2017年1月6日 Update

Don't waste your time on exercise! Tips to make you workout more effective!

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Maybe you are spending too much time on exercise...

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There are ways to keep the workout short and effective! Check the tips to maximize the effectiveness of the workout!

Use weights

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While lifting weights won't necessarily burn fat, it will build muscle. The more muscle you have, the more calories your body burns after you leave the gym and plop down on the couch, Jackowski explains. Another thing: Weight training keeps your muscles in shape so they looked toned when you shed the fat that's now covering them up.

Protain

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Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.

Keep a right position

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Maybe this isn’t exactly what Madonna was singing about, but striking a strength training pose may be the remedy for a stagnant workout routine. Contracting a muscle and holding it in a flexed position (aka isometric exercise or static holds) provide strength and endurance benefits that can’t be achieved through traditional isotonic exercises (i.e. lifts that are in constant motion). Test it out with a stability ball wall squat that will engage the thighs and glutes. Start with a goal of 30-seconds and work towards holding this static position for longer periods of time as strength and muscular endurance improve.

Shift from upper body to lower quickly

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Alternate upper- and lower-body exercises without rest in between to up your caloric burn exponentially, says celebrity trainer Gunnar Peterson, whose clients include Jennifer Lopez. Moving quickly from biceps curls to squats, for example, can raise your heart rate by forcing blood to shunt from your arms to your legs. Work this technique into your routine once a week.
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