With so much information out there on how to train, when to train, what to do and what not to do, it’s easy to get a bit lost on the gym floor and just decide that it all seems too much like hard work!

We all go through periods of high and low energy and whilst it’s a lot easier to be motivated during the summer months, this tends to drop off significantly for a number of people as the festive season approaches…

If your training has hit a bit of a plateau or you just seem to be lacking the motivation to even get to the gym at the moment then try my top five simple ways to boost your workouts over the next few weeks…

At my studios in North London we always take a client through a consultation phase, not only to allow them to decide if working with my team is right for them but also to determine if they are a good fit for us. We often base this around the following criteria:

 

  1. Know why you are there.

It may sound a bit strange but if you don’t know why you’ve even set foot on the gym floor then how are you going to achieve any results?

If you’re planning on driving to somewhere you’ve never been before then it’s obvious that you need to put the postcode into your Sat Nav. It’s exactly the same process in the gym. Many people fail to get any real results in the gym because they simply don’t know where they are going.

If you want to get the most out of your workout then first off you want to know exactly what you want to achieve. You need to stop wandering aimlessly and get really clear on your goals, if it’s a fat loss goal then determine exactly what success looks like.

If it’s a physique goal then be clear on how you want to change your body and what this will look like. If it’s a fitness challenge then be clear on when you will be competing and the milestones you need to hit week by week to get there

In each case you should either consult with an expert trainer or do your research online to find a programme that you can follow each week that will direct you to your desired goal.

  1. Learn to lift properly

Whatever your age, ability or training goal, in my opinion, every training programme should incorporate some form of lifting. Learning to lift properly will change your body shape, improve your posture, it will help to remove aches and pains, allow you to move better, get you stronger, more confident and generally improve your life!

You want to drop body fat? Lift weights, it will turbo charge your metabolism, strip away fat and drastically change your body shape.

Want to run a marathon? Learn to squat and deadlift to build strong and stable glutes, hamstrings and core muscles that will make your running easier, more enjoyable and pain free.

Want to build a great physique that looks good and moves well? Step away from the resistance machines and learn to squat, press, row and deadlift with free weights.

Whatever stage you may be at with your training, your goal should always be to continually learn and improve. Performing the same few movements over and over again won’t benefit anyone. Training is all about challenging your body to change. So find new and innovative ideas and movements that will challenge your body and mind and give a huge boost to your training sessions.

  1. Switch off your phone

Can you imagine it? A whole hour without being able to check social media?!

If you really want to boost your workout then you need to switch off from the outside world and spend that time just working on you. If you think you have to have your phone on you at all times so that you can always be contacted, let me give you some tough love – you’re really not that important!

Even world leaders are allowed some down time, so switch off, or at least switch to flight mode.

One hour without contact with the outside world is not going to change anything – but it will have a profound effect on your training intensity and also allow you to really be present in your training session

 

What about the gym selfie I hear you cry?! I challenge you to make your gym time a sacred time for you. Switch off, be clear on what you want to achieve, avoid distractions and enjoy doing something for you rather than doing it to seek the approval of others.

  1. Train at the same time each week

I get it you’re busy. You need to work late some nights, you’ve got family commitments, social commitments, and the list goes on.

But what about a commitment to yourself? Isn’t it funny how we always find the time for the things that really matter and find excuses for those that don’t?

If you really want to make a change to your body then you kind of have to turn up each week! If work life is unpredictable then train early in the morning before your workday begins. If you schedule it, you’ll do it. If you leave room for life to get in your way then I guarantee it will.

  1. Get yourself a training buddy

Probably the biggest way for boosting your training is to find yourself a training buddy (or even your own trainer). A lot of the time we’ll easily quit on ourselves but the thought of letting someone else down usually keeps us in the game for longer. You need to find the right person for this challenge so before you rush into calling your doughnut loving, selfie obsessed, slightly flaky friend,

Workout partnersI’d recommend you follow these three critical rules:

  • Find someone who is organised. You need a training partner that will be strict with you, strict with your programme, turn up on time and not let you down.
  • Find someone who is currently fitter than you. If you want to reach a new level then you need to be punching above your weight!
  • Find someone that you actually like. Your training partner definitely needs to be in good shape and reliable but if you don’t enjoy spending time with them then the thought of committing hours of one on one time each week to them isn’t going to float your boat!

 

So there you have it, five simple ways to drastically boost your training immediately if you have any other suggestions of your own leave them in the comments section below.

 

David Osgathorp