Amp Up your Workout

Forget chatting and reading - to get the best results from your workout you need to focus. Here's how to make the most of your gym-time.

Endless Reps

Doing countless reps with a light weight won't do any good other than increasing muscle stamina. For best results, use a repetition range of 10 to 15, using a weight that allows completion of the allotted reps while still providing a challenge.

No Plan

Planning a workout helps you use your session efficiently: you won't waste time wondering what's next. It's also easier to keep track of your progress. Use a heart-rate monitor. It will indicate the amount of kilojoules burnt during a session, which could be logged and used as a reference and platform for your next session.

Bad Technique

Bad technique will result in an ineffective workout or even an injury that can set you back for weeks. Use equipment and weights that you can manage. Trainers are on hand at most gyms to help you develop the proper techniques - ask them.

Socializing

Working out with a friend can often motivate you to maintain your exercise regime. However, friends can also be a distraction if they don't show up for workout sessions or talk too much. Work out with a friend who is as focused as you are and well matched in terms of fitness, commitment and ability. Set aside a certain amount of chat time, and agree to keep the rest for training.

Sameness

Always doing crunches on the floor or a flat bench in the same sets and reps won't extend you. Try reverse crunches, crunches using a Swiss ball and crunches alternating elbow to knee. Focus on using all your abdominal muscles in each session and train opposing muscle groups. For example, strengthening your lower-back muscles will help support and tone your stomach muscles.

Reading

Reading or watching TV can distract you from the intensity and intention of the workout. Mix it up. Experiment with free weights and body-weight exercises Do three different exercises one after the other without a rest. Do two to three sets of these, then take a break. Listening to high-energy music is also a great motivator.

Being Muscle Specific

Don't think that simply working out on the Stair Master for hours will tone your tush. Unless you're a body builder trying to bulk up specific muscles, it's pointless to use an exercise machine that focuses only on certain muscle groups. Use dumbbells and do compound exercises that work more than one muscle group at the same time. This will save time and burn more kilojoules. And it's ideal for weight loss, shaping and toning.