How to WIN at the GYM?
Okay, you’ve taken the big step and actually joined the Club – welcome on board! We have picked up some great ideas about how to achieve the body you want, maintain a healthy lifestyle and actually enjoy doing it!
We want you to succeed, and will do everything in our power to help you – all we ask is that you stay in touch with your Fitness Coach and try the tips we have seen work for many other members.
Diarise Your Workouts
Before your working week begins to eat into your workout times, a sure-fire technique is to book your workouts before anything else. Diarising your training sessions will ensure that nothing gets in the way of your workouts.
Not everyone is an early bird, but exercising before the day has a chance to eat into your workout time, is not only a great way to start the day but morning exercising raises your metabolism for longer – you burn more calories!
Have Your Kitbag Ready at the Door
Not only will it mean that you can head for the gym whenever you get a free slot (although they should be in your diary!), it will also act as a reminder to you every time you step over it!
Track Your Progress – Technogym Key System
As a member of Odyssey, you have access to the best training system in the world. The Technogym Key System will not only inform you of what exercises you need to complete, but will record every aspect of your training. Your progress can be monitored by your Fitness Coach to improve your results.
Try a Studio Class
Booking yourself in to try one of the studio classes is one of the most effective ways to introduce structure into your exercising, meet fellow members and give you a motivational boost. Many members really enjoy the atmosphere the teachers generate and the enthusiasm generated by a group training together. Please speak to your Fitness Coach for advice on which classes to choose.
Use Weights to Lose Fat
Let’s dispel an old myth here, Women won’t ‘get big’ by performing exercises with weights. On the contrary, if you are only using cardio exercises to train, you are missing a vital avenue to increase your body’s calorie burning – even when you are NOT training!
If you’re short on Time – Stick to the Basics
If you’re struggling with the length of your workout, you can do three things; 1. Change the workout; 2. Add an additional, shorter workout; 3. Change the exercises to “compound” exercises. Compound exercises group large muscles together and are great way to get the heart rate up for both a resistance and cardio workout in one!
Interval Training to Burn Fat
Using bursts of higher intensity exercise in your cardio workouts will not only make you fitter but will actually burn more fat. Evidence has shown that more calories are burned with interval training compared to steady state (same intensity throughout). Once you have established your routine, talk to your Fitness Coach about introducing Interval Training into your workouts. Perhaps try one of our HIIT classes, or jump on the SKILLRUN or SKILLBIKE.
Start by Building Your Habit
Get yourself into the routine of actually getting to the club, changing into your gym clothes and completing some exercises. If you’re moving from a sedentary lifestyle, why should you be able to simply drop into regularly exercising?
Don’t Plan to Fail – Be Realistic About How Much You Can Do
Always be honest about how much time you have to exercise, how active you currently are, and where you want to be in both the short and medium term. Discuss your objectives with your Fitness Coach and develop a plan that will take you toward your goal.
I’m not going to beat about the bush here – you NEED a goal! You need to set a range of short-term and long-term goals to ensure that you have a focus to your training. Discuss your goals with your Fitness Coach to ensure that they are SMART (Specific, Measurable, Achievable, Realistic and Time specific).
You are what you eat – literally. We don’t believe in the yo-yo dieting cycle, but putting quality food back into your body will not only see the obvious fat loss you are looking for, but good eating will help your body repair itself more effectively, sleep better, clearer skin – the list goes on and on. Please speak to one of the Fitness Coaches for more guidance on how to put a better diet together, or get involved in our amazing Vitto course – FREE for members!
If You’re Bored – Your Body is as Well!
You need to keep challenging your body with different activities. Your body will adapt to any new exercises incredibly quickly, so we need to keep changing your programme to ensure progression. Please use your Fitness Coach and book Programme Reviews every 6-8 weeks.
Don’t Just Use the Gym
You’ve paid to be a member of the club, not just the gym. Talk to your Fitness Coach about including the other facilities in the club to create a varied and enjoyable programme. A game of tennis or squash – regardless of your standard, is incredibly good exercise and will remind you of muscles you’ve forgotten about!
Personal Training is not just for the rich and famous. A good Personal Trainer (PT) will take control of every aspect of your training to ensure you achieve the results you are looking for – in the shortest time possible. A PT will perform routines that you simply can’t do on your own and you will see changes to your shape in no time.
Don’t Expect Immediate Results
The effects of your training are cumulative – you need to stick with your programme over a period of time to see better and better results. If you think back to a time when you were happy with your shape, how long ago was it? It won’t take as long to get back to that but it won’t happen overnight. The tragedy is that most members lose motivation and drop out of their routine, just at the point when they will start seeing great results! Stick with it, the results will come.
Make Sure We Have Your Email Address
We will keep you up to date with the latest club, fitness and nutritional information. If you’re dropping out of your exercise pattern, we will send you a reminder email as well.
Train with a Friend
This is by far one of the best ways to continue with your routine. Not only will you set regular workout times, you also won’t let your friend down by cancelling at the last minute.
Break Your Year into Phases
Taking a leaf out of the Professional athletes’ book can really help you stay focussed throughout the year. Take a look at the key dates coming up this year; holidays, half term, Christmas, Easter etc. If you know you need to be away during these times, then plan them into your training. Focussing your programme for a 6 week period will give you added enthusiasm and motivation.
Buy a Heart Rate Monitor
It doesn’t have to be all whistles and bells. For approximately £30 you can gain vital information about your performance. Your exercise intensity can be set as a heart rate and the cardio machines can actually be linked to your monitor to ensure you are training accurately. Your heart rate is a great indicator of fitness, tiredness and forthcoming illness. Your programme will actually take down the intensity if it sees you’re working too hard.
Don’t do the Same Workout Every Time
As the old saying goes – variety is the spice of life! Your Technogym key can hold 365 different programmes to suit your needs. Many members have three programmes, all different lengths to ensure they can fit their training into their lifestyle.
Rest is Just as Important
Getting the appropriate levels of rest is equally as important as your exercising. Without adequate rest you will become run down, more susceptible to colds and will undo all the good work you are putting into your training.
Not just an industry buzz-word, functional training is going back to basics and involves using dumbbells, stability balls and large full body exercises in a way that we would in everyday life. They offer a fantastic array of exercises and the results seen by using them are incredible. Check out our studio timetable for a full list of classes.