Do you know those exercises you hate to do? you should do more of those.
Recently i was asked what the next step would be to see more gains. They had been seeing great results and they want to go further. This is a common question I hear quite often. As a personal trainer, my first response to someone would be to get some personal training with me of course. A personal trainer can restructure workouts and diet plans. There are a few tricks and tips i can share to help out the avid fitness buff looking to get more out of their workout.
Decrease your rest! Stop texting, facebooking, tweeting, and socializing in general. I understand that the gym is a great place to pick up girls or guy, but if a girl/guy sees you absolutely crushing a workout and focused, shoot them a smile. If all goes well they will slip you their phone number and leave it at that.
If you usually take a minute of rest between sets, take 45 seconds. If you aren't used to doing super-sets of multiple exercises, start incorporating them into your routine (back to back exercises with no rest).
Do core movements between other exercises to get your abs worked out while not spending more time in the gym. Doing this also keeps your heart rate up and you will get more out of your time in the gym.
Drop Sets are great for taking a good routine to the next level of training. Example: A set of hammer curls by itself can be a great exercise if you push yourself to keep good form and get enough reps and sets in. After you are about to fail with your set, pick up a lighter weight (5 - 10 pounds lighter) and do another set right away. and then take your rest. This can work for almost every exercise.
Diet is a big part of progress, if your trying to gain. Eating one more meal can make a big difference on how your body recovers and receives its energy. If you are trying to lose weight, tracking your calories and allocating calories per meal is an important way to make sure your not over eating on a meal to meal basis.
Hydration is something i assess with every client and anyone i give a fitness consultation too. It is just as important as whether or not they smoke or drink alcohol. Everyone can drink more water, even if its just a glass more per day.
Sleep is necessary for everyone in different ways. Getting enough sleep per night to rebuild and function is important for body builders. and maintaining a healthy sleep cycle is important for those trying to lose weight so they can get thru the day without napping and to keep a healthy metabolism.
Consistency is a defining mark of an individual looking to maximize their progress. 5 meals every day, enough water every day, working out on a regular basis and not eating the wrong foods on a weekly basis.
Once you have met most of these by yourself and you hit your next plateau is when you should consider getting a personal trainer. If you are unable to push yourself to achieve what was just laid out in this list, you should also get a personal trainer to push you to reach your goals.
Workout 7-10 (Turning Steal)
5 Rounds of
Single Arm Flat Bench (12-15 reps on each side)
Rotating Shoulder press (12 - 15 reps)
Front plank (1 minute)
Drink some water
5 Rounds of
15 Walking Lunges (15 on each leg)
20m of max distance frog jumps
2 minute of Farmers carry (hold weight in right hand for one minute,
And then carry it for another minute in left hand)
5 minutes of continues ab work
If you can think of an ab exercise,
do it until you cant anymore and then do the next one
that comes to mind until the 5 minutes is up.
- Mike
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