Before you start reading our four simple ways to make your workout more efficient, it would be great for you to know why should you care about this. You must know the community at Sports Performance simply loves to work out. We see most of our clients trying to work out six or seven days now. Doing so requires awareness of how much you can push your body and still recover, and flexibility to make adjustments based on your physical readiness.
It’s important for you to learn when to push and pull because you can’t go hard all the time. That’s why efficiency is crucial.
1. Plan ahead
Are you someone who goes day by day? Are you scrolling through Instagram to find a template workout? NO, stop it. That eventually ends and you will find out you’re just mixing and matching things. You have to map out your ideal month. Start easy and start there. If you’re brand new to this, it’s okay. What you’re going to do is create a framework and decide what your goal is. What are you trying to do? Are you trying to gain muscle? Are you trying to lose body fat? Or are you just trying to get more fit? Decide on your goal and start from there.
2. Keep your phone away from you during the workout
Basic and easy. Just put it away. Leave it in the car, keep it in your pocket or put it in your gym bag. If it’s connected to your earphones, that’s fine. Keep it in your gym bag and don’t pick it up. Why? Because you’re going to scroll and it’s going to take you five to eight minutes every single time you open it. An extra two to three minutes every time will easily equate to 20 extra minutes. Cutting this out is a great way to prevent time wasted at the gym.
3. Start with strength training and allocate your energy correctly
Anytime that you’re in the gym and you’re going to do a strengthening day, maybe doing some type of squatting, deadlifting, bench pressing. You want to do those exercises first when you have the most amount of energy. That’s when you’re going to take longer rest periods and focus on improving your lifts set by set. Then move on to accessory exercises. If you’re doing bicep curls or tricep curls, those are not true primary strengthening movements. We’re talking about large movements with a lot of body parts and a lot of muscles being moved. You want to do those large compound movements first and then do your accessories.
4. Utilize “intervals” & “super-sets”
Let’s say you only have 30 minutes and you want to do a little bit of everything. And then you ask yourself, well how do I maximize this? If you’re going to do bench press, jumping jacks, burpees, pullups, bicep curls and deadlifts, what would you do instead of doing those all separately with long rest periods? That would take you about 45 minutes. Now you can start combining them by creating a circuit where you’re doing 10-15 reps of bench press, 10-15 bicep curls, 10-15 deadlifts, 10-15 pull ups, 10-15 burpees, and there’s no rest periods because you’re just moving continuously. Congratulations, you got the most bang for your buck on that workout.
Wherever you are on your fitness journey, whether you’re battling aches and pains, or you’re just trying to maximize your health this is a perfect blog for you. So make sure you share this with anybody, friends, loved, ones, colleagues, coworkers, whatever it is, anybody who needs that extra push, who’s been looking for something that makes sense that is supported by science and years of experience.
If you want to know more information about how we can help, get started with a FREE discovery phone call.
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– Coach Alex
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