It’s the ideal time to make a change!
How many times have you started an exercise program and then just quit going? Well… you’re not alone! Many people start with great intentions but soon lose motivation and end up avoiding the gym altogether. Exercise doesn’t have to be a chore and the more fun it is, the more likely you are to stick with it. Variety is the spice of life! Don’t just find one thing and stick to it… your guaranteed to get bored eventually. Find a couple different types of exercise that you enjoy (swimming, biking, weight training, yoga, group exercise classes, etc.) and mix it up! Keep a record of your activities. Set small “achievable” milestones and reward yourself periodically. Nothing motivates and keeps you going like success!
Success Tips At The Gym
1.Cut the chit-chat – You don’t come to the gym to talk, you come to the gym to train.
2.Cut the amount of breaks, reduce rest time between sets – As a bodybuilder doing 8-12 reps you only need 90 seconds for your breathing to get back to normal and lactic acid to clear from your muscles. Anymore then 2 minutes and you’re just wasting time and losing your “pump”. Ideally you want to go for 30 second rest intervals.
3.Shorter Workouts Are Better- Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that train 90 minutes to 2 hours are “taking two steps forward and 1 step back”. Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you’ll probably lose motivation to train altogether if you spend all your time in the gym.
4.Use Supersets – Supersets are when you do one exercise after another without rest for opposite muscle groups. An example would be a bench press followed by bicep curls. The idea of this is to give your muscles less chance to rest increasing hypertrophy or muscle growth.
5.Focus – Focus on the reason you came to the gym. You must focus on your own workout and you will not only have the right mindset to lift intensely, but you’ll finish your workout faster too.
Reasons You Don’t Succeed at The Gym
So what are the real reasons you tend to fail at the gym even though you show up, lift “some” weights, put in your hour, and are still unsuccessful with strength gains? Below are top 3 reasons you don’t succeed at the gym; read, fix, and get better.
You Lack Direction – Just showing up to the gym isn’t going to make you big and strong, but a little direction might help. You can hire a private strength coach if you really can’t find any direction.
You Lack Motivation – One way to create motivation is through goal setting. As with direction, goal setting to increase motivation is just as important. You need to create short and long-term goals for yourself. Write your goals down on a piece of paper or on your phone, and refer back to them frequently to see which ones you have hit, or are getting close to reaching.Don’t set unreasonable goals because most likely you will be unable to attain them.
Eat, Sleep, Lift, Grow – Healthy food is fuel. It takes food and rest to grow and get stronger.