how to get results in the gym

The 7 habits for success in the gym

Incorporate these habits into your routine and see how your results at the gym increase

Success in the gym? What is that?

Well, we can define success in the gym by reaching the goals that lead you to train.

If your goal is to gain muscle mass and lose fat, once you achieve that, it's a success.

If you go to see SportTV on the giant projector while you are in conversation, once you achieve that, it is also a success.

In this case, let's focus on the first group, the one that seeks results.

So here are the seven habits to make progress in the gym, whatever your goal.

1# Consistency (daily)

This is the most important habit, and it applies to everyone else, making them work.

It's through the consistency that you can achieve results, or not.

If you are consistent in going to the gym, eating and resting, you will have good results.

If you are consistent in missing out on training, ignoring your eating plan and your important hours of rest, you will also get results, but perhaps they are not the ones you are looking for.

“We are what we do repeatedly. Excellence, then, is not an act, but a habit. ”

Aristotle already knew this in the 300s BC, and certainly if he entered a gym today, he would have better results than most with his philosophy.

Be consistent.

how to get results in the gym

2# Training (quality)

Obvious, isn't it?

Whatever your goal at the gym, you need to train.

You need a good training plan, designed according to your goals, lifestyle and physiology.

In addition, it is not enough to have a good training plan.

A poorly executed training plan will not get you very far.

An average training plan, but executed in an excellent way, will give results.

You need to work at the gym and make progress.

Doing a series and spending 5 minutes talking, followed by another series and 5 minutes of conversation on Facebook, will not give you the intensity you need.

Take training seriously to get results seriously.

3# Feeding (effective)

If do you want to gain muscle mass, you need a diet hypercaloric and rich in protein.

If do you want to lose fat, you need to burn more calories than the ones you eat, and it also works well with good protein levels so you don't lose muscle mass.

If you do not pay attention to food, and eat what appears, you will hardly succeed in the gym.

In addition, it is important not only to have a good diet, but your 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 should use foods that are minimally pleasing to you to be consistent.

Learn how to make your own diet here.

fitness

4# Rest (it is essential)

The rest is to sleep at least 6 hours every day, and ideally 8 hours. But not only.

It is also important to have rest days, when you do not go to the gym, and fully recover.

Muscles grow during rest, but it is not just the muscles that benefit from rest.

The central nervous system also needs rest, and recovery, and if you are mentally exhausted, you are not going to have much physical performance.

Not to mention the negative hormonal impact, And not only, that lack of rest brings.

5# Objective (concrete)

You need at least one goal to go to the gym.

If you have no goal, what are you going to do there?

Be it improving your appearance, your health, gaining strength or competing.

Any goal is valid as long as it matters to you, and that is what will make you train week after week, month after month.

The more precise you are in your goal, the better.

What is your goal?

how to get results in the gym

6# Dedication (real)

A little like consistency, but not quite.

While consistency is not to miss workouts or meals, dedication is for example getting the most out of each workout.

It is to prioritize training in relation to other less important activities, which will lead you to make decisions in favor of your goal in the gym.

It means doing what matters first, and leaving the less important for later.

It is having meals already prepared and ready to eat, waking up early to go training because it is the only time you can go, or going to sleep at 11pm instead of staying up early on Facebook when you have to wake up at 7am

If transforming your body is your second or third priority (probably the first is work), you should treat it as such.

It is the small details that accumulate make a big difference.

7# People (right)

Finally, people.

It is important to be surrounded by the right people.

People you can learn from, people who have already taken the path you are taking, 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 in the gym, from the PT's that are there, to people who train there with good results to friends who know that they understand the subject.

Ask questions and ask for advice, annoy them to help you in a certain exercise.

This will significantly accelerate 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 you don't have much experience, is an excellent ally.

gym

Final conclusion)

They are not revolutionary, secret or impressive habits, but they are effective habits, and few people put them into practice.

These are habits that work.

Can you make progress without being surrounded by the right people? Yes.

In the same way that you can progress to sleep only five hours a night, or fail two workouts a week.

The difference is that it will be a 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 are well on your way to achieving your goal, whatever it may be.

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