If you’ve ever left the gym without working up a sweat or feeling like you may as well have stayed at home, then you understand how important productivity is throughout the workout process.
Stay moving and motivated with these seven tips:
1. Don’t let yourself get distracted
You’re not at the gym to catch up on the latest gossip, take selfies in front of the mirror or treat yourself to an all-out text session. Make sure your water bottle is filled, put on a playlist and get down to business – the more productive you are during your workout, the better the post-workout buzz will be.
2. Avoid rush hour
Land at the gym between 5pm and 7pm and you’ll likely be struggling to secure all the equipment you need for your workout. If you can, save your workout for a later time slot – less people and more time to use each piece of equipment means you’ll be much more productive.
3. Fuel up with the right food
Filling up with the right foods prior to a workout can easily be the difference between a powerful workout and crawling off the elliptical machine after 20 minutes, trying not to pass out. Consume complex carbohydrates (like whole grains) and avoid eating sugar or quickly-digesting carbs (like bagels). These will help you gain more energy and burn more fat.
4. Step it up with supersets
If you want to save time while staying motivated, try supersets. Do two exercises that focus on the same muscle group (think squats and lunges or push ups and pull ups). This way, you engage your muscles more, while burning more calories.
5. Keep your rests short
While you’re working out, it can be easy for time to slip away during your rest break – stick to 15 seconds of rest between sets (or 30 if you need to). Any more than that and you’ll start to cool down and lose motivation.
6. Have some coffee
Whether it’s a drink or a supplement, caffeine has had a proven effect to increase the efficiency of your workout. Increasing fat burning and endurance while blunting muscle pain during training, caffeine can help to increase your reps and take on a longer, stronger workout. Consume one to two hours prior to exercising.
7. Keep it fresh
As important as it is to stick to a routine during your workout, you don’t want to get to the point of boredom. Stay productive by changing up your exercise routine every 6-8 weeks. This will keep you from the dreaded plateau, as well as keep you returning to take on a new set of challenges.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info