It doesn’t matter how or what, but you have to stay active. No matter how tired you are, avoid being a couch potato. When you return from work, do something as simple as take a walk or do some push-ups or lunges. Or just put on some music and dance. It doesn’t require a lot of time. Even as little as 10-15 minutes a day of stretching, exercising or moving around can add up. You can start slow, maybe 3-4 days a week and then progress to 4-5 times a week. If you keep it up for a few weeks and stay consistent, you will start to see a difference.
Gradually increase the intensity of your workout session. If you don’t do this, you will stop seeing progress and will plateau. This happens if you maintain consistency in your workout and don’t keep progressing. You have to keep altering your regimen to improve your gains and fat loss.
Here are the best ways to further intensify your training:
- Alter your rest periods
- Change out your load every so often
- Increase your speed
- Do exercises that work multiple muscles not isolated ones
Maintain a Diet & Training Diary
When you maintain a record of what you eat daily, you are more likely to ensure you are eating healthfully and also that you stay consistent with your diet. This will also ensure that you drink ample water and stay hydrated. Also eliminate sugary drinks so you don’t consume unnecessary extra calories.
It is also good to keep a journal for training. It will help you keep track of your workouts and the progress that you have made and help you focus on how to progress further. Using a calendar with a good amount of space in each block helps because the dates are already there, you just need to fill in information about your workout.
Keep Balanced Movements
Be sure to balance movements in your workouts. If you work on pushing movements, balance it with pulling movements. This will ensure that your muscles and joints are symmetrically strong and create the right kind of tension to lift weights.
No need to specialize
Try out different types of sports and exercises, even if you aren’t an expert at them. Keep challenging yourself to gradually progress so that you don’t plateau.
Also be sure to warm up and not just jump into a really intense workout. The last thing you want to do is injure yourself.
Stick With Your Program
To make actual progress, you have to remain dedicated to your training program and make it an essential part of your lifestyle. It helps to have a good support system that will see you through the good and bad of training – whether it’s your family and friends, social media groups, etc. When you get other people on board with your goals, it makes you more accountable and therefore you are more likely to stay committed to it – even if you are tired, or had a rough day, or are too busy, or lost hope of reaching your goal. Just keep at it.