When it comes to training, the physical and mental benefits are crazy- there's no limit to how far you can push yourself. But how can you maximise your workout and ensure you're getting the most out of your training?
Rest
Prioritising rest is essential. Your body needs time to recover after workouts, allowing muscle fibres to heal, preventing injuries, and overall improving performance. Aim for 7-9 hours of quality sleep each night (I know what you are thinking- “There aren't enough hours of the day!”) but sleep supports your body’s normal functions and recovery process.
Increase Intensity
To build muscle, increasing the intensity of your workouts is crucial. Always push through that last set and feel the burn—"last set, best set," as we always say! Alongside intensity, gradually increase the weight you're lifting to continuously challenge your muscles allowing them to grow. This is progressive overload.
Fuel Your Body
Exercise is important, but a balanced and consistent diet will maximise your potential. If you're looking to build muscle, aim to consume 1.4–2 grams of protein per kilogram of body weight per day. Protein, which contains amino acids, helps repair and maintain muscle mass. Some of the best protein-rich foods include eggs, almonds, chicken breast, lentils and Greek yoghurt. Consider protein powders as well, which you can add to breakfast or enjoy as a shake. We stock Optimum Nutrition protein bars and shakes at the club reception if you fancy one whilst you are at our club.
Drinking enough water is vital for muscle function, nutrient transport, and recovery during intense training. Aim to drink a minimum of 2-3 litres of water a day, regardless of thirst—if you feel thirsty, you're already dehydrated.
Supplements can also enhance your workouts. Creatine, for instance, supplies energy to your muscles, helping to increase muscle mass, strength, and endurance.
Quality Over Quantity
Training every single day isn’t necessary. Training a few days a week with high intensity often yields better results than daily training for most people. Allowing your body time to recover is key to continuous improvement and helping you to maximise your workout. Every time you go to the gym you will be able to push that little bit harder than you did the time before.
Come on, enough said, it’s time to get in the gym!
