Going to the gym can include all the feelings – everyone starts somewhere, and that’s the most important piece. A fitness journey in the gym is also going to look different for each person, as it should. How often should you be in the gym? What does your gym routine look like, or how do you want it to look?
Starting With The Basics: Frequency And Duration
It’s important to bring it down to the fundamentals of getting into the gym. Frequency is usually determined by fitness goals, schedule, current fitness level, and any other concerns. As you can probably determine, time spent in the gym per session is inclusive of many important factors such as goals, type of workout (impact level), availability, personal preferences, etc. There are some people who can easily spend three hours in the gym or those who need to be in and out.
How Often Should You Visit The Gym?
Finding the right balance between gym frequency and duration is crucial to achieving fitness success. So, keep in mind that your fitness routine should be geared and designed towards maximizing your goals vs. depletion.
Tips:
- Incorporate resistance and cardio training.
- Allow for recovery time – you have to prioritize recovery in order to keep the recovery.
- Be realistic about the time and energy you have. Take the time to seriously consider how much time and energy you have in your tank. Set yourself up for success.
The Ideal Duration For Each Session
After taking a look at your schedule, goals, and what’s realistic, it’s good to follow specific guidelines based on desired goals.
Tips:
-general fitness: 3-4 times per week with 30-60 minute session
-to build muscle: 3-4 times per week with a 60-90 minute session
-to lose weight: 4-5 cardio sessions per week for 30-60 minutes + strength training 2-3 times per week
Setting Clear Fitness Goals
Goals are your friend when it comes to fitness. The scale can only provide a one-sided conversation with yourself. Fitness goals include being able to do two more reps than last week, feeling more energized in the morning, and or getting through a boxing class with stronger punches. Clear fitness goals must be incremental, realistic, and consistent in order to set the pace for success.
Weight Loss Vs. Building Muscle
There is so much information out there about how to lose weight or build muscle. It can be confusing and overwhelming. It is important to figure out the basics when it comes to weight loss and building muscle. Also, it will require a good amount of trial and error. You must see what works best for your body.
Weight loss:
First and foremost, make sure you’re ready and take a look at the bigger picture. Additionally, long-term weight loss takes significant time and effort. Weight loss is premised on burning more calories than you’re taking in. So, there are many ways to go about losing weight, but it all comes down to burning more calories than being consumed.
Building muscle:
Let’s preface this by stating that developing an Arnold-esque physique takes decades of gym hours, nutrition, and dedication. But building muscle doesn’t have to be incredibly complex. Moreover, one of the best ways to understand what muscle-building actually is through an increase of muscle cells & a process that often begins with resistance training. So, our muscles experience growth with exposure to progressive overloading – aka push your muscles hard over x amount of time. For example, increase weight for arm curls by 2 pounds every month.
The Role Of High-Intensity Workouts For Gym Sucess
High-Intensity Interval Training workouts are a very ideal training method for losing weight, building muscle, and learning how to navigate what works best for your body. Moreover, HIIT workouts are all about quick movements, getting the heart rate up, and incorporating fundamentals of weight training with cardio and short resting times.
HIIT is notorious for being efficient, fun, and killer for your goals.
Understanding Muscle Groups And Split Routines For Gym Success
Training splits involve focusing on different muscle groups on different days. This is a great way to enhance knowledge, intentionally design your training & avoid overtraining. Typically, a muscle group and split routine are based on your fitness goals, availability, and understanding of your body.
For example: *workout split for 3 days a week*
Mon: Upper body
Wed: Lower body
Friday: Full body + cardio
*Workout split for 5 days a week:
Mon: Back
Tues: Cardio + core
Wed: Quads
Thurs: Shoulders + Chest
Friday: Active recovery
Saturday: Glutes + cardio
Ultimately, give yourself enough time to figure out if the split is good for you. Do you feel stronger? Do your clothes start to fit differently? What’s your mood?
Incorporating Rest Days For Gym Success
Overdoing it in the gym and putting your body into overwhelm isn’t going to get you to your goals faster. So, prioritize how you feel, allowing your muscles to recover, giving them the right nutrients, and resting when your body tells you to rest.
The Power Of Cardio And Strength Training For Gym Success
Cardio training is incredible for your endurance, cardiovascular health, mental health, and shedding calories. Strength training is structured for growth, burning fat and also endurance. Moreover, combining the two styles of training makes the ultimate routine.
Boxing: A Dynamic Addition To Your Routine
Why Boxing?
Boxing is a comprehensive sport that is strength + cardio in one. It is a stress reliever, two-for-one cardio & and improves overall fitness. Moreover, boxing works all the smaller muscles that you’re not used to using on a regular basis. Also, it works your back, shoulders, arms, legs, and core. So, you can burn calories, improve coordination & always stay entertained.
Tips For Improving Punching Technique
There’s always something to learn when it comes to punching. So, make sure to take the time to understand the mechanics of each punch and the breathing technique that must go along with it, and practice, practice, practice! Keep going with different drills and coaches that challenge you.
Additional Resources For Gym Success:
You don’t have to transform your fitness routine overnight. Instead, take the time to wholeheartedly review your workout routine and focus on how to transform. Also, you don’t have to be the “best,” but you just have to be ready for your transformation.
CTA:
If you’re feeling pumped and ready to elevate your gym experience, consider adding a touch of boxing finesse to your routine. The BXNG Club, a top-tier fitness center, offers classes and workouts tailored to mold you into your fittest self. Don’t just aim for success; guarantee it with The BXNG Club’s expertise and dynamic training programs. Dive in, pack a punch, and achieve those fitness goals!
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