Hi folks
This months article will be focused on trimming the fat off your workout (pun intended).
After going through this you will be able to train for less time and actually have done more. After all does anyone want to spend hours in the gym after a long hard days work?
- Have a workout plan before you go into the gym.
You can waste precious time deciding what to do and your workouts will not be as effective. Without a plan you will tend to choose the workout you want not what you need for results.
- Have a stop watch.
If your rest period is 1.30 then stick to that time. If you count in your head it’s so easy to get side tracked and make your workout easier and longer than it should be.
- Choose the right training partner.
Alot of people train with friends,the problem with that is you can spend an eternity gossiping and not focused on your workout,drop the gas bag and choose a friend who challenges you.
- STOP texting.
How many people do you see sending texts between sets. You will not be in the right mindset to train hard while your arguing with your other half and we’ve all been there when your rest time is up but you just have to send that text first.
- Plan a workout that’s equipment efficient.
If your training after work the gym will be rammed especially at this time of year,the last thing you want to do is have a workout that uses Dumbbells,barbells and kettlebells it can take an age to find the weights and space you need.
Eg inefficient circuit
Deadlift (barbell)
Dumbbell chest press
Walking lunge (kettlebells)
Efficient work out
Deadlift
Squat
Bench press
Here you can save a lot of time and space simply buy grabbing a mobile bench and when it’s time to do your bench press use the hooks on the squat rack.
- If you are doing straight sets,try super sets agonist/antagonist.
Eg time consuming workout
Bench press 10 sets 10 reps rest 1.30
Bent over row 10 sets 10 reps rest 1.30
Workout time 40 mins approx
Time saver
Bench press 10 reps
Bent over row 10 reps
Rest 2 mins
10 sets
Workout time 30 mins
- Put your weights away when your done.
You may be thinking this actually takes up more time. Believe me when someone doesn’t put their weights away that attitude cascades through the gym so pretty soon your looking all over the place for the equipment you need.
- If your in a gym where everyone knows everyone or pts are constantly walking the floor.
Wear earphones people will be less likely to approach you for a chat. Maybe a bit anti social but your not there to make friends right ?
- In the changing room.
Same rules apply here as the gym get in get out. Again maybe a bit anti social but if your looking to save time you can waste hours chatting away. Anyhow should we really be stood around half naked discussing your week there’s a time and a place people :).
- If there is cafe get your coffee or protien shake to go.
Rather than sit alone in the cafe texting your other half go home and spend some time with them instead. There will always be that chatterbox sat at the table near you who won’t let you leave.