The gym can be strange, especially if you’re new to it. There are the people who look like they know what they’re doing, the people who don’t look like they know what they’re doing, and those who have no business being in a gym at all. We’ve all seen them.
But working out in the gym doesn’t have to be intimidating or embarrassing. By following a few simple guidelines, you can get in and out of the gym quickly and build muscle effectively.
Long story short, working out is hard. Everyone who does it knows that. If you’re reading this article, you want to know more about how to work out effectively, which explains why you came here.
You’re a smart cookie, you’ve made a great choice, and you’ve already finished reading the first sentence. Now let’s get on with it.
A cup of coffee before your morning workout can improve your results
Drink coffee before your workout. The extra caffeine will give you an energy boost and make you more alert, which will help you to power through your workout. Caffeine may also be effective for weight loss as it eliminates your appetite for hours afterward and so you don’t feel like eating food.
You should always have a set plan before entering the gym
Plan your workout schedule before you go to the gym, and stick to it. Knowing what exercises you’re going to do, where you’re going to do them, and what order will keep you on track. You can ensure your workout is effective by starting at a high intensity and moving to low ones as you fatigue.
The right playlist is essential for any effective workout
If you’re feeling tired, fatigued, or unmotivated, then music is a great way of overcoming this,’ says Rennie. ‘It can be a great distraction and help you forget about how tired you are.’
Most people prefer upbeat music that takes the mind away from the workout, but it’s all down to personal preference. If you’re looking for some inspiration, try the song “Eye of the Tiger,” scientifically proven to boost athletic performance by up to 15 percent.
It’s essential to listen to music at a level that does not interfere with your communication skills or your ability to hear approaching vehicles if you are exercising outside. Research also shows that listening to music too loudly can reduce your ability to exercise efficiently.
Put your phone on airplane mode
When you’re at the gym, you’re only there for one thing: to get a good workout. And nothing gets in the way of that like being constantly distracted.
To help eliminate the temptation of checking your phone put it on airplane mode. You can still listen to music and track your workout, but you won’t have any incoming messages or notifications that would otherwise distract you from your fitness goals.
Start your workout with some dynamic stretches
Start with a warm-up.
Before you begin your workout, it’s essential to prepare your body for exercise. A warm-up will reduce your risk of injury, so you should never skip this vital part of the process.
Start by performing some range of motion exercises to get your muscles moving and increase blood flow to the area you will work. Dynamic stretches are a great way to do this – they involve moving parts of your body rather than static stretching (where you hold a stretch for 15-30 seconds).
Here are some dynamic stretches that you can use as part of your warm-up:
You are standing up straight and holding one arm out in front of you at shoulder height. Begin making small circles with your hand, then gradually increase the size and speed until you have completed ten rotations in each direction. Repeat with the other arm.
Begin by jogging on the spot, then lift one knee towards your chest as far as possible while keeping the opposite foot on the ground. Try to bring it up so that it touches your bottom. Return to starting position and repeat with the other leg. Repeat ten times on each side.
Maximize your gym time by minimizing rest between exercises
Here’s a quick tip that will let you get more out of your gym routine without putting in more time or reps: Minimize the rest between exercises.
It’s pretty simple. If you’re doing an exercise circuit, cut down on the amount of time you spend sitting between sets.
Here’s an example: Let’s say you’re doing a circuit of five different exercises. You do three sets of each exercise, taking a minute break at the end of each set before moving on to the next activity. That means you’ve spent 15 minutes resting in total — about one minute for every two minutes you’ve been exercising (assuming it takes about 30 seconds to complete one set). You could have done four circuits in that same amount of time, totaling 20 sets instead of 15.
Pick the right weight
You want to pick a weight that will allow you to perform all sets with proper form and technique. If you can barely lift the weight, it’s too heavy. If the weight is so light that you can efficiently perform 15 repetitions, it’s too soft.
If you’re an experienced lifter, start with your 5-rep max (the heaviest weight you can lift for five reps) and divide that by two for each set. For example, if your 5-rep max is 120 pounds, start with groups of 60 pounds. If you’re new to lifting, start with lighter weights and work until you find a comfortable starting point.
This article provides a clear guide to working out effectively and efficiently. It includes exercises and routines for each muscle group and information about what to do if you have an injury. This article is a valuable tool for getting fit or maintaining a healthy lifestyle.
Whether your goals are to look outstanding or simply stay healthy, exercise can help you achieve both. But when faced with too many days to work with and a finite amount of energy to put towards exercising, it’s easy to fall short of your goals and give up entirely. We’ll take the guesswork out of maximizing your workouts, so all you need to do is show up, get moving, and enjoy yourself.