Losing weight or gaining muscle isn’t something that happens overnight; it takes time. In fact, it’s the lack of dedication to long-term results that often derails people from ever reaching their goal.
Fortunately, there are things you can do to speed up the process in a sustainable way. Here are five things you can start doing to get faster results at the gym.
Use Interval Training
Interval training is perfect for those who have a limited time to get to the gym and get an effective workout in. High-Intensity Interval Training, commonly known as HIIT training, uses a combination of resistance training with weight and cardiovascular exercise in bursts with short periods of recovery. These training exercises are intense, yet take up less time in your day.
The combination of resistance and cardio training scorches calories both during your training session and after the fact. You can even design your own routine quickly and effectively to get results on the days when you need something a little different to stay motivated.
Nail Your Nutrition
They say you can’t out-train a bad diet. While you certainly have a little more wiggle room for indulgences when you train regularly, improving your actions in the kitchen will help you achieve faster results at the gym.
Focus on eating whole, minimally-processed foods in portions that help you reach your goals. If you’re trying to gain muscle, you’ll need some extra protein and a calorie surplus to make it happen. If you’re trying to lose weight, you need to eat at a slight calorie deficit for sustainable loss.
Supplementing to ensure you have enough vitamins and minerals to support recovery and growth is an effective way to improve your results at the gym. Happy Body Formula makes it easier for you to choose the supplements for your individual needs.
Make Time for Recovery and Regeneration
Don’t make the mistake of thinking that spending more time in the gym and skipping rest days will help you speed up your progress. Your body needs time to recuperate and heal.
If you over-train, you’ll either stall your progress by burning out and sustaining an injury that keeps you out of your gym, or put your body in so much stress that it does the opposite of what you want. Schedule in time for active rest days, and mobility and regenerative exercises.
Use Compound Exercises
Compound exercises are movements that target multiple parts of the body at once. For example, if you’re doing fifteen minutes of calf-raises every day, you’re likely going to have great calf definition within a few months. Conversely, if you’re doing barbell squats, you’re going to have great core strength, strong glute and quad definition, and toned calves over the same period.
Using compound exercises enables you to work smarter, not harder, and make your training more efficient.
Remove the Distractions
You may think that you’re killing it by spending two hours at the gym each day, but if you’re spending twenty minutes on your phone and twenty minutes talking, you’re wasting time.
Remove distractions from your workout. If you like to use your phone during rest periods, set a timer so you know exactly when you should start moving again. Take those restful moments to consider how your lift felt and what you can do better next time to improve your form.
To get faster results at the gym, take a big picture approach to your training. Creating a smart training protocol, fine-tuning your nutrition, and tapping into your mindfulness is the trifecta of success.