If you regularly visit the gym, but you do not see any special changes in your body, then it’s time to think: “Am I doing everything right?” Perhaps have you ever thought that the word “training” in itself does not mean anything. We believe that you do not come to the gym just to stare at slender girls in tight pants and eat protein bars. Qualitative changes in your body shape and overall health directly dependents on the effectiveness of training. We want to talk about this effectiveness today and give some simple tips on how to make your workout as useful as possible.
1. Use the right equipment
If you do not wear the right shoes, you will not get a good workout, you will be uncomfortable, and you can even end up with blisters or other more serious injuries. You have to have proper men’s tights or shorts or similarly proper gym clothes for women. In addition, if you do not wear comfortable clothes, you will spend most of your time adjusting the pieces and less time working. So it is good that you invest in a good set of clothes to exercise, and in a pair of sneakers and do not forget the towel, bottle of water and showers (if you do weights) in your sports bag!
2. Make a workout plan
It’s good if you already know the exercise program before going to the gym so that you do not waste time on anything else. It is advisable to know in advance not only the composition of the exercises but also the order of their implementation, as well as the number of approaches. If it seems to you that it sounds too radical and boring, then you have to come to terms with the idea that improvisation and amateur performances are not too compatible with fitness, especially if you are aimed at the result. A certain routine is important outside the hall and requires regular attendance of training, adherence to the regimen and diet.
3. Do not give up
This tip is especially relevant for beginners. At first, there can be no talk of actual changes in the figure. At this moment, you can be visited by the treacherous thought of throwing everything to hell and going to eat something tasty – there is at least an instant effect.
We strongly recommend that you do not give in to pessimism. Not because your fatigue is only temporary. No, because it’s not so: you will always be tired. With the growth of physical form, the load will increase. But in the future, you will feel more confident and get used to it. Moreover, the real excitement comes exactly when you start to see the result. After that, the gym will become your second home. Perseverance must be shown in the exercise, so do not pity yourself.
4. Set goals
The goal of your training can be both programmatic (to make the Nth number of approaches with the Nth number of repetitions or run a certain number of kilometers in a set time), and be measured by physiological indicators (for example, lose a certain number of calories). The main thing is that setting goals for yourself, and you will not leave the room ahead of time.
5. Combine cardio strength training
Diversification of the training process allows you to optimize the work of all muscles, proportionally distributing the load. A variety of workouts, focusing on different parts of the body, and do not forget about cardio. Consistency in fitness is no less important than persistence during exercise. As a result, you will accelerate your metabolism, reduce the amount of fat, and you will be able to acquire a sports form.
6. Keep track of your progress
If your results increase with each workout, then you are doing everything right. It is very useful to set goals for each new workout. You simply increase the numerical indicators of your achievements. For example, having completed ten pull-ups in a previous training session, you know that your next norm is already 11. Or, once you have run 3 kilometres, next time increase the distance by another 200-300 meters.
7. Follow the regime
All your efforts in the hall will go down the drain if you do the exact opposite outside its walls. It’s like trying to fill a bottomless glass with water: pouring on top, but still, everything comes out from below. What is the point of sweating on a treadmill in an attempt to lose at least a couple of hundred calories if the next day you eat a half-kilogram cupcake, in which there are five times more? But not only diet is an essential part of out-of-work work. This also includes healthy sleep, refusal of alcohol (or at least moderate intake) and cigarettes, as well as a general activity during the day.
8. Drink a lot of water
Water (given its availability) is perhaps the most beneficial substance for health. Fortunately, a modern person suffers from a shortage of drinking water, and this resource can be conditionally considered free. Therefore, drink it as often as possible. Experts recommend drinking about 2.5 litres of water per day. And if you play sports, then this figure should be minimal for you. But you should not drink the daily norm just before training, because the body does not have time to absorb it in a short time. To avoid dehydration and not overload your stomach, you need to drink water in approximately equal portions throughout the day.
9. Be fit
Moreover, this advice makes sense in both direct and figurative meaning. First, you must carefully stretch yourself before training and know the technique for doing the exercises. This is important to avoid personal injury. Secondly, your equipment matters. Training clothes should be practical and comfortable, ensure proper thermoregulation, not hamper your movements and not cause injuries.
10. Use an Intensive Workout Program
Intensive training has several advantages. Firstly, they are relatively short in duration, which saves you time, leaving room in the schedule for other things. Secondly, according to some instructors, high-intensity training is more effective due to the short intervals between exercises and constant load on different parts of the body. That is, in fact, there is a double benefit: while one muscle group is resting due to another exercise, the body itself does not stop working.
11. Heating and cooling the body
Before exercising, be sure to warm up for at least five minutes and then finish cooling for at least five minutes. And never stretch the muscles that have not warmed up first! Warming up can be something simple, like brisk walking on the treadmill, and cooling can be exactly the same.
Many would like to be able to train effectively at home without a gym. You no longer have to go out after work, save time, then take a shower at home, save membership in the gym… all advantages that speak for training at home. Training at home has its own downfalls as it is easy to be distracted at home. Unsuitable equipment slows down your effectiveness.
HAVE A NICE DAY