The following hints and tips can help you stay more focused as you perform your planned workouts at a gym. These tips may also save you a lot of time, and if followed properly, should ensure good fitness results.


1-    Pair up: As the old saying goes; two are better than one, and it’s always better to have a workout buddy who has similar fitness objectives as yours. He or she will keep you motivated, especially at times when you’re down or not feeling like doing your exercise. By the way, you can also do the same for him or her. A good company always gives you motivation to push yourself beyond the norms. You will also be able to get immediate feedback and valuable suggestions on your tactics, workouts and activity (and vice versa). It would also enhance your efforts and your time would pass more quickly than you might realize.

2-    The iPod technique:  “Music is a food for the soul” and your soul has an essential, direct connection with your body. A passionate, lively soul keeps your body alive. Therefore, if you already own an iPod, download some latest music of your choice to get yourself fired up. There is a possibility that you might get too dependent on your own iPod, but as long as it ensures a good, long and enjoyable workout for you, cash in on the benefits. In addition, it also lets others know that you need to be alone and you are currently in “don’t disturb me” mode, plus, it will also block any noise in background and help you focus on your workouts.

3-    A neat pre-Workout meal: If you aim to train to increase your muscle size, it’s better to have a 2:1 carbohydrate to protein ratio approximately 90-minutes before the workout. Ideally, it should consist of:

i)    Oatmeal and eggs Or
ii)    Tuna or pasta Or
iii)    Cottage cheese and fruit

Eating a balanced and healthy stamina-boosting meal does strengthen the tone and positive mindset of the body. Get yourself ready to push your body while knowing that it’s been oiled and fueled properly.

4. Plan and bring it to the gym: It’s always perfect to have your plan handy (on your finger tips) as you begin your workouts at a gym. This doesn’t necessarily need to be on paper (you could also use your laptop). Alternatively, you can bring printouts of your workout plans. This would serve as a clear-cut road map for your exercises and you would exactly know what to do. This can, in fact, be one of your most effective time-saving tools, and you would not waste a second as others stand around, trying to figure out which workout they should perform and when.
 
 
5. Focus on your goals: This is, perhaps, one of the most important tips. While a  roadmap is important, if you don’t know where it will lead you to, all of your efforts and time can be in vain. For the same reason, it’s vital to have your time-bound fitness goals, as they help you train harder and check results promptly. Accordingly, you’ll be able to identify your areas of improvement just at the right time and right place.

 
6. Utilize a stop watch: As mentioned above, your fitness objectives need to be strictly time-bound. Remember the old saying “honesty is the best policy”? Your timelines  help you stay focused on your objectives with honesty, because only time can tell how honest you are at your goals. Keeping and using a stop watch is probably the best method of measuring and keeping track of your physical progress for each workout. Wearing a stop watch would also help you a lot in implementing your already defined workout timetable in your struggle to achieve your fitness objectives at the gym.
 

7. Have nice cup of coffee: Experiences show that some of the best workouts result after "a shot" or a big black cup of coffee one hour before the workout training.  Coffee contains caffeine, which is an active stimulant of the central nervous system as it blocks adenosine ( a hormone that calms the body and prevents you from experiencing pain). Caffeine will surely enhance your heart rate, dilate your pupils and tighten your muscles. Also, more glucose would be released into your blood, and that would provide you extra energy for exercise.

For many people, taking caffeine before a workout is debatable. This, of course, is not the focus of this article. Experiences and safe practices, though, show that ingesting 200 mg. of caffeine (if you are a 200 pound male) can give you that “buzz” to energize your body. Different formulations have different amounts of caffeine in them. For example, a single espresso has about 100 mg; a 6 oz of drip coffee has about 115-175 mg and a brewed coffee has about 80-135 mg.  Again, it depends on several factors, and you should use your best judgment to discover what suits you the best.

All the best for your fitness future!

  Dr. Ikram Abidi
M.B.B.S (Dow), RMP, CHSA, PGD