Let me guess, you wish there was an easier way to lose weight and get fit. Some secret shortcut you could take. Am I right? Has this thought not crossed your mind more than a few times?
You are not alone! That exact thought crosses everyone’s mind including mine all the time!
But what if I told you there are a bunch of easy little things that I call hacks that you could do that would make losing weight and getting fit easier. Does that sound appealing?
What if I told you that if you implement all of these easy fitness hacks that they would decrease the amount of time it takes for you to reach your fitness goals by the same as if you found that secret shortcut? Things are starting to sound even better aren’t they?
The following 5 fitness hacks are ones you definitely need to read. They are must know’s because they require minimal extra effort but can pay huge dividends by helping you to reach your fitness goals faster. The following fitness hacks are just a few of the hacks I’ve used. After reading about them, if you want to discover the other hacks I have experienced success in using Download your FREE copy of the Get Fit Get Rich Kickstart Guide. It is packed with Fitness, Nutrition, & Money-Saving Hacks that will help you to achieve better health and greater wealth.
1) WEIGHT TRAINING IS A MUST FOR EVERYONE, CARDIO IS NOT
Doing cardio helps with fat loss, but it only breaks down your existing tissue leaving you with a skinny look. To get the much-desired toned look, you need to lift weights. So while aerobic activity may have a place in your workout routine, you need to round out your fitness routine with weight-training exercises that work all the major muscle groups.
Many people think that doing cardio burns more calories than lifting weights. While it’s often true that cardio burns more calories than a weight training session during the actual session, lifting weights not only builds muscle but it can also boost your metabolism, which can cause your body to continue to burn calories even after your workout is over. With weight training, you will continue to burn calories for up to 48 hours after your workout. The calories being burnt add up fast when you consider that every pound of muscle you build burns an additional 50 calories while at rest. Weight training has also been found to present other health benefits including building your confidence, improving your mood, and allowing you to sleep better.
When it comes to weight training, free weights (including body resistant exercises such as squats, push-up, pull-ups, etc.) and compound exercises (any exercise that involves the use of more than one major muscle group at a time) are generally understood to be superior over weight machine exercises that usually only work one muscle group. Free weights and compound exercises also don’t restrict your range of motion, which allows for increased muscle activation.
2) GETTING SUFFICIENT SLEEP IS CRUCIAL
Not getting enough sleep may cause you to gain weight. Studies have suggested those that get less than 5 hours of sleep a night have an increased likelihood of weight gain. Sleep duration affects levels of the hormones leptin and ghrelin, which regulate hunger, and stimulate appetite. Getting insufficient sleep also leads to a lack of energy, which could affect the frequency, and duration of your workouts.
It is recommended that you get at least 7 hours, preferably 8 hours of sleep each night in order to give your body the time to repair itself, both mentally and physically. Muscle repair and growth occurs during sleep. Furthermore, you will be much more mentally alert the next day if you get a good night sleep. This is the single most important piece of fitness and lifestyle advice.
3) TRACK YOUR PROGRESS. NO REALLY!
Tracking your progress is one of the most important aspects of any workout routine. What do I mean by tracking your progress? There are three elements to tracking your progress: numbers, feelings, and photographs.
When tracking your strength training you should be keeping track of your exercises, #sets, #reps, weight amounts, and how long the workout took to complete. For cardio training you should be keeping track of your exercises, #sets, #reps, and/or distances and times.
I also track my progress by recording my feelings. I write down how I feel after every workout. I’ll make comments like “reached 90% of my max,” or “try heavier weight next time.” You can also track your body physiology like your heart rate, how much you sweat, how much you exerted yourself, and how exhausted you were at the end of the workout.
You also need to track your progress through photographs because visual motivators are the most powerful motivators. I take progress photographs anytime I start a new workout routine, once I’m finished a routine, and every 3-4 weeks during the routine. Each time you look at your visual progress, you’ll remember why you’re doing what you’re doing, and you’ll have an instant boost of motivation. Plus, it’s hard to see the full extent of your progress until you view a series of progress photographs.
4) SURROUND YOURSELF WITH MOTIVATION
You know those motivational quotes I post on the Fit Kid Rich Kid Facebook page everyday? Well, they are effective at motivating people. You need to surround yourself motivation, the more the better.
There are a few strategies that I use that help to keep my motivation high: 1) I read motivational quotes everyday. Check out the Fit Kit Rich Kid Facebook page each morning for a new motivational quote to kick-start your day. 2) I read inspirational stories everyday. I am fortunate to receive a lot of uplifting stories from readers of the Fit Kid Rich Kid blog. This is one reason why you should start your own blog. 3) I post motivational quotes and artwork, visual and written goals, and reminders of things that make me want to make positive changes in places where I will see them everyday. My favorite posting places include my bathroom mirror, refrigerator, digital calendar, around my desk, and on the walls and mirrors in my gym.
By strategically surrounding myself with multiple sources of motivation, I provide myself with constant inspiration and energy to reach for the stars. The motivational content also helps to get me out of any ruts I find myself in. The key is to keep those motivators on your mind both consciously and subconsciously as much as you possibly can.
5) INCREASE THE BEAT
Did you know that the faster the beat of the music you’re listening to, the more you will exert yourself? There are several studies that have found that both the tempo and volume of music affect how fast you perform aerobic exercise. One study found that cyclists who listened to fast paced music (142 beats per minute) cycled significantly faster for the entire workout, with most of the difference occurring at the beginning and end of the workout. Another study found that both music tempo and volume affected a person’s heart rate and speed at which they exercise in a predictable manner.
So build yourself a workout music playlist consisting of upbeat music that will push you to exert yourself. I recommend you check out Spotify. It uses technology that detects how many steps you take a minute and serves up music with a beats per minute speed to match your speed. It also allows you to sort your music by tempo and volume.
Another benefit of listening to music while working out is that it serves as a distraction. Listening to music takes your mind off of the physical exercise, making time go by faster.
STARTING TO SEE WHY THESE FITNESS HACKS ARE SO POWERFUL?
Who would have thought that listening to faster music would cause you to subconsciously workout harder. It makes sense but I’ll admit I certainly didn’t consider beats per minute when building my workout playlist prior to reading the above studies.
I’ll let you in on one of the worst kept secrets in the fitness world. Being successful in reaching your fitness goals comes down to motivation. It’s why you need to surround yourself with oodles of motivation (hack #4) if you want to get 100% out of yourself during your workouts. It is also why you need to track your progress (hack #3) and get sufficient sleep (hack #2). Do you see a trend forming here?
You are a powerful creature. If you feed yourself with sufficient motivation, the possibilities of what you can achieve are endless.
Now get out there and put your new knowledge and motivation to use and don’t look back until your reach your goals. But before you go, let me know what you think by leaving a comment below.
And one other thing. The above 5 fitness hacks are just the tip of the iceberg. I have more powerful fitness hacks that you need to read. Download your FREE copy of the Get Fit Get Rich Kickstart Guide It is packed with more powerful hacks. It also contains important Nutrition, & Money-Saving Hacks that will help you to achieve better health and greater wealth.