Prepare your meals for the next day the night before. You will get out of it what you put in to it. Never skip a meal or a workout, get everything ready the night before so that no obstacles prevent you reaching your goals.
Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workout.
Ask the instructors in the gym to show you how to perform a certain exercise or to check your technique, don’t take any shortcuts.
Slowly increase and decrease your blood flow and body temperature before and after exercise. Performing exercise at 100% intensity straight away on entering the gym is an easy way to pick up an injury. Although it adds an extra 5-10 minutes to your workout in the long run it will help to keep you injury free.
Some feel supplements can play a key role in boosting muscle gains. Ask fitness professionals what supplements you should or should not take, the wrong supplements can have negative effects on your goals.
Different goals have different approaches ask your fitness instructors to give you a plan that suits your goals and your abilities.
Make small changes to your workout every few weeks. Change the exercises, rest periods and rep and set ranges.
Write down what you do in each session so that you can accurately calculate if you are getting stronger, fitter, faster etc.
Give your body time to recover after intense exercise sessions. For example if you do an intense leg workout try to allow 72 hours before hitting that muscle group again with the same intensity. How your body recovers from exercise will determine whether or not you reach your goals.
The gym can be a social activity for some people. Remember your goals before during and after your session, get your workout done and don’t let others slow you down.