If you are working out for some time now, and yet to see the results, then there is something you are doing wrong. On the other hand, you might also like to increase the effectiveness of your workout and bring in some changes that will help you get results in no time.

Weight Lifting

If you are only doing cardio, this is where you are going wrong. You are sabotaging your regime. When you are only doing cardio, your metabolism actually goes down which makes losing weight even more difficult. On the other hand, if you are doing resistance training, then it helps you build muscles and also increase your metabolic rate.

Add Toys and Props

Want to up your intensity and increase the effectiveness of your workout? It is time to add some toys to your workout and see how it helps you get the results you want. Weighted medicine balls, dumbbells, kettlebells, TRX bands – you name it. All these props are easily available in most of the gyms and they increase the intensity of workouts like crunches, squats, and push-ups.

Research has shown that including kettlebell training significantly increases aerobic capacity and at the same time, improving dynamic balance and core strength. If you include a workout with kettlebells, it helps you burn calories of up to 20 in a minute. Also, suspended push-ups using TRX bands activate the abdominals by 184 percent as compared to standard push-ups.

Prep Up with Music

Music has several roles to play in your workout and it can make your routine more effective than ever. Music makes high-intensity workouts as painless as possible. The right playlist lifts up your mood and the workout feels easier. Music affects the serotonin level of the body along with dopamine. Both of these hormones foster recovery. Also, after you are done with your workout, listen to some of your favourite relaxing music that will help with heart rate and blood pressure and aid in recovery.

Get Competitive

Different fitness routines motivate people in different ways and friendly support is way behind the competitive edge. Competitive groups have shown better results than support groups. This is why a Fitbit challenge is far more effective than a “you can do it” text from a friend. It helps get that competitive edge; you can start by running faster than the next guy in the gym on a treadmill or go for competitive running with your friend and see who wins.

Do Dynamic Warmup with Swap Stretching

If you are stretching, do not stretch in vain. Think of a rubber band and if you stretch it around for a bit and then pull back to shoot it, the band will go far. Therefore, following the rule of bend and hold is also applicable to your tendons and muscles. So if you are going out for a run, it is important that you do 5 to 10 sets of lunges that will improve the elasticity of the muscles and tendons of the body.

Never Underestimate a Good Night’s Sleep

No matter how hard you work out, it is equally important to get quality sleep for ultimate effectiveness. Poor sleep pattern is not only bad for your overall health but it lowers your body’s recovery level after every workout and takes time to heal injuries as well. Also, sleep deprivation shifts the hormonal cycle that promotes body’s health and recovery. So, aim for eight to nine hours of sleep for your workouts to show results.