HOW TO ENSURE YOU HAVE AN EFFECTIVE WORKOUT
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You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time.
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This year I’ve made a few changes to the way I attack my training sessions. This time last year I was in prep for my first ever figure competition so I was very focused, became very selfish and each session was more about ‘dotting the i’s and crossing the t’s’. However, this year I wanted to get my love for training back, I will admit I fell out of love with it by the end of prep due to one catastrophe and another (broken toe, screwed up back, losing my nana, moving house, leaving my full time job after 10 years) it was all just too much. I didn’t start the year with a goal, apart from ditching my ‘comfort blanket (aka lifting belt). Goals are now set! ?????
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Mindset
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Sometimes you just need a mental edge. Turning up to a training session when you’re feeling tired or unfocused is a sure-fire way to have a bad workout, create those positive thoughts before you get there. I take a few minutes before my workout to write about something I love about my body or what it can do (just in my training log book). Yours may be your strong legs, which are capable of squatting like a boss (my current focus) or your upper body which is getting closer to being able to do a pull up. Whether you write it down in a diary or log book or just the notes app on your phone, it’ll start your workout on a grateful, positive note. ?
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Once you’re fully focused, remind yourself that you’ve got this. ??
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Environment
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This was a huge thing for me, I was lacking motivation to train, due to the surroundings I was trying to push myself to train in. I knew I had to find somewhere else to train in order to get my mojo back. I wanted somewhere that I felt gave me a new drive, focus and push, to want to train. I can honestly say my new training place has done that. It’s a friendly, bright and well equipped (with some of the best equipment out there) place.
If you are serious about your goals, you have to find the best place to train for you, not the cheapest or the closest, it should be the best place in order for you to maximise your goals/efforts. ??
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Music
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Positive self-talk isn’t the only way to get in the right mindset. It also comes down to music for me, I used to listen to music through my headphones at my old gym, however my new training place the music is great and the kind of music I’d listen to on my headphones, so this is a win, win situation.
I will sometimes still listen to my own music, just because sometimes I need my own focus and not the noise of others around me. Most importantly do what works for you. ?
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Phone on airplane mode
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Avoid distractions by putting your phone on airplane mode. It can be super tempting to reply to messages and emails or check social media, but it wastes a lot of time and causes you to lose focus. Be selfish! Your workout is the time where being self-absorbed is a good thing, so focus on you for that hour.
You can post about your workout later.
I know I use my phone to video myself, which is mainly to track my form and technique, but leave to posting things on social media until you get home. ?
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Have a plan
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A clear training plan is your secret weapon—knowing what you’re doing and why is half the battle. Having a plan of action for what to do when you get to the gym will help you feel prepared for your workout and on-track, because wandering around aimlessly wastes time.
Write it out before hand so you know exactly what you are doing, reps, sets and even your rest period. This will also save you time once you arrive at the gym.
Have a good idea of the gym layout, so you don’t have to spend time searching for equipment, when it’s time to do those leg extensions.
If you’re starting out at a new gym or just haven’t explored much, set aside extra time before your workout to get familiar.
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Don’t get bothered by the crowds
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Your program says it’s time for squats, but the crowded gym says those racks won’t be free for some time. Rather than standing around waiting for one to free up, move on the next part of your workout (if you can) and come back later or ask someone can you work in with them if you can see they may be lifting similar weight. The same goes for cardio equipment. Adapt your workout effectively if you’re limited to time.
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Make sure you also fuel your sessions properly (my current pre workout is Ready Brek, it’s my new squat power fuel) and take rest days (these are equally important). ?
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Listen to your body
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Happy Training ???????
Apologies about the missed word YOUR in the pic ???? #epicfail
