1. DO lift heavier weights. In order to see the results you want, you have to challenge your muscles. That means lifting a weight where you can preform 8 – 12 (15 max) repetitions of the exercise. On the 12th (15th) one, you should be struggling to lift the weight. If you can breeze through 15 repetitions of an exercise it means it’s time to challenge yourself and add a bit of weight.

2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).

3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.

4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!

5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!