Try my fitness life hacks to maximize your workouts and your gym time! Every workout program needs a tweak now and then use these to motivate yourself!
Up the intensity!
Maybe it’s time to see if you are truly a Body Spartan! A Body Spartan is known for consistently tossing plyometrics, kettlebell swings and sprints into a standard workout. Not only do these surprises motivate progression in your physique but they improve overall fitness by expanding your body’s capability.
Try 2 for 1!
Combine your weight training and cardiovascular routine to get the most out of your workout sesh! Try HIT Spartan Training as lined out in Body Spartan: Genesis. Include intervals, sprints and weight training to increase metabolism, shock your body and optimize your body’s natural production of growth hormone.
Focus on multi-joint exercises. This means, chose exercises that focus on more than one muscle group at a time. A classic example of multi-joint exercise is the squat. The squat trains Gluteus maximus (glutes), quadriceps (quads), and hamstrings while hitting secondary muscles (synergists/stabilizers) Erector spinae, transverse abdominus, gluteus medius/minimus (abductors), adductors, soleus, gastrocnemius. More anabolic hormones are activated during a squat than during any single-joint exercise (such as a quadriceps extension or leg curl).
Go heavy or go home!
Starting with a manageable weight for 15 reps is fantastic but follows it with sets of 8-10 with heavy weight for best results! Practice perfect form but complete your sets with full out intensity. Women do not be afraid to lift heavy; you do not have enough natural testosterone production to bulk you if you eat lean. Lifting heavy with increase your metabolism and muscle density while burning more body fat.
Everybody needs a friend.
I prefer to train alone but I surround myself with people who push me to be my fittest. My husband is my number one motivation and constantly sharpens me by talking about his workouts and new knowledge. For others a workout partner may be just what they need to succeed to the next level of fitness. A great workout partner can push you for the extra rep or additional 5 pounds when you are having a tough day.
Choose a race, try Tough Mudder, sign up for a community sport, set a challenge before yourself and let yourself succeed. Push your intensity levels and your pace. Double the fitness life lack by racing for a cause. Why not impact another life in a positive way by meeting your fitness goals!
Keep track to stay on track.
Just as Body Spartan Genesis lays out: record your goals, workouts and diet in a journal. Your journal will reveal what you have accomplished and where you can improve. With this information you can manage your diet and workouts accordingly to amplify.
Drink up: A gallon a day keeps the body fat away!
Don’t be afraid to drink over a gallon of water a day. Water is a furious fat burner that increases energy, motivation, mood and muscle development! After all this water helps muscle recovery. What a win!
Have a powerful workout, Fitness Hackers!
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