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7 Ways To Advance Your Workout Program

7 Ways To Advance Your Workout Program

Looking to step up your workout program and see faster results? If so, there are some things that you should consider putting into place that will challenge your body and lead to more intense results.

Advancing your workout is something that does take some conscious time and effort because you have to plan to overload your system to allow for the real strength and progress gains you’re looking for.

That said, with proper planning and preparation, you can definitely move forward easily and successfully to get that body you’re after.

Let’s go over the top tips you must know to advance your workout program.

1. Superset Exercises

The first way to see advancement is to superset the exercises that you’re doing. So rather than doing all your sets of one exercise and then moving onto the next, you’ll do one set of one exercise and then immediately move onto the next exercise to complete a set of it.

Once both sets are completed, stop and rest before carrying on to the next superset once again.

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This works perfectly for full body workouts because you can pair together an upper and lower body exercise.

2. Use Drop Sets

Next, consider drop sets. Drop sets are a great way to boost your strength gains and can definitely help speed up progress while getting your body used to dealing with fatigue.

To do a drop set, simply perform one set at your standard weight level and then drop the weight by five pounds to do another set. Then drop the weight one more time and crank out as many reps as you possibly can.

Once that set is finished, rest and then repeat.

Note that this is very intense, so only do it once or twice per workout session. If you do it on all your exercises, you’ll quickly suffer from over-training.

3. Add Cardio Intervals

Moving along, the next must-do for success is to add some cardio intervals into your workout. Rather than doing just straight strength move after strength move, try doing a strength exercise and then breaking for a minute of cardio training.

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Add in some skipping, burpees, mountain climbers, or any other exercise that will get your heart rate up higher.

This is a prefect way to burn more calories during your workout and add a cardio element into the mix.

4. Make Use Of An Exercise Ball

An exercise ball is the next method of boosting the intensity of your workout and advancing to the next level. Start performing as many exercises as you can on the exercise ball to add a degree of instability to the session, which will then get your core muscles sitting up and contracting harder than they ever have before.

An exercise ball can be used when you perform shoulder presses, the bench press, lateral raises, bicep curls, tricep extensions, as well as for most of your core exercises as well.

Keep in mind that you may need to lower the weight when you first start doing these exercises as your body adjusts to having the exercise ball underneath you.

5. Focus On Speed

The speed element of your weight lifting exercises is something else that often goes overlooked. If you typically use a tempo pattern of 2:1:2, try slowing it down.

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By doing so, you’ll increase the total time under tension with the muscles and evoke greater strength gains.

In addition to that, you’ll also teach your muscles how to better tolerate fatigue, which will then also help you progress onward.

Or, add a brief pause at the top of the exercise instead. This is one of the best ways to really challenge the muscle as the hold will train your CNS to keep working for a lengthier period of time.

Again, this is a very intense technique, so don’t use it on every exercise in the workout.

Add a mid-exercise hold on one or two exercises that you really want to advance up to the next level.

6. Change Exercise Modalities

Moving along, also consider changing the exercise modalities that you use. Rather than using weight machines for instance, try moving over and using free weights instead.

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Or, if you typically use dumbbells and barbells, try using cables for a while and see how that goes. Simply changing up the way in which you are doing your weight lifting workouts can have a profound influence on your progress, so don’t overlook this factor.

7. Try Something New

Finally, last but not least, try to do something new. If you can’t remember the last time you added a new exercise to your workout program, now is definitely the time.

Trying something new is going to not only stimulate you mentally, but it will also keep your body physically guessing as to what’s coming next, which will help you push past any plateau that may be brewing. If you don’t know of any new exercises to try, consult with a personal trainer who can teach you some advanced techniques to further stimulate the muscles.

Change is very good as far as advancing your fitness goes, so never let yourself get too overly comfortable.

So there you have the top things that you should consider if you want to take your fitness up a notch. Don’t do all of these at once, but rather, implement them into your workout program over time so that you can continue to see ongoing success.

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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