To the next level, PUSH!

A lot of people when they go to lift weights or they go running, once they get tired or feel like they can't knock out one more rep and cutting themselves short. I know this is almost cliche in the workout world, but in order to get those rock hard results a little quicker and better, you need to push yourself over your limit. I am not saying you need to do this every single workout, but close to it. You need to progress, that's how you get able to lift heavier weights, or run an extra mile. Lets say you are trying to lift 225lbs on bench 8 times, you get to 6 or 7 and then quit..if you would have got someone to spot you and did the extra 1-2 reps that pushes those muscle fibers to work harder and then when they repair over night, "wahlah" bigger muscles! When your going on a run and you get to the 1 or 2 mile marker and you are pooped, try spring the last .10 mile or running and extra half mile and try running it at the same speed or even faster. The harder you push yourself to run farther, even if you have to slow down and jog another mile, your body will slowly get used to this and "wahlah" after awhile you'll be able to run that extra mile you've been running slow on faster like it was just the first mile. Now pushing yourself to the next limit to get better, faster results is great...but remember! RECOVERY! I mean this in getting the proper amount of sleep at night 7-9 hours, also consuming some healthy carbs and proteins after wards. You can push yourself all you want, but if your not eating right or recovering your body well enough, all that hard work won't pay off.