If it seems like you spend hours at the gym every day yet see no significant results, it’s possible you’re not getting the most out of your workouts. So, instead of wasting time and money on your ineffective workouts, here are a few ways you can boost your gym session effectiveness.
Shorten your workouts
This might seem paradoxical, but shorter workouts can be just as effective as longer ones. While some super serious athletes do need to have long gym sessions, us mere mortals need only 30 to 40 minutes of gym time in order to have an effective workout. If you want to go longer, it usually means you need to lower the intensity of your workout which means you won’t burn a lot of calories and basically just waste time. It’s much better and smarter to have a high-intensity workout that’s short. However, if you’re just starting to work out, make sure to start slowly before you boost intensity to 100 percent. But, once you have a good base of endurance and strength, don’t waste time on anything but hardcore workouts.
Do compound exercises
While professionals and those already in amazing shape can isolate their muscles with exercises like bicep curls and wrist curls, if your goal is to lose weight or boost your endurance, it’s better to go with compound exercises. These exercises work out multiple muscle groups at once which means that you can get a full-body workout with only a few different exercises! This saves money and time and works out your muscles more effectively. Also, your muscles will work in a more natural, real-world way and “collaborate” instead of acting alone. So, include some squats, deadlifts, lunges, pushups and planks, dips and pullups into your high-intensity workout.
If you want to have effective and productive workouts, you need to provide your body with plenty of fuel—protein and carbs mainly. If you don’t, your workouts will not be as effective as you might think since both strength and cardio workouts require protein to build muscles and carbs to fuel them. So, it’s a great idea to grab some supplements like pre-workout shakes. If you find the best pre workout powder on the market, you can take it just before your session and boost your energy, intensity and focus. Depending on the product you pick, you can also increase the flow of amino acids to your muscles giving them all the necessary building blocks to become strong and big. Plus, a pre workout drink will put you in just the right mode for hitting the gym! After you finish your session, you can grab another shake to additionally stimulate fat burning or muscle building process, depending on your goal.
Improve your diet
Even though low-carb diets are all the craze right now, carbs are necessary. They fuel your body and provide it with the energy you need to make your workouts intense. If you always have a pre workout shake, make sure to also grab a carb snack to keep you strong. A small protein- and carb-filled meal some 60 to 90 minutes after your workout is a great way to replace all the energy you’ve lost. Also, stay hydrated before, during and after your session. It takes your body some time to absorb the water, so create a healthy habit of drinking throughout the day instead of just after your workout.
Pick exercises you like
While cardio workouts are a great way to lose weight or increase stamina, if you don’t like to run or cycle, there’s a huge possibility you will put less effort into your workout. So, if you want to have effective and fun workouts, make sure to pick something you actually like to do. A workout that’s done with care, even though not super suitable for your goals, is always more effective than a workout that’s done with little effort.
If you have realistic goals, there’s no need to hit the gym seven times a week and spend hours there. If you come up with a good program, control your diet and have fun, you will notice better results for less effort and wasted time. This is a great recipe for a healthy life!