Start Here: The 20 Best Fitness Tips of All Time. Part 1 →
11. Lift heavier weights
Using heavier weights won’t make you a clumsy heavyweight, but it will help you get stronger and protect you from osteoporosis by increasing bone density. For the best effect, it is best to use a weight equal to 60-70% of your maximum. In other words, choose a weight with which you can perform 8-12 reps, with the latter being given with maximum effort.
12. Use the right technique
In exercises such as squats, torso bends, or deadlifts, many instructors point out that you should push your pelvis back as much as possible.
To do this correctly, imagine that you need to open the door with your buttocks. This will help you activate the muscles in your lower body without rounding your back.
13. Drink milk chocolate after training
After a workout, a mixture of carbohydrates, fats, and proteins will help your body build muscle, reduce pain, and recover faster. If you’re on a time constraint or can’t eat well after exercise, then a tall glass of milk chocolate has the perfect nutrient mix you need.
14. Swing Then Run
If you do strength training before a jog or other cardio activity, you will burn more fat. Studies by Japanese scientists have shown that people who practice this method lost weight twice as fast as those who did not do strength training at all.
15. Run up the hills
Climbing a hill uses 9% more muscle than running on level ground. And the more muscles work, the faster progress will come. It can also save your knees: increasing the incline of the ground by as little as 3% can reduce shock loads to your feet by 24%.
16. Don’t stretch, warm up!
Static stretching done before exercise can reduce your strength and increase your risk of developing certain injuries. Instead, do a vigorous warm-up that prepares your body for core workout with exercises that increase your heart rate and warm up your muscles. It is best to use various options for exercises with your body weight for this – jumping, push-ups, squats, and so on.
17. Use explosive loads
Explosive loads are associated with flying – this can be the flight of your body during various jumps or throwing weights, as in this exercise. ↓
These exercises will significantly increase your strength and muscle strength.
18. Write down
When you do strength training or jogging, there are dozens of statistics around you that reflect your progress. This can be the weight of dumbbells, the number of repetitions, mileage and pace of movement, and much more. Track your progress using a workout log or special fitness apps, which we have already talked about many times on these pages. Experience shows that those people who constantly keep a workout log are much more persistent in their workouts and, therefore, achieve results faster. This is a great motivating factor.
19. Recover with light exercise
If you train really well, then your body has received a strong load and you feel pain in the muscles. The best way to recuperate and quickly rest is not lying in bed, but light physical activity. They increase the metabolism in muscle tissue, speeding up recovery by 40%. Play basketball the day after a vigorous workout, roller-skate, or do some relaxing gymnastics.
You can actually get significant gains in strength and muscle mass if you occasionally make planned reductions in training intensity. In a recent study, it was found that those athletes who reduce exercise in the last week of each month get 29 percent better results.