Weight Loss Tips: 8 ways to get faster results by ACE-certified specialist Sapna Vyas

It’s a tale as old as time. You can lift a weight for a solid set of eight-10 reps, so you add another small plate. And another. You get stronger, and you start seeing muscle where there wasn’t any before. It should keep progressing like this forever, right? Alas, it doesn’t. Eventually, the strength and size gains that seemed so easy at first grind to a halt and maybe even slip backward.

When the weights can’t get any heavier, the true art of exercise programming begins. If your gains have stagnated, try changing up your training routine at specific times to maximise results. After every 15 days, you need to review your performance and even change your training pattern, if required. If you’re repeating the same workout for a longer period of time, you may not get all the benefits or results that you always wanted.

To continue challenging your body and improve your strength and conditioning of your muscles, you need to switch your sets and reps, exercise selection, rest periods, and exercise order after every 15 days. Our body can adapt to any type of exercises. So, once it gets used to a certain type of workout, the body becomes less challenging and, as a result, less effective. That’s why it’s very important to revise your exercise plan, every 15 days.

Instead of resting between your lifts, do high-intensity cardio between every single lift to fire up your fat-burning furnace

Mix strength and cardio. Bench press with bench step-ups is great, but bench press with battling ropes is only going to fry your upper body for your presses.

Find your own speed. Exercise at a pace that makes sense for you. Not someone else

There is nothing to be gained by trying to keep up with someone who is on a completely different level than you. A better way is to be honest about your ability level, especially in the early going.

Perform heavy weight set of mass-building (compound) exercises and steadily overload weights

Progressive overload is the key. Muscles grow only if you progressively overload heavier weights than what your muscles had previously adapted to. Also, make sure you are not compromising your posture and technique while lifting heavy weights.

Often, people get too taken with the notion of “no pain, no gain.” While on its face, this saying is entirely accurate, often it leads to poor training decisions. When performance improves, fitness improves. Focus on your performance, and the rest will take care of itself.

Train your mind as hard as you do your body

The mentality of a pro athlete isn’t normal. Something has to be triggered inside you — a desire to always push yourself beyond the limits.