Getting to the gym to workout can be tough when you’ve got a packed schedule. Then once you do get there, the distractions and lack of motivation can really drag it out. It’s no surprise that many of us are trying to minimize our gym time. So here are my top 5 gym workout tips to get the most out of your workouts, while still maximizing fat loss and lean muscle growth.
1. Wear a good pair of headphones-
Wearing headphones in the gym can accomplish a couple of vital things. One, it blocks out people that will try and talk to you. It kind of signals to the person that you are there to get the job done and don’t want distractions.
Now, that doesn’t mean you can’t ever enjoy a conversation or two. Trust me, some days I like to talk with other guys about…you know–guy stuff. But for the days you just want to “go hard and go home”, headphones will do the trick.
Secondly, your music and headphones are great for getting yourself pumped up and “in the zone” to focus on your workout. Listen to whatever type of music that’ll keep you energized and excited to workout. There’s nothing worse than trying to max out on your bench press when “I Will Always Love You” by Whitney Houston is playing over the gym’s sound system. Talk about a Debbie Downer!
2. Write down your workouts ahead of time-
Come prepared to the gym with a written plan of action. Preparation is key! Know what you’ll be doing before you get there. Plan it right before you go to the gym, the day before, or better yet use the strategy I use.
I keep a workout journal, especially if I’m preparing for a competition. Writing down the exercises I did, along with the number of sets and reps I completed is a great way to track my progress and my workouts. I would look at what I did the week prior and that would be my reference to go by.
For example, if I did pull-ups the week before, I would do lat pull down next week to change it up. Or if I did lat pull down at 160# for 10 reps last week, the following week I’d look at that and say “Ok, I can either go for the same amount of weight (160#) and try to get a couple more reps. Or I can increase the weight to 165# and try to get the same number of reps (10 reps).”
This saves time trying to figure out what all you did in past workouts so you’re not trying to figure out what weight to use and reps to aim for. Plus this’ll push yourself to perform better than the last workout, even if it’s just for 1 more rep or 5 more pounds. This is great for muscle growth which will in return burn more fat as well.
3. Avoid peak hours-
If possible, schedule your workouts around peak hours when other gym goers are also trying to fit in their workouts. This will help you get more done in a shorter amount of time simply because you won’t be waiting around or fighting people for the workout equipment you need.
Also, always be prepared to switch things up if you get all the way to the gym and see that someone is hogging your favorite machine or pair of dumbbells you need. It’s important to always have a “Plan B” if things don’t always go according to plan. If the squat rack is going to be held up for the next 15 minutes, then hit up the hack squat machine.
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