Do you ever find yourself in the middle of a workout struggling to find direction, wondering what it is you are trying to achieve? Do you feel like your getting nowhere???
I want to help you achieve your goals, so here are some tips on how to get the most out of your workouts so you can start to see the great results you deserve!!
1. Are your workouts time efficent??
If you are spending more than an hour at the gym then your not working hard enough!! You need to increase the intensity of your workouts. Try mixing it up with super-sets and circuits these really get the heart rate up and are extremely time efficent! You can achieve alot in 30 – 45 minutes if you put in the effort. If you need convincing come see us at Red E Personal Training for one of our 30 minute high intensity sessions!!
2. Are you repeating the same session plan every week??
If you perform the same exercises in the same order every workout, your body will become extremely efficent and burn less energy during the workout causing you to plataue. To avoid this you need to add variety to your workouts, try a range of exercises for each muscle group and change them up regularly, use a combination of free weights and machienes. When doing cardio mix it up with intervals and if you always run you could try cycling or rowing instead. The possibilities are endless so keep your body guessing!
3. Are you eating to support your training??
If your training consistantly but still not seeing the reaults you want, you might need to take a closer look at your nutrition. Some people say that nutrition makes up 80% of a healthy life style but the way I see it, to achieve your goals you need to commit 100% effort to your training AND 100% effort to your nutrition. One does not over ride the other, you need to have both under control and working together in order to succeed. If you need further information and guidence you can come see me for some extra nutrition coaching at Red E Persoanl Training.
4 . Are you training often enough??
Once a week just will not do! Most healthy life style guidelines will tell you to aim for 30 minutes of exercise daily. This is a pretty good guide. Each week you should aim for 3-4 strength training sessions and 3-4 cardio sessions including 2 interval training days. You can split your strength training so you concentrate on different muscle groups each session to get the most out of each body part. It will be much more efficient to do 3 – 4 shorter high intensity workouts than 1 or 2 long workouts.
Here are a few expamles you can use to plan your week:
Mon – Legs and Shoulders Mon – Upper Body
Tues – Cardio Intervals Tues – Lower Body and Cardio
Wed – Back and Core Wed – Rest
Thur – Cardio Thur – Upper Body and Cardio Intervals
Fri – Chest and Arms Fri – Lower Body
Sat – Cardio Intervals / Circuits Sat- Cardio intervals / Circuits
Sun – Cardio / Rest Sun – Cardio / Rest
So in summery, to get the best results ASAP;
Train Hard, if your not feeling done in 30-45 minutes your not working hard enough.
Add Variety to keep the body guessing and cut boredom.
Eat to support your workouts. Everything you put in your mouth will take you one step closer or one step further away from your goals.
Committ 100% to Nutrition and Training. Set goals and make them a priority.
Plan ahead, scheduel in your workouts at the start of each week and prepare meals ahead of time to make it easier to stick to your healthy lifestyle and avoid temptation during weak moments.
Break it down in to 3 or 4 smaller workouts throughout the week to get the most out of each muscle group and incorprate high intensity interal training (HIIT) and circuit training to really challange youself and fast track your results.
For more guidence on any of these topics come see me or one of the trainers at Red E Personal Training Mackay.
Thanks for reading