Getting the most out of our time in the gym has been a goal for everyone who spends time working out, from professional athletes to those just looking to improve their health and fitness.
The idea of getting as much as possible from your workout isn't new and doesn't have to be too difficult to do, and it often starts before you get to the gym and carries on long after you get home.
With this in mind, here are five clever ways to boost your time in the gym to create effective workouts with a high return on the time you invest into them.
Add a Supplement
A well-balanced diet and fueling your body correctly are essential, but to boost your workout, you'll want to include a supplement.
There are many different options available, and each serves a purpose, but incorporating something that can help increase the effectiveness of your workout is what you want.
As discussed in this ecdysterone guide, a supplement that helps build lean body mass and lower cholesterol and blood glucose is a powerful addition to your workout routine.
Ditch the Light Weights
It's been widely accepted that for resistance and weight training, fewer reps with a higher weight are more beneficial than many reps at a comfortable weight. This means you want to put down those weights you don't have much trouble with and pick up something closer to your limit.
A good rule of thumb is that if you do a 10-rep set and barely finish your tenth rep, it's the right one. Try and incorporate compound lifts into your routine, which involves using large muscle groups for each rep.
For example, try and do a dumbbell squat into a bicep curl and round off with a shoulder press, all in one fluid movement.
Turn Up the Volume
If you look around at your local gym, you'll probably notice that almost everyone has a pair of earphones while working out. There are many reasons why we love music while we exercise, and there are many benefits to listening to your favorite tunes while we do.
Not only does it help us keep our rhythm using the rhythm of the music for cardio, like running, but it's also a powerful motivator too. Studies have linked the effects of a great workout playlist to achieving results, so spend some time creating your perfect workout playlist.
Practice Good Sleep Hygiene
Without good sleep and rest, you'll likely struggle to get up and be motivated for the day ahead, including your gym visit. This is also the time of day when your muscles grow and repair themselves, so getting good sleep is vital to success in the gym.
Aim for 8 hours of good quality sleep, which means a cool, dark room in a comfortable bed. When it comes time for sleep, avoid picking up your cell phone when you get into bed, too, so put your gadgets out of arm's reach.
A proper, successful, and effective workout requires planning and preparation for your time in the gym, but it also requires some changes to your lifestyle and relationships with food and sleep.
The good news is that these changes don't need to have a huge effect on how you live, so you don't have any actual excuses not to make them. Boost your workouts and get the most out of your time spent sweating.