Map out your movements.
Walking might be good exercise – but when you’re focused on how to work out efficiently, wandering around the gym floor isn’t a great use of time. Plan your session beforehand so that you can go straight from one section of your workout to another – no hesitation, no detours
Take the HIIT.
Wondering how to get the best out of your workout? Swap lengthy cardio sessions for high intensity interval training – or HIIT. On the treadmill? Alternate 20 second bursts of sprinting with 10-20 seconds of rest 10 times over. That’s the cardio equivalent of a run – in less than five minutes
With the right music, you have more in the tank than you realise. Tailor your playlist – with the BPM (beats per minute) set to match your workout – to motivate you. Time for cardio? Load some upbeat dance. Getting tired? Tracks building up to a crescendo will take your energy up with them
Stay on track.
Nothing spurs you on like success. Keep track of every personal best and every achievement. When you can see in black and white how much you’ve improved in fitness, your motivation is fed even more.
Rest less between reps. Keeping up the work through your session – staying near your ‘lactate threshold’ as the coaches say – delivers the best results. An intense pace needs intense protection – with Sure Men Active Dry Compressed Antiperspirant Deodorant, you’ll keep your cool up to the last crunch
Switch up your session.
Don’t stick to routine. Try it all. Your body can get used to the same strength and cardio, so keep it on its toes. That’s how you’ll see some real changes.
Dress the part.
The right clothes make you feel the part, leading to improved focus and motivation. Scientists call it ‘enclothed cognition’ – we call it dress for success.
Take it outdoors.
Why spend an hour on the static bike staring at the gym mirror when there’s a whole world at your wheels? Cycling outdoors in green environments has been linked to an improved mood and better respiratory fitness so your lungs get more from the fresh air than they do from the stale stuff in the gym
Feel the burn.
Take advantage of the mind-muscle connection. Scientists believe that’s how to get the best out of your workout at the gym. With every move, focus on what you feel: your muscles stretching, contracting and working hard. It works for any exercise involving muscle coordination – from ballet to boxing
Finish your session with some light cardio – your muscles will recover more quickly. Remember the cool down period is as important as the rest of the session.