Building muscle and improving strength won’t happen overnight, so it’s important to set realistic goals accompanied by an easy to follow plan. Don’t push yourself too hard, but think of ways to stay motivated – whether that’s by training with a friend or having regular sessions with a personal trainer. Finally, this summer, I’ve lately found a ridiculously effective way to motivate myself to consistent exercise – I only play video games while exercising. It’s essentially a Pomodoro-style alternation between 8 minutes of playing, then lifting 10-15 reps of each exerise. It’s incredible to realize that it only takes about 4 minutes to run through your exercises. I think people often spend the interval between sets agonizing about how tired they are and dreading the next set. Now, once I’m done lifting, I go straight to another mental task (video games) which feels like a reward for lifting. Once cycled through my exercises 4-6 times, I drink a protein shake, maybe play videogames for another hour, then continue with the rest of my day.
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In the evening you will have that wired but tired” feeling where you want to go to sleep but you can’t. Because creatine can increase phosphocreatine levels and therefore increase ATP energy production, it is one of the few supplements repeatedly proven to increase strength and power ( 14 ).