Do you sometimes feel like you’re putting in the work at the gym or on the track, but aren’t getting the results you’re looking for? We’ve all been there. Here are a few tips to help you make sure you’re getting the maximum possible benefit from your workouts.

1. Take time to rest!

Exercise takes a toll on your body. In order to see results, you need to give your muscles the rest they need to properly recover.

This is particularly important if you’re doing high-intensity workouts or any weightlifting. Resistance training (like lifting weights) breaks down your muscles. Gains are made while your muscles rest and rebuild.

Be sure to give your body enough time to recover between workouts, and focus on getting a good night’s sleep. 

2. Consider hiring a personal trainer

It’s easy to get stuck in a rut, doing the same workouts over and over. Your body will adapt to this and naturally, the results will start to slow down.

Even just a couple of sessions with a trainer can be a great way to jump-start your fitness routine. A certified trainer can help provide structure to your workouts that can pay off tenfold down the road.

3. Eat plenty of protein

Studies have shown that a diet high in protein has positive effects on weight loss and your metabolism.

Tossing in a scoop of protein powder in your post-workout shake is a great way to increase your daily intake of protein on those days you’re hitting the gym the hardest.

4. Be consistent

Everyone has that one friend that is constantly hopping around from one workout trend to the next, but struggles to get in shape. The key to seeing results from exercise is consistency.

Pick one type of exercise you like, and stick to it. It’s always easier to stay on track if you’re working out with friends. Find your “tribe” and develop a daily routine based around your fitness goals.