1. Keep workout 60 minutes Long
There is a common misconception that the longer you spend in the gym, the more you'll get out of it. Not necessarily true, it is important to limit your routine to 60 minutes of effective exercises. Get the most out of that time and train at your peak to receive maximum results. Giving yourself a time frame helps promote structure, hence, with a plan and a time constraint, you are more likely to complete your sets and take a the right amount of breaks. During that time, you can work at your peak and not have to save energy for a 90 minute or 2 hour workout. Not saying working out more than 60 minutes is detrimental, but the less time you spend, the better you can perform.
2. Have Set Exercises
Don't wing it, plan it. Planning gives you wings, literally. If you don't believe me, look at all the greats. In order to achieve a level of fitness that is beyond imaginable or simply get in shape, it is imperative to have structure and plan. Start with a set of exercises for the week, so plan your cardio days, leg days or upper body days. If you are looking to define muscles or gain strength, targeting different muscle groups on specific days is a great way. For instance, Monday: Chest and Shoulders, Tuesdays: Arms and core etc... After specifying your exercises throughout the week, including exercises with dumbbells, barbells and resistance. Set goals for each week and reach them, try to do better every week by increase weight and/or sets.
3. Go pass your “Tired" Point
Most of us never go pass tired, we reach it but never surpass it. Greatness is the destination beyond fatigue, it is when you can not go any further, and that is when you become greater. If you really want to succeed in achieving a fitness goal, you cannot give up on the last rep or walk the last mile. Often times, the last mile is all you need and as cliché as it may sound, it is nothing but a fact. The muscle often doesn't tear until it exerts a force of which it has never experienced, like people, muscles need to be shocked by a heavy load in order to get on the right track.
4. Include Supersets or Circuit training
A great way to shock your muscles, speed your metabolism or improve your performance is by combining exercises in supersets or through circuit training. For strength training, changing terrains is often a great way to turn any set into a superset.
Chest Superset
Decline pushups
Dumbbell bench press on a body ball
Barbell bench press
Circuit Training
Run – Side Shuffle – Back Pedal- Lunges
5. Intake Protein after workout
Exercises without nutrition are just movements. You already know nutrition is imperative but do you know that timing is important as well? Timing your meals accordingly often give your metabolism a boost and create structure in your diet. However, drinking a protein shake after a workout is a great way to rebuild your muscles after your workout. Your muscle fibers are consist of proteins, and these muscle fibers are torn apart during strenuous exercise in order to build. Protein plays a great role in rebuilding and refueling muscles to enable muscle growth and recovery. Here’s a tasty protein shake for those trying to build muscle and gain mass.
Flex Peanut Butter Shake
Peanut Butter
Bananas
Whey Protein
Milk
Oatmeal
Instructions: Blend all ingredients