WORKOUT TIPS TO GET THE MOST OUT OF YOUR WORKOUTS

STAY POSITIVE

Getting into the right frame of mind can make a huge difference to the effectiveness of your workouts.  On the way to the gym I try to have my clients remind themselves why they started the plan and think about how good you’ll feel when you reach your goals.  In the right mind frame my clients will more likely work harder if they are not simply going through the motions.

KEEP YOUR CORE TIGHT

This is big with me at MRSPFitness.  Before any heavy lift, any push or pull, tighten the core muscles and those around your belly button and your spine to protect your lower back from injury.  Don’t be tempted to compensate for weak abs by using a weight lifters belt (these do not work!!)  It’s better to pick a lighter weight and build up slowly as your core strength increases.

PICK THE RIGHT WEIGHT

The right weight is one you can control properly, and that allows you to complete all your reps, but leaves you pushing with a little effort for the last 2-3 reps.  Too many people pick a weight that they struggle with and end up getting injured.  However, if you choose a weight that you can manage too easily, your muscles won’t get enough stimulation and will not grow.

DON’T FORGET TO BREATHE

Never hold your breath during a heavy lift.  Instead the general rule is to breathe in as you lower the weight, and breathe out through pressed lips as you lift the weight.

IF IT HURTS, STOP!!

Pain is your body’s way of telling you something is wrong.  If you feel pain at any time, stop immediately and don’t resume training until you are fully recovered.  Seek medical help if you are unsure whether you should train or not.

GET SOME BALANCE AND WORK OUT TOTAL BODY

To ensure that you muscle growth is even across your body, aim to make your workouts as balanced as possible.  This means that you should do as many upper body moves as lower body moves; for every pushing motion you should do a pulling one; and you give the same amount of attention to opposing muscle groups such as biceps and triceps.  Following this plan will give you the right balance but, if you have one side of your body stronger than the other, work your weaker side harder to help it catch up.

BE PROGRESSIVE

Aim to increase the resistance you use for an exercise by around 10 percent every 3-4 weeks.  This will ensure that your muscles get the stimulation they need to grow.  If the weights don’t get bigger, neither will your muscles.

STAY HYDRATED

If you wait until you’re thirsty before drinking, you’ll probably already be dehydrated and your performance will suffer.

MOST IMPORTANT….. GET YOUR REST

Your muscles don’t grow in the gym.  They grow while they are recovering afterwards. That’s why  you should’t train the same muscle groups two days in a row, because they won’t have had time to repair themselves from the first workout by the time you hit them again.  If you want more muscle, always take rest days and make sure you get enough sleep.

Yours in Health

Mikhael Ricks

MRSPFitness Owner and Operator