Day after day, year after year, people turn to the gym to lose weight. Some seem to think they will get results by simply being in the gym (their workouts are mostly socializing); others diligently follow a rigorous plan to the letter and still do not achieve their goals. Although genetics and diet play key roles in body transformation, there are several secrets--small things that can make or break the effectiveness of your gym workout.
Gain Muscle
Muscle assists in fat burning; the more muscle you have, the easier it will be to burn fat.
Use standard bodybuilding exercises using moderate repetitions (8 -12) per set.
Remember that muscle weighs more than the same volume of fat, so rely more on the mirror than on the scale to check results.
Rearrange Your Cardio
Performing your cardiovascular workout after weight training will burn more fat than doing it first.
Better: Perform aerobic exercise on an empty stomach, first thing in the morning. It's tough to get used to, but hitting the cardio when your body doesn't have fuel (food) to burn will result in extra fat loss.
Increase Intensity
Train harder to burn more calories. Limit rest between weight training exercises to 30 seconds or less, or better, use circuit training instead. Circuit training combines strength training with aerobic conditioning. It is done by performing one set of all of your weight training exercises back to back, not resting until each body part is trained.
Understand Your Goals
Setting goals is important; understanding them is imperative. Set a long-term REACHABLE goal first. Break it down into increments until you understand what you must do to reach your goal daily.
For example, a 1-pound loss is healthy AND reachable, so losing 48 pounds in a year could be your long-term goal. That means four pounds per month, or about one pound a week. Because 3,500 calories represents one pound of body weight, you need to burn an extra 500 calories per day (without adding calories to your diet).
Get Serious
There is no proof that you can mentally change your body. But of the all people you see in the gym, it is always those who are focused and serious who get results. From this day forward tell yourself you are no longer working out; you are training.
Do whatever it takes to focus in on your training. Start by mentally rehearsing the day's workout before you arrive at the gym; prepare yourself mentally to go harder and/or longer than the day before.
If you find yourself socializing, cut yourself off by using an MP3 player or similar device and listening to whatever inspires you to train hard.
Work out with someone who is inspiring or more advanced, or who shares similar goals.
As you train, visualize yourself in the body of someone you want to look like.
Tags: weight training, after year, burn more, more than, training exercises