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How to get the best from your workout

7 Secrets of Gym Motivation

Are you struggling to get the most out of your workouts these days? As human beings we are creatures of habit, we like to do the same thing and develop a routine. When trying to get the most from a workout however this is the worst thing you can do!

You’ll plateau very quickly and stop seeing any significant results if you continually practice the same dull workout rather than changing it regularly. So here are our top 10 tips for avoiding the dreaded “plateau” and to keep getting the maximum results!

Rest Days

All too often people think that by not having a rest day and continually exercising that they will be getting ahead of the game, however this couldn’t be further from the truth. By not allowing your body time to recover and adapt/repair you actually hinder your results rather than improve them. So take those rest days each week! Depending on what you are trying to achieve, 1-3 rest days are advised.


Our bodies are incredible things but if you do not feed them the right food and enough of it then you will not have the energy to get the most from your workout session. People often make the mistake when trying to lose weight of eating too little and trying to exercise, this leads to injuries and lack lustre performance as you are left with no energy.


It’s easy to forget that your body not only needs fuel (food) to function but also water. So before hitting the gym for your workout and during your workout it is vital to ensure you are taking on enough fluids to sustain your level of activity.


Nothing is worse for your motivation than being bored by your workouts. The best way to avoid this is to continually adapt and change your workout every 4-6 weeks.

Buddy Up

One of the easiest ways to ensure you always give 100% in your workouts is to have someone to workout with who can push you and who you can push. Studies have shown that working out with someone else means you often achieve a 20% improvement on performance. 

High Intensity

If you are one of those people who are short on time then we have good news as the best form of exercise is high intensity short burst sessions. This is where you perform each workout at 100% effort, this increases metabolism massively and in recent studies has been shown to be much more effective with weight loss than low intensity cardio sessions that involve hours on a treadmill or similar. You only need to set aside 20-30 minutes a day for this.


This is quite possibly the biggest factor in how you will perform; if you don’t regularly enough sleep you’ll not be able to give 100% in your sessions.  Studies have also shown those who do not get enough rest are also more likely to eat unhealthy foods that are high in sugars.


If you have a specific event you are training for then, nothing is more important than a forward plan. Like they say, failing to plan is planning to fail! A big event such as training for a marathon requires months of structured training. You can get set plans online or if you want something more personal to you then a private trainer can give you a schedule to work towards. Even if you are not training for anything specific, simply having a plan and a goal enables you to have better focus and motivation.


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