Why are gyms full in January but come February, March etc the only thing getting healthier and more bulky is gyms bank account with your monthly direct debit? It all started so well – you were keen, motivated, enthusiastic, you bought the trainers the training gear you told all your friends about the ‘new you’ and then a few weeks, months down the line there you are gain back at square one – ‘I’ll start again next week’ you keep telling yourself.
Sound familiar? And why is that? I’m guessing it’s because you didn’t see results. All that hard work and for what?
So how can you guarantee that you will get to see and more importantly, ‘feel’ the results that ‘new you’ craved? Read on my friend…..
1. Work ‘smart’ not just ‘hard’
You might be going to the gym 5 days a week, but what are you doing when you get there? You could get the same results, perhaps even better ones, if you remembered it’s about quality and not quantity. Up the intensity and lower the duration.
2. Know what you are doing before you start
Have a goal in your head of what you want to achieve before you start ‘doing a bit of this and a bit of that’.
3. Keep changing your programme
You should be changing your programme every 4-6 weeks, sooner if you are getting bored of it. The body is a marvellous adapter and it will adapt to what you are asking of it and then stop adapting so you have to keep it guessing to keep getting results.
4. Loss of form/failure
When lifting weights, always go to loss of form or failure. You should be struggling to keep the tempo and form towards the end of the set, not at the beginning see ‘technique, technique, technique.’
5. Keep moving
If one muscle group is fatigued work another while it rests. This keeps your heart rate up and speeds the time it takes to do your workout.
6. Technique, technique, technique
Its always about technique and not how much weight you can move (this one is more for the boys). Use a tempo and stick to it, you control the weight not the other way around.
7. Big muscle groups
The bigger the muscle group the more calories you’ll burn when using it. Chest, back, legs these are the ‘biggies’ train these and you’ll get where you want to go far quicker than if you keep doing those bicep curls.
8. Enjoy it
Do things that you enjoy, if you enjoy what you are doing, even if it does hurt a little, you are much more likely to stick to it.
