Back to BASICS: Increase Your Efficiency at The Gym
Think getting into shape requires countless hours a day at the gym? Getting the results you crave doesn’t come from training harder, it comes from getting Back to the BASICS. The simple, no excuses approach from Team Reflex Member, Brittney Ward.
Today we’re talking about increasing your efficiency at the gym, because let’s be real here, as much as we’d love to spend our days training hard, busy schedules mean we’ve got to make the most out of each minute to get the results we’re looking for.
So without a precious minute to waste, we’ll hand it over to Brittney for her time saving tips. But first if you’re just joining in on this series, be sure to check out Brittney’s other no-fail tips on Better Eating, Accountability, and Supplementing Right.
Over to you Brittney
Efficiency Tip #1: Work with a Personal Trainer
The most effective ways to improve your gym time is to first address where you need the most help. If you’re finding yourself feeling uncomfortable in the gym, or you are unsure of how to properly perform exercises, then I highly recommend you invest in a one-on-one personal training program.
By experiencing the gym with a certified trainer, you will gain a lot of knowledge on how to perform basic exercises and what style of training your body best responds to! And honestly, practicing exercises correctly will help you achieve results faster!
Efficiency Tip #2: Fuel Properly
Want your tough cardio session, HIIT (high intensity interval training), or AMRAMP (as many rounds as possible) to be as productive as possible? Fueling right, can be your best friend, in helping you push harder, faster, and stronger. Before, during (and even after!) your workout, sip on BCAAs (branched-chain amino acids). Made up of the amino acids leucine, valine, and isoleucine, these guys have been shown to maintain blood sugar levels, which you need to support your energy levels throughout your workout.
Because they are also important in protein synthesis, if you train in a fasted state, BCAAs are also super important in maintaining lean muscle tissue.
Efficiency Tip #3: Create A Plan
At the gym there is no bigger time waster than walking around aimlessly from machine to machine. If you want to make your gym time efficient write down which exercises you plan to do, including speed, weight, and reps. Having this plan written down is also a great way to log your performance, and map your progression as you get stronger and faster.
Efficiency #4: Don’t Get Distracted
They gym can be a very social place, but too much time off talking between sets and socializing can seriously stretch the amount of time you’re “working out”. Along with your plan above, write down the amount of time you plan to rest between sets and exercises, and set your timer! Sticking to this will not only ensure you get a workout that’s challenging, but gets you in-and-out of the gym in no time.
Efficiency Tip #5: Up the Intensity
If you really want to change your physique, don’t spend more time on the treadmill, try upping that intensity. High Intensity Interval Training (HIIT) is where you go full out breathless during a series of intervals, over the course of about 20 minutes. Training this way has been shown to reduce abdominal fat, improve blood sugar levels, and blast twice as many calories as steady state cardio.
To get started try adding 1 HIIT session into your weekly workouts. Push that heart rate for 40 seconds with sprints (treadmill, spin bike, stairs), burpees, squat jumps, or mountain climbers, with 20 second rest in between. Aim for 4 rounds (4 minutes total). Repeat for 4 sets.
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