You are consistent in your routine- you make yourself go to the gym 3 or more times a week but you aren’t seeing the changes that you want to see. Does this sound like you?
Forming the initial habit of working out is very important, but once you have this habit formed, if you aren’t seeing any changes it might be time to look at how you are spending your time at the gym.
First, when you go into the gym, you should have a game plan of what you are going to complete while at the gym ESPECIALLY if you have a limited amount of time to spend in the gym. And now days, who isn’t busy? When you don’t have a plan, this is what happens:
Next thing to look at is what exercises are in your workout. Your goals should determine what kind of exercises will best benefit you and what you should be doing.
Is your main goal weight loss?
To lose weight, you must make sure that you are burning more calories than you are consuming. In order to optimize your hours at the gym, you want to make sure you are burning a large amount of calories so you don’t have to cut back on the calories you are consuming too much. While walking on the treadmill is a good start, make sure you start to incorporate some weight lifting (which will help boost your metabolism and burn even more calories once you are done working out). Maybe complete some intervals of walking on an incline followed by walking without an incline. This will all help to increase the number of calories you are burning per session.
If you are already adding in some weight lifting into your routine, what strength exercises are you completing?
Are the weight lifting exercises in your routine the most beneficial exercises for you? If you are trying to lose a decent amount of weight, I wouldn’t suggest doing bicep curls or tricep extensions. These are isolated exercises, which mean that they only work one muscle at a time. The caloric burn will be low and there are far more efficient ways to work your biceps and triceps without curls and extensions. To get the biggest caloric burn and best benefit in a time crunch, I would substitute your isolated movements for compound movements. Compound movements work numerous muscles all at the same time, burning more calories!
Here are some simple substitutes you can make today:
Let’s recap! Here are four things you should be doing to improve your workouts
Now you have some ideas of how to best optimize your time at the gym, and complete the exercises that will give you the best results in less time! If you want further guidance on a solid workout routine that will give you results, try out a week of training with me!