Ah, overtraining – not something we even consider when we take our first tentative steps in working out.
After all, how can we overtrain? Isn’t all training good for us?
As it turns out, it’s not. In fact, as most experienced gym-goers will tell you, building muscle is as much about rest as it is about lifting weights. Runners will tell you the same thing – you can’t expect your body to just infinitely keep going. If that were the case, we’d all be as fit as fiddles our entire lives, provided we put the work in.
Overtraining sucks, just to share my personal experience as well. When I first started going to the gym, I used to put in 5k every morning in the local park, and then I’d put another hour in at the gym in the evening. Maybe with an occasional rest day thrown in there. And trust me, it wasn’t a nice feeling.
But I know how we can trick ourselves into overtraining – we want to see better results, it feels good, we are hooked on the feeling, and we can’t really buy into the “I need to rest” thing.
8 Signs of Overtraining Syndrome (and what you can do about it)
Let’s go over the eight signs of overtraining syndrome, and if you find yourself nodding along while you read, let’s also discuss how you can get back on the right track.
A general feeling of fatigue
We are all somewhat used to feeling a bit tired now and again. Some of us have even accepted that this is just how we feel and are living with it.
However, one of the more prominent signs of overtraining is a lack of energy, a general feeling of sluggishness and fatigue. Everything is just a bit difficult, and you can’t really be bothered with anything.
Specific and general pain
Nothing like the DOMS (delayed onset muscle soreness) to through a wrench into training.
Contrary to popular belief, pain is the first sign that you have overdone it. If your muscles are sore the day after a workout, if this soreness persists for more than 72 hours, if you experience DOMS – this is a clear sign that your body is not recovering well, and that you need to stop doing what you are doing.
Some will tell you there is no gain without pain – or that soreness is the sign that you are doing something right. Don’t believe them. Yes, working out should be a challenge – but it shouldn’t leave you in pain for days.
The connection between sleep and overtraining is a complex one: and while you may think that tiring yourself out with a workout can put you to sleep easier (and this is the case when you train well), overtraining can keep you awake.
As you are not able to relax completely, you are not able to drift off to sleep, or you wake up a lot during the night, tossing and turning as you go. This, in turn, means your body will not be able to get the rest it needs and repair the damage you have caused while working out.
Loss of appetite
Loss of appetite is one of a number of symptoms due to over-training.
You need to fuel your workouts with the right nutrients – carbs, proteins, fats all play an important role in helping your performance.
However, if you feel like you don’t really have to eat, or you can’t eat and there is nothing appetizing about food, you will be putting yourself at risk in a whole host of ways: a lack of nutrients means your body can’t repair itself, and that you are driving it too far on too little. Your immune system can suffer, you can get injured more easily, and your feeling of fatigue will only increase.
Getting ill more often
As your immune system can no longer keep up with the demands you are putting on your body, you will be more susceptible to colds, inflammatory diseases, and all kinds of other illnesses. You can also experience a lot of headaches, and that icky feeling when you are not ill, but you are not healthy either.
A lack of sleep and increased stress will cause you to become more irritable. Stress will also boost your cortisol production, which will make losing weight that much harder, your performance will suffer, you won’t be as ready to go to the gym. Overall, you’ll just be an irritable sack of moodiness.
These mood swings will also lead to a drop in your confidence, and you won’t feel as good as you used to while working out.
The weights you were once able to lift and the distances you were able to run will become increasingly difficult, and you’ll be forced to cut back. This will translate into a sluggish progression, and your already dampened mood will slip further into the gutter as well.
When all the above starts to happen, you will naturally be much more susceptible to injuries. When you’re simply not as focused, not as able, not as ready to perform as you normally would be, anything from sprains and tears to more serious injuries is more likely to occur.
What can you do about it?
If you have recognized these symptoms in yourself – don’t worry. There is a way back, and while you may not like it, it can help you get back “to normal.”
Stop working out hard – If you are lifting, this will mean no weights for a while. If you are running, you will need to cut down on your speed and distances.
Switch to some light cardio – jogging or biking – but nothing too extreme and vigorous.
Seven days is all it will usually take – unless your body is extremely exhausted, in which case you might need to take a longer break.
Of course, this is not all.
7 Lifestyle Tips to Keep Overtraining and Burn-out at Bay
The key to health and fitness lies in the trifecta I so love to mention sleep, nutrition, and working out.
Here’s what you need to pay attention to in terms of sleep and nutrition to maximize your workouts:
You need to teach yourself to sleep more and sleep better. Establish new and beneficial sleeping habits, and ensure your body has enough time to recover from the day.
Eat well – I don’t need to go into what that means, as you already know what a balanced diet is. Of course, you can let yourself off for having something essentially bad for you occasionally. But 80% of your diet should still be good for you.
Also, make sure you are eating enough. This will depend on your goals, but even if you are trying to lose weight and working out at the same time, you can’t under-eat, as that will not give you the results you need. Your workouts need proper fuel – so give it to them.
Don’t work out if you are in pain – ever. It’s better to take a couple of days off than to risk making everything worse.
Always add rest days to your routine. They are not days of slacking off, but rather an essential part of the split.
Don’t train for over an hour at a high intensity – an hour is enough. If you are doing low to moderate impact exercises, you can work out for more, but don’t forget you still need to rest.
Try to stress less – I know this is a cliché, but stress really is the worst possible enemy to your quality of life, and to the quality of your workouts.
Prolonged overtraining will just make your symptoms worse and compromise your body even more. It will take longer to recover, and you won’t see the progress you had in mind.
In fact, why would you want to keep overtraining, when it’s not giving you what you are looking for?
If you want bigger biceps or washboard abs, then weightlifting can be a good way to go. While weightlifting is an effective way to build both size and strength, there are other benefits as well.
In a 2014 study, Harvard researchers determined that strength training is more effective in preventing increases in abdominal fat than cardiovascular exercise. When you incorporate weightlifting into your exercise routine, you burn calories and increase lean muscle mass. In other words, it can help you build muscle and lose fat as long as you do it correctly.
Though weightlifting could be the key to helping you achieve your fitness goals, it’s not something you should rush into. Proper form when lifting weights is critical if you want to stay safe and see results.
5 of the Most Common Beginner Weightlifting Mistakes
Read on to learn five of the most common weightlifting mistakes beginners make and how you can avoid them.
1. Skipping the Warm-Up
Warming up your muscles before a workout improves your performance and reduces the risk of injury. When it comes to weightlifting, dynamic stretches can be the way to go. Whereas static stretches isolate a muscle for an extended period of time, dynamic stretches involve movement.
In a 2018 study published in Sports Medicine, dynamic stretches increase range of motion and enhance muscle force and power. Examples of dynamic stretches include:
Lunge with a twist
If you prefer to work out in the morning when your muscles are cold, it may help to spend 5 to 10 minutes walking or jogging slowly before you stretch.
2. Going Too Fast
When you first start weightlifting, it takes time to learn proper form. It may feel silly to use weights that don’t challenge you, but good form is essential for a safe and effective workout. Trying to progress too quickly can increase your risk for an injury which will only put you further behind in reaching your goals.
Take the time to watch videos or schedule a few sessions with a licensed personal trainer to learn proper form for common lifts like squats, deadlift, and bench press. Practice your form with little to no weight until you have it down, then slowly add weight to build strength. The key is to train your muscles and use their full range of motion in each exercise rather than “cheating” by using your momentum.
3. Not Engaging the Core
Building your core is about more than just achieving the coveted six-pack – it’s also the key to increasing safety and performance throughout your entire weightlifting routine. Having a strong core helps stabilize your lower back, enhances flexibility, and improves balance and coordination. It also has real-world benefits like improving posture.
Many beginner weightlifters make the mistake of failing to engage their core during every exercise. If your core is weak, it may put extra pressure on your lower back during lower body exercises like lunges and squats. Include core exercises in your workout routine and keep your core tight during other exercises to give your body a solid and stable foundation.
4. Using Higher Repetitions
A common weightlifting misconception is that lifting lighter weights for higher repetitions tones the muscles while heavier weights for lower reps build strength. The truth is muscles don’t change in tone; they only change in size. To achieve a “toned” look you’ll need to shed body fat while gaining muscle mass to increase muscular definition.
Incorporating cardiovascular exercise into your workout routine can help you burn extra calories, but a healthy diet may be even more important. Consult with a licensed dietitian to determine the optimal calorie deficit to facilitate healthy fat loss.
5. Going Too Heavy
To keep building strength you need to challenge your muscles during each workout. It’s important not to go too heavy, however, because it decreases the efficacy of the workout and increases your risk for injury. Find a weight that feels comfortable and allows you to achieve a full range of motion throughout the exercise without compromising your form. If you’re struggling to grow a particular muscle group, explore the mind-muscle connection to jump-start your gains.
Whether your goal is to lose fat or build muscle, weightlifting will help you get there. Using proper form, warming up before your workouts, and giving your body time to recover in between are the keys to staying safe and achieving your desired results. Fuel muscle and joint recovery with a post-workout collagen protein shake and listen to your body – slow and steady progress is better than risking injury. If you stay consistent and avoid these common pitfalls, you’ll see the results you want in time.
Nothing seems to be working the way you’d like it to; you slave all week/month just to survive, and you’re still not happy. So you decide to get out of your bubble of misery and open up your own business. After a considerable amount of contemplation, you come to the conclusion that opening a fitness studio is the optimal business to start.
Whether you’re an expert in aerobics and bulking or not, it is very clear that today’s target market is constantly looking to enhance their bodies.
Before Opening a Gym or Fitness Club, Consider These 5 Things
1. Standing Out
Motivated by all the potential opportunities, you start to blaze a trail toward your dream fitness center. While it might be true that the fitness industry is somewhat saturated with fitness centers, the sheer volume of options and themes one could customize their gym will allow you to uniquely set yourself apart from the competition. That’s why the approach you’ll follow in your gym is one of the most basic things to consider when starting your own fitness business.
2. Fitness Agenda
The introduction of specialized boutique fitness studios—and their raging success—have adjusted customers’ mentalities to expect their fitness centers to offer a collection of all fitness and physical enhancement techniques. Clients right now prefer to have a fully equipped gym and the presence of fitness professionals to aid them in their exercises.
So far, these two customer attractions are available in everyday gyms, but being a fully running fitness operation with massage therapists, nutritionists, and personal trainers are the ultimate goal of any gym owner.
The truth is, almost all brand-name fitness centers started up with a fraction of the services they provide right now. They mainly start with a simple aerobic fitness center, and as their client base grows, they also start to grow and expand into more fitness territories.
On the other hand, brand names like CrossFit have remained a specialized fitness entity from their inception. They only cater to those who are seeking a more personalized and less aggressive form of fitness. Their success came from the fact that they provide something unique and stick to it. Finding your unique fitness approach is the first step of the journey.
3. Starting Capital
So far, you’ve selected the fitness agenda your gym will follow but have no clue yet about how to finance that dream. When you open a normal business, say a grocery store, you are initially required to spend your capital on acquiring the goods and a prime location.
Fitness centers, however, have the added cost of buying gym equipment that fills your center with all the needs of a fitness enthusiast. Furthermore, you don’t just have a couple of employees, but a fleet of marketers, salespeople and fitness trainers. This results in the accumulation of a hefty startup fee.
Image source: Pinterest
Fortunately, there are countless business financiers that specialize in startup fitness businesses. They might provide raw money as a loan to start your own business, or more conveniently, they could finance your equipment for you. Enter Gymstarters, the leading financier for new gyms in the US. They provide treadmills and dumbbells for belated fees—just browse here for more detailed descriptions. Their personable business plan will ensure the success of your opening.
4. Choosing A Name
To begin your journey toward your financial independence, you obviously must pick out a unique name that accurately captures your business’s theme. Begin by brainstorming the terms that might work. Words like gold, titanium, and metal are all key elements of a workout and fitness organization to signify top-quality, endurance, and energy.
Of course, these suggestions are meant mainly for bulking gyms, but not exclusively. The goal here is to think about the words that people want to talk about when they hear your name.
5. Startup or Franchise?
As previously mentioned, there are countless approaches one could have with their fitness plans. This creates the opportunity for you to either start your own business and keep it as a small local business, or grow it to become a franchise. If neither of those is the desired endgame, you could always pay a royalty for an already established brand name, like CrossFit.
After the many questions answered above, you are almost ready to start your own fitness business. The only remaining thing is to file for a state license, and definitely get your fitness center insured. In the end, the process of opening up your own business can be intimidating to even the bravest of us—especially when it’s about getting in a line of business that’s filled with competition. However, mindfully considering all these notions would surely make your journey run smoother.
Many people don’t realize that when you go and lift weights, there’s a certain strategy to be employed when it comes to how much weight you’re doing and how many reps you’re doing.
Finding a balance between the two is important, but most people either tend to do high weight with lower reps, or lower weight with high reps. Depending on which one you choose, you can have some drastically different results in terms of how your body looks.
Maximize Your Lifts to Maximize Your Muscular Gains
High reps and low weight will get your muscles used to higher amounts of stress and they’ll be better adapted for endurance, which is good for things like sports. However, for building muscles, you want to go with higher weight and lower reps.
You might only be able to do five reps with a certain weight but by training, that way will help you get muscles better than you would with a lower, more comfortable weight. When you lift weights, you’re microscopically tearing your muscle fibers.
Not enough to seriously injure you, but therefore you feel sore. When you eat and drink protein, your body repairs those microscopic tears stronger and larger than before to accommodate.
This is how you get stronger and how you build muscles from lifting weights in the first place. By lifting heavier weights, you’re putting more direct strain on your muscles rather than testing their endurance, causing more micro-tears, leading to larger muscles.
Lifting heavy is how bodybuilders get into the shape they do because they solely focus on putting on pure muscle mass while also being sure to shed as much fat as possible, making their muscles pop a bit more.
There’s a serious caveat to keep in mind when it comes to heavy lifting: you need to be careful. If you do everything right, you’ll put on muscles and keep getting stronger and lifting heavier weight.
However, if you try to lift more weight than you can reliably lift, there are going to be some problems. It’s not uncommon to see injuries from weightlifting, but most often it comes from people trying to lift as much as humanly possible.
You should be aiming for a heavyweight that you can lift for about five reps per set cleanly. If you mess up on your form and must jerk the weight in a weird way, you can end up causing things like muscles separating from tendons, which can take months, if not years to fully recover.
After all, putting some muscle in your hustle is all fun and games until someone tears a pec or bi… so lift responsibly!
You may have exercised as much as you can, and removed all the unhealthy foods from your diet, but are still unable to shed off as many pounds as you’d want. This can be very infuriating as you cannot see the results of all your efforts and hard work.
You have followed your weight loss program religiously, yet can’t see your expected results. And if there are results, they are only temporary ones.
What could be the problem?
The missing link in all that is your brain.
If there is a disconnect between your brain and your body, you have a hard time achieving your expected results.
The good news is that you can train your brain to work for and with your body, instead of against it, to lose weight. Here are some ways you can train your brain to help you lose weight.
As you train your brain to lose weight, you should remember that:
Our brains are wired to eat whenever we see food. Even if you are not hungry, the chances are high that when you see a plate of food (especially food that you love), you will want to eat it or carry it to eat at a later time.
Our brains respond more positively to foods that are high in fat and calorie content. Such foods attract our attention more than the healthier foods that have lower fat content. This is because our taste buds perceive them to be sweeter, thereby the brain, and the body will react more positively to them.
Our cognitive function directly affects our food choices. When it is not at its peak, we end up making poor food choices and going for fatty and sugary foods instead of healthy options.
Sugar highs and lows affect your brain.
Changing your mindset towards healthy eating and exercise is not easy, and may take time, but it is worth it.
1 – De-stress your brain
Most people, when faced with some stress, turn to food as a way of relieving the stress. Very few will turn to healthy food such as fruits when stressed; a majority will crave the sweet, salty and high-fat foods that, while not healthy, stimulate the brain to release pleasure chemicals that will reduce the stress, a situation known as stress eating. The first step of taking care of your brain in order to take control of your weight loss is to de-stress your mind.
Here are the ways you can use to de-stress your brain and avoid stress weight.
A good night’s sleep is useful in reducing stress. If you have very little sleep, the chances are high that you will wake up grumpy and ill-tempered, as the body perceives sleep deprivation as a stressor. You may find yourself reaching for sugary foods to make you feel better. This is detrimental to your weight loss program and will set you back by a day or two. Ensure you get regular quality sleep of about 8 hours, as recommended by doctors.
Exercises and other physical activities have been shown to reduce stress by producing endorphins, the body’s natural painkillers. They also improve your ability to sleep, which in turn will reduce stress. You do not have to do extreme exercises, but a few manageable ones will help you reduce stress.
most people are stuck in a vicious cycle of working for 8-9 hours then going home, with no fun activity on their schedule. If you ask the typical working adult, their idea of fun is probably sitting in front of the television to watch a movie or a show.
You should make an effort to include fun activities into your daily or weekly schedule. You could opt to have weekly dates with your friends, or visit a new place, or even go to a stadium and watch a sport. This will boost your happiness and reduce the chances of you having stress, which will, in turn, reduce any stress eating.
Reduce your caffeine intake
Whenever you feel stressed, avoid coffee or choose decaf. This is because when stress and caffeine are combined, the cortisol (the stress hormone) levels in the body are raised even higher than they would be if it were stress only.
According to a study done by the University of Oklahoma, consuming 2.5-3 cups of coffee while under mild stress raises cortisol levels by about 25% and keeps it up for up to 3 hours. Since high cortisol levels contribute to stress eating, you should consider quitting caffeine altogether.
2 – Change your mindset
When you hear the word ‘diet’, the first thing that comes to most people’s minds is a negative thought of how they will have to give up their favorite foods and start eating food that may not be as great-tasting as the food they are used to.
The thought of putting effort into workouts to burn calories in order to lose weight may more often than not demoralize someone as they try to start their weight loss journey. This negativity may make it harder for anyone to stick to their weight loss program, thereby making it harder for them to achieve any significant results.
Change your mindset by changing the mind’s view that a diet is something difficult or unpleasant.
Start seeing it as a means to an end; as the plan, you have to follow in order to lose some pounds and achieve your desired weight. Instead of seeing the new foods that you will incorporate into your diet as not so good, look at the foods you have removed from your diet (that may seem very attractive and delicious) as barriers to losing weight. Look at the exercises as a way of keeping fit and healthy; as a means of losing some weight. This way, it will be much simpler for you to stick to your weight loss plan, including the diet and the workouts.
3 – Create a vision board
Sometimes you need to give your brain a little nudge in the right direction by feeding it with various images for motivation. Look for pictures of what you want to achieve by weight loss.
Do you want to fit into a certain dress?
Look for pictures of the dress, or of people in the dress, and stick on your vision board.
Do you want to get a bikini body to fit into that swimsuit you love then hit the beach?
Download pictures of the swimsuit, and have magazine cutouts of the dream body that you want and pin them on your vision board.
Want to go back to the body and weight you had some years ago?
Get a couple of photos from that period and pin them on the vision board. If you want abs, toned arms, and muscles, find pictures of that body that you want to achieve and put them up on the vision board.
This is my vision board which sits on my laptop home screen…
You can create the vision board on your phone, or for more efficiency, have it up a wall where you are going to see it every day. You could also post the pictures on the fridge using fridge magnets so that you can see them every day. Seeing images of your goals every day will inspire you to work harder to achieve them.
4 – Have a plan
Losing a chunk of weight may seem intimidating, and it helps if you have a plan of how you are going to do it. Break the goal into smaller portions, as it will seem easier this way. If you want to lose, say, 40 pounds, divide this up into about 5 portions, where you aim to lose 8 pounds first, then other 8 pounds later.
You should do your research beforehand, though, so that you do not have an unrealistic plan where you want to lose the entire 40 pounds in two weeks! Smaller goals are much easier to achieve, and with each milestone that you reach and achieve, you gain more confidence. This will enable you to take on another milestone, and another, until you achieve your target.
Once you have divided up your goal, come up with ways you are going to achieve the mini-goals. Find exercises that you will do at each stage to achieve the mini-goals. Research and come up with a diet plan that will help you lose 8 pounds. You can either do this at the beginning where you come up with a schedule for all stages of your plan, or you could tackle the stages one after the other, creating a plan for the next stage when you are almost done with the current one. The second option is not the best one though, as you might forget to come up with a schedule for the next weight-loss stage.
5 – Be easy and kind to yourself
Adopting a healthier lifestyle may be difficult, and at times you will find yourself backsliding. When this happens, cut yourself some slack; do not berate yourself or give up. You might go for a birthday party and overindulge in the cake or sweet treats available, or work for extended hours at work and end up doing fewer hours at the gym.
If this happens, do not give up. Try to get back on track; to get back to your workout routine. Forgive yourself for the slip-ups, and get back to your healthy lifestyle. You may feel demoralized, and it is okay, but don’t wallow in the demoralization for long. Pick yourself up and resume your workout plans.
6 – Eat foods that boost serotonin levels in the body
Serotonin is a chemical nerve produced in the cells that send signals between the nerve cells. It is considered a natural mood regulator that helps with sleeping, eating, and digesting. High levels of serotonin in the body boost happiness levels in the body. When the body is relaxed and happy, serotonin levels are very high. This will amplify the stimulation that you get from eating, thereby resulting in the feeling of being full. This will, in turn, result in you eating less food.
Low serotonin levels may result in binge eating, as the body tries to compensate for it.
One of the factors that lead to low levels of serotonin is stress. You should, therefore, ensure that you de-stress your mind as often as possible.
To increase the serotonin levels in your body, you should eat foods that contain tryptophan. Some of the foods that you should eat include:
Eggs (including the yolk)
Nuts and seeds
7 – Define your trigger foods
There are some unhealthy foods and snacks that seem difficult to walk from and tempt you to eat them whenever you come across them, even if you are not hungry. Define these foods, and make a deal with yourself that you are not going to eat the said food or snack for, say, a week. If you are able to go without it for a week, then you can go without it for another week, and so on. With time, you will find that you have broken the cycle and no longer crave that food as much as you did previously. Start out with one foot, and add more to the list with time. If you achieve a major milestone, such as going for a month without eating your trigger food, you could treat yourself, not by eating an unhealthy snack, but by, say, buying a new pair of gym shorts.
You should also replace unhealthy foods with healthier options. Find something that you can eat in place of your favorite sweets, salty or high-fat snack. You could use fresh fruit, carrots, hummus, or even sushi. Whenever you crave unhealthy food, reach for fruit and eat it first to fill yourself and sate the craving. This way, you will psychologically train yourself to opt for healthier options when you are hungry. This will also help prepare you for when you start dieting.
8 – Do not be obsessed with the scale
When you start a weight loss program, results are almost always never immediate. It may take some time before you start seeing meaningful changes in your weight. If you, however, keep on checking the scale day after day and not see what you want to see (which is instant weight loss results), it may demoralize you, and you lose your zeal and motivation for trying to lose weight.
You will need the scale to measure your progress, but make your weigh-ins reasonable. You could do it every fortnight or monthly. This way, you will more meaningful changes than if you check daily. Most importantly, do not let the scale control you. At times the changes you want to see will not be there, but do not let that demotivate you. Keep on working hard, and soon enough you will reach your target.
Does this remind you of anything?
9 – Remember your accomplishments
As human beings, it is easy to concentrate on the negatives and forget about the positives. You may have eaten healthily, gone to the gym to do your workouts, and even hydrated throughout the day, but gave in to a fries craving on your way home. As a human being, you may find yourself concentrating on that one misstep instead of the fact that you otherwise ate well and exercised. This may demotivate you and hamper your weight loss efforts.
Have a journal where you write all your accomplishments and wins each day. This will help your mind focus on the achievements instead of the few and almost inevitable missteps. This will lead to more positive results as you will encourage you to work harder for more accomplishments.
10 – Focus on your feelings instead of your physical appearance
Your physical appearance, as you lose weight, may take time to change, but how you feel changes within a short period of time. Focus on how your body feels instead of how you look, in order to make better decisions and from a more intuitive place.
When you realize that you feel much better and energized when you eat healthy and fresh food as opposed to when you eat unhealthy food, regardless of any physical outcome, it will be easier for you to adhere to a healthy diet.
This is because the body will tend to gravitate towards the food that makes you happy, and if your brain has been conditioned to pick healthy foods as the better option for your body to make you feel good, choosing a healthy diet will not be as hard.
Losing weight may at times be difficult, but training your mind to lose weight goes a long way in helping you overcome any difficulties.
For those of reaching our mid-30s, it’s easy to start feeling a touch of anxiety about your weight loss. One problem that a lot of us have when it comes to losing weight is that we still keep lifestyle habits from our 20s alive in our 30s. Though 30 is by no means old, it is a period in life where our metabolism will start to suffer. As such, the things that you used to do that kept you fit might no longer be enough!
If that starts to become the case, then it might be time to start making a few adjustments based on your lifestyle. For example, did you ever consider the importance of doing some workouts that might change up your regime a bit?
Whether you have or not, it might be time to start doing so. Here, then, are five very useful exercises that we wholly recommend you start putting into practice as you move beyond your present position in life, you can also find a list of 55 more at the bottom of this post. Believe us, the results can be pretty impressive if you stick at it!
The first place to start is the super-useful deep squat. This has become a go-to form of exercise for many people, as it offers such a useful way to kick off some of that excess weight in a natural, enjoyable manner. One of the main reasons why this usually works so well is the fact that it offers such a challenging physical workout.
With a deep squat, you get to enjoy a much richer burn when you go on down to the floor and back up. You will start to notice a big difference in your muscle mass, the strength of the joints in your legs and a whole host of other physical improvements that were previously missing.
This usually leads to a vast improvement in your physical fitness, meaning that you are much more likely to be able to enjoy the physical improvement that comes from doing the workout. You will also find that some deep squats are good for making sure you can enjoy a bit more ‘burn’ in the buttock area.
Deep squats do a good job of working ankles, knees and hips, which are key joint areas which are bound to become weaker with age: deep squats help to stop that problem.
One the exercise we do recommend that you start trying out, too, is the dumbbell deadlift. This has become a popular choice of a workout as the power needed to carry out a deadlift is quite considerable. It helps to maintain a higher level of bone mass and bone density, meaning that our bones are more resistant to physical damage. This has numerous pay-offs, not least the fact that you are going to feel much more durable as you age.
Start off by separating your feet around hip-width from one another and hold the dumbbell(s) in front of you. Face your palms inward, and then hinge yourself forward from the waist. Avoid arching the back. Lower your dumbbells to the shins, and then towards the feet, until you feel your hamstrings really stretching. Go back to the starting point and do it again.
If you keep doing this, you will notice a significant change in your physical shape and overall conditioning. In fact, you will often start to feel the results in days. This is an intensive workout, so be sure to give it your all: the results are dependent on your effort.
Next up for us to make sure that you start incorporating some single-leg exercises into your workout regime. This is hard to do right, but the rewards for doing so are impressive. Start off by standing on a single leg and maintain your balance. Close your eyes and then start trying to stand on your leg with your chest taking less of the weight. Try and then hinge yourself forward, always trying to keep your back as flat as you can.
Do this, and then use your buttock muscles to force yourself back up to a standing position. It’s a very hard thing to do but doing it on each leg is going to really build-up and improve your physical prowess in each leg. We also recommend that you try this out as single-leg exercise tend to help build up better physical endurance and power in each leg. With the fact that you need to take the force on one leg instead of both legs, you will find that there is a huge amount of physical gain to be had from doing this. The results are very impressive and worth persevering through the pain for.
Multi-directional Strength and Mobility Exercises
Another form of exercise that we believe you should be working on is multi-direction strength and mobility exercises. Such exercises are becoming more and more enjoyable as they tend to give you better physical durability. You need something that forces you to be changing directions all the time, meaning that your body has to be ready for rapid changes in direction and in speed. One of the best sports for this, for example, is soccer. The constant back and forth from one goal to the next will make sure that you get a lot of movement as you track the ball and move around from direction to direction.
Many other sports, of course, are also worth pursuing. Football, though, has become a popular choice for many reasons. It’s also good for you to try out things like various forms of dancing, or even taking on sports such as tennis. We also recommend trying to incorporate a few side lunges into your workout program. The variety in direction is a real boon, and this will go some way to making sure that you can feel the physical improvements that you want and need to ensure personal growth and physical improvement long-term.
Your Diet Matters More Than Ever
Remember, though, that exercise is only a fraction of what your body needs. You also need to get a diet – in fact, some suggest that your diet makes up around 80% of your weight loss/gain. If you are looking to get into good shape and to build a durable body beyond the age of 35, the dietary changes need to be as strict as the physical changes.
By all means, combine the above exercise into a routine and start enjoying them. By the same token, though, you should never put yourself in a position whereby you are fueling your workouts with the same junk food your body could burn off in your early teens.
Start taking more care of your diet, and your exercises will result in far more impressive quality overall. Many of us make the mistake of not paying enough attention when it comes to our diet. With the help of this, you can quickly and easily correct this issue and leave yourself far more willing to put up with the physical stresses that you feel.
So, with that in mind, where will you look next?
Be sure to try out each exercise, but also start changing dietary decisions. Simple stuff like eating more greens and cutting down on takeout food and similar will result in far more impressive results than you might expect.
Author Bio: Jessica max is the community manager at hydration calculator. She is a fitness writer writing for Gym Equipment GB. She uses her training to help other women struggling to get fit in mid-life. When not working, Jessica enjoys cycling and swimming.