If you are a fitness enthusiast, it is highly likely that you take out at least 1-2 hours from your busy schedule for a gym workout. It takes a lot of hard work and consistency to go to the gym. Since your time is so valuable, you would not want to waste any of it.
Only showing up to the gym is not enough, you have to find ways to make your workouts more efficient and effective. You should know how to train smartly, how to recover, whether or not to consume a whey protein powder, and all the steps you can take to gain complete advantage of your workout. Here, we share some tips that can help you make the most of your gym workout:
1. Lift Weights
Going to the gym and performing only cardio may seem an easy option. However, indulging in strength training will help you get the required muscle mass, and help you reach your weight loss goals faster. Resistance training also helps you boost your metabolic rate. This will make it easier for you to manage your weight effectively.
This will not only help you give yourself an extra challenge but can also prove to be more beneficial than cardio in the long run. You can begin with basic lunges and squats while holding dumbbells or medicine ball. You can also consult your trainer on how to gradually improve with these bodyweight moves.
Note: Another aspect you should take into consideration is practising the correct form of workout during weight training. This is because incorrect forms may lead to injury.
2. Take Care of Your Body’s Nutritional Needs
No matter what anyone says, nutrition and fitness go hand-in-hand. Whatever calories you burn need to be replaced. There are three major macronutrients – protein, carbohydrates and fats that you should focus on. These provide your body the energy it requires to carry out daily activities. You should mindfully pick whatever food you consume.
Many fitness enthusiasts rely on whey protein to fulfil their body’s requirement of the nutrient. This is because protein acts as a building block for muscles, and also plays an important role when it comes to recovery after a workout. You can consider including it to your daily diet. However, different protein products have different uses. For example, isolate whey protein may be suitable if your goal is to gain lean muscle mass. This is because it is low in carbs and fats.
You can consult a nutritionist or a doctor for the ideal diet based on your fitness goals. A professional will be able to provide you with a personalised diet plan that can help you achieve your goals effectively.
3. Plan Your Workouts in Advance
Having a workout plan in advance will help you save a lot of time in the gym. If you know in advance what exercises you have to perform on a particular day, you will be able to quickly move from one to the next. Instead of sitting idle and thinking what to do next, you will be able to move without wasting any time.
Planning your workouts in advance will also help you perform targeted exercises. You can divide the muscle group you want to target each day based on how much you want to train it. Knowing in advance the number of sets and reps for each exercise will also motivate you to complete the same within the limited hours you have at the gym.
4. Make a Playlist
Well, it’s high time we address the fact that the paylists a gym plays do not help in any way. You can create a playlist of your own with songs that can give you the much required energy as well as adrenaline boost. Music has positive effects on your workouts and can truly motivate you to achieve more.
You can opt for a relaxing playlist once you are done with your workout. This will boost the level of the hormones in your body that help calm your heart rate. Relaxing music can also help foster recovery.
5. Stay Hydrated
Sweat is inevitable when it comes to a gym workout! You tend to lose high amounts of bodily fluids during a gym session. This dehydrates your body, and can make your workouts seem harder, reduce your performance, and may also hamper with the recovery process.
Ensure that you hydrate your body by drinking plenty of water. The ideal daily water intake for gym goers is 35-65 ml of water per kilo body weight. You can also rely on electrolyte-rich sports drinks or coconut water.
6. Keep a Day to Treat Yourself
Not being too hard on ourselves is what we all are learning gradually. Therefore, it is okay to have one cheat day every week or fortnight. It definitely should not be frowned upon! You can consume your favourite dessert or junk food you have been craving for throughout the time you have been working hard.
Of course, cheat day does not mean having unlimited amounts of processed, unhealthy foods. This might get in the way of all the progress you have made. You can give yourself a good treat with all your favourite dishes. Another alternative is having a cheat meal every once in a while.
7. Stay Away from Your Phone
Your phone is your biggest distraction, not only in the gym but wherever you go. You receive one notification on your phone and your entire focus shifts. You may not even be able to complete all the planned sets and reps for the day if you keep using your phone in the gym. Needless to say, hogging a machine while using your phone may also irritate your fellow fitness enthusiasts and bring down their motivation levels.
Therefore, it is best to keep your phone away in the locker of the gym. This will also help you get the digital detox you have been failing to follow.
Bottom line is, you spent your hard-earned money for the gym fees and should make the most out of the time you get there! Of course, do not forget the importance of proper forms of workouts. No matter whether you are a beginner or an intermediate, it is okay to move at your own pace. However, you can challenge yourself every once in a while.
So, these were some of our tips to help you make the most of your gym workouts. Do share your views on these tips with us in the comment below!