Get More Out of Your Gym Time

Posted by Kendal McSorley on 20 March 2014

Get More Out of Your Gym Time

Whether you come to the gym daily or you come once a week, chances are there is still a few ways you can improve
your workout. Below are a few tips on how to get the most out of your workouts while in the gym.

Pre workout meal/Snack

Before you have even begun your workout one of the most important things is that you have fuelled your body to ensure you have the energy it needs to push yourself to your limit.  Check out some simple protein and carb options here to help you get started. Don’t forget to have a full drink bottle to ensure you stay hydrated throughout your session.

Start With an exercise you enjoy

Starting off your workout with a favourite exercise is going to motivate you to keep going. By also putting you in a good mood you’re less likely to want to cut your workout short.

Share a trainer with a friend

Having a personal trainer is a great way to keep you motivated and have someone to hold you accountable. Often it can get quite expensive so sharing a session with a friend is a great way to cut the cost but also someone to push yourself against. Check out our trainers profiles here and you and a friend can get started!

Stretch between Strength-Training Sets

At fitness Canterbury we don’t usually have a problem with members waiting for equipment but if you happen to come across a time when you are it’s a great way to sneak in a few crunches, lunges or do some stretching while you wait. You can stretch out the muscles you have already worked or do a few stretches in advance for the muscles you are about to work.

Check out our group classes

Want to spice up your workouts but unsure how? Why not try one of our group classes? We run a spin class 5x a week and a boxing class twice a week. Classes are a great way to stay motivated as you have an instructor encouraging you throughout the class but it’s also a great way to meet new faces around the gym as quite often our members will attend these classes regularly. Check out our group fitness time table here.

Competitive cardio

if you’re like me and not a fan of cardio, why not make it fun? Whether you prefer the bike, treadmill or even the rowing machine, check out someone near you who is clearly working hard. Try and run a bit faster or pedal a little quicker than them. This is a great way to take your mind off the fact your doing cardio but also a fun way to push yourself. I also like to make sure I have upbeat music to listen to; when you are enjoying the song the time flies by.

Break down your sets

Often when you look at your program and you might see 3 sets of 15 reps it can be daunting and quite un-motivating. Instead of making it harder, make it easier on yourself. Why not try breaking the sets down to 3 lots of 5, 3 times for 3 rounds with less rest in-between. The smaller sets seem easier to conquer both mentally and physically. This way you’re still completing your exercises but you have a way of ensuring you complete ALL of it, instead of missing your last rep.

Finish your workout at least three hours before bedtime.

It is important to make sure your body is well rested before your next workout. Ensuring that you’re finished well before bed time means your body has time to wind down and your heart rate to slow.

Post workout meal

like a pre workout, a post workout meal is also just as important and is crucial for maximising the recovery process and to ensure your body has all of the nutrients it needs in order to recover, adapt and improve the way you want it to. Keeping hydrated and drinking plenty of water will help the body recover. Check out a few protein and carb recipes here.

Protein Powder

whether you’re training for a bodybuilding comp or just a newbie to the gym investing in a quality protein powder is a great idea.
A lot of people (woman especially) think that by taking protein powder it automatically means they will turn into “The hulk”. Good news is that this is false! Most of the muscular men you see in the gym lifting weights are not “big” because of protein shakes. Men have about 20-30x the testosterone than woman hence why it is harder for woman to build that much muscle.
Testosterone is the male sex hormone as well as the hormone that helps to build muscle. Some males naturally have more, some have less and the more of it you have, the more muscle you are able to build. Instead, for the ladies you will build lean muscle that creates tone and feminine curves.
Protein powder is one of the most important and most popular supplements for repairing the tissues in our muscles as well as helping with muscle growth. Some proteins can also help assist in weight loss or depending on your goals help you gain weight.  They are a great supplement to add to your diet to help you reach your daily intake of protein but they are also fast and convenient before or after a workout.
But I’m not lifting weights so why do I need protein?
Maybe you don’t enjoy lifting weights or you do a lot of cardio with your training...Good news! You still need protein. Believe it or not even endurance athletes sometimes need more protein than strength because of the amount of calories they burn during their workouts. Exercising regularly will normally increase the calories you burn and also the muscle being broken down, because of that you'll require more protein to help re-build muscle tissue and refuel your tank.

We sell a great range of supplements from 100% whey protein through to muscle mass gainers. Check out our range here or come in and chat to our reception staff about your goals and they can recommend you the perfect protein powder.