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4 Strategies to Make More Progress in the Gym

4 Strategies to Make More Progress in the Gym

There’s always going to be a few bumps along the road to becoming fit.

Not everything will go as planned and it’s perfectly normal to sometimes feel that you’re just not making the progress in the gym that you had hoped for. But don’t give up! I’ve compiled a short list of strategies that you can apply right now to help get you back in the game.

Whether you’re an advanced lifter or a complete novice, the following tips will help you to get back on track and make more progress in the gym.

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1. Make time

Admittedly, this one seems like a no-brainer. But simply showing up is oftentimes the hardest thing for many people who don’t consider themselves the ‘fitness type.’ And while it’s relatively common knowledge that exercise may help to lower levels of anxiety and depression, it’s also been show to do so even if you are forced to exercise.

So, if you’re struggling to make progress, try scheduling time for exercise in the morning. This way, you’re less likely to make other commitments or encounter conflicts that may bump your date with the gym to a late time, or worse, erasing it from your to-do list altogether.

Not the 6:00 am workout type? No problem. Schedule your workout, even if it’s just a brisk walk, during your lunch hour. This way you’ll still have your afternoon and evening free to attend to your other commitments.

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2. Find a buddy

Everything is more fun when you can share it with someone else, right? And health and fitness isn’t any different. Some of my most memorable times in college were when my two roommates and I would gather our gym gear and head off to the gym in the evenings. Usually one of us would remind the other two that it was time to go, no excuses. And guess what? We always went to the gym.

So, here are a couple of things that you can do:

Firstly, survey your closest friends and find one (or two!) who are interested in joining you in your fitness program. Maybe they are way ahead of you and in better shape. That’s great, because they will be able to help you out, provide you with valuable advice and give you a goal to shoot for. On the other hand, maybe they could use a little help just like you to achieve their own health and fitness goals. And who knows? Maybe they are yearning for someone just like you to come along and help motivate them. Regardless, I think you’d be pleasantly surprised to learn that one of your close friends is just as interested in becoming healthy as you are.

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Secondly, if now is simply not the time for your friends to begin their own fitness journey, then I recommend joining a group training program. Not a class of 35 people, but a group program of 10 – 20. These programs are typically found at the now ubiquitous micro-gyms. They typically offer at least some level of personalized service and, most importantly, are filled to the brim with enthusiastic and motivated people who may have started out just like you but then progressed to become a fitter version of themselves. There is no better exercise support group.

3. Keep it simple

It’s easy to look at a lot of the fitness magazines today and think that you need to perform the most complicated movements out there because they should be the most efficient, right? But this isn’t always the case. In fact, regressing in fitness complexity is often what pays the real dividends. We are learning more and more every day that our bodies move in an integrative way. When we isolate our body and train each piece one at a time, it’s not only a more laborious process, but can even lead to detrimental movement down the road. Search for a workout program or training group that understands this concept.

4. Ask for help

This is hands down the best thing you can do if you’re looking to make more progress in the gym. Because we are all students of fitness and we are all still learning. No one has all the answers. And if you feel like your fitness regime is in a rut, then ask yourself who you can reach out to.ÂEven I have a coach! In fact, at a conference I attended earlier this year, I was pleasantly surprised to learn that one of the most prolific names in the fitness business had his own coach too.

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So look around and see who may be able to help you out. Maybe they are the credentialed trainers in the gym or other fitness professionals in your neighborhood. What I think you’ll find is that people are more than willing to help you out if you ask.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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