We’ve all been there.
You consistently go to the gym, yet you’re not seeing or feeling a difference in your body. While there could be many factors contributing to this, we have a few suggestions that could help you get the most out of your workout.
Always have a plan.
Whether you are weightlifting at the gym or running in your neighborhood, always approach your workout with a plan. Specifically at the gym, plan in advance what muscles you plan to target, what machines you plan to use, and the order you plan to use them. It can be intimidating to walk into the gym without knowing what to do – it’s also inefficient. With a plan, you can focus more on your weightlifting sets, the rest time in-between, and keeping up an adequate heart rate.
Turn your phone on airplane mode.
Distracted by your friends texting you? Constantly checking your work email? Turn it off. The gym is your time – focus on yourself. For 30-60 minutes shut off the outside world. Blocking distractions creates a better focus on your training, form, and use of the appropriate muscles. Not to mention, it’s extremely beneficial to your mental health to put that phone down.
Minimize rest times.
We touched on this when discussing a plan, but this is crucial. If you’re focusing on weightlifting, a more efficient use of time is to minimize your rest time between sets and exercises. Cutting your rest intervals will maximize your intensity and keep your heart pumping. You’ll continue to build muscle, but you’ll also increase your endurance with better cardiovascular health.
Choose an appropriate weight.
This is always the first question when people start weightlifting – it’s important to understand you may need to experiment for a bit. You definitely want to use heavy weights, but not too heavy you hurt yourself. You may not be noticing a change in your body because you’re using too little weight during your sessions. A good rule of thumb is to choose a weight where you’re almost at failure during your last 2-3 reps in a set.
Eat a balanced diet.
This may seem obvious, but if you’re not eating a nutritious, balanced diet, it will show during your gym performance. It takes a lot of work and discipline to completely overhaul an unhealthy diet, but small changes can make a huge difference. Instead of starting your day with doughnuts, try incorporating some protein like eggs or turkey bacon. Eat some fruit as a snack throughout the day to give you energy. Fill half of your dinner plate with vegetables in the evening. The difference in your energy will start to translate to your gym session.
Consider pre-workout, protein, or supplements.
There are many benefits to incorporating pre-workout, protein, or supplements into your workout routine. Whether you’re looking for increased energy, muscle definition, or overall better health, our team can recommend a great product to try.
Interested in looking into products to help maximize your workouts? Check out what we have to offer at House of Gains.