How to ramp up my workout routine?

[iPood]

I run 8k 6 days a week. I'm in good shape already, but I want to be in great shape. Besides running, I do strength training, but not often. I eat healthy as well, so that's not an issue. What are some other things I can add into my routine to get me into tip top shape?

[WeaponZero]

You said so yourself. "Besides running, I do strength training, but not often."

You should be doing it often. Depending on your goals you should be doing it 3-4 days a week.

If your goal is burning fat and building functional strength, you're going to want to base your routine on doing compound movements with resistance. That is, you're going to want to focus on doing exercises that force multiple muscle groups to work to accomplish the lift. This burns more calories and builds more functional strength.

If your goal is adding size and shape/muscle mass, you're going to want to focus on Isolation movements. These are resistance exercises that target a single (or only a few) muscle group (for example, bicep curls). They're not as efficient at burning calories or building functional strength, but they build size better than compound movements.

If you're going for compound movements (meaning you want to burn fat/calories and build a stronger base of functional strength and fitness), you'll want to do total body routines 3 days a week, allowing your muscles 48 hours minimum to rest in between resistance days.

If you're focusing on isolation movements (meaning you want to add size and shape to your muscles), you're going to want to split your workout days to focus on different muscle groups. A good idea would be to lift heavy for fewer reps (say, 6-8 reps, using as much weight you can manage for those 8 reps. If you haven't run out of steam by 8 reps, you're not using a heavy enough weight.) and more sets (say, 5 sets). Split your workout days between upper body focused exercises and lower body focused exercises, allowing each muscle group 72 hours to rest. Example would be mon-upper body, tues-lower body, wed-rest or just cardio, thurs-upper, fri-lower, and repeat next week.

When you start being meticulous about your weight training you'll probably want to increase your calorie intake by roughly 300-500 calories over what you're currently taking in. Your body needs fuel to process the changes those weights are going to make to your body, and I'm not talking some low-carb bullcrap. I mean carbs, proteins, and fats are all important.

[SR1916]

Resistance weight training is always good. You won't get all buff, but you'll feel really good and strong.

[curiouschica]

Maybe other forms of cardio (crosstraining), more strength training (core too), maybe agility training (jump rope, jumping jacks), balance training (to help in older age)...stretching is also important (although I'm guilty of not doing it all the time)...

[joshuadwa]

Crossfit.

Special forces uses it. You can't get in better shape than a SEAL or ODA guy.

[WeaponZero]

I wanted to try that but a lot of those exercises look scary as hell for me. I don't think its for me with my balance and coordination issues. Plyo boxes? No thanks lol.

[joshuadwa]

Yeah with your balance issues I think crossfit would be less of a workout and more frustrating than anything. It's definitely a very good workout. Shreds fat creates functional strength and builds muscle at the same time.

Whatever you're doing is working for yah though sean. Just keep it up!

[Anonymous]

You can do Insanity or Insanity Asylum. Unbelievably challenging.

[star709]

Swimming