I used to think that you needed to spend hours in the gym every day to see results. I was wrong. You don’t need to grind away for endless hours to get fit, and I’ll prove it to you with these workout and exercise tips that bring fast results.
Let Go of the “More is Better” Mindset
I used to believe that the more time I spent working out, the better my results would be. But that’s not always true. In fact, overtraining can lead to injuries, burnout, and even muscle loss. Instead, focus on quality over quantity. Short, intense workouts can be more effective than long, drawn-out sessions.
There are two main approaches to exercise: steady-state cardio and high-intensity interval training (HIIT). Steady-state cardio is what most people think of when they imagine a workout – going for a run, jumping on a treadmill, or a spin class. It’s great for improving cardiovascular health and burning calories, but it doesn’t always lead to fast results for muscle gain or fat loss.
HIIT, but, involves short bursts of intense exercise followed by brief recovery periods. It’s been shown to burn more calories in less time and can lead to faster improvements in body composition. But it’s not for everyone. If you’re new to exercise or have any health concerns, start with steady-state cardio and gradually work your way up to HIIT.
When to Choose Steady-State Cardio
- If you’re new to exercise: Steady-state cardio is a great way to ease into a workout routine. It’s low impact and easy to modify based on your fitness level.
- If you’re recovering from an injury: Steady-state cardio can help you stay active while you heal without putting too much stress on your body.
- If you enjoy it: The best workout is the one you’ll actually do. If you love going for a run or riding your bike, keep doing it!
When to Choose HIIT
- If you’re short on time: HIIT workouts can be done in as little as 10 minutes, making them perfect for busy schedules.
- If you want to lose fat: HIIT has been shown to be more effective than steady-state cardio for burning fat and improving body composition.
- If you’re plateauing: If you’ve been doing the same steady-state cardio workouts for a while and aren’t seeing results, switching to HIIT can help shock your body and jumpstart progress.
Focus on Compound Movements
I used to spend a lot of time on isolation exercises, like bicep curls and leg extensions. But I quickly learned that compound movements are the key to fast results. Compound movements are exercises that work multiple muscle groups at once, like squats, deadlifts, and bench press.
Compound movements have several benefits. They:
- Burn more calories
- Build more muscle
- Improve coordination and balance
- Boost metabolism
If you’re new to compound movements, start with bodyweight exercises like squats and push-ups. Once you’ve mastered those, move on to weighted exercises. Remember, form is key, so don’t be afraid to start with light weights and gradually increase as you get stronger.
Sample Compound Movement Workout
- Warm-up: 5-10 minutes of light cardio
- Squats: 3 sets of 10-12 reps
- Bench Press: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 10-12 reps
- Pull-ups: 3 sets of as many reps as possible
- Cool-down: 5-10 minutes of stretching
Don’t Forget About Recovery
I used to think that the more I worked out, the better my results would be. But I quickly learned that recovery is just as important as exercise. When you work out, you’re breaking down your muscles. It’s during the recovery period that they repair and grow stronger.
There are two main types of recovery: active and passive. Active recovery involves light exercise, like walking or yoga, while passive recovery involves complete rest. Both are important for seeing fast results.
When to Choose Active Recovery
- On rest days: Instead of sitting on the couch all day, try going for a walk or doing some light yoga. This can help improve circulation and reduce soreness.
- Between workouts: If you’re doing intense workouts on consecutive days, try adding in some active recovery on the lighter days.
- If you’re feeling sore: Light exercise can help reduce muscle soreness and improve range of motion.
When to Choose Passive Recovery
- After intense workouts: Your body needs time to recover after intense workouts. Make sure to take at least one rest day between HIIT sessions.
- If you’re feeling run down: If you’re feeling tired, achy, or run down, your body might be telling you it needs a break. Listen to it!
- Before an important event: If you’ve a big race or competition coming up, make sure to take some time off beforehand to rest and recover.
Eat Right for Fast Results
I used to think that I could out-exercise a bad diet. Boy, was I wrong. What you eat has a huge impact on your results. If you’re not seeing the changes you want, take a look at your diet.
There are two main approaches to eating for fast results: counting macros and intuitive eating. Counting macros involves tracking your intake of protein, carbs, and fats to meet specific goals. Intuitive eating, but, involves listening to your body’s hunger and fullness cues and eating accordingly.
When to Choose Counting Macros
- If you’ve specific goals: Whether you’re trying to lose fat, gain muscle, or improve athletic performance, counting macros can help you tailor your diet to meet those goals.
- If you’re new to nutrition: Counting macros can be a great way to learn about the nutrients in your food and how they affect your body.
- If you’re struggling to see results: If you’ve been eating the same way for a while and aren’t seeing changes, counting macros can help you identify where you’re going wrong.
When to Choose Intuitive Eating
- If you’ve a good relationship with food: If you’re already eating a balanced diet and feel good about your food choices, intuitive eating might be the right approach for you.
- If you’re recovering from a diet: If you’ve been on restrictive diets in the past, intuitive eating can help you rebuild a healthy relationship with food.
- If you’re busy: Counting macros can be time-consuming. If you don’t have the time or energy to track your intake, intuitive eating might be a better fit.
Remember, the best diet is the one you can stick to long-term. If you’re not enjoying what you’re eating, it’s going to be hard to stay motivated. So, choose an approach that works for you and your lifestyle.
There you’ve it – my tips for getting fast results from your workouts. Remember, everyone is different, so what works for me might not work for you. The key is to find what feels good and stick with it. You’ve got this!
