3 Rules for a more efficient workout

Tired of spending hours in the gym with minimum results? Extra-pounds give you headaches? No significant differences in strength or muscle mass? It’s time to change your diet and training routine!

Not all exercises produce results. Some movements can lead to injuries and increase cortisol levels in the body, causing stress, gaining weight and muscle mass loss.

Follow these rules for a more effective workout in a shorter time:

Perform compound moves

Whether you want to lose weight or gain muscle, perform compound movements. Fans, genuflections, chest press, military press, push-ups and other similar exercises work multiple muscle groups simultaneously, providing complete training. They also increase the level of testosterone and HGH (growth hormone) in the body, leading to mass gains and loss of body fat. The more muscle you have, the more calories you will burn during the day due to the increase in metabolic rate. For optimal results, at least 80% of the workout should include compound exercises.

Increase the intensity

Cardio training reduces metabolic rate and causes muscle mass loss, especially when you spend more than 45-50 minutes on the treadmill or any other type of cardio equipment. HIIT (high intensity interval training) is an excellent alternative to traditional cardio training. This method protects muscle mass, burns fat, and accelerates metabolism. Most HIIT workouts involve exercising at high intensity for 30 seconds followed by 20 seconds of rest or low intensity exercises. A session lasts 10-15 minutes and produces superior results when compared to classic cardio training.

Eat the right diet

Eating throughout the day influences both your training and the ability to lose weight. A correct diet should provide optimal amounts of protein, fat, and complex carbohydrates from unprocessed natural foods. Quality chicken, turkey or beef meat, fish, eggs, green vegetables, nuts and raw seeds are an excellent source of nutrients. If you want to lose weight in a short time, remove dairy products, sugar, white flour, cereals, and fast-foods from the diet. Replace sugar with stevia or cinnamon, consume more protein and reduce the amount of carbohydrates. The optimal time to consume carbohydrates is before and after the training.