1. Trick Your Body
Your body is able to quickly adapt to the number of repetitions you perform. This is why changing the amount of repetitions you perform on a weekly basis will help to improve the effectiveness of your workout. You need to keep changing and challenging your body if you want to see real gains and improvements, otherwise your muscles will adapt to your workout and you will be making no were near as much gains as you would be if you were to change it up a bit. So for an example
Week 1 : Do 3 sets of 20 repetitions at 40 percent of your maximum repetition.
Week 2 : Do 3 sets of 15 repetitions at 55 percent of your maximum repetition.
Week 3 : Do 4 sets of 10 repetitions at 70 percent of your maximum repetition.
By doing this you are able to keeping challenging you muscles so they do not adapt to the same workout as you are mixing it up a little.
2. Mix up your cardio
The best way to keep consistently challenging your body is to keep it guessing as to what is coming next. Cardio is the easiest which applies to this. For example you can create interval sets like jogging up a hill or incline for a couple minutes, then sprint on a straight, flat surface for 20 seconds. Anything you choose to do will help to improve your fitness level and will help to burn the calories a lot more.
Just be sure that you're always keeping your heart rate at your training threshold at 85 percent of your maximum. To calculate your maximum heart rate, if you're a woman, subtract your age from 220. If you're a man, subtract your age from 226. That number is your maximum heart rate in beats per minute. Anything lower and you will be wasting your time. You need to keep the tempo up to see the most effective results and quicker.
3. All about feeling good
Do you ever get excited when you buy a new pair of shoes and you can not wait to wear them? Yeah well I do and I also get a lot more excited to hit the gym if I am rocking a new outfit. Investing in stylish, comfortable clothes and killer kicks can really amp up the enthusiasm. So what if you're there to show off your hot, new gear. You're still working out and at the end of the day that's all that matters!