Do not spend hours and hours in the gym or working out with a YouTube video and getting nowhere. Doing the same type of workout day after day has been proven to give little to no results. There are no visible results because the body gets used to the same routine. To get results that are noticeable, the routine needs to change, so change it up a little. To spend less time working out and get better results, all that is needed is a more intensive workout with rest in-between. With that said, for example, for a 20-minute intensive workout, a person should rest in between the workout for about 30 seconds.
For faster results
- Treadmill with dumbbells – Get toned on the treadmill by upping the speed and holding two 5-pound dumbbells; that will get the heart pumping. Doing this two or three times a week will give results.
- Wall sits with running – Lean against the wall and bend the knees to a 45-degree angle and hold for 30-60 seconds. This is good to strengthen the hamstrings, butt and enhance the speed when running.
- Charge the body with protein – It is recommended to eat protein before and after workouts, because it helps stimulate muscle growth and repair.
- Do intense workouts – High intensity workouts like cardio can include doing jumping jacks, jogging, jump rope, and even Zumba. Strength training would be doing exercises like push-ups, bench presses, lunges, and squats.
- Repeat – Repeat to be able to see results; doing 10-minute intensive workouts three to four times a day will do the trick.
- Mix it up – Change the workouts every week or so that way the body can challenge its self and be able to get better results.
- Detox – Drinking lots of water, water with lemon and eating plenty of fiber will make the body functions work a whole lot smoother and give the body more energy.
If the goal is to burn more calories, mixing two kinds of exercises together will increase calorie burn. By doing two different exercises (pull-ups, squats), two different muscles are also being used, which causes fat burning at a higher intensity.
Studies have shown that if an exercise causes difficulty in having long conversations, it is a way of knowing that calories are being burned. Also, a person should not be afraid of using weights; this is for women that might be thinking that lifting weights is going to cause "man muscles." On the contrary, building muscle causes the body to lose fat a whole lot faster. Don't be afraid of pushing the body to do more, because the more the body is challenged, the better results will be visible. Keeping a journal and writing down will help keep track of the progress that is being made and will show what works and what doesn't work. And don't forget about eating healthy. Eating fruits and vegetables, fewer starches, more soy products and skinless poultry will help. And finally, what it all comes down to is that working out gives energy, controls weight, boosts confidence and self-esteem, makes you less likely to suffer health problems and gives you a longer and healthier life.