11 Ways To Get Faster Results In The Gym
Exercising regularly at the gym offers many benefits, including improved cardio health, lower blood pressure, improved bone density, and proper weight management. However, it is common to see people spend so much time in there yet see little or no results. A recent survey also mentioned a lack of progress among the top reasons why people quit the gym. Considering the benefits, it would be best to find ways to get the outcomes you seek. Below are eleven ways to get faster results in the gym.
Have a clear plan
Having a clear plan is crucial for getting results faster in the gym. For instance, experts believe that knowing the ins and outs of your workout is half the battle. This way, you can have an effective game plan when you hit the gym and easily stay motivated. You can start with a weekly workout plan to keep you in check. Also, assess the gym layout beforehand to save you time from looking for equipment during your routine. If you’re starting a new gym or trying a fresh workout, take some extra time to figure things out so your exercise can be as organized as possible.
Improve your nutrition
What you eat can go a long way in helping you achieve the best results from your gym routine. For example, after burning 500 calories from your workout, consuming highly processed foods can set your fitness goals back, almost negating the time spent at the gym. It will be best to eat healthier, focusing more on fruits, vegetables, and whole grains, among others. This way, your diet is in line with your exercise targets. Therefore, remember to keep tabs on everything you eat to help you stay focused and disciplined. There are also a few fitness and nutrition apps that can guide you to eat right.
Get competitive
According to the Preventative Medicine Reports, a bit of competition can help you challenge yourself during your gym time, helping you to achieve your goals faster. For instance, the survey revealed that attendance rates skyrocketed by 90% in the competitive team compared to the relaxed control group. Interestingly, being left to exercise independently might be more beneficial than getting a helping hand, as the study revealed that consistent support actually made people more dependent and unable to work out effectively on their own. So, consider letting the competitive sparks fly and watch those workout numbers soar.
Choose more effective exercises
Picking the right exercises is key to ensuring you get the most out of your time at the gym. These include squats, deadlifts, lunges, step-ups, presses, pull-ups, and rows. You can also toss in some biceps curls and calf raises for good measure, but they’re not really a big deal if you want quick results. It’s all about hitting those major muscle groups with the powerhouse exercises. Doing this will help you enjoy more targeted workouts and focus on the activities that bring the gains.
Lift heavier weights
If you feel stuck lifting the same weights repeatedly, it may be time to make some changes, like progressive overload, to build muscles faster. Week by week, increase your weights; if you’re doing 10 reps with 50 pounds, challenge yourself with 55 pounds next time. These tiny weight tweaks pave the way for greater results. Speaking of lifting heavier weights, sometimes you may need some support to improve your lifting. For instance, a trap bar can be very useful for handling heavier loads than a straight bar. In that case, you can try helpful equipment like the Titan Fitness rackable hex trap bar for improved weight support in your deadlifting.
Put on some upbeat music
Music can play a significant role in how much you enjoy your workout sessions at the gym. You can tune your mind to the tasks ahead by putting your favorite tracks on replay. So, curate your own playlist of jams that make you feel unstoppable. It’s not just about putting you in a good mood; it might just boost your workout game. A 2020 study backs this, suggesting that listening to your preferred tunes during warm-up can amp up your exercise performance, contributing to achieving your fitness goals faster.
Increase your workout density
More often than not, the quality of your workout doesn’t depend on the time but rather the density. For instance, imagine completing 10 sets of 10 reps with 100 pounds on a squat. If you can trim that 30-minute grind to a speedy 20 minutes, it could be more effective. You can even add a few more sets in that same time frame. So, grab your timer and track your gains. Speed it up, squeeze in more sets, and you’ll level up your workout density to make your exercise work harder for you!
Eliminate distractions
A Forbes research revealed how very distracted the world is currently, and that includes daily activities such as exercising in the gym. Therefore, to make the most out of every minute spent, make up your mind to cut the distractions and stay in the working out zone.
You can start by putting your phone on airplane mode and resisting the urge to dive into messages or scroll through social media. Not keeping this in check can take up a lot of your time, making your workout session ineffective. It’s best to focus on yourself rather than take regular phone breaks or allow any other distractions, whether you’re chasing endurance goals or just trying to break a sweat.
Accept that not every training session is exhausting
Contrary to popular belief, not every workout has to drain all your energy. If you’re not feeling up to it, you can take little steps instead. Remember, you’re human, and some days, you may not feel motivated enough for a full-blown session. Or, maybe you’ll cut it short and redirect that time to something that feels way better. You’ve got the green light to give yourself a break when you need it. However, remember to do so in moderation, as consistent breaks could cause you to stop working out for a long time, making it difficult to get back to.
Keep things simple
Sometimes, keeping your workout simple and straightforward can deliver more results than you’d imagine. It helps you achieve more instead of trying several exercises at a go. You may stick to the basics, limit your equipment, and keep your routines in check. Think three to five exercises, repeat that set a couple of times, throw in a warm-up, and you’re good to go. This way, your workout will be more efficient and rewarding, allowing you to be more consistent.
Get a trainer
A personal trainer can be your secret to achieving faster results in the gym. Even if you train in your own home gym, a trainer can be your shortcut to achieving excellent results. With an expert by your side, you can get the right guidance, enabling you to stay on track, be accountable, and save time. As you work together with a trainer, you can eventually get the hang of things and exercise independently.
Spending time in the gym can be fulfilling if you know the right steps to take. With the above simple yet practical tips, you’ll be able to smash your fitness goals and make the most of your time during your workout sessions. So, remember to have a clear plan, improve your nutrition, embrace competition, choose more effective exercises, lift heavier weights, increase your workout density, and eliminate distractions while enjoying your favorite music to keep you going.