Each time you visit your local gym, the goal is to make your muscles work. The key thing in all gym workouts is to push yourself to the limit.
All professional bodybuilders have had those times you may be experiencing now – struggling with being able to eat the right food, lack of free time, or lack of support altogether.
The absolute key in achieving all your results is to focus on your goal. We give you our 8 best tips to achieve better results in the gym:
Yes before you pick up that dumbbell, warm-up properly. A big mistake is to finish your warm-up routine quickly, because that can be counterproductive. It doesn’t increase the body’s temperature sufficiently, nor does it get your joints ready for complex exercises.
A good warm-up routine of about 15 minutes is all you need to help you push those weights later. Sometimes, you might even see immediate improvements in your deadlifts or squats, as there’s a strong performance boost that a good warm-up can bring. Doing proper warm-up also lowers your chances of getting injured.
2. Sleep Well
Going to bed early is by far the most important tip to which you should stick to. Remember that your body needs sufficient rest after a long and tiring day, especially if you are doing weight training.
If you are not getting enough sleep, your body will not be able to heal optimally which often leads to overtraining. Lacking sleep prevents growth hormones from ‘repairing’ your body. It is always recommended that you get at least 7-8 hours of sleep every night.
3. Track Your Food Intake
Want to gain muscles without eating properly? Don’t even think about it. If you want to gain muscles, remember that it is important to take in more healthy calories than you consume (about 2000 calories for an average male).
The best way to track how much food you’ve eaten is to use a tracking app or a journal, and today’s smartphones have it all. At first, it can get a little overwhelming for you to keep track of all the food you’ve eaten, but be focused because once you get used to recording the amount of food, it will become a habit to you.
4. Know What You Are Eating
If you do not know the nutritional content of the food you are eating, there is a huge chance that you may be over or under-consuming calories your body requires.
One of the main reasons why people do not achieve their desired gym results is because they’re trying different meals, fruits and vegetables every day. Eating the same food doesn’t necessarily mean that your meals are dull and tasteless. In fact, you will spend a lot less time preparing your meals, and have more time to spend in the gym or on other things that really matter.
5. Prevent Injuries By Acting Your Age
An eighteen-year-old teenager and a 55-year-old man have something in common – they do not lift big weights. Seeing people getting injured while trying to squat 250 pounds is probably not uncommon.
So act your age – if you’re a teenager, don’t lift more than you weigh. Instead, focus on developing a well-define body because the mass will surely come. If you break or tear your muscles, it will be a case of one step forward, two steps back.
6. Rest Appropriately
Resting too long or worse, not resting at all between reps can kill your workout. They are both counterproductive for your workout and can hold you back from muscle growth, which means you will be stuck at a point where you won’t be able to increase the amount of weights you can lift.
The recommended resting period between two reps of each exercise should be longer than 30 seconds, but not more than 90 seconds. Longer rests are recommended when lifting heavy weights.
You have everything; the best workout plan, the best gym you could find, even the best workout clothes. But after some time, you reach a point where the pain isn’t worth it; your muscles hurt, you want to go back to eating junk food, and after suffering for a while, you call it quits.
Persevere on! This is where your willpower comes in. What is important here is to remember that achieving something meaningful requires sacrifices. If you value your own health, you will surely have to work for it.
8. Don’t Underestimate Yourself
Whether it’s your cooking, life in general or you not being able to lift weights like the other gym rat, don’t worry about it.
When it comes to not being able to lift, push, or pull more weights, don’t stress. Believe in yourself. If you know you are doing it right, you will see progress and others around you will note your progress. Just focus on the goal that got you into the gym the very first time round!