1. Keep an eye on the time. Don’t spend time spend chit-chatting, checking your phone and too many trips to the water fountain. Research shows short, intense workouts offer the best results. Also remember to pack your water bottle and fill with our favourite Bio-Synergy product ,so that you can stay hydrated with zero travel time. For a great workout pace, try allowing just 60 seconds of rest between each set to add a cardiovascular element to the workout. This increases fat-burning while packing on lean muscle.
2. Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn't have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength.
4. Hit the free weights. While exercise machines do make resistance training user-friendly, they simply do not get the job done like free-weight exercises. Lifting with free weights will incorporate more stabilising muscles and therefore burn more calories than their weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.
5. Add instability. A good workout doesn't need to look like a performance from Cirque du Soleil, but a little balancing act might go a long way. Exercises that require balance stimulate more muscle recruitment, specifically core muscles, than the same exercise done in a stable position [4]. This is rather intuitive: Is a squat standing on the floor as challenging as one standing on a wobble board? Of course not. The good news is most stable exercises can easily be geared up by adding a BOSU or stability ball (just be sure proper form is never compromised).
6. Listen to your favourite tunes. Research has proven, listening to music can increase performance by up to 10%.
7. Get explosive. Research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from fast-twitch muscles..
8. Pile one the lbs. A recent study showed that exercisers who lifted a heavy weight for just 8 reps burned double the calories of those lifting lighter weights for 15 reps.
9. Write it down. Remembering every exercise performed, every repetition accomplished, and every weight selected during a previous workout is nearly impossible. Without a record of past workouts it’s also difficult to see measurable progress. Using a workout journal or fitness app provides motivation to rock every workout. #makeitappen
10. Find a gym buddy. People who have an exercise partner are more likely to get active and stay active than those doing it on their own. Finding a workout buddy instantly increases the accountability factor and provides increased motivation to work harder during an exercise session. Plus, exercising with others is a lot more fun!
11. Make it social & take a selfie. Not sure the world really needs to hear the details of your exercise goals or weight-loss targets? Research shows that social support gained through sharing health and fitness goals increases the likelihood of those goals being achieved.
