Does Your BMI Actually Matter?

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Does Your BMI Actually Matter?

When you’re watching your weight, you’ll probably come across the term “BMI.” But, what does it exactly mean and does it matter when you’re trying to lose weight?

Your Body Mass Index or BMI calculates your height and weight. BMI calculators and charts are available online for you to see whether your BMI is in the healthy, underweight, overweight or obesity range.

A BMI of less than 18.5 is categorised as underweight and can sometimes indicate eating disorders. People in this range will need to adjust their diet to gain more nutrients. The normal range is a BMI of 18.5 to 24.9. The overweight range is a BMI of 25 to 30 with a vulnerability to hypertension, high triglyceride levels, diabetes, stroke and coronary heart disease. The obese range is a BMI of greater than 30, while the morbidly obese range is having a BMI of more than 40.

BMI has been critiqued for its inaccuracy, but it has proven to be useful in some cases, particularly when assessing a person’s risk of developing diabetes, arthritis, liver disease, high blood pressure (hypertension), high cholesterol, sleep apnea and some types of cancer (such as breast, colon and prostate)

BMI is considered by most medical professionals and researchers to be an arbitrary calculation. BMI does not accurately take into account one’s bone, muscle, water and fat mass. It also does not include other factors like one’s age, sex, blood pressure, triglycerides, cholesterol and insulin resistance. Overall health is not just about having weight that is proportionate to one’s height.

weight loss near meSince BMI overlooks bone and muscle mass, athletes will sometimes find themselves to be regarded as overweight. Athletes, who usually have a lot of muscle mass, are also commonly healthy and fit. BMI doesn’t distinguish this, though, and cannot be applied to fit individuals and athletes.

BMI also does not calculate fat percentage. Our body stores two kinds of fat–subcutaneous (under the skin) and visceral (around the organs). It is dangerous to have more visceral fat around the stomach and heart and can lead to heart diseases, stroke and diabetes. However, BMI cannot distinguish this. Even if two persons have the same BMI, their fat percentage will not be alike.

Age and gender as well as ethnicity also get overlooked by BMI. Older people should be wary of BMI, since they naturally lose height and muscle, but gain fat. Even though BMI doesn’t differentiate results for men and women, women tend to have more fat than men. Certain ethnicities also have more body fat, according to some research groups. Asians typically have a higher fat percentage than Caucasians and are more at risk of getting heart diseases and type 2 diabetes.

If you still want to make BMI your standard of choice for measuring a “healthy” weight, it’s important to know these things. Your BMI or weight may not change, but your body composition and physique can. Your BMI may remain the same or may not change much, but your body becomes fitter and healthier. For example, body fat can be displaced with muscles. Weight loss and fitness may not always be visible to the eye or on your scale. A fitter body and overall healthier body image rely on fat loss and muscle gain without necessarily going down the BMI scale.

The Benefits of Fixing Your Posture

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The Benefits of Fixing Your Posture

Posture is defined as the position your body maintains while standing, sitting, or lying down. Since childhood, we’ve been reminded to stand straight–with good reason. Good posture means creating the least amount of strain on supporting muscles and ligaments when you move or perform weight-bearing activity.

So, how can you tell if you have good or bad posture? Contrary to popular belief, a good posture does not necessarily mean keeping your spine totally straight. It can be exhausting to keep your back fully straight. By constantly tightening your back muscles, you end up creating stress in the process. Correct posture should feel almost effortless to maintain. The weight of your body should be evenly distributed on your feet, not the heels or the forefoot.

Good posture means maintaining the natural curves of your back, i.e. the curves at the neck, upper back, lower back and hips. Also, when standing with good posture, you should be able to draw an imaginary straight line from your earlobe through your shoulder, hip, knee and the middle of your ankle. Meanwhile, good sitting posture means having your back straight and buttocks at the back of your chair with your feet flat on the floor and knees bent at a right angle.

Personal Training KenmoreAside from greater support, the benefits of having correct posture are numerous. Back and neck pain can be avoided and even reduced for those regularly suffering from such pain. Muscle aches and muscle fatigue can also be prevented. Bones and joints are kept in proper alignment so muscles move more efficiently.

Abnormal wear and tear on joint surfaces lead to arthritis, but this can be prevented with good posture. You can also avoid developing abnormal permanent positions, which can cause spinal disk problems and constricted blood vessels and nerves. You can also prevent other complications like back aches, back pain, pressure inside your chest and poor blood circulation.

Great posture can facilitate breathing, opening the airways and allowing for enhanced oxygen flow. This is why exercises such as yoga, Pilates and meditation place a lot of emphasis on breathing and posture. When you are breathing properly, you increase your concentration and thinking abilities as well. The more oxygen we get, the better.

Lastly, aside from feeling better, you’ll look better. Good posture is one of the easiest ways to boost self-confidence. This helps to make good first impressions as you appear to be sure of yourself and even taller and slimmer.

If you think you have bad posture, here are some tips to help:

Pretend your body is held by a string

Pretend that your spine and head is held up by a string from the ceiling all the time. If you are lying down, pretend the string is held in a direction parallel to the ground.

Get a head, shoulder and back massage

Bad posture can lead to stiff joints, so a massage could help you loosen up.

Get a good quality chair or a back cushion

A firm and dense cushion will provide greater back support. Also, remember to keep your rear at the innermost edge of the chair.

Ground both feet when standing or sitting

You may tend to shift your weight from one foot to another. Keep them both planted on the ground at the same time.

Are All Sugars Bad For You?

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Are All Sugars Bad For You?

You’ve made the promise time and time again to cut back on your sugar intake, to swear off soft drinks and save that slice of cake for your cheat day. Sugar has always been the bad guy for anyone attempting a dietary change, but why? Surely our bodies could benefit from a little sugar, right? Moreover, where else can sugar be found aside from sweets and confectionary?

Sugar is a carbohydrate and carbs, despite their bad rep, play a role in a healthy, balanced diet. However, not all sugars are the same. Common sugars are sucrose, fructose and lactose, containing only one or two sugar molecules. Starch and fibre are complex carbohydrates, made up of hundreds of sugar molecules. Sugars and simple starches are easily digested by the body, but sugars that cause a rapid spike in blood sugar levels and are often considered “bad sugars.”

During digestion, these sugars and simple starches are processed into glucose, which is your body’s primary source of energy. Most dietitians recommend at least 130 grams of daily carbohydrates, along with 38 grams of fibre for men and 25 grams of fibre for women.

Weight loss kenmoreSimple sugars can be naturally found in fruits, vegetables, beans, nuts, and whole grains. These can pack a range of vitamins, minerals, proteins, and fibre. Fibre is vital since it slows down and moderates the absorption and impact of sugar. Meanwhile, all the beneficial vitamins and sugars in added sugars will typically have been refined away. Again, balance is key. If added sugars can’t be avoided, counter it with fibre and other nutrients.

Aside from weight gain, bad sugars also increase the development of Type 2 diabetes and heart disease. Bad sugars are essentially empty calories. In a 355 ml can of generic soft drink, there are about 33 grams or 8 teaspoons of sugar, which is 128 calories. Counting calories aside, when sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells and be stored as fat. Extra sugar also causes an increase in triglycerides, which contributes to cardiovascular disease.

It’s important to keep an eye out for seemingly healthy foods and drinks with added sugars. In many ways, fruit juices, for example, aren’t any healthier than soft drinks. In fact, they can be worse. The sugar in fruit juice is fructose which can stress the liver as well as possibly cause greater weight gain than glucose. Also, added sugar winds up in a lot of unexpected places, like soup and pizza.

So, what are some acceptable and natural sources of sugar? You can indulge in fruits like apples, avocado, bananas, dates, grapes, grapefruit, lemons, limes, oranges, and pears. Vegetables are great such as artichokes, asparagus, beets, bell peppers, cabbages, carrots, cauliflower, celery, brussel sprouts, corn, cucumber, eggplant, lettuce, kale, mushrooms, onions, and spinach. Don’t be fearful of starches like beans, whole grain bread, oatmeal, peas, quinoa, sweet potatoes, pumpkin, squash, and turnips. For snack time, reach for rice cakes, plain yogurt or nuts.

Reasons to Start Boxing

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Reasons to Start Boxing

Boxing isn’t reserved for the athletically and physically gifted. Even if you think you don’t have enough upper-body strength or proper hand-eye coordination, boxing can be a terrific workout. It focuses on multiple areas of the body and is an effective calorie-burner. You can learn self-defense moves, improve your posture, and even boost your mood. While boxing is a sport, it doesn’t have to be combative. Even older people can benefit from boxing. Despite the creaking joints, especially in the hips and knees, boxing also uses your upper body.

If you’re tired of the same old gym routine, read on and see why you should sign up for a boxing class now.

Core workout

Crunches and pull-ups are great and all, but if you’ve been working hard on your abs, boxing could take you a step further. Since boxing requires you ‘sit’ at a lowered stance, you’ll be working your quads and abs to achieve a low center of gravity. While you’re punching and jabbing, that power comes directly from your core.

Cardio and strength

Boxing Classes KenmoreAccording to boxing pros, you can burn more calories with 15 minutes of boxing than an hour of being on a treadmill. In fact, boxing has the potential to burn 780 calories an hour or 13 calories per minute, which is similar to running and cycling. You’re also using your entire body for punching and sparring. Cardio exercises keep you in great condition, which is why boxers are in great physical condition even after tough matches. Boxing mixes strength training with cardio too, which is also effective in burning calories and fat. Strength training is essential in boxing not just to keep you toned, but to improve your endurance. And, if you want more sculpted muscles than building more muscles, boxing is also great for such a purpose. It can tone your upper arms, core, chest, hips and calves.

Hand-eye coordination

Boxing is definitely one of those workouts that will train more than your muscles. Improved hand-eye coordination can make you much sharper and more alert. Boxing is an effective way to up this skill, especially if you’re sparring. There’s added pressure if you’re avoiding jabs compared to, for example, aiming your tennis racket to hit the ball.

Rhythm

Boxing is more than just punching when the need calls for it. Your mind and body need to establish a rhythm to keep your moves coordinated, which is why you’ll be doing a lot of repetitive work. You want to be quick, but not lose pace so to keep your focus and endurance going.

Target muscle groups

Boxers are well-toned not just because of their strict regimen. Boxing overall is a workout that targets several muscle groups at once, especially ones that people often tend to miss, like the arms, back, shoulders and core.

Stress relief

What better way to take out your anxieties and worries on a literal punching bag? Boxing is a great way to decompress after a long day for some people who prefer something a little more dynamic and forceful than, say, yoga or swimming or jogging.

How Much Exercise Do We Really Need?

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How Much Exercise Do We Really Need?

We’re continuously encouraged to exercise, but how much exercise is enough exercise? Turns out, exercise doesn’t mean you have to be an exhausted, sweaty pile of limp limbs after your workout. It all really just depends on your reason for exercising. For many people, exercise is the stepping stone to losing weight. For others, it’s to maintain health or rehabilitate from injury.

As with any major commitment, you need to be realistic about your goals as well as your needs. You will also need to be specific about activities, your schedule, and the intensity of your workouts. For beginners, you will want to set a foundation on which to build your routine. Everybody has their own pace, so commit to finding your comfort zone and begin there. Slowly build intensity and variety to increase the effectiveness of your workout and so you won’t get stuck in a rut.

If you don’t know where to start, don’t be afraid to book a session or two with a personal trainer at your local gym. Also, if you have certain needs, weaknesses, or injuries, like high blood pressure or an injury, you should speak to your doctor to make sure your choice of workout will not make things worse for you.

Personal Training BrookfieldLosing weight and preventing weight gain

Perhaps the most popular reason why people get into exercising in the first place is to shed a few kilos or make sure they stay fit. To get you started, 200 to 300 minutes a week of moderate exercise can help you lose weight. You can mix it up with activities like running, boxing and yoga. If you’ve hit your goal and want to stay there, 150 to 250 minutes of weekly exercise or 20 to 35 minutes of daily exercise can help you maintain your weight.

Improve heart health

One research has shown that people looking to decrease their blood pressure benefitted from 61 to 90 minutes of exercise a week. Another study proved that at least 30 minutes of moderate exercise five times per week aided heart patients.

Lower risk of type 2 diabetes

Interval training has been found to help lower the risk of type 2 diabetes. Interval training involves a series of workouts of varying degrees of activities and intensity with rest periods. According to one research, the insulin sensitivity of participants improved after completing a 10-minute interval training cycling workout for 12 weeks. Improved insulin sensitivity is important in lowering the chances of developing type 2 diabetes.

Lower risk of cancer

Some cancers can be prevented with regular exercise, such as breast, colon, and endometrial cancers. Experts recommend 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

Increase longevity

One study suggests that 150 minutes of moderate exercise each week gives you a 31 percent lower risk of dying prematurely. Another study compares people who exercise three times a week for a total of 450 minutes to those who don’t exercise at all. The exercisers showed to have a 39 percent chance of living longer than their less active counterparts.

Improve mental well-being

Regular physical activity has feel-good benefits, too. Walking briskly for 35 minutes a day for five days a week or 60 minutes for three days a week can improve mild to moderate depression, according to one study. Stress levels are reduced while physical health and vitality are improved. The brain can feel the benefits of your workout as well. One research has shown that 120 minutes of moderate aerobic exercise a week increases the size of the hippocampus, which is the part of our brain responsible for memory and learning.

How To Fight Overeating

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How To Fight Overeating

Why do we have a tendency to overeat? We know it can lead to weight gain, poor digestion, risk of chronic diseases like diabetes and heart disease, and other issues, yet we’re often compelled to eat more than necessary. Self-control is also more than just deciding to “stop.” If we understand what factors lead to overeating, we can find effective ways to combat them.

Among the many factors that contribute to overeating are stress, lack of sleep, seeking comfort in food, excessive snacking and eating too fast. Stress increases our cortisol levels, which promotes hunger and overeating. Furthermore, some people simply find comfort in indulging in foods, particularly salty and sugary snacks.

Not enough sleep throws our hormones off balance as well and can have us feeling hungrier than normal when we wake up. If you’re having a hard time sleeping at night, absolutely avoid these foods before going to bed: chocolate, alcohol, fatty foods, dried fruit, spicy foods, peppermint, pizza, sugary cereals, caffeine, burgers, chips, and green tea.

If you’re on the road to weight loss, you’re probably skipping meals or banning yourself from certain foods. Even if you’re too busy to eat a meal, that’s no reason to essentially starve yourself. This could lead to an eating disorder and result in a depletion of nutrients, and then you’ll have bigger things to worry about than losing weight.

If you’re prone to eating fast because you’re in a rush, try to slow down. When we consume food, it takes a while for our brain to receive a signal from the stomach that we’re had enough. Before that signal is activated, we’re inclined to eat more and more until we’re uncomfortably stuffed. Dieticians recommend stretching your mealtime up to 20 minutes.

Another favourite practice of people on diets is avoiding your favorite foods and surviving on plain salads, and that’s also not the way to go. Dieticians recommend having a small portion of what you’re craving. Don’t be afraid to eat your favourite food; just don’t overdo it.

Personal Training KenmoreIf you’re a workout junkie, be wary. After long, brutal sessions at the gym, you probably notice it’s more difficult to control your appetite. Don’t push yourself too hard or your body might trigger an insatiable hunger. Make sure to stay hydrated as well. The brain can confuse thirst for hunger. So, before reaching for a snack, try a glass of water instead.

Having a hard time gauging your hunger? Try using the hunger scale. As you become more mindful, it’s easier to recognize what’s nourishing versus what’s overindulging. Before you eat, consider which state you’re in.

  1. Starving – Your stomach feels uncomfortably empty and you feel light-headed. This is because of low blood sugar levels. You’re more likely to binge when in this state.
  2. Hungry – You’re already eagerly thinking if your next meal. If you don’t eat within the hour, you could slip into starving.
  3. Moderately Hungry – Your stomach has just started growling. This is the perfect time to eat.
  4. Satisfied – You’re feeling relaxed and neither full or hungry.
  5. Full – Your belly feels bloated and your food doesn’t taste as good as it did a few moments ago. You may be eating out of momentum more than hunger.
  6. Stuffed – You’re feeling uncomfortable as your stomach acids are rising into your esophagus and result in some mild heartburn.

Caffeine Alternatives to Perk You Up

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Caffeine Alternatives to Perk You Up

A hot cup of coffee can sometimes be the best reason to wake up in the morning. However, for some people, highly caffeinated beverages are not an option, particularly those derived from coffee beans. Physiologically, caffeine’s short-term effects are stimulating the brain and spinal cord. While many get their needed rush from coffee, others experience dizziness, anxiety and acid reflux. Bean-derived caffeine has also been found to be addictive and withdrawal symptoms include headaches and fatigue.

You also need to be aware of synthetically produced caffeine, which can be found in energy drinks and powders. Synthetic caffeine works faster, but also has a quicker crash. Being synthetically produced, it lacks the plant-based vitamins and nutrients found in caffeine found in cocoa and coffee plants. These energy products may also use other, cheaper substances, like sugar, to mimic the effects of caffeine.

Nutrition for Weight LossIt’s true that consuming caffeine has many benefits, such as increased metabolic rate, improved physical coordination, and even reducing the risk of diabetes and cardiovascular disease. Although, caffeine has its risks, like sleep deprivation, which could lead to cardiovascular and brain function issues. Other problems include vasoconstriction, heart palpitations, gastric distress and urinary problems. Coffee beverages causes the stomach to produce hydrochloric acid to aid in the digestion of the coffee. On an empty stomach, this acid can cause problems from discomfort to ulcer.

If you’re ready to move on from caffeine–natural or otherwise–there are plenty of options that you can try out to get your energy fix.

Green tea

In the morning, brew a cup of green tea instead of your usual cup of coffee. Green tea has slightly less caffeine and has powerful antioxidants and potent disease fighters.

Nutty smoothies

Nuts are high in protein and fiber and can help elevate blood sugar levels. Give yourself energy in the morning or mid-afternoon with a smoothie of cashew milk, protein powder and nut butter.

Ginseng

Derived from the ginseng root, this can increase blood flow, reduce stress and has a stimulating effect. You can take ginseng as a tea. Set off the bitterness with a bit of honey.

Gingko Biloba

This herbal extract boosts blood flow to the brain and extremities and is used to treat asthma and other circulatory diseases. You will find this can come as a capsule, tincture or tea.

Wheatgrass juice

Wheatgrass is easily digestible, making it an energising drink. It also comes with plenty of essential vitamins, minerals and nutrients.

Lemon water and a B12

A glass of water infused with lemon with a B12 is a simple but effective way to get your body going for the day ahead. Infused water makes it a great antioxidant. Meanwhile, B12 provides mental clarity, energy enhancement and melatonin production (for healthier sleep cycles).

Apples

Fructose from a fresh apple will get your body to produce energy and the act of chewing opens up neural and muscle pathways.

Sources: https://ubiquinol.org/blog/caffeine-good-bad-alternatives

https://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-caffeine-substitution-ideas.html

https://www.shape.com/healthy-eating/healthy-drinks/15-creative-alternatives-coffee

Why So Many Diets?

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Why So Many Diets?

You’ve just decided you want to go on a diet and you tell yourself you’ll stick to it this time. But a after few minutes of browsing online, you’ve become overwhelmed by all of the different diets you’re supposed to (or think you’re supposed to) go on. The first question to ask is why are you going on a diet? What do you need to take out as well as add to your daily food intake and how will these changes affect your body? Most people’s answer would be their goal is to lose weight. The next question is, which diet is best for you?

If you want to be one of those who have found genuine results through a new diet, there are a few things you must know as to why diets “work.” First of all, diets have clear rules. This requires a change in both your caloric and nutritional intake. You will also have to make some changes beyond your body, like cleaning out foods going against your dietary guides. Lastly, you will also need to modify your behaviour. The latter has been found to be highly important. A heightened self-awareness allows you to make more informed and effective choices, whether it’s taking the time to read ingredients and nutritional facts when grocery shopping or passing on a sugary midnight snack.

Personal Training near meWhat about failed diets? Why do so many people falter? The reasons why people fail on diets include that they’re unrealistic, unscientific or too drastic. The person may also not be complementing the new diet with other lifestyle changes like more sleep and regular exercise. Some people also lack a support system of friends or family who can keep them in check and are aware of their new dietary needs.

Not every diet will work for everyone. Sure, there are plenty that have devout followers, but it’s important to know which ones are backed by research. Diets are usually seen as a “quick fix” targeting weight loss, but the reality is that an actual dietary change takes knowledge, time and commitment. There is also the misconception that going on a diet means cutting down calories (essentially starving yourself) or going on a “cleanse.” Either way, it’s best to consult with a medical professional or a dietician if you are serious about going on some form of diet, whether it’s low carb, high-carb, vegetarian, vegan, pescetarian, dairy-free, gluten-free, paleo, and so on.

Health enthusiasts and scientists agree there is no one specific diet you should adhere to. There is no “best” or “most effective” diet for everybody. You can read a compelling argument for the ketogenic diet now, but then read an equally stirring article on veganism the next. Research shows the habits of people who successfully lose weight are those who restrict their calorie intake, stay away from high-fat foods, watch their portion sizes, and exercise regularly at varying degrees of intensity. These people also tend to eat breakfast and add diversity to their meals.

Overall, losing weight and maintaining your ideal weight can seem intimidating, mainly due to the impossible standards society has up to measure one’s success. It is recommended that quick diets are a no go, but rather committing instead to long-term lifestyle changes.

Proven Reasons Why Outdoor Exercises are Better

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Proven Reasons Why Outdoor Exercises are Better

The outdoors may be more unpredictable than your indoor gym, but there are some great advantages to stepping off the treadmill and taking a few laps around the park. Aside from a change in scenery, your health, mood and workout could be improved from being outdoors. Whatever your preferred workout might be, you’ll want to take them outside after reading these proven benefits.

A better workout

Researchers have found that outdoor exercisers exert more energy to cover the same distance as runners would normally do on treadmills. The outdoor landscape can be more challenging, but more effective as well. You’ll expand more energy to overcome wind and changes in terrain.

A stronger immune system

Outdoor Personal Training near meDid you know that trees combat disease by showering or bathing themselves in something called phytoncides? These phytoncides are antimicrobial, anti-fungal and antibacterial compounds. Humans can benefit from these compounds as well. They trigger the human body to produce a specialised blood cell called “Natural Killer” or NK cells, which can attack cancerous and tumorous growths in the body.

Also, being exposed to the sun will increase your vitamin D levels. Vitamin D fights infections, like colds and the flu. Exposure to natural light has also been found to aid people on pain medication. Older adults have experienced better sleep and less pain from time spent outdoors.

Improved mood

Studies have shown that walking around a park can make people less anxious and looking at greenery can improve happiness. Exercising near water has also been found to positively affect people’s moods. Focus and creativity are reinvigorated when spending time outdoors. Furthermore, exercising outdoors is virtually free and saving money can certainly boost anyone’s mood.

Being outdoors easily allows you to be “grounded.” Connecting yourself to the Earth can calm your nervous system and help alleviate the constant electromagnetic field and radiation you usually surround yourself with from phones, computers and Wi-Fi. Grounding has helped people overcome chronic pain and sleep apnea.

Less likelihood of injury

Surprisingly, the secure walls of your gym may not be as helpful as you think. Studies show that repetitive pounding on a treadmill can be tough on the body and could lead to overuse injuries. Meanwhile, outdoor runners build stronger and more resilient muscles from regularly flexing their ankles.

An enhanced social life

Group activities can be more exciting outdoors. Find like-minded people to go on hikes, runs, evening walks, or take outdoor classes. Social interactions outdoors lessen stress and increase happiness, studies show.

Even in colder temperatures, you can still find ways to exercise outdoors. Take the time to walk or bicycle around or schedule regular outings to the parks. It is important to remain safe, though. Wear three or more layers, a hat, gloves, and a mask or scarf to cover your face. If there had been any rainfall before, wear sturdy footwear to avoid slips and falls. It’s also good to remember that staying dry is just as important as staying warm You will still be generating body heat and, once your clothes become damp from perspiration, it can be chilling and could increase your risk of hypothermia.

Sources: https://www.mindbodygreen.com/articles/why-you-should-take-your-workout-outside

https://fitness.mercola.com/sites/fitness/archive/2015/03/06/spending-time-outdoors.aspx

 

5 Easy Ways to Rev Up Your Workout

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5 Easy Ways to Rev Up Your Workout

Tired of following the same upper body-lower body routine week after week? Or maybe just the thought of reviving your old standby routine makes you want to cringe in disgust.

Personal Training KenmoreNo matter what your reason is for losing interest in working out, only one thing’s for sure — you’ve hit workout fatigue. If you notice, it seems a lot harder to get yourself to hit the gym and maintain your enthusiasm which then reflects on your physical progress.

This doesn’t mean you won’t have any progress at all though. Workouts, no matter how repetitive and boring they are, are still productive. However, this progress won’t last long if you are unable to keep up with your routine consistently. So, what is the solution? It’s time to change things up!

There’s NO need to change your workout routine. Just tweak it a little bit to boost your way to the right path. Here’s how.

DO THE SAME MOVES DIFFERENTLY

Like I said, you don’t need to change your entire routine. Just do a bit of tweaking so you won’t have to let go of an exercise you actually enjoy.

Let’s say you’re bored by repetition. What you can do is change an exercise with a new alternative instead of totally taking it off of the routine. So, change the back squat for a front squat. Same goes with using dumbbells, switch up to barbells occasionally, or vice versa.

TRY NEW MOVES

If you’re getting bored of the same old routine, try adding some new movements to hike up the challenge and keep it interesting. We tend to go back to the things we’re most comfortable with but it’s always a good idea to pepper in some new steps from time to time.

Think of things you haven’t had the chance to try yet: a new sport, a new kind of exercise, or a new workout class perhaps? This will not only improve your workout routine, you may be surprised to find out there are other things you might love.

CHANGE UP YOUR REST

It’s commonplace to maintain a 50-second rest period between sets, especially for hypertrophy sets. This generally likens to 1:1 work-rest ratio enough to aid you to build muscles. The occasional change to more or less rest between sets can be enough to make the training session interesting again.

CHANGE THE TEMPO

The ultimate goal here is to put your muscles under stress. More often than not, we try to do the movement too quickly which kind of defeats the purpose, especially if hypertrophy is your goal.

For the eccentric phase (lowering part of the squat) especially, take more time. If the eccentric phase normally takes you 3 seconds, try doubling it to 6 seconds occasionally. This is an effective way of increasing the time your muscles are under tension while working out.

TRY TO INSERT SOME PAUSES

To ramp up the challenge, try to add in a pause before starting the concentric phase of an exercise, or even try stopping during the eccentric phase of the exercise. This step breaks the momentum, giving your muscles more work to overcome the loss of momentum.

 

Source: https://www.menshealth.com/fitness/how-to-switch-up-your-workout