Category

Fitness

cold shower fitness

How Cold Showers Can Improve Your Health Span

By | Fitness | No Comments

When most of us think of a refreshing shower, the majority of people imagine luxuriating in a nice warm waterfall as they recreate their own personalised spa experience. A hot shower can be great for helping you to relax and refresh yourself for an upcoming day or even for settling into bed at night. However, one thing that very few people tend to consider is taking a cold shower.

Most people believe that cold showers are something of nightmares, but the reality is that taking a cold shower can actually do your body a lot of good. Cold showers are great for boosting several processes in your body, and many people find that they have lasting benefits that carry into the day.

There are a few key basic reasons that taking a shower is good for you. The first thing is that it is really helpful for waking up and getting your mind working properly. A cold shower will make your body come to life, quickly activating everything that gets you moving in a day.

 

Boost Your Energy

This is an excellent way to boost your energy levels in the morning, and is actually linked to more peaceful sleep at night. In addition to this, a cold shower can help you to improve the quality of your hair and skin. Hot showers are actually damaging and drying for our hair and skin, but a cold shower will help minimise your pores and seal the ends of your hair so that it can retain more moisture. This is a great way to help naturally improve the characteristics of these features without using any expensive products.

The real benefits of taking a cold shower are built around your health. Cold showers actually manage to do a lot of work for your immune system, making it easier for your body to handle any invaders. Taking a cold shower even a couple of times a week has been linked to immune boosts in many cases, so a cold shower a day might just keep the cold away.

 

Improve Mental Health

It also helps with a variety of other health processes that regulate your body as a whole. One huge selling point when it comes to taking cold showers is that it can drastically improve your mental health. In some studies, taking a cold shower has been comfortably linked to a reduction in depression and anxiety. The boosts it gives your body can have incredibly positive effects.

You might be thinking that a cold shower is just going to be terrible, but you’ll be happy to know that people report how easy it is to get into this habit after the first few times. In fact, people who continuously do this find their showers to be refreshing and pleasant, even before they start to experience all of the exciting health benefits.

If you don’t want to take a cold shower every day, that is completely fine. Even adding a couple of cold showers to your week can do wonders for your body. Be brave and give it a try. You might find that you like it.

when to have protein shake

When To Take Protein Shakes During Your Day

By | Fitness | No Comments

Protein shakes are an absolutely invaluable tool when you are trying to get in shape. These amazing drinks are a great way to help you to build mass so that you can enjoy that dream body that you are aiming for. While it might be difficult for you to eat four chicken breasts in a sitting, protein shakes make it easy for you to get your sustenance in an easy to digest format with a great taste.

A good protein shake can help you to bulk up quickly as you really raise your workout routine. Using these drinks effectively is a matter of understanding what your body needs. Fortunately, we’re here to teach you how to use them.

 

Firstly, how much?

The first thing that you will need to do when it comes to effectively using protein shakes is to first decide how much you are going to use. This depends on how much you want to gain as you begin working out. There are plenty of ways to make these determinations, but a lot of the time the protein shakes themselves will tell you how to pick the right amount. After you have determined how many of these shakes in a day you will be drinking, you will be able to plan your schedule for drinking them. There are a couple of different ways to go about this.

In the event that you are well and truly trying to bulk up, you might be drinking multiple protein shakes every single day. If this is the case, the best way to use them is in the same capacity that you would a snack. Instead of subbing in beef jerky or something like that, you will spend your time drinking protein shakes intermittently between meals. Finding the best approach here will depend on how you react to the protein shakes. Sometimes people might get energised or feel more tired after drinking a protein shake, so factor this in to determine what time of day works best. They are best used between meals.

 

Around Workouts

Since you will likely be using these in a workout capacity, it is important to always schedule a protein shake around your workout in order to get the much-needed boost. Some people drink a protein shake before they go to the gym in the morning, and that is one great option. However, most studies show that there is even more benefit to drinking a protein shake after you workout so your body can begin building up your muscles with the provided nutrients.

 

Find the right shake

Finding a good protein shake is really a matter of personal preference more than anything. Many people find that protein shakes help them stack on muscle, so that they can pursue the body type that they are chasing. In some cases, protein shakes can come with additional vitamins or energy boosting benefits as well. Find one that works well for you and then take your time experimenting to find a good schedule.

Just make sure that you give your body at least one around your workout, and you’ll be thrilled with the results.

imstrong fitness

Why Lack of Sleep Might Be Damaging Your Health

By | Fitness | No Comments

Tiredness is a normal part of life, but if you’re constantly finding it hard to sleep – then it will be more damaging than you may think. So, why is it happening and what can you do to stop it? Read on to find out…

 

Sleep Deprivation: What Causes It?

Sleep deprivation – i.e. short sleep, chronic sleep loss, etc. – usually plagues new mothers. Not having a regular amount of sleep every night can result in what is known as “Sleep Debt.” This can only happen when you lose sleep one night after the other.

 

Excessive Daytime Sleepiness

This is usually the result of a lack of quality sleep during the night. However, it can also serve as a symptom to other chronic conditions, including:

  • Depression
  • Lack of concentration
  • Memory issues
  • Problems with focus, etc.

Prolonged lack of sleep can influence both your mental and physical performance over time. This could result in chronic health issues.

Other causes of sleep deprivation include:

  • Insomnia
  • Anxiety
  • Other obscure sleep disorders

 

Effects of Lack of Sleep

Tiredness

Have you ever received the complimentary “You look tired” greeting? One quick look into the compact’s mirror will confirm this.

Dark bags adorn your face, right under tired-looking, sleep-deprived eyes staring back at you. Your face looks somewhat sallow, and the youthfulness of your skin appears to have faded away.

Your body also reacts to your heightened lack of sleep by shooting your blood pressure to high heavens.

 

Poor Food Choices

Lack of sleep can also make you start making poor food choices regularly. This is because the hunger responses in your body have also been affected by your lack of sleep.

Your body will trick you into thinking it wants a lot of food that is loaded with nutrients. This will make you go for foods with high sugar and fat content.

This a clear indication of the relationship between a lack of sleep and weight gain as a result of slower metabolism.

Lack of sleep can also trigger severe fluctuations in the level of your blood sugar.

 

Susceptibility to Cold

Sleep deprivation also exposes you to the opportunity of catching a cold really fast. This is as a result of a suppressed immune system due to lack of sleep.

 

What Can You Do to Remedy This Situation?

So, what can you do to remedy this unpleasant situation that is affecting your health?

It starts with the following:

  • Get to bed early enough
  • Take time to unwind before you eventually go to sleep
  • Get help
  • No screen time before bed
  • Create a sleeping pattern for your baby if you have one

 

Conclusion

The bottom line is, you need to take care of yourself and you can’t do this if your health spirals out of control.

So, if you must be productive – or active – for at least 16 hours every day, you need to spend the remaining eight hours in bed, fast asleep.

macro diet bristol

The Whole Macro Diet Thing Explained

By | Fitness | No Comments

In recent years, the macro diet has gained a huge popularity, especially among people looking to lose weight. Before the diet, the traditional method through which people lose weight is to eat fewer calories than they burn every day, therefore creating a calorie deficit. But in the real sense, does counting calories tells us anything about how balanced our diet should be? No. it only focuses on cutting down our calorie intake even when those foods are not healthy for us. 

However, fitness-conscious people have found a far better alternative to calorie counting – and that is counting macros. Whether what you want is to lose weight or build some body mass, you can tailor macro diet to fit your goals. 

 

What exactly is the Macro Diet?

The word ‘macros’ is a short form of macronutrients, which comprises three categories of foods; protein, carbohydrates, and fats. Foods eaten are divided up into a combination of these three classes of foods, and that’s how calorie content is made in the first place. 

While one gram of fat contains 9 calories, a gram of carbohydrate and protein both contain 4 calories. So whether you want to bulk up or shed some pounds, combining calorie counting with the macro diet makes it easier for you to get the optimum result. 

 

Why Do You Need to Count Your Macros?

If your goal is to lose weight, it will be a great idea for you to count your macros. Weight loss is a game of calories, and when you take the step to count your macros, you are also excellently accounting for your calories, which thus results in easy and natural weight loss. 

Following your macro diet plan to the letters also means you are creating a calorie deficit – which is how weight loss happens in the first place. 

 

How Do You Start Counting Macros?

There are different ways available for you to count your macros. But whichever one of the available one you choose, one thing is certain, you will be doing some math and lots of it. Outlined below are three steps to help you demystify the whole process of counting macros. 

 

  • Determine your daily calorie requirement

There is a certain amount of calories you need daily for your body to function well and allow you to perform your daily activities. This is usually dependent on your weight, gender, and how active you are. In order to lose weight, you are required to eat fewer calories than you burn. This helps to put your body on a calorie deficit. At the same time, if your goal is to bulk up, you will need to eat more calories than you burn. 

Not sure how much calories you need? There are several online calculators that can help you out. These calculators typically use your gender, weight, height, and activity level to calculate your daily calorie requirement. 

When you know how many calories you need, then you can either add or subtract a certain amount of calories from it, depending on whether you want to lose or gain. 

 

  • Determine how you want to ‘budget’ those calories into macros

Again, you will need to consider your goal. Adults are recommended to try to get around 45-65% of their daily calories from carbs, 20-35% from fat, and 10-35% from protein. But if you are looking to lose weight, you are required to get about 40% of your calories from protein for obvious reasons. 

However, even as you are expected to eat lots of protein to lose weight, it is recommended you focus on getting your protein from plant-based sources rather than from red meats.

 

  • Convert your calories into grams and count

Since you know that one gram of protein and barbs contain 4 calories and one gram of fat is 9 calories, it won’t be difficult for you to convert your budgeted calories into grams. If you still don’t know how, simply divide your carbs and protein calories by 4 and your fat calories by 9. Then count the macros of every of the food you eat. You can do that using online calculators or do that on paper. 

 

macro diet imstrong

What Macros Should You Eat to Lose Weight?

If you want to lose weight, you will need to count your macros in such a way that you are also cutting calories. So, after determining your daily calorie requirement, then budget your calories into macros thus: make your daily calorie 40-50% protein, 10-30% carbs, and 30-40% fat. 

You can then adjust this accordingly. For example, you may need to increase your carbs intake if you are the active type because you will need more energy to do your things. A typical example here: if you exercise 5 days a week, you will need to take around 450 grams of carbs every day. 

 

What Should Your Macros Look Like to Build Muscle?

If you are going on the macros diet to build some lean muscles, you will be required to add to your overall calories. This is a good ratio to follow: get 25-35% of your daily calories from protein, 40-60% from carbs, and 15-25% from fat. While you need to eat lots of protein to build muscles and pack on some lean mass, overdoing fat can prevent you from gaining the muscles you want. 

But going by way of counting macros, it is much easier to get the hang of how your foods are affecting your overall results.

how to get bigger chest

Bulk Your Chest with these 3 Workouts

By | Fitness | No Comments

Do you look at your chest and all you can see is a chest like a sheet of plywood? Do you spend all days on the bench press and yet can’t achieve the mountains of mountains you desire? Well, it’s not the time to give up on your goal. You can still have a big chest.

In this article, you’ll learn the top 3 chest workout you can do to gain size in your chest. This may not be the hardest chest workout; it is the best among the best mass builders. But before we go into that, let’s see some common mistakes that might be stopping you from building your chest to your goal.

 

Top 5 Chest Building Mistakes You Should Avoid

  • Eating like a pigeon: don’t make the mistake of eating too little and expecting to bulk up. You won’t be able to get a big chest if you are 120lbs and 6’. You will need to eat more to build mass in your chest.
  • Isolating your chest: the truth is that you can’t isolate your lower or upper chest. You can only emphasise it.
  • Only using machines to train: machines are certainly great for challenging the muscles. But you could achieve much better when you also use free weights to maximise the resistance your body is presently experiencing.
  • Spending too much time on the bench: you need to mix up your workout. When you spend some time doing the traditional bench press, you should also challenge your chest with some other forms of training.
  • Neglecting your shoulder: until you have developed enough shoulder strength that could handle heavy bench press, don’t do it.

 

3 Workouts to Help You Bulk Your Chest

Barbell Bench Press

The barbell bench press is a workout exercise that puts the most emphasis on the middle chest as it also helps you build overall chest thickness. There has been overwhelming evidence supporting the effectiveness of this workout exercise when it comes to building a strong and huge chest.

It is simply the exercise in which you can lift the most weight with, which one of the things that contribute to its effectiveness. In many cases, according to several studies, a strong bench press often means a big chest. You only need to bench press for some time before you start seeing its effects on your chest.

 

Dips (Regular Dips or Straight Bar)

The second exercise here is the dips, which has been shown by different studies to be the most effective for lower chest. From the way your shoulder is suspended in an extended position, you will surely agree with the studies too.

The straight-bar dips are recommended over the regular dips for building the lower chest. This exercise puts an added internal rotation during the movement, which further challenges your lower chest while also giving your core a good workout.

You can either perform this on a smith machine bar or just reach for any barbell set up on a rack. Try to lean your upper body slightly over the bar while you gradually bring your legs forward under the bar as you descend to stay balanced.

Now, using your triceps and lower chest, try to push up while making sure your elbow is kept from flaring out too much. At the same time, ensure the bar doesn’t drag against your body throughout the movement.

Even though the straight-bar dips can be challenging and tough, it is also guaranteed a huge improvement after some time of doing it. However, if you find it too challenging, just stick to the regular dips for now.

The regular dips only require you to slightly lean forward to hit your chest more rather than your triceps, while you gradually keep adding weight as you progress.

 

Push-up

Obviously, the push-up is one of the most popular and oldest exercises for the upper body in the world. It is easy to get into your workout virtually anywhere and doesn’t require any equipment to perform. You can also tweak things up and make it more challenging by raising your feet, bringing your hands closer to your hips, or wearing a weighted vest or backpack.

So if you are the type that loves traveling a lot, or just recovering from an injury, this will make an excellent exercise for you. However, after your newbie gains have dried up, you may not find push-up challenging again. So you may need to consider another exercise for building your chest.

If you are too weak to do bench press, you can start building your upper body with bodyweight push-up and gradually gain some strength for bench press. Try pushing yourself to do 30 push-ups in one set before quitting.

how to get rid of love handles

How to Get Rid of Love Handles

By | Fitness | No Comments

Getting rid of love handles has always been a challenge for many individuals across all ages. 

Statistics and research even show that exercise and dieting may work, but it takes a very long time before results will begin to show. And the thing is the hustle and bustle of daily living leaves no time for anyone looking to get rid of this annoying belt of fat around the waist. If you belong to this category of people, then read on to find out how to get rid of love handles.

 

What are Love Handles?

Love handles – or “side butt” – is a belt of stored fat that sits around the abdominal area. They lie right on top of a specific group of abdominal muscles known as obliques. This fat is also as stubborn as belly fat and cannot quickly be burned away by performing typical ab exercises. To blast love handles away, you need to target them precisely.

 

What Can I Do to Get Rid of These Love Handles?

The following, if you put them into practice, will help you to get rid of love handles:

Cardiovascular Exercise

One of the most effective ways you can adopt to get rid of love handles is by performing cardiovascular or resistance exercises. The primary goal of these workouts is to increase your metabolism so that the stored fat can be burned off. 

You can start by engaging in 20-45 minutes of moderate physical activities like running, walking, swimming or biking daily.  You can do these up to 5 times every week. Mix these physical activities with basic calisthenics like bench dips, pushups, lunges, and squats.

You need to be consistent and determined to follow through with these exercises as it could take several weeks for you to start seeing the physical benefits.

You will start experiencing overall mental alertness as well as a boost in your energy level as you exercise daily.

 

Healthy Diet

Eating a healthy diet in addition to consistent workouts can play a significant role in eliminating love handles. You can start losing a few inches of this stubborn belt of fat by doing the following:

  • Drink at least four Litres of clean water every day, i.e. 120 oz
  • Eat at least five servings of fruits and vegetables daily
  • Limit the intake of processed sugar via cookies, soda, candy, etc.
  • Limit cheese and fried foods
  • Stop eating red meat. Concentrate on eating lean meats only, about once or twice a week

 

Eat Healthy Fats Only

You can also fill up on healthy fats such as fatty fish, avocado, nuts, olive oil, seeds, etc. as these have been proven to slim the waistline.

They will also help you to feel full, thereby causing you to limit the intake of calories throughout the day.

 

Sleep Well

If you don’t sleep well, a hormone known as cortisol will be secreted, and its levels in your body will increase abnormally. Excess cortisol in the human body can result in unnecessary weight gain.

Inadequate sleep has also been medically linked to obesity and diabetes. Therefore, to prevent unnecessary weight gain as a result of lack of sleep, always aim to get at least 8 hours of uninterrupted sleep every night.

 

You can also do the following:

  • Cut back on the consumption of alcohol
  • Increase your intake of complex carbs such as oats, beans, brown rice, etc.
  • Increase your intake of protein such as legumes, poultry, seafood, eggs, etc.

 

Conclusion

If you follow these tips doggedly, you will start to see improvements in your waistline.

skip leg day

What happens when you skip leg day?

By | Fitness | No Comments

It’s infamous for being the most dreaded day of the gym – so much so that the social media world is rife with leg day memes.

The thing is, if you’re not a seasoned fitness enthusiast, then it’s most likely you’ve found yourself skipping leg day once or twice. First of all – don’t beat yourself up about it. But, there are many unknown factors as to why leg day is super essential for reaching your fitness goals. 

Don’t skip this article. In 5 minutes, you’ll realise leg day is just as essential as chest day! 

 

What happens when you skip leg day?

 

Your body will look unbalanced. 

Spending all your time building your chest and arms, while ignoring your lower body is running many risks. The most obvious being the unbalanced look. 

Spotting somebody, who hammers their chest and arms every week, but skips leg day is quite easy. The final product is a huge upper body and then the legs of a young boy. It’s not the greatest look. 

The goal here is to keep your body balanced and looking great from head to toe. 

Don’t become THAT meme. 

 

It can affect your performance

If you’re a keen sports player, then legs are essential. The reason for this is that the majority of your power and strength come from the lower part of your bed. This is called the ground force.

That simply means that the majority of your movement starts at the ground, moves up through your feet, then through your ankles, torqued through your knees and hips to create the force in your upper body. 

Your legs are the building blocks for performing at your best. The stronger and more powerful your legs are, the better your performance will be.

 

It counts as 2 of the 3 big lifts

There are 3 big lifts in the gym: bench press, deadlift and squat. 

These lifts all work the major muscle groups, so doing these lifts every week is needed for getting stronger. Not only that, all 3 power lifts help to burn fat, too. 

With this being said, it’s funny how the benches at the gym are always busy, but the squat rack can often be compared to a ghost town. 

Set your priorities right and you’ll see bigger benefits at a quicker rate. 

 

You increase the risk of injury

Bringing all of the above together can result in something serious – injury. Muscle imbalances, poorly conditioned legs and low mobility can lead to many issues, including back pain and torn muscles. 

The goal here is to keep everything running smoothly. Squats, lunges and deadlifts will help to build muscle around your weak joints, improving your stability and mobility.

But, the main thing here is simple – if you’re serious about transforming your body and fitness, then leg day is super essential. 

No more skipping. You’ll thank us in the long run. 

imstrong fitness

How to overcome the dreaded plateau!

By | Fitness | No Comments

So, there it is – the P shaped wall standing tall in front of you. It sucks. 

The workouts have become the boring “same old” and you just aren’t seeing results like you once were. Is it game over?! HELL NO – you’ve just hit plateau. 

Don’t worry, it happens to all of us at some point. It’s not about it hitting you, it’s how you deal with it that matters. 

We’ve got a number of hacks on how to smash through that wall! Ready? Let’s go! 

 

What is plateau anyway?

It’s probably one of the most hated terms in the fitness world. The reason is because it basically means your gains have come to a sudden holt. 

What makes it worse is that there isn’t just one reason for it, there are many possible reasons. Maybe you’ve overtrained, you’ve been eating badly, or maybe your workout has just become all too predictable.  

So, how do you pass it? No, in fact – how do you smash plateau to bits? 

 

Take that needed break! 

Probably thinking you read that wrong, right? A fitness business telling you to rest?! Well, rest is the way you grow. 

Honestly, it’s not a workout that makes you grow – curling dumbbells actually rips the muscle. It’s when you rest and recover – that’s when your muscles grow. You simply won’t tone up or grow muscle without resting. 

This is the same with all aspects of fitness. If you’re a keen runner, give your body a rest. If you’ve been on a hard diet for 8 weeks, go grab a pizza. A cheat meal is needed to shock your body.

This break and food shock helps to stop your body from getting stuck in the same routine. 

 

Look at your lifestyle

Working out 5 times a week is awesome, but if you team that with a weekend on nights out – with gallons of beer – then it’s just not going to work.  

Firstly, alcohol is considered an ergogenic substance. This means it impairs results and performance. Something a plateau will thrive on!

Hey, we aren’t boring, enjoy a night out like everybody. You only live once! But, try to tame it down a little. One night out a month won’t hurt you. 2 nights out a week will. 

All in proportion! 

 

Add a new workout routine

One of the most common reasons plateau occurs is that you’ve been doing the same routine every week for too long. A great method to beat plateau is by mixing things up! 

Finding a workout routine to match your goals can be tough, so, we recommend trying out challenge workout! It’s made especially for people looking to get results – life long results! 

Click here to find out more on the IMStrong Challenge.

 

Lastly, keep tabs on yourself

Monitoring your body and fitness progress is essential for gaining maximum results. It not only shows you what areas you need to work on, but it also helps to keep you motivated. Seeing how far you’ve come in 3 months can be one of the best boosts to workout moral that you can get! 

Look – plateau happens to all of us. Follow these short simple tricks and you’ll smash through it and be back to seeing gains in no time!

get bigger arms

The IMStrong Tricks To Getting Bigger Arms

By | Fitness | No Comments

It’s probably the most common goal when it comes to building muscle in the gym – getting bigger arms. Everybody wants the bulging biceps – how does the saying go… suns out guns out? Well, with our tips you can get bigger arms and it will be the gun show everyday – whether the suns out or not!  

Ready? Let’s go! 

 

Things to avoid:

 

Don’t Over Train Your Arms. 

When people want bigger arms they can often fall into the trap of overtraining them. Your arms are muscles, which you work during the majority of all your upper body workouts. Therefore, you can’t train your arms more than 2 times a week. Muscles don’t grow during the actual workout, they grow when they rest and repair. 

 

Neglecting Other Muscles. 

When you focus on a certain group of muscles, the other muscles don’t grow at the same pace. We’ve all witnessed that guy in the gym, whose body isn’t in proportion – big arms, huge back – tiny legs and waist. It looks silly – so silly, in fact that many memes are made of this. 

To avoid this, stick with working your full body throughout the week. Grow all your muscles at the same pace and you will look better, quicker.

 

Not Eating Enough Food. 

When you want to grow your muscles, you need to eat more. The fuel to growing comes from your diet. You must gain weight to get bigger arms. 

 

Things to do: 

 

Up your calories

Following on from the last section, you will need to eat more calories than you burn, during the day, to get bigger arms. 

The recommended calorie intake for most guys is 2500kcal/day. You want to up this. Not by much – just an extra 300-500 calories. If you’re quite skinny and have a fast metabolism, you may need to up them even more.  

 

Get Stronger. 

Size comes with strength. As you progress, you want to up your weights. This isn’t just with your curls either, we are talking throughout all of your workouts – squats, deadlifts. Up them all as your weeks go on. Just make sure you’re using good form throughout. 

 

Track Progress. 

A great way to keep yourself motivated and keep your arms growing is with tracking your progress. Try to measure your arms and your overall weight every 2-4 weeks. Don’t get too obsessive, though. Your body tends to change everyday. 

If – after 4 weeks – you don’t see your arms getting stronger or bigger, then maybe you need to change up the workout or the diet plan.

gym motivation

The best tips for staying motivated to workout

By | Fitness | No Comments

Losing motivation in the gym sucks. But, don’t think it’s just you. We guarantee that everybody you see in the gym and every fitness influencer you see on Instagram have dipped in motivation at some point. In fact, many of them would have experienced a lack of motivation a number of times. 

But, how does that Rocky quote go? “It’s not how hard you hit, it’s how hard you can get hit and keep going.” 

It’s very true. Life is going to hit you hard sometimes, but we can come back – and we can come back strong! 

With this being said, we are going to give you our sure-fire tips on how to stay motivated or even how to bring back motivation. So, whether you’re struggling right now, or you can feel yourself struggling, take these tips on board and you will stay ahead. 

 

Challenge yourself

Working out without a real goal is one of the most common ways people lose motivation. It can feel like you’re doing it all for nothing really. Or, it can all feel too casual. 

When this happens, we start losing that motivation. We often skip gym sessions and before you know it, it’s been over 2 weeks since you worked out! 

Setting yourself a challenge helps to inject motivation and keep you on track. You will work harder as you get closer to your challenge and – if you’re like us – you won’t want to lose. 

Knowing you’re doing it for a reason will make you work harder than ever. 

 

Keep track

If you’ve been working out for a while, many of you will feel that this tip is for newbies, but it’s not, many advanced fitness enthusiasts find themselves losing track of their results and progress. Then, before you know it they’re falling into the first thing we talked about – just working out with no clear goal. 

Tracking your progress and seeing it in black and white is a huge motivational booster and will help you to keep pushing harder.

 

Find a workout buddy

Many of you prefer training alone, but if you’ve been doing it for a while, then maybe it might be time to try working out with a friend? The best thing to do is choose somebody who has similar goals to you. This way you can both do similar workouts together and urge each other on. 

Also, having a workout buddy makes it all the more difficult to skip sessions. No longer will your workouts feel casual. 

 

Change your routine

Another common issue is when your workouts feel like groundhog day. When this happens, its very easy to lose motivation and slack from the gym altogether. 

In this case, we suggest speaking with a professional on how to change up your workout plan to maximise your results. It will help to revive your motivation and also shock your muscles into something new. 

If you feel like your workout needs a shake-up, just message our team and we can help!