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Gym Tips
Usually using collars (metal clips to hold plates in place on barbells) is policy at a gym, but I don't always. When I know I'm comfortable with the weight I'm using and am sure the plates won't slip off, I purposely don't use the collars. As I'm doing the exercise and when I'm done, I check the positioning of the plates. If one of them starts slipping, I know I am not doing the exercise evenly and have to adjust. For instance, if the left plate has slipped after I've done a set of squats, it means I've been overcompensating with my right leg making the right leg do more of the work. I know for my subsequent sets, I have to concentrate on using my left leg just as much as the right. Same goes for chest or any exercise with barbell and plates.
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It's easy to get in a rut. Your mind and body become bored when repetitiously following the same schedule week after week after week. Change your workouts around every couple of weeks and throw in different exercises. You need to shock your muscles. I have four different workout routines, included in my book, with two most popular and another two I throw in to really shake things up.
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Another way to avoid gym burnout, when the climate is warm, try to throw in one day of outside activity and stay away from the gym. Jogging, walking, tennis, rollerblading, bicycling, join a softball or volleyball league, do some gardening, wash the car, any activity outside of the gym. In inclimate weather, there's always bowling, indoor volleyball, and other indoor activities.
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If you really need to, just relax, let your muscles rest if you're over tired. I used to force myself to the gym no matter what. Now I listen to my body -- if I need rest, I'll take the day off and get to bed super early. Sometimes, you might need to take a week or even two off with perhaps sporadic workouts or different activities and that's fine. If you're facing a burn out, taking a little time off can do wonders and you'll feel much better when getting back to your gym workouts. It took a long time for me to realize that.
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On the other hand, don't let a bad mood keep you from the gym. If you're tired that's one thing, but if it's a bad mood, you can drastically improve it after a good workout. Feeling angry can produce a good intense weight workout. Channeling anger works really well in the weight room. It's more difficult to get into a workout when feeling down, but just put your headset on, forget your worries and work it out with the weights or a good cardio session, or both. The endorphins will kick in after a while and most likely, you'll end up in a much better mood when you're done. At least I usually do.
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Instead of standing and waiting, letting your muscles get cold because someone is using the equipment you need, stretch nearby, change the order of your exercises or find a similar piece of equipment.
Using common sense and courtesy at the gym.
Although some of these things may seem obvious, they have all been experienced by me or people I know.
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Use clean towels to cover the equipment, tag side down. This is considerate for those who use the equipment after you, as well as to protect you (I've heard not so nice stories about rashes)!
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If you do sweat on the equipment, or find sweat on equipment you want to use- yuck! Use the gym's disinfectant spray and paper towels (usually found by the cardio equipment) to clean the equipment off.
- If you are not using a piece of equipment, do not make it appear as taken by using it to hold your water bottle, etc.
- It's always nice to put the equipment (barbells, dumbbells) back to where they belong for the next person.
- When using dumbbells, step back away from the rack to do your sets. All too often, people will pick up the dumbbells and do the set right at the rack and mirror preventing others from picking up or putting back dumbbells in that area.
- Double check, reapply if necessary your deodorant before heading off to the gym.
- Ben Gay at the gym can be downright tearful to those around you. Try something odorless when at the gym, like Sportscreme. It's odorless in a white and green tube.
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