Gym Do’s and Don’ts!

Whilst at the gym it’s easy to become misled and pick up bad habits from those around you, so staying focused and making the most of your sessions is crucial. Carly Yue reveals the gym “do’s and don’ts” that everyone ought to stick by… DO Have a plan When you set foot in the gym you should always have a plan of what you are going to do. Beginners can easily fall into the trap of not planning ahead, which means they wait until they get to the gym and then decide on the spot. This leads to a lack of direction and results will fall short. Walking into the gym and doing any old exercise is like walking into a shop and saying “I'll take anything, any colour, any size. I don't care if they fit or suit me. Just give me clothes!”. Warm up before exercise If you're short of time, adjust your rest periods. Just make sure you do not miss your warm up. Not only does skipping a warm up increase your risk of injury, but it can significantly reduce the effectiveness of your training session. Think of it this way, you wouldn't avoid brushing your teeth before bed because you were in a rush to sleep, would you? Apply this principle to your workout, and make it non-negotiable. Ask for help Teachers help you to pass exams, driving instructors teach you to drive & hairdressers help you re-style hair. So why is it that so many of us step into a gym, risk injury and waste our time by guessing something as important as what to do with out bodies? A good Personal Trainer will educate, support and help you push your self beyond your limits. We're here to help, just ask. Think about your nutrition Nutrition is 90% of the puzzle. You can work your butt off performing the perfect workout plan, using the best form and the highest intensity, but unless your nutrition is spot on then you will not get anywhere. Training and nutrition go hand in hand, one simply can not succeed without the other. To put it into perspective, it is a bit like buying a car and forgetting to put fuel in it... Remember your water bottle Water is vital to ensure that you remain hydrated for the duration of your workout, help with your performance and to save you from wasting precious time in the gym whilst you queue for the water fountain. Not a fan of water? There are ways around it! I add amino x to my water to help fuel my training, and also to add some flavour. DON'T Overdo cardio Cardio is often the ‘go to’ exercise of choice for gym newbies wanting to lose weight. However cardio can damage your metabolism by burning your muscle as well as fat, leaving you in a worse position than when you started. Limit your cardio and work more effectively, not for longer. Skip weight training If I had a pound for every time I heard "I don't want to get massive", I'd be lying in the Maldives sipping on a coconut water, and not writing this blog in Barnsley. Weights help to shape your body, increase strength, protect your joints, increase your metabolism, burn fat, increase confidence, decrease anxiety and reduce stress. Believe it or not, weights are actually considered fun! Give up I will set this expectation for you before you even set foot in the gym. You will not get a cheerleaders body or be able to bench press 50kg within a month of training, even if you do everything perfectly. You will only progress if you are patient, consistent, willing to learn - and simply keep going. Stay in your comfort zone Be faithful to your partner, not your gym routine. Whether it's from a lack of imagination or a misguided belief that "exercise is exercise", or that "there's only one way to lift a weight", you'll often find that some people keep doing the same routine year-in and year-out. The body adapts to workouts, whether they be weight workouts or aerobic workouts, which is why there are so many people who find reaching their goals tricky. No doubt, they've been doing the same routine for years and their neurological system is so accustomed to it that it costs them little in calories or effort to complete the workout. Workouts should be cycled every 4-6 weeks for maximum effect. Guess or copy others What works for one person will not always work for the next. There is also no way of knowing if the exercise the person opposite you is doing is correct, let alone the best thing for you, so avoid being a sheep at the gym at all costs! [caption id="attachment_641" align="aligncenter" width="150"] Guest post by PT & Media Fitness Expert Carly Yue.[/caption]