What are some tips for having a good workout in less time?

    If your time is limited (and whose isn't) and your goal is not to make new friends in the gym, then these words of wisdom should be heeded:

• Have a workout plan

    Have a plan of action, either written down or on your iphone app, before entering the gym.  Think about it.  How will you make progress toward your fitness goals if you don't have a "map" to guide the way and use for comparison sake (i.e., reps, sets, loads, rest periods, etc.)?  If you're wondering, "Hmmm, what exercises should I do today?" while you're already in the gym, you're in the wrong place!  Have a plan of action in advance.

• Time your rest periods

    Your rest periods between sets need to be relatively brief (i.e., no more than 3 minutes max for most exercises).  Have a stop watch with an alarm or Gym Boss timer to stay on track.

• Crank up the volume

    Whether on your ipod or iphone, the music should be intense to keep you motivated without dilly-dallying.  Bonus:  no one will bother you when you're wearing ear plugs (the music doesn't even need to be on for this to work!).     

• Focus on immediate goals

    Your thoughts should be totally focused on the task at hand (i.e., completing a certain number of reps with a particular weight).

• Avoid baggage

    Carry the minimum amount of gear needed (e.g., water bottle, towel) while moving around in the gym.  Leave the workout bag in the gym locker.

• Vary the order of exercises as needed

     There's no need to wait around for one piece of equipment that someone is using when you can always come back later when it's vacant.  Instead, skip the exercise in question, continue on with your planned exercises, and come back to it later when the machine is free.  Nothing worse, by the way, than someone hovering over a machine that you're using (breaks the concentration!).  Have some courtesy and give some space.

    If you're spending more than two hours in the gym (cardio included), you're wrong!  Get to the gym, work out with a purpose, and move out smartly.  

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

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