Tag: Exercise

A Practical Guide To Level Up Your Exercise Routine

A Practical Guide To Level Up Your Exercise Routine

When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.

Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.

Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.


Make An Assessment

Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.

You may want to consider the following factors when making an assessment.

Nutrition

Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.

If you think this is one of your weak areas, you may visit websites like BarBend.com to give an idea of what other nutrients are a good addition to your diet.

Exercise

It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?

Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:

  • How hard are you working out?
  • How often are you doing the exercise?
  • And how long are you exercising?

Get a NEW Workout Program >>


Make Necessary Changes

Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.

Change Your Exercises

When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.

Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.

Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.

Change Your Frequency

How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.

When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.

Change Your Intensity

Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.

If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.

Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.

Learn Proper Recovery Techniques >>

Change Your Workout Length

How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.

If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.

Change Your Diet

Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.


Takeaway

There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.

More Articles >>

How To Commit to Your New Year’s Resolution Fitness Goals

How To Commit to Your New Year’s Resolution Fitness Goals

New Year = New Goals

Do you, or someone you know, need to find a way to stick to your New Year’s Resolutions and Fitness GoalsWell, I have your solution! And it all starts with committing to yourself and your goals!

Take the 30 Day Fitness Challenge >>

First, let me tell you how I did it…

On Christmas Day 2015 I made the biggest decision of my life. It was the decision to invest in myself and pursue my dreams of creating my own success, my way.

It all started with a commitment to myself, and over 4 years later that commitment has never faltered. Not even for one single day!

That’s over 4 years of Commitment to my own strength, health, and fitness every…single…day.

And that commitment all began with The Daily 30A simple fitness routine that has helped me in more ways than I can list! And I know it will help you too!

Take the 30 Day Fitness Challenge >>

Commit To Yourself and Your Goals

The main purpose of the Daily 30 Bodyweight Exercise Routine is to teach you to stay committed to your strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.

Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals? Most people will say never and that is why most people never succeed.

So, be different! Be the one that does succeed! Then tell others how easy it is just by developing a little self-discipline.

I have done the Daily 30 for 1,468+ days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.

Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.

Just by making that simple commitment to myself I remember to always keep my goals on track, no matter how hard things get.

That is why I made The Daily 30! To help people stay committed to their goals every day.

Plus, the exercises are so simple anyone can do them! And it takes less than 3 minutes to do, allowing no room for excuses.

So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!

Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.

Get started today by clicking the link below!

Start The Daily 30 Challenge Today!

Make sure to share this with your friends!

More Fitness Goals:

Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

David Goggins Workout Routine & Diet Plan Train Like a Navy Seal

 

Diet and Exercise Made Simple

Diet and Exercise Made Simple

We all know diet and exercise are important. However, it doesn’t have to be hard! So many people make it out to be much harder than it really is. If you just do a little planning and put in the effort, your health and weight loss goals can be accomplished.

Learn the 10 Secrets To Weight Loss >>


Which is more important…diet OR exercise?

We all want to know! What is it?! What is more important for getting leaner, stronger, and for me to reach my health and fitness goals fastest? Do I need to focus more on diet OR exercise?

Answer: Neither!

Neither diet nor exercise trump the other. They are BOTH important if you want to reach your strength, health and fitness goals! They both work together to help create a healthy body. If you do one or the other well with little regard towards the other, you will not get near the results as if you worked both together. 

“Your diet helps to amplify the effects of exercise…”

Have you ever heard something like, “You can’t out exercise a bad diet”? Well, though exercise is highly valuable, and burns a ton of calories, it’s too easy for us to eat more calories than we can burn off. Also, if you have a bad diet, you likely will not have the energy to exercise enough to maintain a healthy body.


Have A Good Diet

Your diet helps to amplify the effects of exercise and gives you the energy to perform at your best. So, in order to perform your best, YOU NEED A GOOD DIET!

That doesn’t mean you should be stuck eating bland foods like chicken and broccoli every day, but you should put more thought into it than “oh look, ice cream has 2g of protein in it!”.

Your calories and their sources matter. Have a reasonable amount of fats, carbs, and protein if you want to perform your best and get the most out of your workouts.

DO NOT make one nutrient out to be “bad” and another the only thing you concern yourself with. Find an equal balance that fits your lifestyle and stick to it with little variation.


Do Real Exercise

“If you want to create change, you have to do things that are harder than walking your dog.”

If you don’t exercise you aren’t going to change much of anything. You can’t diet your way to a 6-pack while just sitting around or going through everyday activities. You need some amount of exercise no matter how clean your diet is.

Exercise not only burns calories, but it also creates numerous changes in your body, including hormonal, that changes how your diet affects you. If you want to look like you are fit and workout, then guess what? You’re gonna have to exercise, and exercise enough to create change.

WALKING DOES NOT COUNT!

Walking Is NOT Exercise!

If you want to create change, you have to do things that are harder than walking your dog! Even if you walk your dog uphill, that is still not considered exercise.

Do some strength training, go for a run, do calisthenics at home, cycle, or anything you enjoy. Do it multiple times per week and put in some strong effort so you can get some great results. This will amplify your results as your diet and exercise routine work together to create the most amount of change within your body. 


Make Progress Every Day

“You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.”

Your diet and exercise routine doesn’t have to be complex. Let it be simple.

Let go of the excuses, we all can make them, and get started today. Right now is the time to make a change. Tomorrow is too late!

Get up and do SOMETHING! Anything! Just move and work towards becoming stronger!

Start easy and progress forward by doing just a little more each day. You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.

You can run for 1 minute today, 2 tomorrow, 3 the next day and so on.

The Daily 30 is also a great choice and it was made specifically for beginners!

Whatever you do, continue to improve daily. Doing the same thing over and over will give you little results, plus it’s boring. Do something every day and work towards your goals!


Make Small Diet and Exercise Changes

“Most of us overeat at night due to under-eating throughout the day.”

When it comes to diet and exercise, keep it simple! Start with a simple diet change, like taking a multivitamin or drinking an extra glass of water every morning. Then you can move onto adding in a healthy snack during the day. Such as some fruit, vegetables or some nuts.

YES, I did say “add in” a meal before I said to take anything away. This is because most of us overeat at night due to under-eating throughout the day. If you add in a healthy snack/meal during the day when you need the energy, you will tend to eat less as night, which will make a big difference in itself!

For exercise, start with doing some push-ups, planks, squats, jogging, the Daily 30 or something! You MUST EXERCISE if you want to create change! This tends to be the hardest part for everyone, but it is extremely important! Diet and exercise go together.

Take it slow, but make a change! Your world starts to change the moment you start changing it! So let’s get to it!

Your world starts to change the moment you start changing it!”

Keep getting stronger my friends!

Strength to you,

Ryan J. Mathias

Owner and Creator of MathiasMethod.com

Back To All Articles


Walking Is Not Exercise

Walking Is Not Exercise!

Did you know that walking is NOT considered exercise? This is not just my opinion but standards set by the American College of Sports Medicine Guidelines (ACSM Guidelines). However, many people do not understand this. Which is why I made this video to help explain why…enjoy!

Walking is Not Exercise!

daily 30 2nd edition book The Daily 30: Bodyweight Exercise Routine

Learn how to move properly while you build strength, burn fat, decrease pain, improve your fitness, and prevent injury, at home or in the gym!

This is great for men, women, and children of all strength levels!

Learn More!


Walking Is Not Exercise Video Summary

Walking is not exercise as stated by ACSM (American College Of Sports Medicine) Guidelines!

The ACSM Guidelines state that the Exercise Minimums to not be labeled as “sedentary” (without exercise) are:


ACSM’s Guidelines – Weekly Exercise Minimums:

Intensity
% VO2 Max
Minutes / Day
Days / Week

Moderate 40-60% 30 min. ≥ 5

or

Vigorous 60-85% 20 min. ≥ 3

or

A Combination of these 2 Intensities

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity Exercise: Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation. 

Vigorous Intensity Exercise: Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.

Learn more!


So, walking is simply not intense enough to be exercise, or a “workout”, for most healthy individuals.

Walking can be exercise for those first learning to walk or the elderly who are losing their ability to walk. However, for most of the population, you need more intensity for it to be considered an exercise routine or workout.

Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.

However, for those of you trying to lose weight, build muscleget stronger, become more athletic, or reach your goals, your training needs to be done with greater intensity. Walking for exercise is just not enough!

If you are a beginner and don’t know where to start, you can start by getting my FREE Bodyweight Strength Training Guide that can give you a real workout with just a few minutes of exercise every day!

Now, go start a new challenge and take on the world!


Please leave your thoughts on “Walking For Exercise” below!