10 Tips for Improving Your Workouts

Often times when we are working out we lose some of the fire and excitement that we associate with it when we first start. Here are 10 tips to help you relocate that fire and increase your focus and results in your training.

1. Embrace Change - I work with a lot of guys who want to improve strength. The most important rule we have is everything works some of the time but nothing works all of the time. Continuing to do the same work is not only boring mentally but physically. Your results will suffer as your body adjusts to the workout. By changing your workout every 6 - 8 weeks you are able to keep reaching higher after your previous workout has reached a plateau.

2. Eat like your car eats - I have a terrible time dieting, I am no good at it. I am always hungry and hate to feel restricted. I find it easier and more satisfying to refuel. I understand that to have a successful workout I need to put the right fuel in my tank. In other words you don't stick garbage in your car's gas tank and expect it to go. So why do it to your body? So next time you are eating to lose weight or struggling through a diet, try fueling up for your workout instead.

3. Stop Stretching before workouts - I know that this must sound insane. Instead of stretching try getting a warm up in before exercising. It will warm your muscles before your workout without taxing them as much as stretching. Also try exercise specific warm-ups. It is great to get a sweat going on the treadmill before you do bench press but, it is more effective to do a few warm up sets on the bench before going into the heavy stuff. If you bench 200 pounds for sets of 10, then try a warm up of 115 pounds for a set of 8-10 and another at 150 pounds. These will get your muscle primed for the specific motion they have to perform. Younger people worry that this will weaken your total weight lifted. I have found that the opposite is almost always true.

4. Start stretching after workouts - I am finding it easier to find time to stretch after suffering through some minor injuries. I stretch in the shower, I stretch while watching TV, and I stretch after my workouts. If you only have an hour in the gym then stretch later that evening or shorten your workout to accommodate at least 10 minutes of light to moderate stretching.

5. Leave the gym - When the weather is nice try trading out your treadmill for a track, your dumbbell for a rock, and your pull up bar for a jungle gym. Working out is not an inside only sport.

6. Stop Working out so much - I workout because I love it. That love can be the biggest deterrent to my success. If I workout for an hour and a half I still have 22 ½ more hours in that day. Your body does not rest for that 22 ½ hours. No it is busy repairing all of the damage you did during those 1½ hours of work. I recommend giving yourself more time to rest. If I squat on Monday, I probably won't squat again till Friday. I lift hard and I know to improve my goal (getting stronger) I must allow my body time to recoup before another round. I know not everyone works out to get stronger so 72+ hours of rest may seem a little long. Give yourself at least 48 hours before training the same body part or doing the same activity.

7. Crank up your cardio - Cardio sucks, I hate it. There is nothing more boring for me then do the same motion for a ½ hour to an hour. I would much rather shorten that time to 15 minutes or maybe a ½ hour. Add intervals to your cardio and cut down the time. Instead of jogging 30 minutes try sprinting for 30 seconds then jogging for a minute. 10 sets of this will have your heart rate jumping and have you heading for the showers 15 minutes sooner with better results.

8. Cardio does not mean run or bike - Cardio is just a way to elevate your heart rate for an extended period of time. I love to box so punching the heavy bag was a natural progression for my cardio. What do you love to do? Why not play basketball instead of bike, tag football instead of wasting away on an elliptical, or tennis instead of a rowing machine? Heck you can even shorten your breaks during your weight lifting program and use that as cardio. Options are everywhere.

9. Redefine your goals - If you want to bench 400 pounds great, go get it. Let me ask you a question, why? What are your goals and why do you want them? I want to lose weight isn't a goal. Wanting to drop 15 pounds so you look better in a bikini is a goal. Wanting to drop 100 pounds so you can set a better example for your children is an even better one. Your why has to be as big as your want. Which means the reason why you're working out must be a big enough motivator to push you towards what you want. So why do you workout? The clearer your why is, the easier it is to workout.

10. Stop being a failure - I see a lot of people who are too hard on themselves. A lot of people I have worked out with over the years see themselves as successful only when they reach their goal. So every day that you haven't reached your goal, you're a failure. I don't believe that. I believe that every day that you stick to your plan and move towards your goal, you're a success. You won't lose 100 pounds overnight but you can feel better about yourself overnight. Every time you workout and make a stride to achieving your goal you are a success. It feels good to be successful every day. It feels so good that you will see a difference in your commitment to your workouts.

These tips are only tips. Try to mix them into to what you're already doing. You know your body better than anyone else, so only do as much as you can.