By John Moore
So, you want to maximize the time you spend in the gym. Here
are some ways to make sure you are getting the most out of your
1. Hydrate - drink plenty of water before, during and after you
work out. Being even slightly dehydrated will reduce your strength
and endurance, increase muscle soreness, and delay your recovery
2. Eat some lean protein within 45 minutes after working out.
During the first 45 minutes after working out your body is hungry
for protein. Give your body what it needs and you'll recover
faster and develop more lean body tissue.
3. Get enough rest. Contrary to popular belief your body does
not get stronger or fitter at the gym. Your workouts only produce
a stimulus for your body to change. The positive changes that happen
to your body happen afterwards. Get 8 hours of sleep and enough
down-time to keep refreshed.
4. Unless you are training for a marathon or other distance event
- keep your workouts short. For strength, aerobic, and muscular
endurance gains - 45 minutes to an hour is enough of a workout.
During that time you can focus on making your workouts intense without
overdoing it. You should strive to be "fresh" every workout.
5. Do some kind of progressive resistance exercise. Many people
avoid weightlifting and stick to cardiovascular workouts to try
to lose fat. Resistance exercise builds lean body mass - which increases
your metabolism and helps burn fat. It also keeps your bones, muscles,
and joints strong - and can create a more shapely body for men and
Worried about looking like a bodybuilder? Unless you spend 6
hours a day in the gym and take $100 a day worth of supplements
- this is very unlikely to happen by accident. Bodybuilders tend
to be genetically gifted individuals that train very differently
than you or I ever would.
6. Keep a positive mental attitude. Setting reasonable goals
for yourself will help you stay motivated to keep up your training.
Find ways to enjoy working out.
You could go with a friend, listen to music, or take up an activity
you enjoy - like kickboxing. Don't be too hard on yourself if
you have to miss a workout - but get back in the game as soon as
you can. Stay positive!
John Moore is a self defense and fitness instructor and co-founder
of Martial Training Systems LLC, providing professional training
in self defense and physical conditioning.