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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.
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.
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.
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.
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.
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.
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REGULATORY CLEARANCES [ More ]
Venus Bliss™ is cleared by the FDA for non-invasive lipolysis of the abdomen and flanks in individuals with a Body Mass Index (BMI) of 30 or less, with the diode laser applicators. The (MP)2 applicator is cleared by the FDA for temporary reduction in the appearance of cellulite.
Venus Versa™ is cleared by the FDA as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators are cleared by the FDA for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators are cleared by the FDA, 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 is cleared by the FDA for the treatment of acne vulgaris. The DiamondPolar™ and OctiPolar™ applicators on the Venus Versa™ system are cleared by the FDA for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The NanoFractional RF™ applicator is cleared by the FDA for dermatological procedures requiring ablation and resurfacing of the skin.
NeoGraft® is cleared by the FDA with indication for use in suction-assisted follicular extraction and re-implantation. NeoGraft® is an auto-graft system and can be used on both male and female patients.
ARTAS iX™ is cleared by the FDA with indication for use for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. ARTAS iX™ 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 Legacy™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick Skin Types I-IV with the OctiPolar™ and DiamondPolar™ applicators, and temporary reduction in the appearance of cellulite with the 4D Body (LB2) and 4D Face (LF2) applicators.
Venus Velocity™ is cleared by the FDA 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™ is cleared by the FDA for dermatological procedures requiring ablation and resurfacing of the skin. The DiamondPolar™ applicator is cleared by the FDA for the treatment of moderate to severe wrinkles and rhytides in Fitzpatrick skin types I-IV.
Venus Freeze Plus™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in Females with Fitzpatrick skin types I-IV.
Venus Heal™ is cleared by the FDA for the relief of minor muscle aches and pain, relief of muscle spasm, and temporary improvement of local blood circulation. These indications enable the treatment of certain soft tissue injuries and conditions.
Venus Freeze™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in Females with Fitzpatrick skin types I-IV.
Venus Glow™ is cleared by the FDA as a Class I motorized dermabrasion device. It provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.
Venus Swan™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides.
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