You’ve seen those guys and gals rock it at the gym, but you cannot pinpoint what makes their routine more powerful than yours. In fact, it seems that you’re using the same effective movements to target each part of your body, that their workouts last roughly as much a yours do, and yet, they somehow manage to show off major results compared to yours, mediocre ones. Luckily, we’ve done some research and we’ve collected some useful behavioral tips on how you can actually make a major difference for your workouts.
While you’ll find that there is no such thing as a one-size-fits-all solution when it comes to workouts and people who perform them, there are certain tried and tested habits that can transform your workout into a truly powerful routine. Let’s take a look at the seven most relevant habits you can include in your lifestyle today!
They don’t view it as a chore
If you find it difficult to get out of bed and hit the gym, you’re not alone. However, this factor alone can wreak havoc on how effective your exercise program ends up being, because you’re more prone to skipping, prolonging breaks between sets, and not pushing yourself hard enough.
Effective exercisers actually view workouts as a lifestyle, not a chore. They are eager to add another activity to their day, such as taking the stairs instead of the elevator, or walking to work instead of driving. Building a more positive outlook takes time, but it also makes the most drastic influence on your workouts.
They respect their gym bag
Are you a passionate lifter? Then you need to wear bodybuilding clothing that is designed to give your muscles and your skeletal system ample support for those arduous training sessions. Breathable, durable, form-fitting garments make all the difference in how your body handles exercise.
If you’re still in the habit of throwing pretty much any t-shirt and shorts into your bag, then this single habit change can help you tremendously.
They keep their body guessing
Yes, you’ve seen portions of their workouts, but you never understand the context in which they appear. That is to say, you don’t know how often they rotate their workouts, how they measure their progress, and how often they switch to a new routine that fits the very same goals.
Even if you’re eager about those squats and bench-presses, there’s noting wrong with moving to the leg press and the machine fly every now and then. More importantly, adding different styles of training such as HIIT, cardio, bodyweight and the like, can help you develop your body more effectively.
They keep track of their progress
Dedication is one very vital segment of effective training. No matter how tailor-made and amazing your exercise routine may be, it will only be as effective as your ability to keep things under control. Do you know how often you add more plates to the barbell, when you should focus on low reps or high reps, hypertrophy or strength?
And how can you even know if you’re achieving your goals if you have no results to compare and contrast. This is where progress tracking saves the day for athletes who want to make the most of each workout.
They have goal-specific workouts
We’ve covered progress tracking, but in order to do that, you also need to be aware of the finish line. The most impressive of gym-goers don’t go just for the hell of it, but they know what their training aspirations, limitations, and health needs are. They define their exercise selection depending on their goals, and they tweak it based on performance tracking.
Before you hit the treadmill next time, make sure to define why you are doing that to begin with, and how you can complement that part of your routine with other, equally effective exercises.
They use their stopwatch
In addition to keeping an eye on your results after each workout, each cycle of workouts, and the like, do you religiously use your stopwatch to measure breaks between sets, stretching exercises, and warmups? If you don’t, you’re missing out on a very powerful tool to amp up your training.
Too often do we spend more time resting than we do working out, and we prolong those breaks without any reason. Every second counts, so don’t let your muscles cool down mid-training!
They remove all distractions
The final, and equally potent habit is how you treat the environment where you train. If you take a closer look at the most devoted trainees, you’ll see that they typically don’t chat during workouts or pick up their phones. They have earphones, or they simply stick to their routine without any chatter.
Distractions can prolong those rest periods, destroy your mind-muscle connection, and ultimately affect the results of your training. Find a pair of noise-cancelling earphones, and stay focused for optimal results.
With so many ways to make sure your exercises are effective, you shouldn’t waste a single moment at the gym. Make sure to build these habits and your results will start flooding in soon enough!