Most everyone would like a better body, whether it be a slimmer, more trimmer, leaner more muscular body and turn more heads, but nine times out of ten most people don’t achieve this because of lack of inspiration or a lack of energy and time.
Today were going to look at some tips to get you motivated to make the change into the body that you have always wanted and some techniques on how to get a better body in half the time. Whether it be to get into better physical condition or to tone up those muscles, build more stamina or just overall stronger.
Finding the motivation
For many it has always been difficult to find the motivation to workout, between work and family obligations consumes the majority of the day then by the time you’re finished with the daily tasks it’s hard to find the energy.
For some people they find it easier to get a workout done early in the day, they have more energy and it gives them a boost of motivation for the day. Whether if you’re a morning person or not, there are ways to work around a lack of motivation if evenings work best for you.
I have always found that after a long day when I come home tired and the furthest thing from my mind is working out, it often helps to spend ten to fifteen minutes in meditation to clear the mind and I always come out feeling rejuvenated.
If you find that you are limited on time, set a specific time for each day that you plan on working out and stick with it, you don’t need a lot of time to get a good workout in, you will find that if you spend as little as fifteen minutes a day, it will greatly increase your energy levels and you will feel better knowing that you have dedicated a small portion of your day to your health.
It should go without saying that if you spend a little time each day working on your physical condition, it will increase your energy levels, your cardiovascular system, your heart health, your overall fitness level and the way you feel about yourself.
Physical conditioning can be anything from indoor cardio such as a treadmill or a stationary exercise bike, to jogging around the block or maybe going for a couple laps of swimming.
Above all it is important that you spend some time on physical conditioning, because this not only strengthens and tones your muscles and improves your cardiovascular health but it also strengthens your strongest muscle, and that is your heart.
Toning up can be anything from physical conditioning as stated above but also weight training, either with free weights or weight machines.
If training with weights you will want to shoot for a higher amount of reps ranging anywhere from 15-25 reps keeping a minimal amount of rest time between set’s, no more than 30 seconds and keeping a program of 3-4 times per week.
A good toning program to start with would be one that covers upper body in one workout and lower body on a separate training day.
You will follow a circuit training regimen covering one exercise for each muscle group for your upper body for a total of 2-3 circuits.
One set of barbell or dumbbell curls for biceps followed by a triceps extension exercise for triceps followed by one shoulder exercise and one back exercise such as lat pull downs or a rowing movement.
For lower body day, do lunges for quads, leg curls for hamstrings, calf raises and an exercise for abdominals such as crunches. Perform each exercise for one set forming one full circuit, perform three in all keeping your rest to a minimum between circuits.
Building more stamina
For building more stamina you can incorporate physical conditioning exercise like jogging, biking and swimming for strengthening your stamina or for stamina training that you can do in your home could include treadmill, stationary bike, rope jumping and box steps or jumps.
Another alternative for indoor stamina training could include weight training for a higher count of reps shooting for as many reps as you can do. For example if you can perform lunges for 30 reps, rest for a minute and perform your second set.
Don’t worry if you can’t do 30 reps, do as many reps as you can and work your way up until you can perform higher reps, after awhile you will find that you are increasing your strength and stamina.
Strength training is generally performed with free weights and or weight machines. For building strength and muscle size you will want to use a weight that is heavy enough to perform no more than 8-12 repetitions with one minute of rest between set’s.
Don’t use a weight that is so heavy that you are losing good form, but not so light that you can buzz right through 8-12 reps and still find yourself cranking out more reps, 8-12 reps is a good system to follow for adding additional muscle to your frame.
Whatever form of training best fits your need, set a good time of day to follow your program and stick with it, results will never come overnight so be patient and in time you will feel gratification when you start to see results from all your hard work.
If you are new to training you will want to start out slow and work your way up, if you hit it to hard you may end up with enough muscle soreness that will keep you from training again for a week, and above all don’t overdo it to the point of muscle injury, that will result in an even longer setback.
If you are finding it hard to have enough time or energy to workout after a long day, try giving the meditation tactic a try and your workouts don’t need to be long, as long as you get at least 15-20 minutes in would be better than nothing at all.
If you are interested in supplementation for weight loss or muscle mass, check out this review and click on the link.
Protein supplementation is generally thought of as something you would use for adding muscle mass but using protein powders is also a great way to supplement your diet for a weight loss plan.
If you have any questions or comments, please feel free to leave them in the box below.