We want you to get better results from your workouts and help you every step of the way! Here are our 4 best tips/strategies from decades of training ourselves and clients. Do each one and shift to another level of results and efficiency. These will work regardless of your goal or training program.
#1 PREPARE YOUR OWN FOOD OR AT LEAST GET TO KNOW THE NUTRIENTS/MACROS OF YOUR FOOD
This really is a biggie. Preparing your own food shifts you into a new mode of seriousness about training. We don’t have scientific evidence to prove it but we think it has to do with your subconscious mind signaling you to take everything training related more seriously, and it works big time. Even if most of your food is cooked by someone else, become aware (maintaining a food log is great) and figure out calories and macros (carbs, proteins, fats) and it will still have the same effect. This is truly a powerful tip. You’ve got to try it.
#2 TRACK THE LENGTH OF YOUR WORKOUT
That’s right. From your warm-up right to when you finish the last rep of your last set, see how long it takes. Doing this will make you aware of how much unnecessary time you spend between exercises and make you train more efficient. Also do the same workout in less time the next time you perform it, and that is progress in itself. We are not saying to cut down rest between sets as that rest is required for optimal performance. We are just making you aware that if you setup your equipment better, spend less time chit-chatting or fiddling with your phone you will get a better workout.
#3 TRACK REST BETWEEN SETS
Another big one! We are amazed that most people just don’t keep track and just wing it! This simply will not do. Proper rest is directly tied to what type of results you are training for! Here is a helpful general guide for strength/weight training.
- Strength – up to 4 mins or more
- Size plus strength – 3 mins
- Muscle-gain – 90 secs
- Fat loss – 30-60 secs
So, time your rest periods. We recommend you don’t use your phone for this, it’s too distracting. Wear a basic fitness tracker or like us wear a Casio G-shock! for your workouts. Whatever you choose, strictly monitor your rest periods and you will get a better and more intense workout. Also, you cannot compare performance from a previous workout unless you keep the rest times the same. So once again track your rest times and do it today!
#4 KEEP A TRAINING LOG
OMG, we’ve talked about it countless times, but most people just don’t know what they are missing here. Write down your workout, the main lifts sets/reps and beat them the next workout. It will motivate you, push you past plateaus and after a few months show you what works and what doesn’t. A log eliminates reliance on memory (“Did I squat 8 reps with 60kg or was it 7?”). You can write down goals, body measurements and you can even record all of #1, #2, and #3 above! A sturdy notebook works the best, but you may use an app or whatever as long as you get the job done!
If you don’t have a proper workout, check our workouts section to find a well programmed workout that suits your goal.
If you have any questions about how to get better results from your workout drop us a message on our web chat.