Written by Jamie Bantleman
How To Ensure Results In The Gym
Fed up of “Work, Gym, Sleep, Repeat”? Not getting the results you hoped for? To ensure you get the best from your workout, the following top tips will help you on your way to success!!
#1 Keep A Food Diary
Keeping a food diary will ensure you are holding yourself responsible for what you are consuming on a day to day basis. It will also be able to provide you with evidence that you are either not eating enough, or eating too much in comparison to your daily calorie requirements. I recommend having a professional check over your food diary on a daily basis at the end of the day, I use this technique with some clients, as they text me at the end of the day with everything they have eaten and drank in that day. If any mistakes are made, we can deal with them straight away to avoid wasting time.
#2 Maintain A Consistent Training Programme
One major floor in the majority of people when it comes to getting results in the gym is that they have no tangible goal. For example, if your goal is to increase muscle mass by 10lbs in 6 months, there needs to be a plan in place for you to monitor your progression. Without a set programme you are likely to forget what you have trained or the weight lifted in the previous workouts, therefore it is very difficult to ensure progression. A consistent training plan would be for 4-6 weeks and aiming to progress weekly by lifting more weight and keeping to the different factors that is on the training plan.
#3 Lift Heavy
Another mistake to not getting results in the gym is down to not lifting enough weight when realistically you can probably add 10-20% extra on the bar or dumbbells. Whilst I am a great believer of not sacrificing tension and technique for just lifting a heavy weight, lifting too little won’t make any real impact on the muscle cell, therefore your progress will plateau.
#4 Get More ‘Bang For Your Buck’
This means not wasting time doing exercises that have no real impact on the body physically or hormonally. Make sure you are training hard with good quality compound lifts followed by isolated/accessory exercises to target specific body parts. The likes of squats, deadlifts, bench presses, shoulder presses and pull ups all engage many muscles and have a positive effect on the whole body.
#5 Use Performance Supplements
When on a great diet you should be looking for what will help you train harder and more effectively. To aid this, use of supplementation is key. Supplements taken pre-workout must have a cognitive improvement element, as well as key vitamins and minerals to improve the quality of your workout. Certain supplements such as branched chain amino acids and essential amino acids are great for taking pre, during or post workout. Consuming whey protein, glutamine, creatine and/or vitamin C post workout will also be beneficial to aid recovery and lean muscle growth.