How to Remember Dreams

Theories abound as to why we dream, how we dream, and what meaning we can assign to our dreams. Many people believe that dreams can provide insights into our lives and feelings, but the trouble is, they're notoriously difficult to remember. With conscious effort you can remember more of your dreams and recall them in greater detail.

EditSteps

EditBefore you Go to Bed

1. Plan to get a good night's sleep. Dreams occur when our bodies are in the sleeping stage known as REM, which stands for Rapid Eye Movement. The body is at rest, but the mind is active with dreams. If you don't get enough sleep at night, or your sleep is interrupted a lot, you get less REM sleep, and fewer dreams. Try going to bed every night at the same time, and waking up at the same time every morning, to make sure you're getting the right kind of rest.
   
   • Most people need between 7 and 9 hours of sleep every night to achieve the right amount of rest. People who sleep less than six hours have a hard time remembering dreams, because longer, more vivid dreams take place later in the sleeping cycle.
   • Create a restful sleeping environment. Eliminate noises and distractions that might be preventing you from falling into a deeper sleep. Wear earplugs if necessary, and make sure you have heavy curtains that block out light from outside.
2. Put a pad and pen or pencil within easy reach of your bed. It’s best if it just has plain paper with no designs or other distractions. Use this pad only for recording your dreams. Before you go to sleep, make sure it is open to the next page on which you can write so you don’t have to search for a blank page when you wake up.
   
   • Always put the pen in the same spot so that you don't have to search for that, either.
   • An alternative to writing your dreams is to keep a tape recorder near your bed or under your pillow so that you can verbally recount what happened in your dream.
3. Keep your alarm close to your bed. If you have to get out of bed to turn it off, you will be more likely to forget what you were dreaming about. Set your alarm to go off after you've gotten an adequate amount of sleep. Try not to use a radio alarm clock, since the ads and chatter on the morning show will be distracting.
   
   • If you can wake up without an alarm clock, you won’t have to worry about turning it off.
   • If possible, try using a gentler way of waking up. Ask someone to wake you gently and without talking to you, or hook up a timer to the lights in your room. Many people find that they are able to better recall dreams if they don’t use an alarm clock.
   • Place a post-it note on the alarm clock, with the words "What did you dream?" or similar in large letters, so that it's the first thing you see when you open your eyes (and turn the alarm clock off).
     
     
4. Don't eat, drink alcohol or take medication right before bed. The chemicals in these items can affect your brain's ability to remember dreams. Try not to ingest anything for at least a few hours before going to bed, so that nothing interferes with your memory or your sleep patterns.
   
5. Calm your mind and body before bedtime. Is your brain typically buzzing before bed? Having a lot of stressful thoughts in your head can make it harder to remember your dreams, which requires deep focus. Before you go to bed, let your mind relax and be free of heavy thoughts. Let it drift calmly into sleep.
   
   • Avoid taking your phone or laptop into bed with you. Emailing and checking texts right before bed doesn't give your mind the time it needs to clear.
   • Try meditating, or using the classic counting sheep technique, to free up your mind.
6. Make a conscious decision to remember your dreams. You’ve got a better chance of remembering your dreams if you really want to remember them. Assuming you do want to, tell yourself that you’re going to remember your dreams and conscientiously follow the steps to make your desire to remember your dreams come true. ^[1]
   
7. Think about a major problem or emotional concern or read right before you fall asleep. Think deeply about the situation without pressing for solutions or coming to conclusions. Just thinking about the problem opens the door, in a sense, to more vividly remembered dreams, and the dreams may even offer more insights regarding the problem at hand. ^[2]
   

EditThe Morning After

1. Concentrate on recalling your dream as soon as you wake up. Typically you can remember only the last dream you had before waking. Don’t move and don’t do anything. Stay in the same position as the one in which you awoke and try to remember as much about your dream as possible before you think about anything else. Think it through from start to finish.
   
   • While you're remembering, focus your gaze on the first object you see as you open your eyes. Look at the object; focus on it. That object will most often take the vague recollection of your dream to a place mark in memory where it is easier to recall details. A doorknob, a light bulb, or a nail in the wall, for example, will help you to settle into memories of what you had experienced while sleeping.
     
     
2. Record your dream in your dream journal. Jot down as much as possible about your dream, starting with a basic sketch that includes such things as the location of the dream, the basic plot, the characters, the overall emotion of the dream (i.e. were you scared or happy in the dream?), and any prominent images you can recall.
   
   • If you can remember any dialogue, you may want to write it down first, as words in dreams are easily forgotten. Record everything you can, even if you can only remember one image. As you get the basics down, more of the dream may come to you.
   • If you can’t remember anything about your dream, write down the first thing that comes into your mind upon waking. It may be related to the dream in some way, and it might trigger recollections. Also write down how you’re feeling when you wake up. The emotions you experience in a dream typically remain, at least for a brief period, when you awake, so if you wake up anxious or elated, ask yourself why.
     
     
3. Increase the number of dreams you can remember by waking up more often in the night. We have several REM cycles in the night, and they get longer and longer toward morning. If you only record the last dream you had before you get up in the morning, there are more dreams you might not be remembering. It’s always tempting to go right back to sleep when you wake up in the middle of the night, but take the opportunity to remember what you were dreaming before you do—in all likelihood you will not remember it in the morning.
   
   • Since you usually only remember the last dream you had, you can remember more dreams by waking up several times during the night. We go through a complete sleep cycle approximately every 90 minutes, so you may find it productive to set your alarm to wake you at some multiple of 90 minutes (such as 4.5, 6, or 7.5 hours) after you expect to go to sleep. Dreams in the later half of the night are typically longer than those you dream soon after going to sleep, so you probably want to wait until at least the 4.5 hour mark to intentionally wake yourself.
   • This is only recommended for people who get adequate sleep and who can fall back asleep easily. Otherwise, skip this step.

EditFor the Rest of the Day

1. Keep a notepad or voice recorder with you throughout the day. Often something you see or hear later in the day will trigger a memory of a dream from the night before. Note these recollections without delay, and think about them to see if you can remember how they fit into the rest of the dream. It also helps to continually think about your dreams throughout the day.
   
2. Go back to your bed and lie down. Sometimes the memory can be jogged when you assume the same physical position you had while dreaming. Try to put your head in the same place on the pillow, arrange your body the same way, and close your eyes. If the dream comes into your head, think it through before getting up to write it down.
   
   • It might help to open your eyes and look at the object you first saw when you woke up.
   • Try creating the same atmosphere in the room - close the curtains, turn off the lights, and eliminate noise.
3. Practice again the next night. Remembering your dreams takes effort and practice. The more you become conscious of your dreams, the more likely you are to remember them. Get into the habit of committing to remembering your dreams and night and writing them down first thing when you wake up. The process will become easier over time.
   
4. Notice patterns. Eventually you'll figure out what factors help you remember your dreams. Try to notice patterns pertaining to the time you go to bed and wake up in the morning, the temperature of the room, what you ate for dinner. Do any of these variables seem to influence your ability to remember your dreams?
   

EditTips

• Record exactly what happened without necessarily trying to make sense of it yourself, either. For example, if your dream starts inside a house and you then find yourself in a forest, avoid the temptation to assume you walked out of the house. Dreams that are foreign to everyday experience could be lost by trying to apply waking logic to the events.
• When recording dreams, remember that the recording is personal. Don't write it to make sense for others because you may find yourself altering things to make it easier for outsiders to understand. Always write what you believe to be true, not what would make sense.
• If you have the same dream the next day, or next week, jot that down also. A dream that repeats itself is a dream upon which we should all concentrate. It might have a special meaning.
• If you have already dreamed a dream and want to remember it, don't worry. When you're dreaming, you are in an entirely different set of mind. Try lucid dreaming. When you are in this set of mind and you are lucid dreaming, sometimes you have the ability to recall your past dreams! Think of it like if you had a part of your brain that stores dreams that you have, and you can only access it by dreaming.
• Some songs actually make the dream stick in your head for a little while longer. Try listening to some music before you hit the hay, and see what happens!
• When recording the dream, it may be easier to remember if you write (or speak) it in present tense (i.e. "I am going to" instead of "I went to").
• As an alternative, you can also use a small flashlight solely for recording dreams at night. Cover the lens with three layers of masking tape so you can still easily see your journal at night, but it's not so bright that it makes you want to close your eyes.
• Better yet, don't use any light at all, as it can make it harder to remember your dreams. Just have your pen and paper where you can reach them easily, and you won't even have to open your eyes (be careful not to fall back asleep though). With practice you'll get better at writing without seeing the paper.
• If you are someone who talks in your sleep you can film yourself using a video camera or your cell phone. Or, you can just use your tape recorder. Play it after writing down what you remember. This may trigger memories of dreams you had and cannot remember when you first awake.
• After you've remembered most of your dream, try to put it into the right order. This will help, because it's easier to memorize things if you know what happened first, and always write that down first.
• Take a vitamin B6 pill before bed. It will make your dreams more vivid.
• If you have a computer or mobile device nearby, try logging onto a dream publishing website that you can use to log your dreams and keep a record of them.
• If you like that dream very, very much, then keep a dream journal and write down all your dreams.
• If you somewhat remember a dream that you don't like and you have it over and over again, you might want to see a therapist or a mentalist.
• Certain foods such as almonds and cherries help make dreams more vivid. The more vivid your dreams are the more likely your recall will be. ^[3]

EditWarnings

• If you have trouble sleeping or difficulty getting enough sleep, don’t try to record dreams in the middle of the night. Just go back to sleep.
• Be careful about interpreting dreams. The interpretation of dreams is not science, so don’t jump to conclusions, and don’t place too much importance on a dream. For example, a dream about death does not mean that someone will die, or that something bad will happen.
• Do not try to remember a frightening dream, because it might frighten you for a long period of time.

EditThings You'll Need

• Something to record data
• Something to wake you up (preferably gently)
• A voice recorder (optional)

EditRelated wikiHows

• Interpret Your Dreams
• Cope with Nightmares
• Sleep Better
• Start a Dream Diary
• Lucid Dream
• Be Happy Without Remembering Anything About the Past

EditSources and Citations

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How to Feel Confident Before an Exam

Even a pop quiz generates a little anxiety in most students, and some students find exams completely terrifying.^[1] But test anxiety can be decreased by thorough preparation, mental and physical relaxation, and help from others. Knowing that you've done everything you can to prepare can help you feel more confident before going into an exam.

EditSteps

EditPreparing for the Exam

1. Make a study schedule. To make sure you don’t leave studying to the last minute, create a schedule for when you will study during the days or weeks before the exam. For example, you could commit to studying for one hour a day right after school for one week before the exam.
   
   • Making a study schedule can help you to avoid allowing other activities to interfere with studying.
   • Plan to study for about 45 minutes at a time. It’s difficult to concentrate for more than 45 minutes. You may find it easier to concentrate if you take short breaks once an hour.^[2]
   • If the test will cover a lot of material, consider using the “chunking” technique. Break your topic into sections so that you can focus on each one comfortable instead of trying to cover all of the material in every study session.^[3] You can then plan your study sessions around specific sections of the material.
2. Create, revise, and review your study tools. Choose tools that fit the subject matter and your learning style. Options include flash cards, outlines, timelines, charts, and sample test questions.^[4]
   
   • Create a one-page summary with the most important ideas, equations, or methods for the exam. The process of creating this summary will prompt you to identify the most important information that you need to know for the exam, which will help you to study more efficiently. If the exam is open-book, this summary sheet can also be a helpful guide to your notes or textbook while you’re taking the test.^[5]
   • Keep your learning style in mind when creating your study tools. For example, if you are a more visual learner, you may retain more information by drawing diagrams or mindmaps.^[6]
3. Prepare based on the kind of test you’re taking. You’ll need to prepare differently depending on whether your exam will require you to write an essay or answer multiple choice questions. Make sure you know what kind of test you’ll be taking and prepare accordingly.^[7]
   
   • If you are taking a standardized test, take a few practice tests to familiarize yourself with the structure and timing of the test. For national standardized tests like the SAT, you will be able to find copies of previous versions of the test which you can take for practice.^[8]
   • If you will be taking an essay exam, practice writing essay responses while you study. It can be helpful to time yourself so that you know you’ll be able to complete the essay during the allotted test period.
   • If your test involves a lot of memorized material, remember that you probably won’t remember everything on the first try. Memorization and recall improve with repetition.^[9]
4. Collect your supplies the night before the test. Make sure that you have everything you need -- pencils, pens, a calculator, your notes -- to take the test prepared and ready to go the night before to avoid test day anxiety.^[10]
   
   • If you’ll be using a calculator or other electronic device, check the batteries and/or bring a spare with you.^[11]
   • Find out which optional items you are allowed to bring, such as snacks or your textbook for an open-book test.

EditReducing Test Anxiety

1. Think positively. Scientific research has shown that our expectations can affect our performance. If you expect to do well on the exam, you will still have to study; but if you expect to do poorly, studying may not be enough to help you do well.^[12]
   
   • Practice self-affirmation - the process of transforming your thoughts to focus on the positive and downplay the negative. For example, remind yourself that you worked hard to prepare for this test.
   • Challenge your negative thoughts. For example, if you think that doing badly on the exam will ruin your life, tell yourself that this is not true. Then replace that thought with a more accurate one - failing a test may hurt your grade, but it’s not the end of the world.^[13]
   • If you’re having a hard time quelling negative thoughts, try distracting yourself using humor. Watch a funny movie or TV show, read a funny book or comic. You can even try to remember all of the jokes you know.^[14]
2. Maintain perspective. Remind yourself that your grade on this one test will not determine your success or failure in life. Even an extremely important test such as the bar exam can be taken again if you don’t pass.
   
   • Research shows that some anxiety can actually help your test performance. Remind yourself that manageable levels of anxiety can increase your alertness and energy.^[15]
   • To combat anxiety that arises when you’re first given the exam, make sure to read over the entire test before beginning. Look for “easy” questions - when you’re prepared, you shouldn’t have trouble finding them. Finding the questions you’re sure you know the answers to will help to remind you that you do know the material.^[16]
3. Visualize success. While you’re studying, imagine yourself taking the test and answering the questions with confidence. Imagine yourself getting the test back with the grade you want. While visualization can’t replace preparation, it can help you to feel more confident, which can improve performance. ^[17]
   
   • Visualization works because your brain and body react to visualization as if you were actually experiencing the event you’re imagining. Your brain forms and strengthens connections as a result - in this case, between test taking and success.^[18]
4. Calm your body. Fear releases adrenaline, preparing the body to deal with danger. Your heart rate and breathing speed up and you may feel shaky, sweaty, and/or dizzy. Anything you can do to counteract these physical reactions will help you think more clearly and feel more confident. Remember to use these techniques during the test if you feel anxious.^[19] Calming techniques include:
   
   • Breathing. Breathing exercises can help you to relax, including slow, abdominal breathing and ‘equal breathing’ - equalizing the time you spend breathing in and breathing out. ^[20]
   • Stretching. You don’t have to do a full yoga routine to get the benefits of stretching. Try stretching your arms above your head and behind your back to release shoulder tension; standing forward bends can release back and neck tension.^[21]
   • Relaxing your muscles. You may not even be aware that you’re holding tension in your muscles. To become aware, try a body scan, which involves focusing on each body part for a few seconds, starting with the toes and moving up progressively to the top of your head.^[22]
   • Walking. Moving your body will help clear your mind. Just remember to pay attention to your surroundings -- don’t spend the whole walk worrying about the exam!
5. Eat before the exam. Don’t skip breakfast to study. Make sure you eat something an hour or two before taking the test. Choose protein-filled snacks and avoid sugar, which can give you quick energy that may run out in the middle of the exam.^[23].
   
   • Eat something even if you feel nauseous - try crackers or toast to settle your stomach.^[24]
   • Avoid caffeine and energy drinks, which can increase anxiety.^[25]
6. Get a good night’s sleep before the test. Studies have shown that you will do better on an exam if you get enough sleep than if you spend all night studying.^[26]
   
   • If the test is later in the day or the evening, or if you just couldn’t get a full night’s sleep, take a nap. Research has shown that a short nap - less than an hour - can improve alertness, memory, creativity, productivity, and mood, and can decrease stress.^[27]

EditLeveraging Your Test-Taking Support System

1. Ask questions. Don’t just rely on your books and notes. If you have a question as you study, ask your teacher, parent, or tutor. You’ll feel more confident knowing you got the answer to your question from the most reliable source.
   
   • Don’t forget to ask your teacher what materials will be covered. For example, ask if the exam will be based on homework, reading assignments, and/or on class discussion.^[28]
   • If you are having trouble understanding a topic, you can also ask a librarian to help you find other resources that you can use for clarification.
2. Form a study group. Make sure you study with other students who are serious about studying. You’ll feel more confident if you have worked with other students to make sure you are studying the right information and understanding the material.
   
   • Invite students at a variety of ability levels into the group. Students can learn from teaching each other.^[29]
   • The members of a study group may benefit from sharing class notes. Different students may have taken note of different information during class - compiling and verifying this information from a number of students can help ensure you know the material that will be on the exam.^[30]
3. Rely on your support group. Friends and family may not be able to help you understand calculus or learn French, but they can help you to feel more confident.
   
   • Ask a member of your support group to let you explain the material that will be on the test to them. You need a solid understanding of a concept to be able to explain it to someone who doesn’t know much about it. If you can explain the Second Law of Thermodynamics or the reasons for the fall of the Roman Empire to your grandmother, you may feel more confident that you have a grasp of the material.
   • Friends and family may also be able to help you in peripheral ways. For example, if you know you tend to sleep through your alarm clock, ask a reliable member of your support group to call you to make sure you’re awake.

EditRelated wikiHows

• Get Higher Marks in Exams
• Increase Your Confidence Before PCAT
• Offer Encouragement to Someone Who Has Failed an Exam or Test
• Prepare for an Exam

EditSources and Citations

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How to Maximize Workout Benefits

For the untrained individual, almost any exercise is beneficial. Integrating a regular exercise routine into your life can help you lose weight, get stronger, reduce stress, reduce health problems, and boost energy.^[1] However, many people don't know how to make the most out of their workout. Learn how to maximize your workout benefits with good planning, proper nutrition, rest and a positive attitude.

EditSteps

EditHaving a Quality Routine

1. Plan your workout. Before you hit the gym, plan out your workout. Depending on how much time you have available, decide which activities you will focus on. When you know how you’ll spend your time, you won’t waste time hemming and hawing over what to do.^[2]
   
   • Remember to split your workouts up for the week. Some people split their body parts into different workout days. Others simply do full body workouts 2-4x/week. Figure out what works best for you and remember to incorporate rest days.
   • Be sure to build in some time at the beginning of your workout for warming up. Include time at the end of your workout for cooling down your body.
   • Switching up your routine not only confuses the body and provokes growth, but it also ensures that you are getting a well-rounded workout.
2. Don’t do a routine you are not physically prepared for. While the point of exercise is to grow stronger, it is dangerous to expect your body to perform at a level far beyond your current capabilities right away. Most people who start an exercise regime are very motivated and want to work out every single day. However, for the untrained body, start with a more realistic workout routine, such as three days a week, or approximately 150 minutes of moderate aerobic activity per week. If you want to lose weight, work up to doing about 300 minutes of moderate activity per week.^[3]
   
   • Avoid doing intense workouts without a few weeks of preparation. It may seem like a long time, but spending two weeks jogging before doing an intense run can save you from serious physical injury.
3. Warm up. Warming up your body before you exercise will get the blood flowing and brings fluids to your joints. Remember that if you're about to do an activity, giving those muscles a chance to warm up can prevent injury. When you have properly warmed up, you will reduce the possibility of injury and you will also enhance muscle performance.^[4] Try this routine for warming up your body:
   
   • Foam rolling: Use a foam roller to massage different parts of your body. Spend a few minutes working on your calves, quads, glutes, upper back, and lats.
   • Dynamic stretching: This form of stretching focuses on repetitive motion that stretches a body part further each time it is stretched.^[5] Some examples include forward lunges and arm circles.
4. Don't train until you drop. Training to failure is unnecessary. Training to failure is when you keep pushing your muscles until they fail, like running until you collapse. Many casual exercisers think that this is a good idea, because it pushes their muscles to the 'max'. However, there is no conclusive proof that training to failure boosts muscle growth. In fact, because it damages muscles so heavily, it may hurt your progress.^[6]
   
   • Beware of overtraining. This could be during a single session or over the course of a week. Your muscles need time to heal and prepare for the next workout.
5. Change up your routine. Most casual exercisers know that the body is very adaptive and will quickly build up a 'tolerance' to a workout routine. You may also grow bored with your regular routine and need a change of scenery or movement. Therefore, changing up your regimen every few weeks is an important part in staying fit.^[7]
   
   • Changing your routine can also reduce the potential to overuse certain muscles and prevent injury.^[8]
   • Easy ways to change your routine are to look up new activities that accomplish the goals you want. For example, if you jog for 20 minutes and do 30 crunches, you could instead do short sprints and jumping jacks for 20 minutes followed by five minutes of planks.
6. Stretch after your workout. Plan to spend about 15-20 minutes cooling down and stretching after you finish your workout. Stretching helps with muscle flexibility and pliability. In turn, this can help you in subsequent workouts to push your muscles a little further.^[9]
   
   • Make sure that you allot time to this crucial step; otherwise, you might skip it if you feel rushed.
7. Remember to stay hydrated. You will want to make sure you are hydrated before, during and after your workouts. After your workout, drink 16 oz for every 20 minutes of strenuous exercise.
   
8. Keep track of your progress. Keeping track of your daily progress will help you stay committed to exercising regularly. Carry a notebook with your workout clothes, so you can track how long you jog, how many repetitions you can do, and so on.
   
   • You can also use this journal to keep track of your meals and other factors that impact your exercise and overall health.

EditTrying High-Intensity Interval Training

1. Recognize the benefits of high-intensity interval training. High-intensity interval training (HIIT) has been shown to produce excellent benefits for improved cardiovascular health, increased rates of fat burned and muscle strengthening.^[10],^[11] This is one of the key methods for fat loss and can often be added onto the end of a weight lifting workout to maximize calorie expenditure and fat loss. Specific benefits include improvements on:^[12]
   
   • Aerobic and anaerobic fitness
   • Blood pressure
   • Insulin sensitivity (muscles become more efficient)
   • Cholesterol profiles
   • Fat around abdomen
   • Body weight
2. Establish a base fitness level first. In order to participate in an HIIT workout, you’ll need to get your body into a certain level of shape. If you have not been physically active in a while, you may have an increased risk for coronary disease during high-intensity workouts (for some, this can result in a heart attack).^[13]
   
   • Try working out 3-5 times a week. Strive to exercise 20-60 minutes for each session for several weeks. This will improve the function of your muscles and get your heart in shape before you start an HIIT regimen.
3. Try high-intensity running, biking or swimming. The strategy with high-intensity interval training is to alternate between hard exercise and light exercise within a short amount of time.
   
   • Sprint or bike as hard as you can. You should be breathing hard and you should have a hard time carrying on a conversation.^[14] You should aim to reach 85-90% of your maximum heart rate.
   • Do a low intensity activity for one minute. Something like walking or jogging in place works well. Aim to reach about 40-50% of your maximum heart rate.^[15]
   • Repeat this process up to 10 times in one workout.
   • Do an HIIT workout 3 times every week.
4. Plan out a circuit of 6-8 exercises. Work several muscle groups in one workout by setting up a circuit. Combine exercises that work your arms, legs, and core. The total workout time will be roughly 30 minutes. Think of this as interval training in weight lifting form. This is highly beneficial for incorporating cardio while doing weight-bearing exercises.
   
   • Try exercises like burpees, plank-ups, kettlebell swings, tuck jumps (starting in plank position and jumping your feet up to your hands), and twisting push-ups (do a push-up and then twist your leg up under your torso).^[16] http://ift.tt/1Fi0HME, ^[17]
   • Do one exercise for 30 seconds, then jog in place for 30 seconds. Then move on to the next exercise and do that one for 30 seconds. Jog in place for another 30 seconds. Once you’ve finished all of the exercises, rest for 60 seconds. Go through the circuit of exercises 1-2 more times.^[18]
5. Try the spring interval training method. This method combines 30-second high-intensity intervals with 4-minute recovery intervals. Try sprinting for 30 seconds and then jog at a comfortable pace for 4 minutes. Repeat these sets 3-5 times for your full workout.^[19]
   
6. Strive for proper form. HIIT workouts are effective when you have proper form and push yourself to hold a position for the 30-60 seconds that you are doing it.
   
7. Make sure to take days off. You risk injuring yourself from exercising too much. HIIT exercise programs can be hard on the body. Give your body a rest regularly. If you are just starting out, try an HIIT workout 1-2 times a week. When you adjust to the challenge of the workout, add in another workout per week.
   
   • You can still exercise on some of your off days. Try for more low- to moderate-intensity workouts.
   • Listen to your body and remember that 1-2 rest days per week may not be enough. Especially in times of sickness or stress, remember that your body may need more rest time.

EditRamping Up Your Regular Exercise

1. Mark where you’re at right now. In order to maximize workout benefits, you need to increase the effort you’re giving in your workout. Start by understanding where you are currently at. Then you will be able to track your progress. You might assess your current level by doing one or more of the following:
   
   • Run a half-mile or mile and time yourself.
   • See how much weight you can lift or how many reps you can do.
2. Set a goal. Figure out how you’d like to improve. For example, you might decide to train for a 10K run. You want to lift more weight. You want to not feel winded when you climb stairs. Write down your goal to keep yourself motivated.
   
   • Set short term goals so that they are easier to obtain than the overall long term goal. Celebrate the little milestones and remember that each little win is truly a BIG win!
3. Determine ways to improve your performance. There are lots of ways to improve how you’re exercising, such as increasing muscle strength, endurance, agility, and so on. Combine different types of workouts to push yourself harder. Think about what you want to achieve with your particular goals.
   
   • For example, if you’re training for a 10K, you can add sprint intervals or train on a hilly course once or twice a week. You might also add weight training or other types of exercise, such as swimming or biking, which can heighten your performance by strengthening your body overall.^[20]
   • If you play basketball with friends, you can improve your workout by adding drills. Try running lines, passing the ball back and forth, or working on your vertical jump. Increase your stamina by letting the game go a little longer.^[21]
   • If you play soccer casually, kick it up a notch by working on bursts of speed. Just adding more running can help somewhat, but soccer really relies on explosive power and changing directions quickly. Do short sprints, moving and turning around the field quickly.
4. Push yourself harder. When you do the same workout over and over, you can get yourself into a slump. The routine becomes easy as your muscles grow accustomed to the motions of your regular exercise. Push yourself by ramping up your training. Do extra reps, sprint for part of your jog, or add a little more weight to your leg presses.
   
   • Consider getting a personal trainer so that you can be assured you will always be pushing forward. Sometimes having someone to hold you accountable is what it takes to bring out the best in you.

EditResting Your Body

1. Recognize that your body needs to rest. Many people are confused about how quickly the body recovers and how often it needs to rest. Remember, when you do any sort of exercise, your muscles tear apart at the molecular level. When they heal, they grow back stronger. However, if you never rest your muscles, they can never heal. Aim to rest for 48-72 hours after strength training.^[22]
   
   • If you are just starting out with your exercise regimen, build in extra recovery time to ensure that you don’t injure yourself.^[23]
2. Try gentle exercise after hard exercise days. When you have had an intense workout, your body needs time to recover. This doesn’t mean that you need to stop exercising entirely. You can switch to a gentler form of exercise, such as yoga or Pilates. You can also play recreational basketball or soccer. Focusing on low-impact exercise and stretching can give the body a chance to move in a new way and continue repairing itself.^[24]
   
3. Get enough sleep. Your muscles will need time to repair themselves, and you need time to recover mentally and physically. Aim to get 7-9 hours of sleep every night. Set good sleep habits to improve the quality of your sleep.^[25]
   
   • Try to avoid artificial lights and wake up to natural sunlight.
   • Turn off computer and phone screens at least 15-30 minutes before bedtime.
   • Pay attention to your circadian rhythm. This is your body clock that dictates your natural sleep cycle.^[26]
4. Track your resting heart rate. Take your heart rate when you wake up in the morning. This is your resting heart rate. If your resting rate is too high, then you may not be allowing yourself sufficient recovery time from exercising.^[27]
   
   • Count the number of beats per minute. You can also count the number of beats in 10 seconds and multiply by 6.
   • Your ideal resting heart rate depends on your age and fitness level. If you are an athlete, you will likely have a lower resting heart rate (ranging from 49-55 beats per minute for men, and 54-59 bpm for women). A good resting heart rate for non-athletes range from 62-65 bpm for men and 65-68 bpm for women.^[28]

EditTiming Your Meals

1. Eat proteins and low fiber carbs a few hours before your workout. A low-fat meal with moderate protein and lots of low fiber carbs will help you keep your energy throughout your workout.^[29]
   
   • Aim for a small meal of 500-600 calories. Have this meal 2-3 hours before your workout. This will give you a chance to digest some of the meal before you start working out.
   • Choose slow-digesting carbs for this meal. Eat sweet potatoes, buckwheat or other similar carbs.^[30]
2. Eat a high-energy snack right before your workout. Give yourself an extra kick of momentum to ramp up your workout. Have a snack with high carbohydrates, such as a banana, energy bar or yogurt.^[31] This is especially necessary if you doing HIIT.
   
3. Eat again after your workout. Studies suggest that eating within an hour after your workout can increase muscle size and strength. This “window of opportunity” is when muscles need additional nutrients to repair damage and depletion.^[32] Carbohydrates are converted into glucose, which your muscles will store as glycogen. This will ensure that you will be able to train again sooner.^[33]
   
   • If you are trying to build muscle, eat 0.55 grams of carbohydrates per pound of body weight every hour for 4 hours. Choose high-glycemic foods such as bagels or pasta.
   • If you are aiming for fat loss, eat simple carbs in the first feeding after your workout, and then switch to vegetables or whole grains in the next few meals after your workout.^[34]
   • Try a bowl of whole grain cereal with nonfat milk for a quick-absorbing post-workout snack.^[35]
4. Drink plenty of water. The body needs water to function, and this is even more crucial when you are exercising. Dehydration can compromise muscle coordination, reduce endurance, cause cramping and decrease strength.^[36]
   
   • Being properly hydrated can improve muscle tone and muscle building, reduce fatigue, and help with weight loss.
   • If you’re not working out, aim to drink at least 9 eight-ounce cups of fluids if you’re a woman and 13 eight-ounce cups of fluids if you’re a man. You can get some of your fluids from foods that you eat. Increase your fluid intake by about 2 cups if you are exercising at a moderate pace for about an hour.^[37]
   • Adjust your intake of water if you are exercising intensely. If you are running a marathon, for example, you will need to drink significantly more fluids. You should also drink a sports drink or similar beverage that contains electrolytes. This will replenish the sodium that your body loses through sweat.^[38]
5. Plan out your meals. When you’re regularly working out, you should plan your meals so that you don’t undo the progress you’ve made. Some good meals include:^[39]
   
   • Breakfast: Eggs with avocados; seeds, nuts and fruit; buckwheat pancakes
   • Lunch: Caesar salad; chicken cashew wrap
   • Dinner: Poached salmon; scrambled eggs; steak; sushi
   • Snacks: Dark chocolate and almonds; pemmican or jerky; kefir
6. Consider the nutrient density of foods. Nutrient density is the ratio of nutritional value to caloric value in a particular food. A food might be packed with energy (calories), but it may not have much in terms of valuable nutrients.^[40] Some good quality nutrient-dense foods include:
   
   • Eggs
   • Seaweed and spirulina
   • Liver
   • Shellfish
   • Dark, leafy greens

EditHaving a Positive, Productive Attitude

1. Strive for consistency. No matter what you're told on late-night infomercials, healthy bodies can't be built in days or weeks. Understand that you must be consistent with your routine over the long term to see results. As a general rule, give a workout routine at least a month before you decide it's not working.
   
   • Some fitness instructors swear by the adage, "First comes form, then comes strength, then comes results." In other words, if you follow your routine, demonstrating proper form, you'll eventually get stronger. Then, you will likely start to see visible differences in your body.
2. Set realistic goals. While it's healthy to have ambitious goals in mind for the long term, it's important to set achievable goals for the short-term. For instance, don't start working out with the assumption that, if you push hard enough, you can be a competitive bodybuilder by the end of the year. It's important to understand the reality that certain goals may take months or even years to achieve. Don't over-reach at the start of your fitness journey. Over-training is a surefire way to injure yourself.
   
3. Give yourself reasons to stay motivated. Working out can be tough, especially if it's new to your routine. It's easier to keep a positive attitude about a new fitness routine if you focus on your goal, rather than the daunting process of getting there. As you work out, visualize what it will be like when you've reached the level of fitness you want. You may be surprised how easy this makes it to give "just one more.” If this doesn't work, sweeten the deal for yourself. Plan rewards for yourself as you make progress toward your goal.
   

EditWarnings

• Talk with your doctor before starting an exercise regimen, especially if you haven’t been working out regularly. You can also check with a personal trainer to determine appropriate exercises for your skill level.

EditRelated wikiHows

• Pretend You Are Zen When You Are Stressed Out
• Work out Longer
• Work out Your Back Without Weights
• Measure and Record Respiratory Rate

EditSources and Citations

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