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Here are 3 techniques that can help anyone break through a fitness plateau and find satisfaction in a challenging new exercise regimen.
Longing for the good old days when every workout felt fresh, challenging, and left a welcomed soreness for the next few days? It’s easy to get stuck in a exercise routine that’s, well, simply a routine. While going through the motions of a “ho hum” workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements either
Old school bodybuilders like myself fed their muscles a diet of slow, heavy lifts to build bulk and strength. Now research shows explosive movements such as kettlebell swings, can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements. Bonus: Fast-twitch fibers have greater potential for growth when compared to slow-twitch fibers.
Get ready for some pretty heavy stuff especially with the variery of Kettle Bell’s: A recent study showed that exercisers who lifted a heavy weight for just 8 reps burned double the calories of those lifting lighter weights for 15 reps. Try implementing this rule of thumb: Keep adding weight to an exercise until achieving 3 sets of 10 reps becomes very challenging (as in almost impossible to squeeze out the final rep!). Practice with that weight until 10 reps becomes too doable and then add a few more pounds of resistance.
Watch the clock.
Workouts often suffer from too much time spent chit-chatting and too many trips to the water fountain. Research shows short, intense workouts offer the best results, so grab a stopwatch and use it to tell you when it’s time to work and time to rest. Also remember to pack your water bottle so that you can stay hydrated with zero travel time. For a killer workout pace, try allowing just 60 seconds of rest between each set to add a cardiovascular element to the workout.Thisincreases fat-burning while packing on lean muscle.
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