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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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