Workout Tips & Tricks?

Give us your workout tips, tricks, steps, plans and anything related!

Murph crossfit. 3 days in a row and 1 day rest, repeat.
Tips? I guess it depends on body type and individual fitness goal. But its definitely good to have a reasonable plan and the right nutrition/diet.

I'm by no means an expert on this topic but here is something that is been working for me—Intermittent fasting. For me, diet has proven to be more effective in helping me stay lean than exercise alone.

As far as my workouts, I do a morning workout and then short mini workouts throughout the day; usually right after meals or when I feel sluggish. I have injured myself in the past trying to lift as heavy as I could. The best advice I can give you is to workout with good form. Don't try to use momentum and focus on the muscle you are working on. Search YouTube on "mind-muscle connection" and you'll find some helpful videos on this topic.

Also, experiment with workout volume. Bro split is fine but it's not the best option imho. My routine is an upper body and lower body split. For cardio, I do 30 minutes (approx. 5000 reps) every day. IMO, jump rope is the best when it comes to cardio.

korean wrote: The best advice I can give you is to workout with good form. Don't try to use momentum and focus on the muscle you are working on.

Absolutely correct. I second this. A good form with difficult to challenging but still manageable weight or resistance, if you aim is to build muscle.

*Diet tips.
*Do not eat heavily before hitting the gym. A gap of at least 2 hours should be there after a heavy meal.
*If you are trying to lose weight cut your calories. If you are trying to gain weight add more calories.
*Don’t bring sudden changes in your diet. Most people will tell you to go low on salt,sugar and oil. You got to slowly reduce their intake. Not suddenly. we need them for the body to function.
*Do not cut junk food all at a time. Make a plan. first week try 50 percent clean meals and 50 percent junk food. second week make it 60–40,third week 70–30 ,fourth week 80–20. Over the long run you will get addicted to clean meals. Please! Maintain a diet that is rich in nutrients.
*Eat at the same time daily. Do not skip your meals. Also remember that our stomach is not a dustbin to feed and stores. Always watch what you eat.
*Do not depend on supplements. focus on real food. By real food i mean eggs, chicken, fish, whole grain oats, fruits, veggies, brown rice, whole grain bread, badam, nuts, chia seeds, flax seeds, groundnuts.
*If you are trying to add lean muscle then go high on your protein intake and low on carbs. If you are trying to lose weight go low on your calories. If you want to gain weight add calories.

*Workout Tips

*Be patient and try to be regular in the gym. Attaining visible changes in the body is a slow process. Physique building takes time. Wait for at least four months to see visible changes.
*Warm up at least 10 mins before you focus on weight training.
*Keep a track of your progress depending upon your goal. If it is weight loss, measure your weight every week. Keep the excitement a little down and follow a routine.
*Plan your workouts ahead. Google about workouts for different body groups. try to learn basic forms and postures. All the exercises are important. Focus on the quality of each exercise.
*Focus on basics. I mean squats, push ups, pull ups. They improve you strength.
In the first month, aim for compound exercises. Your body must prepare itself for weight training before you start pushing a particular part. Don’t give your body a shock and take things slowly.
*Even though I have not met any, but many newcomers don’t pay attention to legs and instead focus more on biceps and chest. Don’t do that.
*Aim for proper form instead of heavyweights. If you get into the habit of lifting in wrong form, you may be lifting more weight but it can prove dangerous to the body in the long run.
*If you can afford then hire a trainer. Ask them if you are not sure about what to do and how to do.
*Do not ego lift. people out there in the gym may lift heavy ass weights. It takes time and patience to improve your strength. so have patience and be consistent.
*If you want to lose weight do not just focus on cardio. Try to incorporate weight training.
*Follow a schedule. one muscle group a day. One day back,one day chest,one day legs,one day shoulders, one day abs and conditioning.
*Rest is important. sleep 7–8 hours everyday. Our muscles recover when we sleep. Also take 2 rest days in a week.rest is very important.
*stretch after your workout and Maintain consistency. Do not skip the gym for more than 3 days in a row.
*Spot reduction is not possible. you can not reduce fat from only one particular area. you will lose it from the whole body. Have patience. Changes will take time
*Hydration is very important. Keep yourself hydrated. Drink water during your workouts. Drink enough water to keep yourself hydrated during your day. Watch out your urine. If it is yellow in colour then drink water. Colour of a hydrated persons urine is white .
*Finally its all about how desperately you want it. If you need it then you got to do it, however Don’t overdo it. In the starting days, we are just too motivated and excited and tend to overdo stuff. Don’t do it. Give your body time to get acclimatized with the routine.

surfislife wrote: Murph crossfit. 3 days in a row and 1 day rest, repeat.
Tips? I guess it depends on body type and individual fitness goal. But its definitely good to have a reasonable plan and the right nutrition/diet.

No crossfit for me. Pop my knee because of that.... not saying crossfit is bad, but find a good coach that supervise your form is hard.. alot of movements required good form otherwise you will hurt yourself.

Really great advice, thank you!

My workout is more of old school. I wont get into what or how you should do. Ask yourself what is your end result. Lean or Build Mass.

Lean:
Anything you do weight wise, you should do between 15 to 20 reps and 3 sets. Less than that you use too much weight, more than that, add more weight.
Finish with 30 min cardio

Build Mass
Again, anything you do weight wise, 5 to 8 reps and 3 sets
Finish with 30 min cardio.

Rest between workout days. You dont let your body recover, anything you do is pointless.

Dont work on the same muscle group in the same week. Change your routine every 3 months because your body will adapt and plateau.

Food:
Eat everything. Your body need protein, carbs, and fat. Stay away process food like fast food and cold cuts. No soda, not even the diet soda. Cut down sugar and alcohol.

4 meals and 2 snacks(handful of nuts) a day, breakfast is your biggest meal and dinner is your lightest. 30 min to 60 min post workout, eat something. That is when your body need nutrients the most, otherwise it will start to consume muscle.

Last thing, record your weight daily and make adjustment on your meal weekly.

Remember, always keep your back straight and flex your glutes muscles when deadlifting or even squatting. Though I was deadlifting here