Hands up who would say that they live a hectic life?
Obviously I can’t see you guys, but if I could I would guess that 99% of you currently have your hands in the air. Juggling work, children, partners, friends, mother in laws, the washing, the cleaning, and the shopping is hard enough without adding hours of fitness into the mix isn’t it?
So. You want to ensure that when you DO make it to the gym, you make the most of it.
- Put the phone DOWN
How many people do you see walking around the gym with their phone in their hand, or sitting on a machine texting? Leave it in your locker!
At the end of the day you’re working out for a maximum of one hour. The emails can wait. You can call so- and so- back once you leave. You don’t need to tweet about the “really funny” situation you just saw in the changing rooms and you don’t even need to check in on Facebook to prove that you actually went to the gym.
Who knew?! Just get in, and get it done!
- Know where everything is
Take your time to get to know your gym and discover where all the equipment belongs. You don’t want to be wasting ten minutes before you even start your session working out where the kettle bells are kept.
- Hire a PT
If you’re not going to push yourself while training, and instead just go through the motions, then hire someone to give you a kick up the bum and help prevent you slacking.
A good PT can help motivate and encourage you to set some goals, up the intensity, correct bad habits and keep your routine fresh.
To book in with me for a totally FREE trial session, just drop me an email on email@example.com and I’ll get back to you ASAP.
- Download some music
Studies show that listening to music while working out can help you train harder, better, faster and stronger. (That’s actually a song too isn’t it?!)
Anyway, get on iTunes, get your iPod fired up and away you go.
- Drink water
Ensure that you go to the gym hydrated, and continue to hydrate throughout your workout and afterwards. Being dehydrated can seriously limit your performance in your workouts, while hydrating can increase energy and output.
- Time your rest
Keep your eye on the clock in between intervals or sets. It’s very easy to get distracted, and before you know it 3 or 4 minutes have gone by and you have missed the start of your next set.
You know how it is (don’t tell me you don’t…) You complete an exercise, you look around to see if anyone saw the superhuman effort you just put in, and then someone doing something totally ridiculous on a bosu ball catches your eye and five minutes later you’re still stood staring.
No? Just me then 😉
Stay focused! Most gyms have a digital clock clearly displayed to help you with this.
A superset is when two exercises are performed back to back without stopping. This means that more work is completed in a specific time period as you move from one exercise to another with minimal rest between sets. This leads to a more intense workout and a bigger expenditure of calories. An few examples of this style of training are:
* Bench press into bent over row
* Leg curl into leg extension
* Stiff legged deadlift into a squat
- Go with a friend
Not only does arranging to go the gym with a friend increase the likelihood of you actually going (so you don’t let them down) but it can also be a lot more fun to have someone with you. Some of the best workouts I have are when I train with a training partner or friend.
- Train with compound movements
I’ve made this point a million times in these newsletters, if not a million and one. There’s absolutely nothing wrong with bicep curls or tricep pushdowns but to get the most bang for your buck and to save yourself time, you should be focussing on the big moves which use more than one muscle group.
Get doing pull ups, bench, rows, squats, deadlifts, and presses for the best results in the shortest amount of time.
- Do HIIT
Did you read my blog post entitled “cardio sucks?” If not take a look HERE. In a nutshell, instead of running on the treadmill for hours on end opt for shorter intervals instead to kick start your metabolism, burn more fat and see results quicker. In and out of the gym in 30 minutes? Yes please!
As always if you have any questions then please don’t hesitate to get in touch…