3. Diet
Eat a well-balanced diet that contains enough protein each day.
"It is recommended that people consume a diet that contains 1 gram of protein per pound of lean body mass," says Dr. Colin Jairam, an age management specialist and urgent care physician at Hybrid MD in Orange County, Calif. "You can establish the person's lean body weight through measuring their body composition and then determining their appropriate protein intake."
More: 7 Surprisingly Protein-Packed Foods
4. Mental Strength
Every training program requires not only physical strength, but—more importantly—mental strength. It's easy to show up to your training program with a lot on your mind. Make it a habit to dump your mental clutter at the gym entrance so that you can focus solely on your training. A strong mental commitment will allow you to train at your highest potential, which will bring bigger strength gains in the long run, both in your cardiovascular training and strength training programs.
5. Listen to Your Body
Your body has the innate ability to tell you what fits and what doesn't. If you find yourself participating in a program that causes your body to hurt more than feel strong, then chances are it isn't the right program for you. In other words, if you cannot lift your arms up, or your joints feel sore after training, then consider another program that will still feel like work for your body, but not to the level of chronic pain.
6. Variety
Variety in training is key. While it might feel nice to anticipate what your training will be each week, strength comes from providing your body and mind with new stimuli. You never want your training to feel comfortable. Training is all about finding comfort in discomfort. Once you do, then switch things up a bit, and find a new challenge.
7. Rest
Rest: One word that means so much. Rest your mind during the day from unnecessary stress. Get between seven to eight hours of optimal sleep every night. Your body needs to recover from exercise and working each day. The only mechanism for that is through sleep. During deep sleep, your body releases growth hormones, which repairs your muscles.
More: 3 Reasons You Should Sleep More
Stay in shape in a fitness class.
