1) Lift in the mornings
While life is going by remember you always can wake up early and take yourself to the gym. Getting your workout done early in the morning prevents you from building up a mountain of excuses you would use to not go after work. Lifting in the morning actually helps keep your mentally alert and focused throughout the day as well. BONUS
2) Change up your workout
If you get bored easily and daily with your routine, why are you still stuck doing the same thing? Remember that change is inevitable in life and so should it be utilized in your workouts to keep your body challenged and pushing it’s limits.
3) Change your grip placement
This tip has helped me tremendously and it didn’t cost a damn thing. Going with a wider grip vs narrow. It sounds so easy and arbitrary but it can have the biggest affect on muscle growth. For example: When doing your chest press go with an underhand grip instead of overhand. This can really help boost growth in your upper chesticles. Who wouldn’t want that?
4) Cardio for muscle gain? Wait, what?
That sounds ridiculous doesn’t it? Let me explain, endurance is everything in the game of muscle building. I do not care whether you are bulking, shredding or maintaining. Some type of aerobic activity should be peformed to exercise and grow lung capacity and overall heart health. The more endurance you have the harder and longer you can train and subsequently hit muscle hypertrophy and increased protein synthesis.
For everyone that says cardio costs you gains, well then you simply need to eat more. Sprinting gives me more endurance in the gym and overall health and vitality. Simply add in more calories on sprinting days.
5) Liquid carbs
Try consuming liquid carbs 45-50 minutes pre workout. Not to sell you any products but giving your body energy it needs to go through a tough workout will really keep your focused and alert and prevent fatigue. It’s easier to digest liquid carbs as well.
6) Change up your cardio for fat loss
So many of us get caught in the habit of doing the stairmaster or the treadmill a few days a week. We put on our headphones for 45-60 minutes and trudge away. Switch it up. Get outside, run some hills, do some sprints, swim laps. Why do more people not do this? Because walking on a treadmill or a stepmill for 45 minutes is way easier than running hills in the summer heat. Our body is designed to be efficient, it does not want to be low bodyfat.
The body will do everything it can to out smart you and return to homeostasis (both a good thing and bad if not challenged). This is why so many rebound after crash dieting or high cardio regimements. Performing the same type of cardio at same intensity day in and day out loses its effectiveness. Studies have shown the body begins to adapt in about 7-10 days and reduces the amount of fat calories being burned. This is not the case with HIIT cardio performed at shorter more intense durations.
7) Pick up the pace
If you’re not sweating within the first 15-20 mins of your workout, either you’ve already done it and its too easy for you or you have the endurance of a teenager. Remember that your should get in and get out. Don’t waste your time and other by swiping right, texting or worse taking selfies. GTFOH!