Ever notice how most people in a gym aren’t working out? Some are strolling on the treadmill. Others are resting in between sets (and tying up machines as well). And how come most of the people a) look like they don’t work out and b) look the same no matter how long they’ve been going to the gym? There must be a better way. Here’s a start…

Show Ads

[edit] Steps

Walk in the door (the hardest part). No matter how tired, make 2 or 3 days a week mandatory in the gym. When doesn't matter - just do it before you get home in the evening. Gotta start with commitment.
Warm up. 5 to 10 minutes on the elliptical or bike.
Do less. Forget about 3 sets. One set of 10 to 20 with enough weight to tire the muscle – not to the point of pain or strain. This yields 90% of the benefit of 3 sets in 1/5 of the time!!! Less boring too!!
Limit yourself to 6 to 9 machines and 20 to 30 minutes.
Rotate among upper body, core (Mid-section) and legs. Keep moving. No rests
Work major muscle groups. Curls not needed. Arms are worked indirectly by chest, back or shoulder exercises.
The slower you move weight the better. If you rush you're not working the muscle over its full range.
Hop on the elliptical for 10 to 20 minutes and optionally switch to the treadmill for another 5 to 10. Work hard enough to sweat. NO READING allowed. Once you've settled into a routine, intersperse with 1 or 2 minute intense intervals (interval training) where you push your heart rate an extra 10 or 20 BPM. Cool down for a few minutes. Stretch at the end of the workout.
Reward yourself with a few minutes in the steam room or sauna.
Go home and eat mostly veggies with some fruit and protein. (Your protein portion only needs to be the size of a deck of cards!!). Skip the health (really candy) bars and protein drinks.
On days you skip the gym do something – even if just a 10 minute walk (or two).

[edit] Tips

Breath out as you exert yourself.
If you need to strain, use less weight. If easy do 6 reps then add one weight.
Be patient and add weights and time gradually. Persistence is the key
Vary your routine a bit to maintain interest. Engage in other activities (cross training)eg. swimming, tennis....
Try to bring or find a workout buddy
This is not a routine for professional athletes or gym rats. This is fitness for the rest of us.

[edit] Warnings

If you have a weight or other health issue, get a checkup and start by just walking on the treadmill or use the bike. Be patient and don't press too fast to avoid injury. Don't give up. Set short term goals that are attainable.
Ask for instruction on proper machine use and form when trying something new.
If the gym doesn't provide antiseptic spray bring your own
Especially in the beginning, walk on the treadmill or ride the bike. Go fast enough to sweat.