How to Structure Your
Gym Workouts For Best Results!

Here's how to structure your gym workouts so you can burn up to 3 times more body fat and lose weight faster than ever before! If you follow the diet and exercise plan as outlined in this website, you will be amazed at how quickly your body will change.

Most people who follow exercise plans are disappointed with the results they achieve. However, once they understand how to structure their exercise plans correctly and combine their gym workout with a suitable nutritional plan, they will be amazed at how quickly their body can change.

Firstly, you need to understand that if you want to get the best possible results from your exercise plans, then you need to exercise consistently. This means performing a gym workout at least 3 or 4 days a week and then, on your 'off-days', performing some aerobic exercise as well.

Gym Workouts

For maximum fat-burning and weight-loss effects, your exercise plans should consist of both resistance exercise and aerobic exercise and must be structured in a particular way in order to promote the greatest amount of fat burning in your body.

Here is how to structure your gym workouts:

Before going to the gym

Before heading to the gym, take a thermogenic supplement. If you are performing your workouts first thing in the morning then simply take it before going to the gym. Alternatively, if you are exercising at some other time during the day then take it 30-60 minutes before commencing your workout.

Not only will a thermogenic give you an energy boost but it will also speed up your metabolism, which means your body will start burning fuel at a faster rate, it will also force the fat cell cells in your body to release stored body fat into the blood stream. This may then be used by your body during your gym workout.

Warm up first

When you get to the gym it is important to warm up first. This simply involves performing about 5 minutes of aerobic exercise on one of the aerobic machines, i.e. stationary bike, stepper, treadmill, etc. The warm up is designed to simply prepare your body for the exercise. It increases your body temperature, increases blood flow to your muscles and gets the joints lubricated. The warm up may also reduce your risk of injury.

Resistance exercise

After completion of the warm up it is time for the resistance exercise component of your gym workout. This should consist of performing a series of exercises designed to target specific muscle groups in your body. It doesn't matter whether you are a beginner or an advanced trainer, the format of your gym workouts always remains the same.

Beginners will generally perform a whole-body workout whilst advanced trainers will generally perform a 'split routine', which is where different muscle groups are targeted on different days.

No matter what type of routine is being performed, it shouldn't last longer than 40 minutes. Also, this component of your gym workouts should be performed in a standard fashion, i.e. perform a set, rest, perform a set, rest, etc. There is no need to alternate between a resistance training exercise and an aerobic exercise station as is done in 'circuit training'. You can certainly do that if you want to but it is not the ideal situation. Our goal is to maximise fat burning and the best way to do that is by simply performing all of the resistance exercises first.

Performing all the resistance exercises first (before perorming any aerobic exercise) means that your musccles' energy stores will be maximised. If you perform aerobic exercise in between each set of resistance exercises, some of the muscles' energy stores will be depleted which means that your strength levels may be reduced in the subsequent exercises. As a result, the benefits you gain from the exercise may also be reduced. Also, as we will cover in a moment, maximum fat burning will not be achieved by alternating resistance exercises and aerobic exercises because your body will not be in a 'mildly hypoglycemic state', which is the ideal state to be in for maximum fat burning in your body.

Aerobic exercise

After completing your 30-40 minutes of resistance exercise it is time to perform the aerobic exercise component of your gym workout. This can consist of any type of aerobic exercise, it is up to you. Ideally, interval training is the most effective form of aerobic exercise, but even more important than maximum fat burning is sustainability. Interval training is hard work! Therefore, I normally suggest simply performing 'steady-state' aerobic exercise as opposed to interval training. If you want to perform an interval training workout on your 'off days' occasionally then fine, I just find that most people can't sustain doing that style of exercise long term.

The aerobic exercise component should last around 20-30 minutes. There is no need to exercise for longer than this and it is important not to have the entire workout last longer than about an hour. If your gym workouts last longer than about an hour then the level of cortisol in your body starts to rise and this can have a negative effect on your results.

By performing the aerobic exercise component of your gym workouts after the resistance exercise component, your body will burn more fat. This is simply because resistance exercise component will burn off more carbohydrate because it is a high-intensity form of exercise. This means that when you perform the aerobic exercise component your body will be in a 'mildly hypoglycemic state' (low blood sugar). Plus, as a result of taking the thermogenic you will also have high levels of free fatty acids in your blood stream and this means that your body can use these fatty acids as the main source of fuel during the aerobic exercise component. Your body can use either fat or carbohydrate as a fuel during moderate-intensity exercise and since the carbohydrate level in your body is low, it will mainly use fat!

After the workout

Once you have completed the entire gym workout don't eat or drink anything (except water) for 20-30 minutes. You may simply want to go home, have a shower and get changed. After the 20-30 minute 'post-exercise window' you can have your next meal. It is important to have the 20-30 minute break post-exercise because it will help you burn even more body fat. This is because your blood sugar level will still be low and the level of free fatty acids in your blood stream wil still be high. Plus, your metabolism will still remain elevated for quite some time post-exercise. This means you will be able to burn quite a lot of fat during this time.

I hope this article has given you a clear understanding as to how and why to structure your gym workouts in this way. If you would even more information about how to get the best results from your gym workouts, then get a copy of my e-book Look Good, Feel Great! It contains everything you need to structure your diet and exercise plans for the best possible results!

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