Bored by your workout routine? Lost your gym mojo? It happens, but that doesn’t meant it has to stay that way! It’s important to snap out of it, because the longer you leave it, the harder it is to get back.
Here are five simple tips to boost your performance and focus and get you seeing results sooner!
FOLLOW A PROGRAM
Heading into the gym with a clear workout plan (and not just doing what you feel like) is your first step towards fitness success. You’ll never improve if you continue to work on things that you’re already good at! A good workout program will train your weaknesses as well as your strengths – no guess work, no time wasting, no seven days of chest work in a row!
REMOVE DISTRACTIONS (AKA, YOUR PHONE)
You can’t expect to get results if you can’t put your phone away and focus. It’s that simple. The time you’re working out is a small percent of your day, so bare down, work hard and enjoy the experience of making yourself better. If your thumb muscles get a bigger workout than the rest of your body, you’ve got a problem.
MUSIC IS KEY
Start getting in the habit of creating an intense environment for your workout. This is no time for Selena Gomez or Taylor Swift. Choose something that will help you push out those extra reps, maintain a good pace and remain shut off from the world for that one hour.
INCLUDE A FINISHER
Leaving the gym with nothing left in the tank is not only satisfying, but proves you’ve worked as hard as you possibly can. What’s a finisher, you ask? It’s basically a drill that takes everything you have left to complete. It also makes the floor seem like a great resting place! For example, after training your lats, try finishing your workout with 50 negative pull-ups with a three second lowering tempo!
WARM UP AND COOL DOWN
If your warm up consists of lifting 20kg plates and placing them on the bar – you’re doing it all wrong. You need to consider things like your core temperature, connective tissue, nervous system, muscular imbalances, posture… the list goes on. While it may all sound too complex and hard, they can all be fixed with a solid warm up and cool down routine. A warm up gradually increases your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Try a brisk walk, a slow jog and some stretching. Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure. Again, try a walk, a slow jog and a good long stretch.