Make Your Weight Training Count!

Face it, nobody wants to spend hours in gym without some results. Fact is, you can do short workouts and make it count if you want to maximize your workout program.

Here are some tips for you who might have trained for some time, but wants better results in shorter amount of time of workout.

1. Limit your workout duration. Some people think that to have maximum results is to linger around and lift weights for a long time. Fact is, after 30 to 40 minutes, the benefits of your workout is not the same as when you start your workout in that day. It's better if you do high-intensity workout in shorter amount of time.

2. Prioritize your 'quality' instead of your 'quantity'. Doing 8 reps the right way is better than doing it wrong for 20 reps.

3. Lift your weight slowly. Weight-lifting is not a 'fast' sport anyway. According to researchers in Wayne Westcott, to lift one weight normally it needs about 1 minute. Doing the reps correctly is an important part in weight-lifting. You won't get any results when you do it wrong.

4. Breathe. The right breathing techniques can make your workout more effective. Focus in breathing out when you lift the weight and breathe in when you lower the weight.

5. Maintain a good posture. This is important to make sure that you are training your muscles instead of injuring yourself. When you sit down, sit in an upright position. Make sure your abs contracts when you're training. Pull your abs upwards and into your spine to stabilize your body. Maintain this position so that your shoulder is pulled back and your chest is contracted forward, even if you're sitting down or standing up.

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6. Avoid working out continuously. Your muscles need some rest before another training. Make sure you have some day off in your training.

7. Train with your mind. When you lift some weight, make sure your mind doesn't wander off. You have to FOCUS to what you're doing because there's a close relation between your brain, your nerves, and your muscles. This means, no cellphones during your set. Just saying.

8. Do one set to failure, but that doesn't mean you have to failure your sets repeatedly. It's better if you do just 1 or 2 sets with heavier weight for maximum results.

9. Choose a cardio that you like. If you do workouts that you don't like, you won't enjoy it. Do some fun activities like running, walking, swimming, cycling, hiking, etc.

Many research indicates that when you can focus into your training, you'll get significant muscle enhancement. Therefore, don't read, talk, or text when you're in the middle of your workout and focus your mind to each set, so that every reps and sets will be more effective and you'll get your results faster.