5 Tips for Getting the Most Out of Your Workout

When we put in the time at the gym, it’s only natural to want to see some results from our efforts. While slow and steady may be the best approach to reaching your fitness goals, give your patience a little support with these five tips to get even better results from each workout and reach the finish line a little faster.

1. Cut Out Stretches

While it may be tradition to begin a gym workout with a few basic stretches, studies show that a dynamic warm-up is more effective in boosting the body’s capabilities during a workout. According to a study in the Journal of Strength and Conditioning Research, participants who incorporated squats or leg extensions at the beginning of their workouts ended up lifting more than 8% more weight during their workout, while improving lower body stability by 22%. For improved results in cardio workouts, consider beginning each gym session with squats, lunges, knee raises, or leg swings in place of bend-and-hold stretches. Likewise, a few active beginner yoga positions could sub in for bland stretching routines to improve workout results. Mix it up to keep interest.

2. Don’t Be a Cardio Addict

While treadmills, ellipticals, and bikes may seem like the most beginner-friendly equipment at the gym, sticking to cardiovascular exercises only may actually cause weight gain—or at the very least, it can halt weight loss. A study out of Harvard that was published in Obesity reported that 20 minutes of cardio exercise per day didn’t measure up to the results in abdominal fat loss seen by participants who swapped out cardio machines for weight lifting. This is because muscle tissue has a positive effect on metabolism. While weight lifting machines may help beginners get familiar with form, for best results, incorporate free weights or exercises that use body weight as resistance (i.e. push-ups or pull-ups) to tap into a wider range of muscles, improve hormonal responses to aid in recovery, and boost the body’s overall functionality.

3. Create a Resting Routine

Muscles don’t grow stronger with each rep, but rather in the recovery period between workouts. Instead of focusing all efforts on getting the most out of the gym, refocus a little on rest. To help the body recover, consider a post-workout massage, which can decrease inflammation and improve mitochondria function, which basically means muscles are more open to recovery and strengthening. Likewise, a post-workout and nighttime snack containing casein, a protein, (think Greek yogurt, cottage cheese, or even protein powders) can aid in muscle recovery overnight. Finally, help hormones reset and get the body back in shape for the next workout with some quality shut-eye. Skipping beauty sleep can slow metabolism and may be the root of that fitness plateau, so aim to get seven to nine hours of rest each night.

4. Keep It Simple

It might seem like vague advice, but simplifying day-to-day choices can actually promote happiness and improve the body’s ability to take action. According to a TED Talk by Dan Gilbert regarding the source of happiness, when choices are made simpler, we’re more likely to take action. Gilbert notes that fewer choices relieve pressure, while a broad range of choices overwhelm us and cause us to avoid choosing altogether. Start by simplifying daily routines, such as minimizing clothing choices, creating set meals, or sticking to the same coffee order, to improve overall happiness. Translate this to gym time by sticking to just a couple common props like kettlebells, resistance bands, or a skipping rope.

5. Consider Outside Help

While some may be able to achieve their weight loss goals with diet and fitness tips alone, some of us need a little helping hand and there’s no shame in accepting that. In fact, the sooner we’re able to stop obsessing over loose skin following weight loss or those couple of inches we just can’t shave from our trouble areas, the sooner we can move on to improving our strength, taking pride in our bodies, and viewing our gym time with gratitude rather than frustration. We all have our own fitness goals and we all get there in our own ways.

For those looking to get over a little fitness hump, consider a helping nudge from a custom body shaping treatment plan. Radio frequency-based body shaping treatments deliver heat below the skin’s surface to target and reduce the volume of fat cells within the treatment area while kick-starting skin’s natural collagen and elastin production for smoother, firmer skin. For more information regarding radio frequency body shaping treatments or to get started on your customized treatment plan today, locate a certified treatment provider near you using the search below.

Body

Fitness

Take the first step towards feeling great!

Find a certified Venus Treatments provider near you today who specializes in today’s top aesthetic medical solutions.

FIND A PROVIDER

< BACK TO BLOG

< PREVIOUS POST | NEXT POST >

LATEST POSTS

5 Ways to Tighten and Tone Your Arms

Tight, toned arms are the best accessory year-round, whether you’re wearing the latest summer fashions or the most elegant holiday gown. Strong and contoured, they can transform the look of any outfit and we can’t deny that winning an arm wrestle every now and then is a fun bonus.

May 8, 2017

How to Beat Bra Bulge: 5 Ways to Tone Your Back

Feeling a little self-conscious about bra bulge? It’s common for women, regardless of their chest size, to see a little bit of excess fat around the bra band. The main reason is that this area tends to be one of the most difficult to target at the gym.

Mar 20, 2017

The One Thing No One Tells You About Losing Weight

So, you finally worked off all your excess weight and have reached your target weight loss goal—congratulations! The unfortunate news is that you’re likely now dealing with a new problem no one ever warned you about: excess, sagging skin.

Mar 13, 2017

Find A Certified Venus Treatments Provider Near You

Search below to find a provider near you and to learn about our non-surgical aesthetic treatments with ARTAS®, NeoGraft®, Venus Bliss™, Venus Versa™, Venus Legacy™, Venus Velocity™, Venus Viva™ MD, Venus Freeze Plus™, and Venus Glow™.

FIND A PROVIDER

ARE YOU A PHYSICIAN?

For more information call: (+44) 208 748 2221 // [email protected] // 4th Floor, No.1 Farriers Yard 77-85 Fulham Palace Road, London

REGULATORY CLEARANCES [ More ]

Venus Versa™ has CE Mark as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators have CE Mark for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators have CE Mark for the removal of unwanted hair and to effect stable long-term or permanent hair reduction for Fitzpatrick skin types I-IV. The AC Dual applicator has CE Mark for the treatment of acne vulgaris. The DiamondPolar™ applicator has CE Mark for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The OctiPolar™ applicator on the Venus Versa™ system has CE Mark for temporary body contouring via skin tightening, circumferential reduction, and cellulite reduction. The NanoFractional RF™ (Viva) applicator has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin.

NeoGraft^® 2.0 has CE Mark with indication for use in suction-assisted follicular extraction and re-implantation for males and females.

The ARTAS iX™ from Restoration Robotics® is indicated for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. The ARTAS iX™ from Restoration Robotics® is intended to assist physicians in identifying and extracting hair follicular units from the scalp during hair transplantation; creating recipient sites; and implanting harvested hair follicles.

Venus Epileve™ has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types. Venus Epileve™ is also CE-Marked for hirsutism.

Venus Legacy™ has CE Mark for the temporary increase of skin tightening, circumferential reduction, cellulite reduction, and wrinkle reduction.

Venus Velocity™ has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types.

Venus Viva™ has CE Mark for the use in dermatologic and general surgical procedures requiring ablation and resurfacing of the skin, and the treatment of moderate to severe facial wrinkles and rhytides in Fitzpatrick skin types I-IV with the DiamondPolar™ applicator.

Venus Freeze Plus™ has CE Mark for treatment of moderate to severe facial wrinkles and rhytides using the DiamondPolar™ applicator, and CE Mark for the treatment of cellulite reduction, increase of skin tightening, and temporary circumferential reduction on the OctiPolar™ applicator.

Venus Freeze™ has CE Mark for treatment of moderate to severe facial wrinkles and rhytides using the DiamondPolar™ applicator, and CE Mark for the treatment of cellulite reduction, increase of skin tightening, and temporary circumferential reduction on the OctiPolar™ applicator.

Venus Glow™ provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.

Welcome to Venus Treatments!

You are entering our website. For other country/regions and language options, please click the button below.

Click Here

Are you a physician or aesthetician? Please visit our medical and aesthetic professional website to learn more.