Have you heard the phrase, “A bad workout is better than no workout”? At least you are making the effort, right? Not quite! Why work out, invest time, sweat and pain to get nowhere? We all exercise for a reason… to build muscles and/or tone, to become more flexible, to stay or become healthy, to strengthen the heart, to prevent or heal injuries and so on. Whatever your reason is, make sure you’re workout is correct and you get the results you wish for. Ad don’t fool yourself… working out is not always fun, but if you do it right you’ll at least achieve your goals.
There are numerous researches about this. I found a nice article with different approaches on: http://onforb.es/1o4cGCf, but the best way to get good results is to start with some basics and stick to them.
Practicing “some” sport is not enough. If you want to see some visible results, set a goal and be constant. According to the Centers for Disease Control and Prevention/American College of Sports Medicine, adults should perform at least 30 minutes of moderate-intensity activity at least five days a week.
Stretching is a Must
Stretching realigns the muscle fibers and speeds up the recovery after a hard workout. Professional bodybuilders know how important recovery is. When a muscle takes too long to recuperate, an entire workout cycle can be interrupted, slowing down muscle gain.
Alternate Muscle Groups
The best rule of thumb is to work in muscle groups every other day and allow for the muscles to repair while at rest.
Even if you don’t want to look like a bodybuilder, building muscles is essential to achieve the best results. Building muscle helps you look more toned, helps accelerate the metabolism, burns fat, calories and sugar and gives you more energy.
It doesn’t matter what kind of sport you exercise, the right diet is the half the way to get the desired results! And this comes to the same old, same old. Stop eating won’t help! The best way is to change your habits. Increasing the intake of vegetables, protein, fruits and decreasing the intake of simple sugars, saturated fats, sugared drinks and processed foods!
While I could mention a few more things like getting more (quality) sleep, drinking more water, hiring a reputable coach, or making an effort to train with people who will push you (even if it’s only once per week), I think it requires a lot of discipline to follow those 5 basic steps. We often think that making things more complicated than they have to be is the way to go, and that couldn’t be further from the truth.