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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 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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