Optimizing your Training Sessions

Trying to develop and execute a proper training plan in between a tight job schedule can be quite a bitch, especially given the limited time frame a typical employee has. But I think this is a dilemma that can be remedied when a training session is properly optimized to be an efficient use of time without any dilly-dallying. Majority of the gym-goers tend to enjoy a nice stroll by the treadmill, enjoying the scenic view of the pilates class, or having an intellectual banter with friend in between sets. Once you remove the weights and various equipments, you might think the place was a local park.

A proper and productive strength training session can usually be completed within 30-60 minutes if you remove the erroneous time-wasting activities. Of course the efficacy of a good training session is also dependent on the post-training activities and recovery, factors which will ultimately affect your eventual progress. Unfortunately these are the fundamentals that people tend to neglect, and over time, take for granted.

As a guide for gym-goers of all stages and as a constant reminder to myself, I'll list out some of the basic fundamentals for optimizing your strength training sessions:

• Keep a training log to track and chart your overall workout progress.
• Plan your training sessions with what you want to accomplish beforehand.
• Perform each training session with high intensity and minimal rest, burning enough calories therefore eliminating the need for time-consuming cardio.
• Perform whole body exercises e.g. squats, deadlifts, and cleans instead of single-joint exercises e.g. bicep curls. Whole body exercises work multiple muscles simultaneously therefore burning more calories and saves time.
• Provide your body with sufficient fuel and nutrition pre- and post- workout to encourage muscle synthesis and fat burning.
• Provide your body with sufficient rest in between workouts. General guideline is 48 hours of rest for each muscle group which was worked. Sufficient rest would ensure that the following training session is performed at a near-maximum capacity.
• Maintain perfect form without cheating (Exception could be made for the final go-for-failure rep).
• Listen for cues from your body e.g. If you're tired, then go lighter for this workout or rest. If you feel that you're capable of lifting more, then go for it! This will maximize your workouts without wasting your high capacity days.

If anybody has anything else to add to this list, you're welcome to drop a comment or two!