Train hard or go home
How to get the most out of your sessions
Let’s be honest, fitness can be difficult. Sometimes we get distracted, procrastinate, or rush exercises in an attempt to get the session over quicker. Being the best version of you requires focus, determination and getting the absolute most out of your training sessions. It’s being able to push yourself to your limits, even when your legs are burning, muscles are aching and that voice inside your head is telling you to stop. Take these top tips to your next session and you’ll find yourself training harder than you ever have before…
DO MORE OF…
Improve your technique. Using a better technique can really boost the quality of your session and get you the best results. Aim to improve your technique set by set, week by week.
Got the technique spot on? Try to lift heavier. If you can, up your weight as you progress through your reps. The last set is important, so go hard. Add on reps until full failure and include a longer pause on the very last rep whilst in the contracted position, slowing down as you lower the weight on the eccentric phase to maximise the exercise.
Great execution can be tricky, especially at the end of an intense session. Don’t let your technique drop off just because you’re tired, power through and get your execution spot on at least 70% of the time. For example, if you’re performing 10 reps, at least 7 of them should be good.
Include a finisher at the end of your session to suit your goal. If the aim is to lose fat, add on 5 prowler laps or sprints and push yourself until the very end.
Let there be music! Music is a great motivator, so choose playlists that suit the workout and time you’re training. For example, you may prefer lower volume, chilled music early in the morning but energy boosting songs later in the day.
Failing to plan is planning to fail. If you’re training in a gym, think 1 or even 2 sets ahead and make sure the equipment you need to use is free. This way, you can set up quickly and efficiently, getting the most out of your workout.
DO LESS OF…
The exercises are supposed to test you, so don’t rush to finish your sets. If it hurts, it’s probably working so don’t try to blitz through every section of your session in a bid to get it over quicker. Keep your technique correct and tempo consistent throughout and all the way to the last rep.
Stay focused and minimise all distractions while you train. Make sure you’ve got your fitness programme saved and turn your phone onto airplane mode to eliminate distractions like texting or scrolling through social media. Your full attention should be on the workout at hand, you’ve got this!
Less talk, more action. Effective workouts aren’t made by chatting and wasting time, concentrate on getting the most out of each exercise you’re performing. This includes avoiding long rest periods and starting each workout promptly rather than having those extra 15 seconds to cool down.
Skip time spent on easy work. It’s easy to cruise through an extra 5 or 10 minutes warming up, so use your time wisely and stick to your planned programme timings.
THE MASTER PLAN
Plan your workout and maximise your session time
Got 45 minutes to work out? Make sure your session is as efficient as possible with this plan.
Cardio warm up
Stretch and take 2-3 minutes to warm up with any cardio exercise of choice. This could be jumping on a bike or treadmill.
Warm up
Use the first set as a warm up of whatever exercises you have planned for the workout.
Main workout
Split the main workout into sections A, B, C and D.
A – covers the most important exercises in the workout.
B – the second most important exercises in the workout.
C and D – A mixture of accessory work and tailored exercises to suit your goal.
Finisher
Choose a finisher with your end goal in mind. Working hard for the last 2.5 minutes of a session equates to a full session over 6 weeks!
If you’re in Liverpool, Manchester, Leeds or London and would like some help to take your fitness to the next level, you can book a free consultation with us through this website and a member of the team will be in touch.
