Have you been working out for a few months or years? Want to make your routine more intense and get better results? Then you should reassess your diet and fitness plan. Even the smallest changes in your routine can lead to greater muscle and strength gains. What you eat affects your results too, so it’s important to determine your daily macronutrient ratios and plan your diet accordingly. Here are four steps to improve your workouts and build a better body:

Avoid Overtraining

As you progress, your strength and endurance will increase. Over time, you’ll find yourself working out harder for longer periods of time. However, this isn’t necessarily a good thing. Too much exercise can lead to muscle loss, poor immunity, increased stress hormone levels, and injuries. A typical workout shouldn’t exceed 45-50 minutes. Keep your cardio sessions under 40 minutes.

Superset Strength and Cardio

Another simple way to make your workouts more challenging is to superset strength and cardio exercises. Instead of taking breaks between sets, do jumping jacks, burpees, push-ups, sprints and other moves that elevate your heart rate. This technique will boost your metabolism and shock your muscles into growth.

Fuel Your Body

Protein shakes, glutamine, amino acids, and quality food promote muscle and repair. If you’re on a tight budget, stick to the basics. Eat according to your goals and use whey protein to supplement your diet. Whey protein powder aids in digestion, promotes fat loss, and improves recovery. It may also possess anti-inflammatory and anti-cancer properties.

Roll it Out

If you work out five or six times a week, you might not be able to recover fully between sessions. This can affect your performance and reduce your gains. To speed up recovery, use foam rolling. Also known as myofascial self release, this massage technique relieves tension in your bones and muscles, improves joint mobility, and eases stress.