try to work at an intensity which demands your focus. This is also a great way to begin building mental discipline, which you’ll need as you get closer and closer to your goals. Sure your mind might wander to begin with, or you’ll get bored within five minutes, but have a mantra or affirmation ready to focus on.

3. You should have an action plan for motivation

The day is going to come when things get hard…this is when you know you’re moving in the right direction. On that day you’ll be tired and want to skip the gym, too busy to go, or you’ll forget your food prep and just want to eat pizza, or maybe your friends are headed out for a night on the town and you’re invited. Don’t let all your hard work slip away without a fight. Remember, you’re building a new habit and it needs to take a little bit of precedence in your life, until said habit is firmly in place.

Old habits will pop right up if we let them, and getting back on the goal wagon is always harder than making the decision to stay with it. Know these days are going to happen, and have a plan for them. What are you going to do if you’re tired? Super busy? Forgot your food? Or want to go out?

Remember why you started and then think of small ways to keep yourself moving forward. Maybe a shorter workout, maybe just a stretch session at the gym, order a salad, or plan to go out but eat before so you won’t be tempted by fried food. Whatever your challenge might be, have a plan in place to set yourself up for success.

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4. You should have a workout plan which aligns with your goals

How do you know if your body is changing, if you don’t know where you started and where you are? Better yet, how do you know if your plan is the best plan for you, if you’re not tracking it?If you’re wanting to lean out and get stronger, then a power lifter workout plan probably isn’t the best bet for you. If you’re wanting to build some muscle, and tone some trouble areas, then you’re going to need more than a treadmill or one loop around the weight machine circuit.

New Year’s resolutions are best achieved when linked to specific goals. Think: lose 15lbs this year versus just get in shape. To help you best reach whatever lifestyle resolution you have in mind it’s best to have a workout plan which lines up with your goals. There are a lot of different websites which can provide ideas, but make sure you find one with specific program and an administrator you can contact for help, if you need it.

Another great place to start is with a book such as Lou Schuler’s series called The New Rules of Weight Lifting.

5. You should have a workout which fits into your lifestyle

Life is busy. That’s just the way it is. Setting yourself up for success in the new year means making sure your new resolutions are achievable. If you work three jobs and start your day at 3am and end it at 7pm fitting in five one-hour workouts a week at the end of the day will probably seem a bit overwhelming. However, a couple nights a week you could pick a workout class, maybe a CrossFit program, a workout at home app, or even just chose to workout only two or three nights a week.

You don’t have to go all or nothing. Start with something which is achievable and enjoyable to you. If you’re not a bodybuilder or specific athlete you probably don’t need an exercise for each body part, but rather a more toned down program allowing you to be mentally present and push hard and make the most out of the time you do have.

6. You should get assistance with exercise form from a professional

There are a lot of people in the gym who look like they know what they are doing, but that doesn’t mean they are qualified to help or guide you. Yes, this includes your best friend who goes every day and will “help you”. Even if you’re a regular it never hurts to do a form check once a year with a professional. Spend some time writing down your favorite exercises and some struggles you’ve had and then check with your gym, a lot of times you can do a session with a trainer to help you spot any bad habits or weak areas in your form which could cause problems later.

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If you’re new to the gym, ask about an orientation. Many gyms provide a free orientation with a trainer for one hour and this will give you a chance to ask about machines, weight rooms, and form. Make sure you go over basic body weight exercises if you do an orientation. Including modifications and how to tell if you’re doing the exercise correctly on your own.

7. You should have a plan for distractions

The more you go to the gym the more people you’ll get to recognize and the more you’ll have gym buddies. It’s great that you want to share and make friends, but have a quick action plan so you don’t waste precious time in the middle of your workout (or lose your heart rate and intensity) with small talk. Make a plan to catch up, or have an exit strategy after a quick hello. Otherwise before you know it, the 60 second rest between sets might turn into three or four minutes and you’ll start to cool down.

If you’re using your phone to listen to music, then put it on “Do Not Disturb” or “Airplane”  mode to prevent any temptation. A good way to avoid getting distracted or talking too much is to know where you’re going and what you’re doing. Head in the direction of your warm up or first exercise with determination, this doesn’t mean you can’t smile and greet your gym friends, but don’t let it stop you from where you’re headed. They’ll understand and appreciate your drive.

8. You should use a workout log

How do you know if you’re getting better, if you don’t know where you started? A workout log will also help you to track your goals and progress. This doesn’t have to be anything fancy, just a small notebook will do. Keep track of how long you ran, if you run, or how long you did cardio. Keeping track of your food here is a good idea too because it will let you see how what you eat impacts how well you feel and how well you workout.

Keep track of your reps and which weight you used. Doing so will let you know when it’s a good idea to increase weight, intensity, distance, or another variable in your program. It will also show you if your program is working or not. If you’ve been doing a program for 6 weeks and aren’t getting stronger, or your body is changing, maybe it’s not the right program for you. Keep in mind progress can be slow, but it’s still progress!! You’ll see progress if you’re tracking changes.

9. You should know your starting point and recognize what intensity means to you.

If you show up to the gym on your first day and go all out with a “no pain, no gain” mentality, you probably won’t be able to walk for a week and you’ll definitely not want to go back. Check with your gym and see if you can schedule a fitness test, or use one of the methods listed here. Five pounds may be more than enough weight for you, if the last three or four reps are really hard. If they are, then ignore the person next to you cranking out his own version of the same exercise.

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Also, keep in mind you only want to be sore for about three days, and that third day you should be feeling better. If you’re really sore for much longer, you probably pushed too hard and stressed the body a bit much. If that happens, do some active recovery and light stretching, maybe some easy walking, and then adjust your workouts accordingly. Keep track of your workouts and you’ll know when you’re getting stronger.

10. You should make sure your self-talk is positive and affirming of your goals.

This is a great thing to learn for your entire day, not just your gym time. Keep in mind your body will respond better to an encouraging voice (yours) than someone screaming at it. Think about it, when someone yells at you all day how well do you perform at your job? How good do you feel? How exhausted? You may not even realize it, but the person screaming and chewing on you all day could be you. Want to see and feel better in your workouts? Then talk yourself through them with an “I can” attitude. As you’re lifting use a mantra connected to your goals and your ability to finish your workout.

As you step forward into the New Year do it with confidence in your ability to make lasting changes this year. Remember, new habits are created with a cue and a reward cycle. When you experience the cue (getting to the gym), you do the habit (shutting off your phone) and get a reward (a better workout which leaves you feeling accomplished). As a newbie or a gym veteran keep in mind starting is half the challenge.

Taking the time to change even one small thing, your schedule or routine will reflect in your workouts and your body. Make sure to share your goals and ask for help, if you flounder as you work toward them. If you slip, don’t berate yourself, decide to make a better decision immediately, count the things you’ve done right, and cheer yourself on with the passion of a full blown pep squad!

I have complete faith you’ll be stronger, healthier, and more confident in 2016.

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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