If you regularly visit the gym, but you don’t see any special changes in your body, then it’s time to think: “Do I do everything right?”. Maybe you ever thought that the word “training” in itself means nothing. We believe that yes and you do not come into the hall only to stare at slender girls in tight pants and eat protein bars.
Qualitative changes in your figure and overall health are directly dependent on the effectiveness of training. We want to talk about this effectiveness today and give some simple tips on how to make your workout as useful as possible.
1. Make a workout plan
Well, if before going to the gym you will already know the exercise program, so that you do not spend time on anything else. It is advisable to know in advance not only the composition of the exercises, but also the order of their implementation, as well as the number of approaches. If it seems to you that this sounds too radical and boring, then you will have to accept the idea that improvisation and amateur performances are not very compatible with fitness, especially if you are focused on the result. A certain routine is also important outside the hall and implies regular attendance at workouts, compliance with the regimen and diet.
2. Do not give up
This tip is especially relevant for newbies. The first days in the hall do not promise anything except aching muscles, quick fatigue and sloppy exercises. About the actual changes in the figure at first, there can be no talk. At this moment, you can be visited by a traitorous thought to throw everything to hell and go eat something tasty – at least there is an instant effect. We absolutely do not recommend you to succumb to pessimism. Not because your fatigue is only temporary. No, because it is not: you will always be tired. Indeed, with the growth of physical fitness will increase and load. But in the future you will feel more confident and get used to it. In addition, the real excitement comes precisely when you start to see the result. After that, the hall will become your second home. Perseverance must be exercised in the exercise. Do not feel sorry for yourself:
3. Set goals
The goal of your workout can be either programmatic (to make the Nth number of approaches with the Nth number of repetitions or to run a certain number of kilometers in a set time), or to be measured by physiological indicators (for example, reset a certain amount of calories). The main thing is that by setting goals for yourself you will not leave the hall ahead of time.
4. Combine strength training with cardio
Diversification of the training process allows you to optimize the work of all muscles, proportionally distributing the load. A variety of workouts, focusing on different parts of the body, and do not forget about cardio. Systematic fitness is no less important than perseverance during exercise. As a result, you will speed up your metabolism, reduce the amount of fat and be able to get in shape.
5. Watch your progress.
If with each new workout your results increase, then you are doing everything right. This is very useful to determine goals for each new workout. You simply increase the numbers of your achievements. For example, having completed 10 pull-ups at a previous training session, you know that your next rate is already 11. Or, once running 3 kilometers, increase the distance by another 200-300 meters the next time.
6. Observe the regime
All your efforts in the hall will go down the drain, if outside of its walls you do the exact opposite. It is like trying to fill a bottomless glass with water: pour it from the top, but from the bottom it all goes anyway. What is the point of sweating on a treadmill in an attempt to lose at least a couple of hundred calories if the next day you eat a half-kilogram cake in which there are five times more? But not only diet is a mandatory part of the workout. This also includes healthy sleep, refusal to drink alcohol (or at least moderate intake) and cigarettes, as well as general activity during the day.
7. Drink plenty of water.
Water (given its availability) is probably the most beneficial substance for health. Fortunately, modern people do not suffer from a shortage of drinking water, and this resource can be considered conditionally free. Therefore, drink it as often as possible. Experts recommend drinking about 2.5 liters of water per day. And if you play sports, then this figure should be minimal for you. But you should not drink the daily rate immediately before exercise, because the body does not have time to assimilate it in a short time. To avoid dehydration and not to overload your stomach, it is necessary to use water in approximately equal portions throughout the day.
8. Be fit
Moreover, this advice makes sense both in direct and in figurative sense. First, you should carefully warm up before training and know the technique of doing the exercises. This is important to avoid injury. Secondly, your equipment matters. Training clothes should be practical and comfortable, ensure proper thermoregulation, not hinder your movements and not provoke injuries.
9. Use an intensive training program.
Intensive training has several advantages. First, they are relatively short in duration, which saves you time by leaving space on the schedule for other things. Secondly, according to some instructors, high-intensity training is more effective due to the short intervals between exercises and a constant load on different parts of the body. That is, in fact, a double benefit is provided: while one group of muscles rests due to the performance of another exercise, the body itself does not stop working.