PhD Nutrition Athlete Adam Adshead is Brazilian Jiu-Jitsu expert and coach based in Manchester, UK. Check out his top 10 tips for reaching your fitness goals!
1. Have realistic goals/expectations. Many people think they're going to conquer the world in a few weeks. Make sure your goals/expectations are realistic, that way you're more likely to keep training long-term.
2. Be consistent. Even if at first that means 1 session a week, every week. Being consistent will help you chip away at your goals 1% at a time.
3. Remember some sessions will be better than others. It's easy to think that every session has to be full of personal bests and 1-rep max lifts. Don't beat yourself up if this session isn't as good as the last one – they all go in the development pot and push you towards your goals.
4. Don't compare yourself to other people in the gym. It's You vs. You! Ask yourself “How well am I doing compared to last week, month or year?”. Everyone is on their own path and has their own goals. Comparing someone else's results to your own, is like comparing apples and oranges.
5. Plan ahead. Whether that's your workouts, training schedule or food preparation – the more you plan, the more efficient your time at the gym will be. Great efficiency = great results.
6. Sort your diet out! Be aware that what you're consuming in and around training is as important as your workout. As they say “You can't out-train a bad diet”.
7. Stay hydrated. This is an easy one but often overlooked. Hydration is linked to improved performance and will help your digestion too.
8. Warm-up and cool down properly. A lot of people focus on their workout but don't do a proper warm-up or cool down. Both are really important, so spend some time getting into the habit of doing them.
9. Sleep as much as you can. Going to bed earlier or sneaking in a power-nap will not only do wonders for your energy levels but help you tap further into the restorative properties associated with sleep.
10. Make the most of your time whilst at the gym. Why be good, when you can be great? For some that will mean spending less time socialising/talking whilst training, for others it might mean an extra set or planning more. Regardless, use your time more constructively and you'll be surprised with how it will boost your results in the long run.