At Ultimate Performance, we’ve had the pleasure of helping thousands of clients achieve their body transformation goals, so we know what it takes to get there. It’s not easy, and it will require hard work, sweat, and tears, but you’d be amazed at what you can achieve in 12 weeks with the right training and nutrition plan. To help you get the best results possible, we’ve put together five essential tips that will instantly improve your gym workouts.
1. Warm up and cool down –
Warming up your muscles before any workout is essential in preventing injury and improving performance. Similarly, cooling down after a workout is just as important. Take a few minutes to stretch your muscles, walk or jog in place, or do some light cardio for a few minutes before and after your workout.
Having a proper warm-up is essential to ensure an effective workout. According to Master, low-intensity warm-ups help to raise your body temperature and heart rate, as well as increase the circulation of blood to your muscles. This will make your joints more flexible and better prepared to handle higher-intensity exercise. Therefore, it is recommended to spend at least ten to fifteen minutes warming up before you start exercising.
2. Set realistic goals –
Setting realistic goals for yourself is key to having a successful workout. Start by setting small, achievable goals and then gradually increase them as you become stronger and more fit.
Having a clear goal in mind is key to making progress at the gym. Instead of generically wanting to “keep in shape,” identify a specific target, such as “I want to get rid of my man boobs in 12 weeks.” Put in the hard work to reach your goal and you’ll be rewarded with an amazing sense of accomplishment, rather than just going through the motions at the gym.
3. Track your progress –
Keeping track of your progress can be a great way to stay motivated. Writing down how much weight you lifted or how far you ran can be very helpful in seeing how far you’ve come and how much further you can go.
If you’re looking to get the most out of your workout, consider the principle of progressive workload. To ensure you’re making progress, keep track of your sessions and aim to increase the number of reps, sets, or time spent on exercises. Experts suggest increasing the repetitions and intensity while reducing the rest or recovery times in between sets. Doing so will help improve your endurance and stamina.
4. Vary your workouts –
Doing the same exercise routine over and over can become boring and lead to plateauing. Mixing up your routine with different exercises can help keep you motivated and help you reach your fitness goals.
If you don’t take rest days between workouts, your body goes into a fight-or-flight response, releasing the hormone cortisol. This hormone increases fat storage and your appetite, so it’s important to switch up your workout routine and give your muscles time to recover. Alternate between full-body strength training and upper-body focused sessions to ensure your body isn’t overworked.
5. Eat right –
Eating the right foods is essential for optimal performance. Make sure you’re eating a balanced diet that includes plenty of lean proteins, fruits, vegetables, and whole grains.
If you lead a busy lifestyle that involves long hours and late nights, it is likely to have a negative impact on your fitness results. Your body needs sufficient rest, sleep, and nutrition to properly recover and adapt to improve your performance. Working out too often or under-eating to avoid fat gain can also have a detrimental effect on your results.