What’s up Allies!?
This question might make you squirm, but let’s ask it anyway…
Are you wasting time in the gym?
Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?
Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing?
Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner body even faster you’d jump at it.
The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good?
Cool. Here we go…
It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting), or one of those who end up exercising their thumbs (texting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people mentally focus in on the exact muscle group they are working as compared to thinking about unrelated topics or not staying focused on what they are actually doing in the gym.
(Haha!) Err, more specifically your muscles should be confused. Do this by changing up your routine often (completely change your routine every 3-4 weeks). This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and most importantly go up in weight! It is important to vary the rep ranges, overall weight you are using, AND to increase the total volume of weight you are lifting in each workout. 3 sets of 15 reps of every exercise every workout without progressing is not going to cut it (the fat that is!).
Be Nourished and Hydrated:
Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods. Follow this simple rule for water: take your weight number in lbs, divide by 2 and that is the minimum fluid ounces of water to drink per day. Then increase from there.
The time of day that you exercise makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead. The important part is that you are consistent and frequent. The time of day doesn’t matter in the long run.
There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own. So get a committed workout buddy or come workout with us at Iron Allies Fitness and you’ll notice that these people push you more when you workout together!
Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make MODERATE caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out. Just make sure you aren’t drinking too much or in excess of 3-4 cups of coffee or multiple ‘energy drinks’ per day.
Be Pumped Up:
Check this out: researchers found that music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise. Another study showed that EDM (or electronic dance music) showed a correlation to increased workout focus, intensity, and overall effort during a workout as compared to other music genres. Try listening to some EDM next time you workout!
Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat. Working out at the gym isn’t about looking good for the other people working out there, it’s about focusing on YOUR workout.
If you haven’t already officially committed to your goals we at Iron Allies Fitness can help! If you’re not already one of our amazing clients, then now is the time to become one. Working with a professional ENSURES that you’re being challenged adequately, training safely and that you are seeing results.
If you are ready, we challenge you to make the commitment to yourself now!
If you’re still on the fence, come try us out for an entire week of as many group training classes as you like! We will also give you a 1-on-1 private fitness consultation as well. No obligation or strings attached. Totally free so you can make an informed decision.
Have a great day!
– Team Iron Allies Fitness
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