Each workout session contributes to your fitness success and goals. Implement the following steps to make the most of your time at the gym:
1-Warm-up Stretch
Stretching your muscles before any strenuous activity is essential. Stretching for 3-4 minutes will get your body ready for the workout. Begin with your lower back and work your way up to your neck, arms, and legs.
Warm up by performing the exercises without weight to prepare your muscles for the heavier weights. Begin each exercise with a gentle warm-up to help you remember proper form and avoid injuries.
2-Limit your Workouts to 40-45 minutes
When it comes to how long you should be working out in the gym, I recommend listening to your body and determining how long you spend at the gym per workout and overall. Exercising for an extended period of time provides no additional benefits and may even be harmful. Your testosterone levels drop after 45 minutes to an hour of intense exercise, so instead of staying at the gym and overworking your muscles, fuel them with food.
3-High-Intensity Workouts
You must push your limits and accept a challenge. To burn fat and improve fitness, try high-intensity workouts. You can accomplish more and reap greater benefits in less time.
4-Water
Don’t forget to drink water regularly. Drink some between every set or exercise to give you a boost and prevent dehydration.
5-Proper Macros
Choose proper macros prior to your workout to give you extra energy. Don’t eat high-fat and low carbs prior to a workout which decreases your energy.
6-Shake before and after a Workout
Drinking a liquid meal is a smart idea rather than eating a solid meal that takes more energy and time to digest. So drink a shake that contains proper macros about 30-45 minutes before your workout. Drink one right after your workout to recover and fuel your muscles faster.
7-Proper Form
You need to do the exercises correctly to get the intended benefit and prevent injuries. Use the proper mechanics of training to get the most benefit from your efforts.
8-Take Smart Breaks
If you want to work out efficiently, then you should utilize smart breaks to give you that extra boost for your next set or exercise. Don’t take too short or long breaks to prevent you from working out efficiently.
9-Don’t get Distracted
Stop reading or watching entertainment on your phone. Your intention might be to play on your phone for a minute but the next thing you know, you’ve been on your phone for 5 minutes or more. The other way people get distracted is by talking to others at the gym for longer periods of time and this prevents you from getting an effective workout from your time.
10-Heavier Weight
Increase your weight regularly to get more benefits and challenge your muscles. Don’t just lift the same weight and perform the same number of sets every time you go to the gym. Upgrade your weight and sets. If your intention is to lose weight, then you should increase the cardio time.
11-Last Set of an Exercise to Failure
If done right, the training to failure in the last set increases muscle growth and strength. Don’t overdo this to prevent injuries and overworking your muscles. It is recommended you only go for failure in the last set of an exercise.
12-Compound Exercises
The fastest way to build the most muscle and increase strength is by doing compound exercises. Compound exercises can help you make the most of your time in the gym. They work several muscles or muscle groups at one time.
13-Balance Lifting
Increasing balance and stability have many benefits that maximize the effectiveness of your workout. Balance in your life and balance in your diet are very important aspects of success in health and fitness. So improving your balance should improve your posture and help you with proper form.
14-Pick a Cardio Exercise You Enjoy
One of the biggest mistakes people make is doing exercises they don’t like which can easily make them give up. Chances are, if you perform a type of exercise you enjoy, you’ll be more consistent with it and will see more benefits from it.
15-Mix it up
Every once in a while add different types of exercises to your workout to see if that benefits you more. You can always upgrade to better exercise for more efficiency to see faster results.
16-Circuits
Circuit training can give you total body strength and an aerobic workout. It offers more cardio benefits and burns extra calories if you want to lose body fat faster.
17-Chart Your Progress
Always write down your exercises, sets, and reps so you can keep track of what you’ve done and what you’ll be doing next instead of guesswork and wasting time.
18- Listen to Motivational Music
You need that extra pump to push harder. Motivational songs can give you that extra energy and pump. Choose the ones you like the most and listen to them regularly. But my suggestion is don’t go crazy with this and be careful not to injure yourself. I made this mistake before, so it is a friendly reminder.
19- Paddle Your Way to Flatter Abs
You can always workout your abs every time you go to the gym by doing one or two exercises that benefit them and get a stronger core.
20- Sleep, Recover and Repeat
I believe that the better your sleep quality, the better your ability to exercise. Inadequate sleep certainly has an impact on your ability to perform well in the gym. You will recover faster and be able to continue your progress more effectively. Sleep deprivation has an impact on your energy, motivation, and performance at the gym. Sleep is the most critical factor in getting the most out of your gym time in order to maximize your results and achieve your goals.
Matt M. Eccles is the founder of Vitality and Happiness Blog. He is a philosopher, psychology enthusiast, wellness and digestion expert, author, and world traveler who is passionate about helping others reach and experience optimum health, true happiness, and increased vitality. The purpose of this website is to motivate and inspire people to handle life’s challenges. Uplift and encourage you to succeed in life and be happy and healthy, increase life quality, and become the best version of yourself.