6 tips to help you progress
faster with your workout
So, you want to maximize the
time you spend in the gym.
Here are some ways to make
sure you are getting the most
out of your workouts.
1. Hydrate - drink plenty
of water before, during and
after you work out. Being
even slightly dehydrated will
reduce your strength and endurance,
increase muscle soreness,
and delay your recovery time.
2. Eat some lean protein within
45 minutes after working out.
During the first 45 minutes
after working out your body
is hungry for protein. Give
your body what it needs and
you'll recover faster and
develop more lean body tissue.
3. Get enough rest. Contrary
to popular belief your body
does not get stronger or fitter
at the gym. Your workouts
only produce a stimulus for
your body to change. The positive
changes that happen to your
body happen afterwards. Get
8 hours of sleep and enough
down-time to keep refreshed.
4. Unless you are training
for a marathon or other distance
event - keep your workouts
short. For strength, aerobic,
and muscular endurance gains
- 45 minutes to an hour is
enough of a workout. During
that time you can focus on
making your workouts intense
without overdoing it. You
should strive to be "fresh"
every workout.
5. Do some kind of progressive
resistance exercise. Many
people avoid weightlifting
and stick to cardiovascular
workouts to try to lose fat.
Resistance exercise builds
lean body mass - which increases
your metabolism and helps
burn fat. It also keeps your
bones, muscles, and joints
strong - and can create a
more shapely body for men
and women.
Worried about looking like
a bodybuilder? Unless you
spend 6 hours a day in the
gym and take $100 a day worth
of supplements - this is very
unlikely to happen by accident.
Bodybuilders tend to be genetically
gifted individuals that train
very differently than you
or I ever would.
6. Keep a positive mental
attitude. Setting reasonable
goals for yourself will help
you stay motivated to keep
up your training. Find ways
to enjoy working out.
You could go with a friend,
listen to music, or take up
an activity you enjoy - like
kickboxing. Don't be too hard
on yourself if you have to
miss a workout - but get back
in the game as soon as you
can. Stay positive!
For more information about
fitness please see: MTS
About the Author
John Moore is a self defense
and fitness instructor and
co-founder of Martial Training
Systems LLC, providing professional
training in self defense and
physical conditioning. Click
here now to find out more.
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