The main misconception by many of you non gym lovers is that you have to spend hours and hours every day in the gym to achieve your goals. That thought can put off many of you from even starting. The main thing you must remember is that it isn't about how much you exercise but how you exercise. In this post I'm going to give you hints and tips on how to maximise your workouts in order to achieve your goals efficiently.
Rule number 1.
If you don't leave the gym red faced and crawling then your doing it all wrong. It's easy enough just to do the motions but that doesn't count. There's too many people in my classes that don't break sweat and go home satisfied purely cause they can say they went to the gym. If your really wanting to lose that body fat then you need to increase the intensity.
Rule number 2.
Alternate the intensity. By having your heart rate go from high to low your body will burn not only calories during your workout but for hours after. You may have heard this called HIIT training and that's exactly it. Short sharp exercises with your maximum effort with a small rest in between will really get you sweating. Try 4 rounds of 3 or 4 exercises in each round, each exercise lasting 20 seconds with 10 second rest will for sure burn a couple hundred calories in only 15 minutes. You want to include things like burpees, lunges, push ups, high knees, things that are really going to get your heart pumping. For the more advanced gymers you can try things like push up/tuck jump burpees, jump lunges or jack push ups.
rule number 3.
Lift weights, I can't stress this point enough. Many uneducated woman -including myself for a very long time- think that by lifting weights you are going to produce massive muscles and look like a body builder. Impossible. It is physically impossible for woman to produce muscles of such a size unless you inject yourself with testosterone. With that being said, get into the weight room. It can be very intimidating, filled with massive men that tend to stare as soon as a female walks in the weight area but give them something to look at, don't be afraid to up your weight. By focusing on the biggest muscle groups (legs, chest and back) you'll build lean muscle and the more muscle you have, the more calories you will burn. So start lifting weights and turn your body into a fat burning machine.
rule number 4.
Focus. Do whatever you need to do to get in the zone at the gym. Keep motivated with music, going to the classes or find a gym partner who will push you and help you achieve what you want to achieve, not someone who is just going to sit around and gossip. Personal trainers are a great help, they may be expensive but don't feel obliged to a 10 week course or whatever they may be offering. A couple sessions should be sufficient enough to get you into the swing of things before you go solo.
rule number 5.
Enjoy it. The gym is one of my favourite things to do in my spare time, it can be fun if your doing the right thing and the results make it all that easier to keep going.