If you have found time in your busy schedule to hit the gym here are some things you can do to achieve maximum results. Taking advantage of the following strategies to burn fat, tone muscles and get in great shape.

Refuelling before exercise

To maximize your workout, you have to maximize your nutrition. Research has shown that what you eat before exercise can play a big role in the results you get. It is suggested that 30-45 minutes before your workout, eat a combination of complex carbohydrates and protein. Examples include poached eggs on whole wheat bread, chicken salad or raw muesli with natural yoghurt and fruit. Eat snacks to prevent fatigue.

Stay hydrated

Dehydration during exercise can cause dizziness and fatigue. Even before arriving at the gym, ensure you are well hydrated and have breaks during exercise to rehydrate with water. This will help you maintain the intensity you need to maximize your calorie burn.

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Cardio workout

It’s all too easy to spend most of your time walking on a treadmill, but if you spend more than 20 minutes on, this you could be wasting your time. If your fitness goal is to burn fat and tone up, the best way to do this is to incorporate interval training. The benefits of high intensity interval training are that it takes much less time than traditional cardio workouts and burns fat more efficiently. For a Gym Dublin, visit https://southsidegym.ie/


Did you know that doing weights in the gym has a lot of advantages to help in weight loss? When you do resistance training it builds muscle that will continue to burn a higher amount of calories well after you have left the gym. Another advantage of strength training is that it keeps your muscles in shape so that they look tight. Use a variety of weights to work different muscle groups and keep reps until you feel the burn.

Warming up, cooling and stretching

A warmup and cooling consists of 5-10 minutes mild-moderate activity that uses large muscle groups. It prepares the body for exercise gently, gradually increasing the heart rate and circulation. Without stretching the muscles shorten which strictly limits your range of movement and makes you more susceptible to injury.

More is not better

If you utilize your time properly during exercise, 45mins to an hour is all it takes. More than this means you probably do not work hard enough to bump up the intensity of your workout. On the other hand, if you work out at a high intensity for more than an hour this can put you at risk of injury and fatigue.

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Get expert advice

If you’re not sure what to do and do not get the desired results, consider getting a personal trainer. They will design specific exercises to ensure you achieve your health and fitness. Sometimes the coach will work with another person or group can make the kinds of sessions more enjoyable and affordable.