3 Easy Ways To Get More From Every Workout!

You don't always have to exercise harder to see more results. All it takes is knowing a few smart tricks that let your body reap more benefits from the same routine you're already doing.

These three tips can do just that, so you can pack on even more lean muscle, get even stronger and burn even more fat -- without having to change your favorite workout routine.

1. Pick the right weight before you lift. You might think you're lifting weights that are heavy enough to stimulate muscle growth, but that's where you're probably wrong. According to research performed at Grand Valley State University, subjects who exercised often had a difficult time choosing the appropriate amount of weight when they were told to grab free weights that were heavy enough to use for weight training. The shocker: Every single subject picked weights that were actually lighter than what they should have chosen to evoke the best results. To avoid making the same mistake, always select a weight that exhausts your muscles within the rep range you're looking to train (That means if you're performing a set of 8-10 repetitions, you shouldn't be able to do 11 repetitions, no matter what.)

2. Tighten your core before each lift. At the start of every exercise, try exhaling, then gently contract your abdominal muscles. What this does is tighten your core muscles just enough to help support your spine and improve your posture, which can allow you to lift weights with better form. Why is that a good thing, you ask? The better your form is as you lift weights, the more emphasis you'll place on the muscles you're working, so they reap more body-shaping benefits. To maximize this trick, try keeping your core muscles lightly contracted throughout the entire exercise.

3. Keep your elbows and knees unlocked. There's a reason why most people straighten their arms and legs to the point of locking them out as they lift weights. Every time you lock your elbows or knees, it displaces some of the effort of whatever exercise you're performing off of your muscles and onto your joints. What you're doing by locking out is giving your muscles a break, which only cheats them of some of the benefits (not to mention places stress on your joints and increases your risk of injury.) Instead, try focusing on never locking your knees or elbows during every rep. By doing so, your muscles will stay in a constant state of contraction, which will fatigue them faster and push them harder, so you see better results in less time.

For some other great tips that can help you stay motivated when exercising, check out 5 Ways to Stick to Any Exercise Program

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.