get more bang for your buck with your workouts

5 tips to get more “Bang for your Buck” from a workout

Here are 5 tips to help you get the most out of your workouts.

1. Have some coffee.

I don’t drink it on a regular basis but I will have it before a workout to give me a little more pep in my step. But what a lot of people don’t know is that coffee actually speeds up the fat burning process so you’re kind of getting two birds with one stone.

2. Get in the routine.

Know when and what you’re going to be training everyday ahead of time and make a routine of it. Take the “guesswork” out of your week and out of your workouts. Not knowing what you’re going to be doing next can push an intense 30 minute workout to a lackadaisical hour long workout.

3. Get a program. You get a free one when you sign up to my site, give it a shot!

Find something and stick to it, but make it your own. Don’t be afraid to make adjustments to the program you choose, especially if your strength and physique gains begin to plateau, by changing up the exercises, reps and sets, rest periods and even tempo.

Here are a few rep ranges you can use in your workouts to mix things up:

1 set of 50 – grab a light weight and do a set of 50 later raises for your shoulders, it’ll be a complete switch from what your body is used to doing.

3 sets of 15 - drop the rest periods down to 30 seconds and increase the reps to 15, making sure that you reach failure at, or before 15 reps.

5 sets of 5 – up your rest periods to 1.5 – 2 minutes and up your weight as well. Make sure it’s a weight that’ll get you to fail at or around 5 reps without going past.

4. HIIT

High Intensity Interval Training. The key word in that phrase is “Intensity“. Whether your goal is fat loss or packing on lean mass to your skinny frame, training with intense bursts of exercise followed by brief rest periods will allow you to burn more calories and fat in a shorter time period.

5. Proper nutrients around your workout

Exercise breaks down your muscle and refilling it with the proper nutrients will help speed up the recovery process. Recovery is where you’re actually going to “build” muscle so take advantage of that 15-minute window after exercise when your blood’s still pumping through your muscles to have a multivitamin, some carbs (chocolate milk or a sports drink) with protein powder and some “good fats”.

I have it in the form of a shake because it’s the most time effective way to provide my body with the nutrients it needs, but how you go about doing it is up to you. Food (the real thing), is always a great way to go if you have the time to do it.

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What can you add to these 5 tips?

  • http://www.jryanliving.com Jonathan

    Chad – just found your site through your article "7 things every guy should experience" on the Nate Greens Blog (good stuff by the way)…glad you mentioned the high intensity training…In my opinion cardio-strengh workouts are extremely effective for lean muscle and you can get in and out of the gym quickly if you do it right and work your butt off (i.e. no talking on the cell between sets). One tip I have been incorporating into my workouts are "finishers" such as a tabata protocal at the end of a workout, really puts an exclamation point at the end of a workout. Look forward to reading more posts.

  • http://intensedebate.com/people/ChadThowse Chad Howse

    Hey Jonathan, glad you liked the article.
    "finishers" are a great way to end a workout!

  • Guest

    I too found this site through Nate Green's blog, and I've got to say, I really dug this post. I'll definitely be adding this to my morning reading!