Do you feel like you’re doing all the right things to get in shape, yet you just don’t to be getting the results you were hoping for… or you aren’t getting them as quickly as you thought you would?
Don’t worry, we’ve all been there. You would be fooling yourself if you expected to transform your body immediately after you started working out and eating healthier. However, there are ways to significantly speed up your results.
Here are five habits you should consider developing if you want to speed up your progress and get in shape quickly:
1. Don’t shy away from intensity
One of the keys to get the most out of your workouts is to focus on intensity. If you’re looking to lose weight, you want to burn a lot of calories. The higher the intensity of your workouts, the more calories your burn.
If you want to build strength and stamina, high intensity workouts will help you to push your body beyond its current limits.
Doing quick, focused, HIIT-style workouts – like the Curve-Ball total body workouts – will help you get in shape a lot faster than slow, moderate intensity ones will. They have the added benefit of significantly reducing the length of your workouts.
If you’re not sweaty and exhausted by the end of your workout…you’re not working hard enough!
2. Focus on full-body exercises
Including full-body or compound exercises like squats, bench presses, burpees, pull ups, rows, push ups and triceps dips in your workouts will help you get fit in less time than simply focusing on isolation muscle exercises like biceps curls, ab crunches and calf raises.
Also, full-body exercises and compound movements are a lot more functional than isolation exercises. This means they will be a lot more useful to you in real-life situations where you have to lift, push or pull things.
Of course, you also want to be using some form of resistance while doing those full body exercises, be it dumbbells, resistance bands, kettlebells or simply your own body weight.
For the best results you should also increase your time under tension by increasing the length of your negatives (see this article).
Increasing your time under tension is also a great way to boost the intensity of your workouts in a nice and controlled manner, without endangering your joints. This makes it great for older people looking to get in shape. A good program that incorporates these types of workouts is Old School New Body.
Best Full Body Exercises Without Weights
These full body exercises can be done without any weights or exercise equipment. All you need is your own body weight. You can do them anywhere, at home, outside or even while your traveling. Read more…
3. Set athletic goals instead of aesthetic ones
Focus on athletic goals… even if your ultimate goal is to lose weight. It’s much more motivating and rewarding in the long run to work toward an athletic or fitness goal of some kind than it is to focus on weight loss.
So, make it a habit to regularly set and work toward athletic goals. Set goals that are challenging but achievable. It could be achieving your first real push up/pull up, doing 20 burpees in a row or completing a certain HIIT workout in a set amount of time.
Making it a habit to create fun and challenging fitness goals will not only help you get in shape fast, it will also ensure you make health and fitness a priority for life.
4. Find excuses to move
When we’re looking to get in shape we tend to think in terms of workouts. What we often forget is that any type of movement will burn calories and work your muscles.
So, instead of only focusing on specific workout times, start looking for more opportunities to move in general. This could be taking a walk after lunch, cycling to work instead of taking the car or even turning your tv time into movement time.
Benefits of walking
Walking is an amazing form of exercise. It’s totally free, requires little effort and places almost no stress on your joints. Here are the 10 most important reasons you should aim to walk 30 minutes every day. Read more…
5. Take action
Do you recognize this… you spend a huge amount of time planning the workouts you are going to make and the healthy habit you are going to incorporate.
However, you never seem to get past this planning phase because the plan never feels ‘just right’. So you keep tweaking, and tweaking… and tweaking some more. The plan might not be perfect yet, but boy you’ll show them once it is!
Guess what… it’s never going to be perfect!
One of the best habits you can adopt to get fit quicker is to stop making excuses or looking for perfection and start taking action.
Taking imperfect action is ALWAYS better than taking no action at all.
So, even if the planets aren’t aligned correctly, you haven’t figured out the best times for your workouts or decided on exactly what healthy habits to adopt, take some form of action. Even small steps are steps!