Proven Strategies to Boost Workout Efficiency
Tired of doing the same exercises? Want to get better results and prevent boredom? If so, your training routine needs some changes! From unilateral training and metabolic conditioning to HIIT, there are plenty of ways to tweak your workouts and maximize your gym time. What you eat affects your results too.
Make sure you try these simple strategies to boost training efficiency:
Tweak Your Favorite Exercises
Did you know that there is more than one way to do squats, push-ups, or planks? Depending on your fitness level, you can try push-up variations, such as off the wall push-ups, rotational push-ups, single-leg raised push-ups, spiderman push-ups, or diamond push-ups. Each variation targets different muscle groups, which allows you to easily adjust your exercise routine. The same goes for squats. Your workout routine can include single leg squats, front squats, plyo squats, wall squats, and other variations.
Lift Heavier Weights
One of the first things you can do to boost training efficiency is to increase the amount of weight. Over time, your muscles become stronger and adapt to a certain load. Once you’re able to do 12 or more reps with a given weight, add more plates on the bar. Just make sure you maintain good form.
Switch It Up
If you keep doing the same exercises over and over, your body will adapt. As a result, you might find it hard to lose weight or build lean mass. Mix up your routine to keep your muscles guessing and make gains. Change the number of sets, sign up for fitness group classes, or try new activities, such as hiking, swimming, or CrossFit.
Try Unilateral Training
Unilateral training is something you absolutely must be doing if you want to maximize your results. This training method involves working one limb/side of the body at a time. Some examples include single leg squats, single stiff leg deadlifts, biceps curls, one arm dumbbell presses, and one arm lateral raises. With unilateral training, it’s easy to fix muscular imbalances, build functional strength, and improve your balance.