Advertising
Advertising

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:

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

More by this author

How to Pick the Perfect Set of Swim Goggles 5 Benefits a Food Journal The Shocking Power of Prepping Your Meals 4 Cool Things That Happen When You Start Journaling Your Workouts How to Set Goals Like Katie Ledecky

Trending in Fitness

1 10 Easy At-Home Leg Toning Workouts for Women 2 10 Best Wireless Headphones For Running 3 7 Ways to Motivate Yourself to Workout 4 25 Best Free Workout Apps That Make Your Home Workouts Easiler 5 Benefits of Lifting Weights Both Men and Women Can Experience

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next