Increase Strength Training
Cardio is great for burning calories and fat, but if you are trying to tone, it is essential to include strength training in your workouts. And one day a week isn’t going to cut it. To really get the results you want include 3 strength training sessions each week with a day in between to recover. This recovery time is vital since it is the time that muscles actually grow. Don’t do the same thing at each session either. Muscles have memory and if you do the same thing everytime, you wont see results. Change up your exercises, the equipment you use and the order in which you do your exercises to see maximum results.
When working on arms or shoulders its easy to sit on a bench but this is key time where you can incorporate other exercises that can engage other muscle groups. By incorporating some type of leg exercise you will get more out of your workout and see results faster. You can stand on one leg, on a bosu ball or a wobble board. This creates instability when doing your moves which helps you to engage your core muscles. If you are unable to stand you can always sit on an exercise ball which will still engage those muscles.
Change Up Your Weights
Using the same amount of weights for two different muscle groups is ridiculous. That is like doing the same thing and expecting a different result. If one muscle group is stronger than another muscle group, use heavier weights for the stronger muscle group, just do fewer repetitions. You will see faster results this way. You will know you found the right amount of weight when the muscle fatigues after 10-12 repetitions. Then as your muscle becomes stronger, increase the weight.
Change Up Your Speed
Don’t rush through your repetitions like it’s a timed race. You won’t get anything out of your workout if you are using momentum to lift the weights. Instead of always lifting and lowering your weights at the same speed, change it up by slowing down or speeding up the rate at which you lift and lower your weights. By varying your speed throughout your lifts you can target your muscles more effectively and see results faster.
Whole Body Exercises
Incorporate whole body exercises into your workouts. When you work one area or muscle group at a time it will take longer to not only get through your workout but to build an entire muscular physique. Dynamic moves target the muscles in the entire body to strengthen and sculpt muscle.