Summary:
1. Incorporating high-intensity interval training (HIIT) into my workout routine
2. Utilizing resistance training to build lean muscle mass
3. Incorporating functional movements and exercises into my workouts
4. Implementing intermittent fasting to optimize fat loss and metabolic health
5. Incorporating stress management techniques into my routine for better results
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9 Ways I’ve Changed My Workouts in the Past 5 Years to Achieve Better Fat Loss and Optimal Health
Welcome to my blog! Today, I’m excited to share with you the 9 ways I’ve transformed my workouts over the past 5 years to achieve better fat loss and optimize my overall health and well-being. By incorporating these strategies, I have witnessed significant changes in my body composition, energy levels, and overall fitness. So let’s jump in and explore my workout routine’s unique and fascinating aspects!
1. High-Intensity Interval Training (HIIT):
One of the most valuable changes I’ve made is incorporating high-intensity interval training (HIIT) into my workout routine. HIIT involves alternating short bursts of intense exercise with brief recovery periods. Not only does this style of training save time, but it also promotes fat loss by boosting metabolism and increasing the production of human growth hormone (HGH). Additionally, HIIT has been shown to improve insulin sensitivity, making it a crucial component in managing metabolic disease.
2. Resistance Training for Lean Muscle Mass:
I gradually transitioned to incorporating resistance training into my workouts to achieve better fat loss and overall body composition. While traditional cardio exercises primarily burn calories during the exercise, resistance training elevates the metabolism long after the workout. Building lean muscle mass makes our bodies more efficient at burning fat, even at rest. Moreover, resistance training helps improve insulin sensitivity, a crucial factor in preventing and managing metabolic diseases such as diabetes.
3. Functional Movements and Exercises:
Functional movements and exercises have become an integral part of my workout routine. Unlike isolated exercises that target specific muscles, functional movements mimic real-life activities and engage multiple muscle groups simultaneously. This not only enhances overall strength but also improves coordination and mobility. Functional workouts have proven to be an efficient way to burn calories, increase muscle tone, and enhance everyday movements and performance.
4. Intermittent Fasting:
A key strategy I adopted to optimize fat loss and metabolic health is intermittent fasting. It involves cycling between periods of eating and fasting, such as the popular 16:8 method (fasting for 16 hours and having an 8-hour eating window). Intermittent fasting has been shown to enhance fat burning, improve insulin sensitivity, and increase cellular repair processes. By incorporating intermittent fasting into my routine, I have experienced improved body composition, increased mental clarity, and enhanced overall well-being.
5. Stress Management Techniques:
Incorporating stress management techniques into my routine has been a game-changer in achieving better fat loss and overall health. Chronic stress can lead to hormonal imbalances, increased appetite, and difficulty losing weight. Therefore, I started implementing mindfulness meditation, yoga, and relaxation exercises to reduce stress and promote a healthier mindset. This positively affects my workouts and improves my sleep quality, energy levels, and overall resilience.
6. Incorporating Compound Exercises:
I started incorporating compound exercises into my routine to maximize my workout efficiency and target multiple muscle groups simultaneously. Unlike isolation exercises focusing on a single muscle group, compound exercises simultaneously engage multiple muscle groups and joints. This saves time, boosts overall strength, and promotes better fat loss. Examples of compound exercises include squats, deadlifts, lunges, and push-ups.
7. Progressive Overload:
Another crucial aspect of my workout routine is to incorporate progressive overload. Progressive overload involves gradually increasing exercise intensity, duration, or resistance over time. By progressively challenging my body, I ensure ongoing strength, endurance, and fat loss improvements. This can be achieved by adding weight to resistance exercises, increasing the duration or intensity of cardio workouts, or performing additional repetitions.
8. Diversifying Cardiovascular Training:
Breaking away from monotonous cardio exercises, I’ve found that diversifying my cardiovascular training prevents boredom and leads to better results. Mixing up my workouts with activities like swimming, cycling, rowing, and hiking engages different muscle groups, challenges the cardiovascular system uniquely, and boosts fat loss. Furthermore, engaging in outdoor activities allows me to connect with nature and enjoy the many mental and emotional benefits of being in nature.
9. Prioritizing Recovery:
Lastly, prioritizing Recovery has been vital in achieving better fat loss and improving my overall performance. This includes incorporating rest days into my routine, getting quality sleep, and indulging in activities that promote relaxation and reduce muscle soreness, such as stretching or foam rolling. Allowing my body adequate time to recover and repair has enhanced my workout performance and prevented burnout and injuries.
Conclusion:
In conclusion, by incorporating these 9 unique and fascinating aspects into my workout routine, I have significantly improved fat loss, body composition, and overall health. From incorporating high-intensity interval training (HIIT) and resistance training to functional movements and intermittent fasting, each change has remarkably impacted my fitness journey. Remember, consistency and individualization are critical when implementing these strategies. So, go ahead and experiment with these techniques and witness the transformative effect they can have on your body, health, and well-being. Cheers to a healthier and fitter you!
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9 Ways I’ve Changed My Workouts Since 2015
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Reference
https://link.springer.com/article/10.1007/s40279-021-01587-7
Timestamps ⏱
0:00 – Intro – 9 Ways I’ve Changed My Workouts Since 2015
0:27 – Body Composition Isn’t the Primary Focus
1:30 – Willing to Mix Cardio & Weights
2:33 – Train Both Fasted & Fed
4:13 – Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack!
4:53 – Longer Duration Cardio
5:40 – More Sled Work
6:34 – Increased Plyometrics
7:31 – Stopped Neglecting Deadlifts
8:52 – BFR Training
9:52 – Focused on Locomotion
