Incorporate these habits into your routine and see how your results at the gym increase
Success in the gym? What is it?
Well, we can define success in the gym by achieving the goals that drive you to train.
If your goal is to gain muscle mass and lose fat, achieving that is a success.
If you watch SportTV on the giant projector while you are talking, once you achieve that, it is also a success.
In this case, we will focus on the first group, those who seek results.
Here are seven habits to help you progress in the gym, whatever your goal.
1# Consistency (daily)
This is the most important habit, and it applies to all the others, making them work.
It is through consistency that you achieve results, or not.
If you are consistent in going to the gym, with your diet and your rest, you will see good results.
If you are consistent in skipping training, ignoring your meal plan and your important rest hours, you will also get results, but they may not be the ones you are looking for.
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Aristotle already knew this in 300 BC, and I'm sure that if you joined a gym today, you would have better results than most with this philosophy of his.
Be consistent.
2# Training (quality)
Obvious, right?
Whatever your goal in the gym, you need to train.
You need a good training plan, designed according to your goals, lifestyle and physiology.
Furthermore, it is not enough to have a good training plan.
A good training plan poorly executed will not take you very far.
An average training plan, but executed in an excellent way, will yield results.
You need to put in the effort in the gym and progress.
Doing a set and spending 5 minutes chatting, followed by another set and 5 minutes chatting on Facebook, won't give you the intensity you need.
Take your training seriously to get serious results.
3# Power (effective)
If do you want to gain muscle mass, you need a diet hypercaloric and rich in proteins.
If do you want to lose fat, you need to burn more calories than you consume, and it also helps to have good levels of protein so that you don't lose muscle mass.
If you don't pay attention to your diet and eat whatever you find, you'll hardly be successful in the gym.
Furthermore, it is important not only to have a good diet, but to have your own diet.
What does this mean?
Following your training partner's diet won't do you much good if it doesn't fit your goals or your individual fitness needs.
In addition, you must use foods that you like at least to be consistent.
Learn how to make your own diet here.
4# Rest (is essential)
Rest means sleeping at least 6 hours every day, and ideally 8 hours. But not only that.
It's also important to have rest days, where you don't go to the gym, and recover fully.
Muscles grow during rest, but it's not just muscles that benefit from rest.
The central nervous system also needs rest and recovery, and if you are mentally exhausted, you will not perform well physically.
Not to mention the negative hormonal impact, and not only, which the lack of rest brings.
5# Objective (concrete)
You need at least one goal to go to the gym.
If you don't have any goals, what are you going to do there?
Whether it’s improving your appearance, your health, gaining strength or competing.
Any goal is valid as long as it is important to you, and that is what will make you train week after week, month after month.
The more precise you are in your objective, the better.
What is your goal?
6# Dedication (real)
A bit like consistency, but not quite.
While consistency is about not missing workouts or meals, dedication is about getting the most out of each workout.
It's about prioritizing training over other less important activities, which will lead you to make decisions that will help you achieve your goal at the gym.
It means doing what matters first, and leaving the least important for later.
It's having meals already prepared and ready to eat, waking up earlier to go to training because that's the only time you can go, or going to bed at 11pm instead of staying up all night on Facebook when you have to wake up at 7am.
If transforming your body is your second or third priority (work is probably your first), you should treat it as such.
It's the small details that, when added together, make a big difference.
7# (right) people
Finally, people.
It's important to surround yourself with the right people.
People you can learn from, people who have already walked the path you are on, people with the same goal (and dedication) as you.
People who can help you and know more than you.
To evolve, in any area, you need to learn, so surround yourself with people who can teach you.
Look around you at the gym, from the PTs there, to people who train there with good results, to friends who you know know what they're talking about.
Ask questions and advice, bother them to help you with a certain exercise.
This will significantly speed up your progress in the gym and is probably one of the most overlooked methods.
In addition to people you can learn from, a training partner with the same goal and ambition as you, even if they don't have much more experience, is an excellent ally.
Conclusion (final)
They are not revolutionary, secret or impressive habits, but they are effective habits, and few people put them all into practice.
These are habits that work.
Can you progress without being surrounded by the right people? Yes.
The same way you can make progress by sleeping just five hours a night, or missing two workouts a week.
The difference is that it will be slower progress than you could have.
If you want to make the best and fastest progress possible in the gym, follow the seven habits on this list, and you'll be well on your way to achieving your goal, whatever it may be.
