It’s always a good idea when you are hitting the gym, to build muscle, lose weight or get fitter, to do things as efficiently as you can so you can make as many gains (or losses) as you can in the shortest time possible so that you can make proper use of every second you’re in the gym and meet youtube goals sooner than you might have thought possible.
In order to do this, you need to work out as efficiently and effectively as possible, and below you will find out some of the best ways to do just that.
1. Drink caffeine
Yes, if you want to be as effective as possible in the gym, then drinking a cup of coffee or taking a good caffeine supplement will help to get you into the right frame of mind and ensure that you can perform more effectively by stimulating your nervous system and giving you a boost.
2. Listen to upbeat music
Something that has been proven to help exercisers get the most out of their workouts and push themselves even further is listening to an upbeat playlist of their favorite tracks. The music will not only helo you to get into a rhythm but it will distract you from the physicality of exercise and that will mean you can run, lift or stretch for longer.
3. Take supplements
Many people find that the right supplements can support their bodies to be more effective. For example, BCAA Supplements can be used to maintain and build muscle more effectively at the gym while Beta-alanine can reduce fatigue and improve performance. It is always a good idea to check with your physician before you start taking any new supplements just to ensure that it is safe for you to do so.
4. Turn your phone to airplane mode
Although you are definitely going to want to bring your phone to the gym so you can take advantage of performance-boosting music, you will probably want to turn it to airplane mode if you are serious about getting the most from your workouts. Why? Because when you’re busy taking photos of how good you look in the gym mirrors or scrolling Twitter to see what your crush has posted, you are not working hard in the gym and it will take you longer to achieve the results you desire. Distraction is one of the biggest obstacles to meeting your fitness goals, so turn it to airplane mode and focus on what you are doing if you want to succeed.
5. Bring a buddy
Numerous studies have shown that if you exercise with a buddy you were not only more likely to attend the gym instead of blowing it off, but you are also more likely to push yourself harder and work to yurt limits, which will see much quicker results.
This is most likely because when you exercise with a buddy, you have someone who you are accountable to; you don’t want to let them down so you turn up to your gym class even if you aren’t really feeling it.
Not only that, but your buddy is like of like competition. You don’t want to be seen as inferior to them, so you work really hard to push yourself when you are lifting weights, running, or doing squats, and it pays off in much quicker results.
6. Remember to foam roll
Foam rolling is great for improving your body’s range of motion. If you foam roll regularly, you will be able to lunge, squat, and do push-ups more effectively, using more muscles, and this will obviously help to improve your gym sessions. They work by releasing knots in the fascia around your muscles so that you can tap into the full power of said muscles, so if you don’t already foam roll, you should definitely start now.
7. Do more compound exercises
Compound exercises are movements that use multiple muscle groups at the same time. By doing more of these kinds of movements, you can ensure that no matter how little time you have in the gym, you are always able to maximize your workouts and exercise as many muscles in the body as possible. This means that you will also burn more calories, so if you are looking to lose weight, compound exercises like lunges or shoulder presses are your best friend.
8. Add weights
A really good way to burn more calories and tone up more effectively is to add weights to exercises that would not usually involve them, For example, you can strap weights to your ankles and wrists when running to add more resistance, and this will give you a much more effective workout in the exact same amount of time.
9. Think about exercise
This may sound really strange, but some studies have shown that, if you think about performing a specific exercise, whether it be a kettlebell swing or a starjump, your brain will act as though you are actually carrying out that exercise. Although this won’t burn any additional calories, it does serve as training, so that next time you do that kettlebell swing, you will probably find that you execute it more effectively than you did the last time.
10. TRY HIIT
High-intensity interval training tends to go in and out of fashion but if you are looking to spend your time in the gym s effectively as you possibly can, then it is a good idea to give it a go.
Why? Because HIIT is able to achieve, in as little as 7 minutes, what you would usually achieve in an hour-long gym session, It works by pushing you to your maximum capacity for short amounts of time instead of you working at a moderate intensity for much longer periods of time, So, I give it s go and you might just be amazed.
As you can see, it is really quite easy to improve the efficiency of your gym workouts and thus meet your personal fitness goals more swiftly. So, what are you waiting for?
