It’s good that you’re swiping your London gym day pass as often as possible. It shows that you are putting in the effort. Endless hours spent in the gym, working up a sweat and burning off those pesky calories etc. is hard work. There’s of course nothing wrong with working hard, it’s a great attribute, but wouldn’t it be better if you could work both smart too?
Here we look at ways in which you can put your London gym day pass to better use and how you can truly boost your results. So if you feel like you’ve hit a plateau, or that you’d appreciate the help, then read on as we offer advice and tips to take your training to the next level.
Time is a precious commodity, once spent it is gone and cannot be refunded. So the aim here is to utilise your time in the gym and getting the most out of your hard work. There are no shortcuts though, you’ll still need to put in the work, but you’re already doing that aren’t you! This is about training wisely.
One of the biggest mistakes that you can make is to have no clear and defined goals. Saying that you want to get fit makes no real sense – how fit and fit for what? Instead, make your goals S.M.A.R.T. Specific; Measured; Attainable; Relevant; Time-based. So rather than saying “get fit”, say you want to be able to run a mile without stopping in under 10 minutes within a month; or you want to lose 2lb per week for 5 weeks. Then you can work your training plan around these clear goals. Once achieved, review the goal and replace it to keep you interested and challenged! Your training needs direction!
You probably think that you will get fit and thin in the gym. Well, the reality is of course that you do need exercise, but if your diet is a mess then you’ll struggle no matter how hard you push yourself. Training for 6 hours a week, means not training for the other 162! What you eat/drink will therefore be much more impactful than what you lift. If you’re struggling to accept this, try an experiment. Try reducing 500 calories from your daily intake, pretty easy right, no biscuits with your cup of tea, one less alcoholic drink. Now try and burn and extra 500 calories at the gym – not so easy is it! Nutrition is key to your health and fitness so address your eating habits properly and keep an honest food diary to help you see any problem areas. Learn to love your food again and engage with it.
Lifting weights won’t mean suddenly bulking up, even big weights. It takes hours of dedication to build a body of muscle, but you should still be lifting! Muscles are great calorie burners, they can also increase the body’s metabolism, and they will also ensure that you’ll have a better posture and flexibility too. All training regimes should include weights. If you miss them, you’ll miss out.
How effectively you exercise whilst at the gym is a key element. You can boost your results by simply changing the exercises themselves. So instead of plodding for hours on a treadmill, try an intense session of HIIT or High Intensity Interval Training, where you change from full effort, to medium etc. at intervals. Exercises like squats, deadlifts and press-ups are known as compound, and can help you see gains more quickly. Look to regularly review and change-up your regime to keep your body guess and the gains coming.
Improving your workouts can be achieved from something as simple as finding a friend. Swiping your gym pass alone can be hard, and you are much more likely to miss a session training alone than you are with a partner. Find a friend who has similar goals – you may both be entering a distance race, and then set up regular sessions to train together. Partners can help spot you, which can mean pushing harder and further on with your training. Having company is also great, but remember the gym is not a social club – you are there to work. If you don’t have a partner you can always pay for one in the form of a personal trainer – but choose carefully.
Training is about getting the most from the gym. You need to train hard, but also correctly. Have a plan, some goals and an idea of your direction and things will improve. Constantly revisit your goals and plan and don’t be afraid to ask for help. With your dedication and new direction, you will soon be boosted!