Life is busy, and sometimes it’s hard to get enough time during the week to hit the gym more than once or twice.
A wise person once said, “work smarter, not harder”—so let’s make sure you’re maximizing your gym time efficiently. Take full advantage of the following strategies to get the best results without wasting any time.
Keep Cardio Under 20 Minutes
If you’re doing cardio for more than 20 minutes during your workout, you’re wasting your time.
If your fitness goals are to burn fat, tone up, and get in great shape all around, your best bet is to incorporate time-efficient interval training.
The two best ways to do this are through high-intensity interval training (HIIT) and tabata intervals. These two types of intervals burn fat more efficiently and take less time than traditional cardio training.
Use Proper Pre- And Post-Workout Nutrition
According to studies, your pre-workout nutrition plays a large role in the results you get from going to the gym. So to maximize time spent in the gym, make sure you have the proper fuel.
Studies show that ingesting both carbohydrates and protein 30-45 minutes before a workout will help you recover faster and build more muscle.
For a fast digesting source of pre-workout protein we recommend drinking a whey protein powder
shake before your workout.
Build Muscle To Burn Fat
Contrary to popular belief, lifting weights will not make you bulky. In fact, if your goal is fat-loss, you’re better off spending your gym time lifting weights than hitting the cardio machines.
By putting on a few extra pounds of muscle, you will increase your resting metabolism and turn your body into a fat burning machine.
Slowly Lower The Weights
When it comes to building muscle, how you lift weights is important. One way to speed muscle growth is to perform slow and controlled eccentric movements.
There are two parts of lifting weights, the lifting phase (concentric) and the lowering phase (eccentric). For example, during a biceps curl, you curl the weight up toward your shoulders (concentric) and then lower the weight back down (eccentric).
In order to incorporate this technique, always make sure you let the weights down slowly and controlled, allowing the muscle to stretch out gradually under the weight.
Activate The Glutes
Most of us sit down for long periods during the day, causing our butts to literally fall asleep. This means when it’s time to workout your legs and lower body, your glutes don’t fire at full capacity.
Our glutes are the largest muscles in the body and are consequently very important when it comes to burning fat and performing movements correctly.
Therefore during your warm up, make sure to activate your glutes with some bodyweight hip thrusts, lunges or step-ups.