![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-nutritional-basics.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nAsk almost any personal trainer and they\u2019ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you\u2019re likely to stall. Maintain a balanced diet consisting of fruits, vegetables,\u00a0complex carbohydrates, complete proteins, and\u00a0healthy fats\u00a0like fish oils and flaxseeds.<\/p>\n\n\n\n
2. Prepare ahead<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-vegetables-prep-chop.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nPreparing meals in advance gives you the best chance to accomplish your nutrition goals, says Micah LaCerte, a personal trainer and fitness competition world champion. That way, he says, you won\u2019t feel pressured to eat unhealthy foods or skip meals. <\/p>\n\n\n\n
3. Eat more clean food<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-eat-more.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nEating only three daily meals? Not a great idea. \u201cHalf the people I deal with aren\u2019t losing weight because they don\u2019t eat enough,\u201d says veteran personal trainer Mike Duffy. Duffy advises his clients \u201cto eat five times a day, about every three hours, to stimulate their metabolism\u201d including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to \u201ceat less as the day goes on.\u201d<\/p>\n\n\n\n
4. Control your portion sizes<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-salmon-salad.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nYou\u2019ll be eating more often, so paying attention to portions is extremely important. \u201cMake sure chicken breasts, (and) meats, are no larger than your palm, and that pastas are no larger than your fists,\u201d says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using \u201csmaller bowls, plates, and cups\u201d because studies show people \u201cserve themselves 20-40% more food when they\u2019re using larger plates.\u201d <\/p>\n\n\n\n
5. Eat with purpose<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-eat-with-purpose.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nEverything you consume should have substantial nutritional value. \u201cYou want the most nutritional bang for your buck,\u201d says Dan Trink, C.S.C.S., a strength coach and trainer. \u201cEverything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.\u201d<\/p>\n\n\n\n
6. Understand the basics of building muscle<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-kettlebell-stretch.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/squat-legs-1280.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-deadlift_0.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-fat-loss.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-lose-15-safe-supplements.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/stretching-1280.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-heart-rate-monitor.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-pullup_1.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-reduce-rest-time.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-deload.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-man-training.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-deadlift.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-the-little-things.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-tire-flip_0.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-fat-loss_0.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-photographic-evidence.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-toast-bread.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-attacking-the-midsection.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/mf\/1280-drinking-water-bottle_0.jpg?w=800&quality=86&strip=all\")
<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\n\n\n\nPreparing meals in advance gives you the best chance to accomplish your nutrition goals, says Micah LaCerte, a personal trainer and fitness competition world champion. That way, he says, you won\u2019t feel pressured to eat unhealthy foods or skip meals. <\/p>\n\n\n\n
3. Eat more clean food<\/h2>\n\n\n\n<\/figure>\n\n\n\nEating only three daily meals? Not a great idea. \u201cHalf the people I deal with aren\u2019t losing weight because they don\u2019t eat enough,\u201d says veteran personal trainer Mike Duffy. Duffy advises his clients \u201cto eat five times a day, about every three hours, to stimulate their metabolism\u201d including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to \u201ceat less as the day goes on.\u201d<\/p>\n\n\n\n
4. Control your portion sizes<\/h2>\n\n\n\n<\/figure>\n\n\n\nYou\u2019ll be eating more often, so paying attention to portions is extremely important. \u201cMake sure chicken breasts, (and) meats, are no larger than your palm, and that pastas are no larger than your fists,\u201d says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using \u201csmaller bowls, plates, and cups\u201d because studies show people \u201cserve themselves 20-40% more food when they\u2019re using larger plates.\u201d <\/p>\n\n\n\n
5. Eat with purpose<\/h2>\n\n\n\n<\/figure>\n\n\n\nEverything you consume should have substantial nutritional value. \u201cYou want the most nutritional bang for your buck,\u201d says Dan Trink, C.S.C.S., a strength coach and trainer. \u201cEverything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.\u201d<\/p>\n\n\n\n
6. Understand the basics of building muscle<\/h2>\n\n\n\n<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Fitness","count":46,"parent":0},{"id":140,"name":"Training 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<\/figure>\n\n\n\nEating only three daily meals? Not a great idea. \u201cHalf the people I deal with aren\u2019t losing weight because they don\u2019t eat enough,\u201d says veteran personal trainer Mike Duffy. Duffy advises his clients \u201cto eat five times a day, about every three hours, to stimulate their metabolism\u201d including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to \u201ceat less as the day goes on.\u201d<\/p>\n\n\n\n
4. Control your portion sizes<\/h2>\n\n\n\n<\/figure>\n\n\n\nYou\u2019ll be eating more often, so paying attention to portions is extremely important. \u201cMake sure chicken breasts, (and) meats, are no larger than your palm, and that pastas are no larger than your fists,\u201d says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using \u201csmaller bowls, plates, and cups\u201d because studies show people \u201cserve themselves 20-40% more food when they\u2019re using larger plates.\u201d <\/p>\n\n\n\n
5. Eat with purpose<\/h2>\n\n\n\n<\/figure>\n\n\n\nEverything you consume should have substantial nutritional value. \u201cYou want the most nutritional bang for your buck,\u201d says Dan Trink, C.S.C.S., a strength coach and trainer. \u201cEverything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.\u201d<\/p>\n\n\n\n
6. Understand the basics of building muscle<\/h2>\n\n\n\n<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\n\n\n\nYou\u2019ll be eating more often, so paying attention to portions is extremely important. \u201cMake sure chicken breasts, (and) meats, are no larger than your palm, and that pastas are no larger than your fists,\u201d says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using \u201csmaller bowls, plates, and cups\u201d because studies show people \u201cserve themselves 20-40% more food when they\u2019re using larger plates.\u201d <\/p>\n\n\n\n
5. Eat with purpose<\/h2>\n\n\n\n<\/figure>\n\n\n\nEverything you consume should have substantial nutritional value. \u201cYou want the most nutritional bang for your buck,\u201d says Dan Trink, C.S.C.S., a strength coach and trainer. \u201cEverything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.\u201d<\/p>\n\n\n\n
6. Understand the basics of building muscle<\/h2>\n\n\n\n<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\n\n\n\nEverything you consume should have substantial nutritional value. \u201cYou want the most nutritional bang for your buck,\u201d says Dan Trink, C.S.C.S., a strength coach and trainer. \u201cEverything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.\u201d<\/p>\n\n\n\n
6. Understand the basics of building muscle<\/h2>\n\n\n\n<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,55,140],"tags":[],"class_list":["post-16478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/man-bench-press-11009-2.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6978,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=16478"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions"}],"predecessor-version":[{"id":17721,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions\/17721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/16484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=16478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=16478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=16478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nTalk to any personal trainer and they\u2019ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform\u00a0compound movements\u00a0and train with weights on average around four times a week. Never underestimate the\u00a0importance of rest. Remember, muscle tissue grows outside of the gym when you\u2019re giving your body time to relax and recover following your workouts.<\/p>\n\n\n\n
7. Work your full range of motion<\/h2>\n\n\n\n<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Fitness","count":46,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6978,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=16478"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions"}],"predecessor-version":[{"id":17721,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions\/17721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/16484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=16478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=16478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=16478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nDon\u2019t take any shortcuts. \u201cAim for the\u00a0largest range of motion\u00a0you can achieve in your exercises,\u201d says Lee Boyce, C.P.T. \u201cYour muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.\u201d<\/p>\n\n\n\n
8. Don\u2019t go too heavy<\/h2>\n\n\n\n<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Fitness","count":46,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6978,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=16478"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions"}],"predecessor-version":[{"id":17721,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions\/17721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/16484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=16478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=16478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=16478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nWondering how to get the most out of lifting weights? \u201cUse a weight that will have you failing on the set between the 30- and 40-second mark,\u201d Duffy says.\u00a0Time under tension\u00a0causes muscle to grow. \u201cIf you\u2019re failing at 20 seconds, you know that weight was too heavy.\u201d<\/p>\n\n\n\n
9. Carefully consider cardio<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,55,140],"tags":[],"class_list":["post-16478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/man-bench-press-11009-2.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6978,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=16478"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions"}],"predecessor-version":[{"id":17721,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions\/17721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/16484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=16478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=16478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=16478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nIf getting huge is your goal, then throttle back on your cardio workouts, says LaCerte\u2014chances are, you\u2019ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says \u201ca light jog a few days per week for 20 minutes is adequate.\u201d If you\u2019re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.<\/p>\n\n\n\n
10. Choose supplements intelligently<\/h2>\n\n\n\n<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,55,140],"tags":[],"class_list":["post-16478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/man-bench-press-11009-2.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":140,"name":"Training 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<\/figure>\n\n\n\nSome trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you\u2019re already taking protein supplements\u2014but what else? Creatine, for one, \u201cseems to be about the most effective strength- and size-building supplement,\u201d Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent \u201calters the perception of how hard you\u2019re working out,\u201d making it seem \u201cless strenuous, slower-paced, and easier to complete.\u201d<\/p>\n\n\n\n
11. Prepare yourself for endurance training<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,55,140],"tags":[],"class_list":["post-16478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/man-bench-press-11009-2.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6978,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=16478"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions"}],"predecessor-version":[{"id":17721,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/16478\/revisions\/17721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/16484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=16478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=16478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=16478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nWhen it comes to training for endurance, you\u2019ll need to be hydrated and be sure you\u2019re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate\u00a0high-intensity interval training, or HIIT. You\u2019ll likely be sweating buckets and burning calories galore, so be prepared.<\/p>\n\n\n\n
12. Heart rate monitor<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,55,140],"tags":[],"class_list":["post-16478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/man-bench-press-11009-2.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":140,"name":"Training 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<\/figure>\n\n\n\nIf you already own a\u00a0heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. \u201cDon\u2019t just exercise for a set amount of time and call it quits,\u201d Duffy says. \u201cYou need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.\u201d<\/p>\n\n\n\n
13. Exhaust for endurance<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n14. Consider reducing rest time<\/h2>\n\n\n\n<\/figure>\n\n\n\nIt\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n
15. Learn how to fight fatigue<\/h2>\n\n\n\n
<\/p>\n\n\n\n
Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n
17. Find your motivation<\/h2>\n\n\n\n<\/figure>\n\n\n\nMotivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n
18. Carefully focus on form<\/h2>\n\n\n\n<\/figure>\n\n\n\nWhen strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n
19. Be mindful of the little things<\/h2>\n\n\n\n<\/figure>\n\n\n\nEver notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n
20. Change helps<\/h2>\n\n\n\n<\/figure>\n\n\n\nIf you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n
21. Understand the basics of fat loss<\/h2>\n\n\n\n<\/figure>\n\n\n\nForget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n
22. Take photographic evidence<\/h2>\n\n\n\n<\/figure>\n\n\n\nCan\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n
23. Understand how to use carbs<\/h2>\n\n\n\n<\/figure>\n\n\n\nSay it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n<\/figure>\n\n\n\nTo flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n
25. Hydrate properly<\/h2>\n\n\n\n<\/figure>\n\n\n\nAn often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\n\n\n\nTo further your endurance training, you need to put in total effort. \u201cYou\u2019re going for muscle exhaustion, so remember to fully exhaust the muscles,\u201d Boyce says. How can you do that? Boyce suggests that you \u201cget good at the\u00a0bodyweight staples\u2014pullups, chinups, pushups, inverted rows,<\/strong> (and) squats<\/strong>. If you can master these movements for high reps,<\/strong> your muscles <\/strong>will get well-conditioned<\/strong>.\u201d<\/p>\n\n\n\n It\u2019s always tempting to take a break when training, but LaCerte advises that you should \u201cstick with rest times of 30 to 45 seconds between sets, because this will help increase your overall endurance. If you are strength training, lift moderate to heavy weight and keep your rep range between 8\u201315 reps. If you\u2019re running, mix low-intensity, steady-state cardio with sprinting.\u201d<\/p>\n\n\n\n <\/p>\n\n\n\n Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can\u00a0improve your cardiovascular functioning. \u201cBeets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting,\u201d Boyce says. Another way to boost your performance is by carefully selecting your music. \u201cWhen people listen to favorable music their blood vessels expanded 26%,\u201d according to a study, Boyce says.<\/p>\n\n\n\n If you want to build strength, you have to set goals and be patient. As you\u2019re starting off, it\u2019s important to be consistent and\u00a0stick with your plan. When you\u2019re in the gym, don\u2019t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.<\/p>\n\n\n\n Motivation is key. Some good ways to stay motivated while you\u2019re working out: Count down, not up, when performing reps. Another trick: \u201cLook at your dominant hand while you\u2019re pushing up,\u201d Cardiello explains\u2014it \u201cautomatically includes a positive reinforcement\u201d because the dominant hand more easily and quickly moves the weight.<\/p>\n\n\n\n When strength training, you\u2019ll be putting your body through very strenuous activity, so it\u2019s important to maintain proper form. By maintaining proper form, \u201cyou\u2019re guaranteed to activate the muscle groups that you are looking to train and, most important, you\u2019ll stay healthy and injury-free,\u201d Trink says. \u201cThe guy who can stay healthiest can train the most, and, in the long run, make the most progress.\u201d<\/p>\n\n\n\n Ever notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. When you\u2019re strength training, you have to \u201cpay attention to the little things, because you\u2019re only as strong as your weakest link,\u201d Boyce says. \u201cIf you notice a deficiency, address it in conjunction with your program.\u201d<\/p>\n\n\n\n If you want to make progress, sometimes you have to change things up. \u201cEnsure your body never gets adapted to what\u2019s coming next,\u201d LaCerte explains. Once that happens, you may notice diminishing strength gain results. To avoid this possibility, \u201cswitch up how heavy you\u2019re lifting, your tempo of an exercise, your rep\/set count, or what time of the day you\u2019re lifting,\u201d he says.<\/p>\n\n\n\n Forget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition\u2014and burning fat all boils down to a simple equation:\u00a0Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake\u2014fats, protein, and carbs\u2014to understand how much you consume relative to how much you burn during a workout.<\/p>\n\n\n\n Can\u2019t get the scale to budge? It\u2019s possible you\u2019re gaining muscle and shedding body fat\u2014and that means your net weight change will seem \u201cstuck,\u201d even though you\u2019re making progress. \u201cTake pictures on a weekly basis\u2014front, back, (and) side pictures all from the same angle, same lighting, same clothing.\u201d That way, you\u2019ll see change over time, even though it may not look like it day to day.<\/p>\n\n\n\n Say it with us: Carbs are not the enemy. Unless you\u2019re on an\u00a0extreme nutrition plan like the keto diet,\u00a0carbs are an essential source of your body\u2019s energy. That said, you need to be mindful about\u00a0how<\/em>\u00a0you consume those carbs, because eating too many carbs\u2014or eating carbs at the wrong times\u2014can cause your body to store the excess energy as fat. Here\u2019s how to eat carbs for\u00a0more muscle and less fat.<\/p>\n\n\n\n To flatten your belly, \u201cgo below your navel,\u201d Cardiello says. \u201cIn a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.\u201d <\/p>\n\n\n\n An often-overlooked factor, and one stressed by Trink, is to make \u201csure that your GI tract is healthy, because that\u2019s how you absorb all your nutrients.\u201d Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink \u201cice cold water first thing in the morning\u201d adding \u201cyou\u2019ll naturally boost your metabolism by up to 24% for 90 minutes.\u201d LaCerte recommends you \u201cdrink at least one gallon of water per day.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" Are you tired of\u00a0putting in the effort at the gym and not seeing results? You\u2019re not alone\u2014many people show\u00a0the drive, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Consider reducing rest time<\/h2>\n\n\n\n
<\/figure>\n\n\n\n15. Learn how to fight fatigue<\/h2>\n\n\n\n
16. Understand strength-training basics<\/h2>\n\n\n\n
<\/figure>\n\n\n\n17. Find your motivation<\/h2>\n\n\n\n
<\/figure>\n\n\n\n18. Carefully focus on form<\/h2>\n\n\n\n
<\/figure>\n\n\n\n19. Be mindful of the little things<\/h2>\n\n\n\n
<\/figure>\n\n\n\n20. Change helps<\/h2>\n\n\n\n
<\/figure>\n\n\n\n21. Understand the basics of fat loss<\/h2>\n\n\n\n
<\/figure>\n\n\n\n22. Take photographic evidence<\/h2>\n\n\n\n
<\/figure>\n\n\n\n23. Understand how to use carbs<\/h2>\n\n\n\n
<\/figure>\n\n\n\n24. Attack your lower body to burn fat<\/h2>\n\n\n\n
<\/figure>\n\n\n\n25. Hydrate properly<\/h2>\n\n\n\n
<\/figure>\n\n\n\n