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5 Ways to Get More from Your Workouts

5 Ways to Get More from Your Workouts

As fitness enthusiasts and wannabe athletes, we are always looking for new and different ways to get results faster. Whether it is new workout gear, some crazy new supplement, or a fresh workout routine, we are always on the lookout for little shortcuts to achieving our fitness goals.

Instead of trying to make more time in the day or stocking up on new gear, here are 5 ways to squeeze the most from the time you are already putting in at the gym:

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1. Set daily goals.

Having challenges with your workouts, benchmarks to strive for and to hit are a foolproof way to keep you interested and motivated. Set daily and weekly goals, while also keeping looser, long-term goals. Get into the habit of setting goals for each set and exercise; it will keep you engaged and focused, instead of merely trying to hold on or survive your workout.

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2. Have a plan for your workout.

I cannot emphasize this one enough. On the days where I have walked into the gym without a clear idea of what I want to do, I find my workout far less effective. Small talk with friends becomes a distraction, I am taking twice as many trips to the water fountain and not completing the number of sets I usually would, and I generally find myself less focused. Having a clear plan when you walk into the gym means that you go in, cross off the exercises and sets you have written out, and get the heck out and on with your day.

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3. Have a pre-workout routine so that you are primed.

Being ready to go when you walk into the gym is a great feeling. That is why pre-workout supplements are so popular. They do the work of getting jacked up for you. If you don’t feel the need to take RocketFuel9000 to get jacked up for the gym, try setting up a pre-workout routine. I also find that having a routine pre-gym helps pound procrastination into the ground. Starting my pre-workout routine, which involves a few arm swings at home, taking a protein shake, getting into my gym clothes, and pounding Eminem’s “Till I Collapse,” takes little willpower and almost always results in me getting my butt out the door and to the gym.

4. Record your results.

As I have discussed previously here on Lifehack, keeping a workout log can help you big time with achieving your fitness goals. It acts as a blueprint for your workout, gives you tangible goals to swing for, can help you stay motivated, and a whole lot more. In order to see gains at the gym, whether it is your aerobic work or lifting more and for longer, the key to both is progressive overload. Writing out your results means you know exactly how much you did last week, giving you a clear benchmark to tackle and surpass, ensuring that you are continually seeing gains.

5. You plant the seed at the gym, and your results grow and sprout in the time afterwards.

Now that the hard work is done at the gym, here comes the important and moderately less sexy part. Recovery. As the old saying goes, muscles are destroyed at the gym, and built while in bed. Adequate recovery means that you are properly satisfying the needs of your body post-workout, staying hydrated, and also getting lots of rest. The latter is usually the first thing to go when we find our lives getting saturated with work, family, friends, and more work, but it is absolutely essential for proper recovery. Getting eight hours of sleep doesn’t make you lazy or less motivated, rather, it means you are taking care of your body and giving yourself the best chance possible to get back to the gym sooner.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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