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Tips to get the most out of your workouts

All of us who train really want our training to be productive and as such we aim to get the most out of every workout in order to maximize our results. But how can I make the most of my training?

Training Planning

If you train you must have a goal. To reach it you must initially plan a structured workout to achieve your goal. It’s no use running 10 km a day if your goal is to have the strength of a powerlifter for example. So to get the most out of your training you should work according to your goal. Also, when you have a training plan you no longer have to waste time thinking about what you are going to do in training.

Training Record

Keeping a record of what you do is essential for progressing in training. It becomes easier to increase loads/repeats if you have those same loads/repeats recorded. The main objective is to have progression in training volume. What can happen if you don’t register is that you don’t know what you did in your last workout, and as such your workouts are in constant fluctuations of loads and repetitions. To maximize your training you should not waste time thinking about the load you are going to do, you simply look at your last record and you’re ready to exercise. 

Enjoy training

You must love what you do. Training is no different. During workouts, if you are doing something you don’t like very much you’ll probably end up thinking “Bummer, I’m really not in the mood”. Thinking like this is no good because you won’t be able to get the most out of that exercise as you’ll be in denial and yearning to finish the sets. To counter this, you should choose exercises that you like to get the most out of that exercise.

Mindset

Following the love of training, you also have your Mindset. Mindset is a state of mind (sadness, anger, happiness, anxiety). What we want is to change the mindset during training. You should find something that stimulates your mind to completely “burst” each set you do. For example, do you have that playlist that fills you with that unique power? Save the best songs for last, when you’re already tired, to give yourself an extra power.

The mindset we want is this. Is loving the process, the persistence in obstacles. Accepting effort and discomfort as a necessity for evolution and learning. Remember that the body and mind are connected, but the mind is in charge.

Focus

During workout you must focus on what you are doing and on your goal. If you want to make the most of it, avoid distractions. Try not to get lost in conversation with people, but don’t be anti-social either. Avoid using your mobile so you don’t end up lost in Instagram and comply with the rest times indicated for your training.

Extra:

For some reason, there may be days when you don’t have a lot of time to train. There are also several people who always have a very limited time for workout. I’ll leave you some tips here so that, even with just a little time, you can make the most out of your training.

Do the Basics

The basics work. And it’s probably the best option if you have little time to train. It’s no use wanting to do all those super duper exercises that require huge logistics if you don’t have time to prepare them. Bear in mind that usually unilateral exercises also take longer to be executed.

Less exercises and more sets

You also have the option of doing fewer exercises and more sets per exercise. This way you don’t waste time preparing for the next exercise or changing machines, which will make your training faster and your workout volume will not be affected.

Densifying Techniques

You can also use densifying techniques: drop sets, super sets, cluster sets, among other techniques, so that in the little time you have available, you can give your body maximum stimulation.

Now that you’ve read this article, start to get the most out of your workouts right away and boost your results.

Good training!

Comments

The information included in this article concerns the authors opinion only.

About Jorge Xavier

Jorge Xavier
Licenciado em Ciências do Desporto e Mestre em Atividade Física e Saúde. A sua grande paixão é o treino e a sua constante procura do entendimento de todos os aspetos envolventes ao treino.O grande objetivo é poder fazer a diferença na qualidade do treino das pessoas.

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