To see the results that you’re working towards manifest within a reasonable timespan you’ll have to stay motivated, push yourself and be more productive both at the gym and at home.

Rome wasn’t built in a day, and your perfect body will take time to mold and sculpt into fruition too. In that time you will need to learn how to live a healthy lifestyle complete with maintaining a nutritionally balanced diet and of course a gym routine that keeps you feeling challenged and engaged.

Most importantly though, you will need to make sure that your time in the gym isn’t wasted. Follow these 5 easy steps to be more productive at the gym and get the most out of your scheduled workouts.

While an average lunch box may work for the average individual, it doesn’t hold much clout in the bodybuilding world. This is because a bodybuilder needs a bodybuilding lunch box. One that will hold enough food to last them the entire day, which can mean up to a staggering eight meals. That kind of cuisine capacity just doesn’t exist in an “off the rack” lunch box from walmart. For that level of dedication and focus on meal prepping, a meal management system is required. A bodybuilding lunch box by Isolator Fitness is guaranteed to provide the specific features desired by all bodybuilders regardless of which division they reside and whether they are amateurs or professionals.

Running in winter is exhilarating, and stimulating, and cold. It’s a great workout year round, and since you don’t need a gym membership or a large amount of indoor space to do it, it can be one of the cheapest ways to exercise too. Unfortunately running in winter can also be incredibly dangerous, if you aren’t careful. There are simple ways to make it more enjoyable and less troublesome though like wearing the right types of clothing, paying attention to your body’s natural cues, and making sure to wear lights at night.

We all have our pre and post workout rituals. Things we do to help us run faster, lift heavier and go longer during our time in the gym. Some of these are generic things that generally help anyone who tries them whereas some of them are personalized tricks that others might call us crazy for using. We’re not here to discuss these, since they often have very little scientific backing behind them and may only work for a select few individuals. This article is going to give you some advice that everyone can use before and after their workouts to get better physical results.

Strong back muscles are necessary for general movement of your body, maintaining good posture and avoiding pain. In the process of keeping your back strong, working out can create sore back muscles that need tending to before you can get back to hitting those weights on a regular basis. Likewise, constant inactivity such as working from a desk or being put on medical bedrest can have a toll on your muscles as well, creating a sore back that can be difficult to soothe. Fortunately there are a few things that you can do to loosen the tension in your back and relieve some pain.

Do you want to do one thing that will drastically change the way you look at your personal fitness? If so, go find your scale and toss it in the trash. Let go of the idea that the numbers on the scale mean anything when it comes to your health and focus instead on the way you feel. And if you can’t bring yourself to throw out the scale just yet at least read on to learn about why your weight fluctuates daily so that you don’t drive yourself crazy trying to hit and maintain that magic number.

Your pre workout food needs to complement your exercise intensity level. That means that if you plan on a high intensity or long endurance workout you’ll be better off eating a full pre workout meal, and if you plan on a lower intensity or shorter workout it’s better to stick with a smaller and more easily digestible pre workout snack.

If there’s one thing we all want to know, it’s how to get the most out of our workout sessions. Do we lift heavier weights? Do we run longer distances? Do we spend more or less time stretching? Do we stick with what we know, or switch up our regular routines? While answering these questions can be helpful, the answers to these questions are all fairly personal and based on what works best for you.

Universally, there is one factor that can improve results though. — Your workout nutrition.

Your diet is balanced, and your workout routine is structured. It seems like you’re doing everything right, but you still aren’t seeing the muscle gains that you want. So what gives?

It’s likely that while you’re eating a balanced diet, you simply aren’t feeding your body with the proper food sources at the optimal times for peak performance. That’s right. You could be eating everything that you’re supposed to, but if your timing is off, your muscles won’t benefit. Likewise you could be eating at the proper intervals for muscle gain, but if you’re eating the wrong types of foods, it’s unlikely that you’re going to see results.

When you hear the words “health”, “fitness”, and “wellness” does the same picture pop into your head for each word, or do you see different images?

It’s uncommon for someone to answer that they associate the same image with each word. For instance, when you think of “health” you may picture a person who eats a well balanced diet and doesn’t often get sick. “Fitness” may evoke a mental image of a muscular individual who spends their days at the gym lifting weights, and doing one armed pushups. Perhaps the idea of “wellness” sends visions of meditation, yoga, and nature to mind as a way to relax and recenter.