Have you ever wondered why some people go to the gym on a regular basis but never see any results from their effort while others seem to melt off fat like butter?
It’s not that some are lazy and others not. It’s how they workout that’s different.
The way you train can make a huge difference in the results you get.
You can spend 30 minutes at the gym and get better results than someone who trains for 60 minutes… as long as you’re spending your time wisely.
By the time you finish reading this post you’ll have 5 tips that can help you improve the quality of your workouts:
1. Use More Free Weights And Less Machines
You may not realize it but using free weights is much more effective than training with strength machines. The reason is that working with free weights forces your muscles to work harder to stabilize the weight that you’re working with. When you use a machine, it allows you to move the weight up and down or forward and back. The machine holds the weight steady.
What this means is that using free weights gives you a more complete and more intense workout. You will burn more calories and fat by working with free weights.
2. Keep Your Rests Short
When you lift weights you need to rest between sets or circuits. This rest should not be too long. Otherwise, your muscles will get colder, your heart rate will drop and the overall intensity of your workout will diminish.
In every gym I ever went to, there were clocks on the walls. You need to measure your rest time with these clocks. Keep it under a minute. Any more than that and your workout will be less effective.
3. Lift Weights Before Doing Cardio
If you’re going to do cardio and weight lifting in the same workout, I highly recommend doing your weight lifting exercises before your cardio. The reason is that form is crucial when you lift weights. You have to make sure that you’re doing each exercise correctly to avoid injury. This is why you should do these exercises first when you’re fresh and alert. Doing cardio simply doesn’t require the same focus.
4. Push Yourself Hard During The Last 5-10 Minutes
If you want to take your workouts to a whole new level and increase the results you get from them, you need to make the last minutes of your workouts count. Most people don’t do this and begin to work less intensively as their workout draws to a close. This makes no sense. It is in the last moments that you can really push yourself. You have nothing to preserve your strength for.
This is why I’m a big fan of workout finishers. These are a set of circuits that you do at the final stages of your workout. They are usually very intense and done very quickly. You’re trying to squeeze in a large number of exercises into the last few minutes of your workout. This can deliver a massive punch to your stubborn fat. Expect some fast results.
5. Train Your Big Muscles More
The effectiveness of your workouts depend on how much muscle you utilize and how much strain you place these muscles under. You want to work the most muscle tissue you can. This is why I recommend training your bigger muscles more than you smaller ones.
Focus on your legs, chest, and back muscles and you will burn more calories and get leaner faster. Exercises like squats, lunges, pull ups, push ups, chest presses, and back rows should be the foundation of your workouts.
One Final Point
Your workouts are your responsibility. It is not enough to just show up at the gym. Take the tips I outlined above and apply them. The results will be dramatic.
photo credit: sneakers by scruffdog