Exercise Essentials for weight loss

Whether you are a mixed martial art (MMA) star or a runner, one thing rings true: a healthy workout plan should yield results that are commensurate with the effort input. Working out for long periods without seeing any results can be very frustrating, which can even become the reason why you’ll lose the motivation to continue working out. If this happens, you won’t be able to achieve any of your fitness goals.

Instead of dreading your workout, you should streamline the process to ensure the gym adds value to your life. This is where the five exercise essentials come in. Remember, time is of an essence, and you don’t have to waste hours in the gym. Optimize your workout results with these five essentials.

Craft a Plan

If you are making a trip to the gym without a game plan, then you’re probably wasting your quality time. Wandering from one piece of equipment to another can be a sure sign of lack of a game plan. To avoid this scenario, you need to set specific workout goals and map out your training long before hitting the gym. Whenever you’re in the gym, do you want to lose weight or are you looking forward to gaining muscles? Goals will help you to know where you’re going. And yes, training with a clear purpose enables you to strike a balance between sweating and socializing: it is good to smile or laugh a little in the gym anyway.

If you want to make the most out of your workout, creating a plan is essential, which is why you should prioritize making one. If you don’t have any idea where and how to start, consider asking experts. Your doctor or a gym instructor can help you create a plan to ensure that you’ll be able to maximize your trips to the gym without compromising your health and safety during the process.

Must Read: Benefits of Practicing Martial Arts for Women

Stick to Your Schedule

It is worth noting that habits are formed- they don’t just happen by chance. Building a good workout habit involves sticking to your workout schedule. Figure out a suitable time of the day when to exercise. It can be in the morning, after work, or at lunchtime. Remember, a workout has no right time. It all depends on you.

Working out for one week will never be enough for you to see results. If you want to lose weight or gain muscles, you need to incorporate working out into your daily routine. If you’re serious about attaining your fitness goals, you should have the time to work out, regardless of how busy or tired you are during the day.


Trimming the fat

Although overlooked by many gym goers, a warm-up should be a precursor of every workout session. A proper warm-up primes your body for the work ahead. It doesn’t matter the amount of time you will spend in the gym, you need to ensure your body is exercise-ready. Skipping warm-ups expose your body to injuries, which may be detrimental to your workout progress.

Contrary to popular belief, you don’t have to warm up for a whole hour. A few minutes on the best rowing machine followed by bike riding may just be enough to get you going.


For proper results, workouts should be seen as a competition. Whether you’re competing against your own personal best or against an opponent, competing can only make you better. Having a bigger goal does not in any way hurt you. Perform as many abdominal holds as possible, and aim to do better every day. It doesn’t matter how good you are, there is always room for improvement.

Also See: 5 Things To Consider Before Choosing An MMA Gym

Track Progress

You don’t have to perform the same exercises every day as this may lead to boredom. If you know what you’ll do whenever you go to the gym, you might eventually lose the motivation to show up for your sessions. With the same training day after day, you may also hit a training plateau- a scenario in which your progress grinds to a halt. Experiencing these situations will prevent you from achieving your fitness goals, which can even become the reason why you’ll no longer have any interest in working out.

Avoid juicy gossip and keep a workout journal instead. Be sure to record all the weights, reps, and sets used in every training session. Use the record to come up with new challenging exercises.

Tracking your progress is important to determine if your effort in working out are actually going somewhere. When you track progress, you’ll know if the routine you’ve been doing at the gym is helping you lose weight. Once you’ve determined that it doesn’t, you can easily look for other routines or decide to increase the intensity or duration of your current workouts.

Bottom Line

If you’re having the same results despite regular workouts, then you need to pause for a moment and figure out where you have gone wrong. The truth of the matter is that optimizing your workout results involves working with a strategy.


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