Trimming the Fat – 6 Exercise Essentials To Get the Most Out Of Your Workout
Consistency is key, but making sure you are getting in at least 30 minutes of exercise 4-5 times per week isn’t quite enough. You also have to ensure that the time you spend working out is of value. Most people these days complain of being time poor, so don’t waste yours while you’re at the gym. Get the most out of your workouts with these six essentials.
This is often an overlooked aspect of a workout for people who are rushing to get in and out of the gym. Even if you only have time for a quick half hour workout, don’t sacrifice your warm up. All you need is 5 minutes on an exercise bike, or rowing machine followed by another 5 minutes of dynamic stretching to prepare your body for the following load you are about to put it under.
Skipping your warm up might lead to injury and that will hamper your progression and everyday functionality. So, get your blood pumping and get your body primed for a workout.
Many people still believe that you have to spend an hour or more in the gym to get a proper workout. The truth is you can get a great workout in within 30 – 45 minutes. Introducing dynamic exercises by using Kettlebells, sleds, and power lifting exercises will have you breaking a serious sweat in no time and working your entire body.
Work Your Legs
Don’t just focus on your upper body, be sure to develop your leg strength and power as well. The squat is an essential exercise to every workout regime. The squat develops your lower body while activating every leg muscle. There are dozens of variations on the squat that you can perform to keep you from getting bored and to develop all round strength.
Because this essential exercise uses so many big muscles in your body, your body in turn produces more growth hormone to repair itself and build more muscles fibres. By working your legs, your whole body will benefit.
Row Like a Roman
Doing heavy rows with exercises such as barbell rows, T-bar rows, single arm dumbbell rows and seated rows will develop your traps, lats, biceps, forearms and boost your grip strength. They also help to improve your posture and back health which will pay dividends to your health down the track. Be sure to keep your form strong and focus on technique.
Full Body Push Presses
Developing your back by doing rows will give you a strong foundation for doing heavy pushing exercises such as the military press and overhead press. Instead of sitting on a bench, or shoulder press machine, do standing overhead presses. That way, you will activate your entire body and work your core strength.
Overhead presses will strengthen your entire kinetic chain as you push from the ground up through your legs and into your upper body. Because you are using your whole body, you will also be burning a lot of calories and demanding a lot of output from your body. These dynamic exercises are the key to building muscles while stripping fat from your frame.
You need to know where you’re going if you’re ever going to get anywhere. It’s easy to hit a slump and stop seeing results if you don’t have a specific target that you are trying to hit. Find a challenge that interests you or work towards achievable goals. Whether that is the goal of running your first marathon or being able to lift a certain weight, figure out a plan of how to get there. Your workouts will benefit from a bit of clarity.
If you’re going to do something, then do it properly. Set goals, incorporate your whole body, and make the most of your time. Enjoy your workouts!