Getting the most from your workouts

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Getting the most from your workouts

by: Jeff Libengood | .
The Fitness Doctor | .
published: September 27, 2013

This question might make you squirm, but I’m going to ask it anyway: How effective are your workouts?

Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over? Or would you describe your workout more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old routine?

Since you are spending a portion of your valuable time working out, I assume that you desire to have a slimmer and more-toned body. And I also assume that if you had the option to achieve that slimmer, more-toned body even faster you’d say, “Yes, please!”

The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sounds good, right?

Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

Be Confused. Er, more specifically, your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.

Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods.

Be Strategic. The time of day that you work out makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5 a.m.; try working out after work instead.

Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.

Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out.

Be Pumped Up. Check this out: Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.

Be Comfortable. Not only will you be happy if you put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.

Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?

If you don’t know where to start when it comes to exercise, I’m here to help. It’s my passion to make exercise a part of your life that you look forward to and are rewarded by. Wouldn’t you like all of the healthy rewards of being fit?

Call or email me today and we will get you started on the exercise program that completely transforms your body.

Know why you work out

Do you have a goal for each of your workouts? Having a goal is more important than you may think.

When each session is goal-oriented, you’ll get the most out of your exercise time. Decide how long you’ll go for, how many reps you’ll do and at what intensity before your workout begins. Then go for it.

To take it a step further, set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like knowing exactly where you want to be, where you currently are, and what you’ve achieved.

Chocolate mint protein shake

Here’s a tasty way to get your protein. Blend up one of these Chocolate mint protein shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need.

Here’s what you need:

  •  1 cup ice
  •  1/2 frozen banana
  •  1 Tablespoon chopped dark chocolate
  •  1 cup water
  •  1 scoop high quality chocolate protein powder
  •  A few drops of organic peppermint flavoring (find next to vanilla extract at the store)
  •  Fresh mint leaves to garnish (optional)

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutritional Analysis: One serving equals: 198 calories, 6g fat, 80 mg sodium, 13 g carbohydrate, 3g fiber, and 20g protein
Servings: 1

Jeff Libengood, aka The Fitness Doctor, is a personal trainer to pro and Olympic athletes, business VIPS, celebrities and performers in Tokyo. He founded Total Postural Reprogramming in Japan and is a leading lower-back-pain expert and an author, lecturer and educator. Email him at: jeff@thefitnessdoctor.jp