5 Things to change in your workout to improve your results dramatically.

You are the lucky one that has found money, time and motivation to commit to a workout program and/or join a gym. So why not do it better rather than just do it?! Read on for 5 improvements you can bring into your workout today and start seeing better results.

1. Yes, you CAN go heavier.

You know by now that weights build the sexy curves we are all after and are NOT making us bulkier, manlier or thicker. Being afraid of workouts with weights is in the past. While exercise performed with lighter weight for high repetitions (15 and up) work on your cardio endurance, heavier weight will firm, lift, and sculpt.

HOW TO: If you are used to doing every exercise for repetitions of 15, 20 or more, I challenge you to try this. Grab a heavier weight and only go for 8-10 repetitions. The weight has to be heavy enough that you won't be able to perform any more than 8 to 10 repetitions. And the last two will have to be a bit of a struggle, yet done with good form.

2. Performing more than 1 or 2 sets.

It's like learning a language. Repeat a new word once and you'll never remember it, repeat it two more times and you now know it.

HOW TO: Repeat each exercise in your session for 3-4 sets. Continuous repetition of effort will create toned and sculpted muscle while doing only one or two sets will not be enough of a load to make a difference.

3. Perform strength and cardio sessions separately from each other.

It's a common practice to combine strength and cardio training in one session. I understand the time limit that one might have but doing so tells me you are not putting enough work into either one of these training modalities.

HOW TO: If doing weights and cardio in one day, make sure to have at least 4 hours of rest between the sessions. Or simply dedicate 3-4 days to resistance workouts, and 2 or 3 days to cardio alone.

“Have you really given it your best during your resistance workout to still have energy left for an hour of cardio? I don’t think so.
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4. Keep an eye on the clock.

Put your best effort out in 40-50 minute time frame. Go any longer than an hour and your stress hormone cortisol elevates higher and faster.

Higher stress equals slower recovery, lowered energy levels, and a slower process of fat loss and/or muscle gain. Long sessions go against everything we want to achieve with training.

HOW TO: Control rest periods between sets and exercises. Keep it short, 30-60 seconds, if fat-loss or muscle gain is desired. If working on strength and lifting really heavy, rest for 3-5 minutes in between.

5. Use the 80/20 rule when choosing between free weights and machine exercises.

Free weights are your dumbells, barbells, and body weight exercises. Most machines work in a predetermined path and limit how the muscle is trained.

No matter what exercise you perform using free weights you automatically work on your balance and core strength. Free weights work engages more muscle overall which adds to energy burn and a better training effect.

HOW TO: Do 80% of your workout with free weights. Use the rest 20% on machines for variety. One example would be starting the workout in a free-weight room, and finising up the last 15 minutes using only machines.