At the start of every New Year, people around the world make their yearly commitments to start exercising, eating right, and living a healthier life overall. Unfortunately, by the second or third month of the year, they would have typically fallen off the bandwagon and retreated back to their comfortable habits.
But what about the people who are already leading a somewhat healthy lifestyle? People who wake up most days knowing that they are going to break a sweat, eat their fruits and veggies, and focus on making their bodies strong? What can they do to ensure that their efforts don’t result in a plateau?
Luckily, there are always steps you can take to advance your health and wellness standards. From following a well-balanced fitness routine to understanding the benefits of MCT oil and taking up foam-rolling, read on to learn about three ways to enhance your fitness routine this month.
1. Switch things up for a well-rounded workout routine.
On the one hand, the key to sustaining a fitness routine is to find workouts that you genuinely enjoy. Everyone is different, particularly when it comes to exercise. So, for some people, the best strategy may be an early-morning run, while for others, a mid-afternoon barre class is something to look forward to each day.
However, in order to reach your peak fitness state, you also need to make sure that you are focusing on having a well-rounded routine.
Ideally, you want to be doing cardio-based workouts a couple of times a week, some form of muscle strengthening multiple times a week, and exercises that concentrate on stretching, flexibility, and balance. Generally, the best muscle strengthening routines include a combination of free weights, resistance machines, and dumbbells. Meanwhile, Pilates, tai chi, and yoga are excellent in ensuring that you are balancing out the strengthening work and not provoking your joints to become too tight.
2. Commit to foam-rolling before each workout session.
Once you start foam-rolling, you will be wondering why it took you so long to include it in your regular workout routine. After all, who doesn’t want to receive benefits similar to that of seeing a professional masseuse before every workout?
The benefits of foam-rolling include increased blood flow, enhanced movements, a greater range of motion, reduced injury risk, minimized recovery time, and accelerated results.
How does it do this?
Well, when you opt to roll, you are helping to alleviate any tightness in your body by loosening the knots in your fascia (the thin tissue that encompasses your muscles). Doing it before you work out enables you to prepare your body for an intense session properly and enhances your overall ability.
Just make sure you roll slowly and pay particular consideration to the areas of your body that feel unusually stiff.
3. Incorporate MCT Oil into your diet.
Recent research has shown that medium chain triglycerides (MCT) – the saturated fatty acids obtained through coconut oil – increase performance endurance in professional athletes. This is due to the fact that MCT brings ketones to their bloodstream, which get consumed by their brains and other organs, before being passed on to their mitochondria to be utilized as fuel.
However, you don’t have to be a professional athlete to obtain the benefits of MCT. You can, in fact, indulge in the most casual exercise and still have MCT oil aid you in your performance. No matter what type of activity you prefer, by consuming MCT oil, you can exercise harder than ever without getting significantly more tired.
The best type of MCT oil is brain octane oil as it includes the most potent kind of medium-chain fat, allowing it to convert to ketones faster than anything else on the market. Considering the caffeine in coffee helps to stimulate your central nervous system before a workout, adding some brain octane oil into the mix is a surefire way of taking your energy to the next level.
What are you doing to enhance your fitness routine over the next few months? Are there any tips and tricks you have recently found that have proven to be a game-changer? Let us know in the comments below!
Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.