In a fitness slump? Science has approved these seven tips to help you break ... - NEWS.com.au

Just like a stationary bike, this fitness rut is getting you nowhere. Picture: Thinkstock. Source: Supplied

WE DON’T mean to alarm you with these three words, but: Summer. Is. Coming.

You remember summer? It’s that sunny season in which the hemlines are shorter, your arm flab is exposed in singlets and you might find yourself at the beach. In swimwear.

It’s easy to slip into a bit of an exercise rut over the colder months, when the thought of jumping into your trackpants after work is a lot more appealing than slogging it out at the gym.

But the weather is heating up again now and we’ve got a foolproof list of rut busters to get you back on the wagon.

Oh, and they’re all backed by science.

1. Focus on nutrition

When you’re trying to pound the pavement again, look in the kitchen to help kickstart your comeback. Abs of steel are built in the fridge and pantry, not the gym.

Reports vary, but a better diet is often said^[1] to contribute way more to your overall weight loss than exercise.

New research shows^[2] you’ll get the best results by pairing changes to your diet and exercise at the same time, not trying to start with one and letting the other follow.

2. Tweak your playlist

A new playlist can help you get fitter... But you’ll have to pick up those dumbbells too. Thinkstock. Source: Supplied

The beats streaming into your ears can have a pretty powerful impact on your workout, and not just when a pumping Journey ballad^[3] comes on your iPod.

We’ve shown^[4] you that syncing your playlist to the tempo of your movements can help you run faster.

But it’s not just your running pace that can benefit. Research shows^[5] that picking songs with 124-140 beats-per-minute can boost your motivation and reduce the sense of exertion while exercising.

Downloading tonight? Include Michael Jackson’s Beat It, Lady Gaga’s Edge of Glory and Psy’s Gangnam Style. They all have the Holy Grail of tempos.

3. Buy new workout gear

There are several reasons^[6] we treat ourselves to little presents, and one of them has to do with your workout slump. According to Queensland researchers, self-gifting is a common way to reduce a negative mood or give yourself much-needed motivation.

Another reason to justify a trip to Nike Town: upgrading your dodgy old sports shoes could reduce your risk of injury^[7] .

4. Find a training buddy

A training partner can help you bust out of your rut. Start recruiting. Source: Supplied

Think you’re going to skip that early-morning swim when you know your mate is waiting in their togs at the pool? No chance.

Some research says we’re 80 per cent more likely to stick to a workout regimen if we wrangle a friend. And incredibly, your performance can triple^[8] if you pick someone who you think is fitter than you.

Also, time flies faster when there’s someone to chat to between sets. And you can push yourself at the gym if you’ve got a spotter.

5. Mix it up

Stop me if this sounds familiar: Three sets. Twelve reps, 10 reps, 8 reps. Move to the next machine.

With a program like this, it’s no wonder you fell headfirst into a laziness pit padded with croissants and couch cushions.

There’s a lot you can do to spice up your workout, and it’s all proven to reinvigorate.

Get outside for a change, because just five minutes of outdoor sweating boosts our mood and self esteem. Sign up for a fun run or half marathon. Download apps to make running ridiculously^[9] fun.

Trying something new — or cross training^[10] as it’s called in the biz — keeps your mind guessing, improves your fitness and can reduce the risk of injury.

6. Super set

Why drive to the gym to run on a treadmill when you could just get outdoors for a change? Source: Supplied

Everything that’s truly good in the world begins with the word super (super foods, superannuation and superhero movies). Super sets fit the mould.

For the uninitiated, a super set is when you perform one set of an exercise right after another without resting in between. It means your heartrate stays up, turning you into a calorie killing machine.

You’ll build muscle more efficiently, and get out of gym quicker to boot. Super indeed.

7. Sleep more

We told you^[11] this week what would happen if you completely stopped sleeping, and the results were shocking. But you don’t need to give up sleep altogether before a lack of zeds wreaks havoc on your life and body.

Perhaps ironically, sleeping more is a terrific way to get active again.

Getting fewer than 40 winks each night can influence how long we spend at the gym the next day. And vice versa — a good workout will help you sleep better at night.

And you know what happens when you have a good night’s rest? You’re refreshed for your next workout (not to mention the day ahead) and you’re less likely to buy crap at the supermarket^[12] .

What are your tips for ending an exercise rut? Comment below or continue the conversation on Twitter @newscomauHQ | @danielstrudwick^{[13] [14]}

References

1. ^{^} often said (www.mayoclinic.com)


2. ^{^} New research shows (www.medicalnewstoday.com)


3. ^{^} Journey ballad (www.youtube.com)


4. ^{^} shown (www.news.com.au)


5. ^{^} shows (online.wsj.com)


6. ^{^} several reasons (www.news.com.au)


7. ^{^} reduce your risk of injury (running.about.com)


8. ^{^} can triple (www.sciencedaily.com)


9. ^{^} ridiculously (www.zombiesrungame.com)


10. ^{^} cross training (www.news.com.au)


11. ^{^} told you (www.news.com.au)


12. ^{^} less likely to buy crap at the supermarket (www.news.com.au)


13. ^{^} @newscomauHQ (www.twitter.com)


14. ^{^} @danielstrudwick (www.twitter.com)