Working out is necessary to improve your health and maintain body metabolism.

However, just because you go to the gym routinely, doesn't mean you are doing it right.

Are you one of those people who has spent so much time and energy in the gym, and yet you haven't got the kind of body you wanted?

If yes, then you're in the right place.

In this article, we're going to give you 7 actionable tips that you can implement today to maximize your workouts.

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Just going to the gym alone does not guarantee results.

There's nothing more common than hearing a beginner says "I've gone to the gym for a couple months, but I don't see any results".

When it comes to getting the kind of body you want, going to the gym is only ONE part of it.

Here are a couple reasons that will prevent you from getting the results you want:

1. Your diet.

Your diet matters more than the workout. Period.

Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work!

You can't just expect to eat anything you want and then lose weight.

Include more protein your meals and simply avoid refining carbs.

2. Your metabolism

You have to adjust your calorie intake according to your fitness goals.

If you want to lose weight, then you should aim for calorie deficit, and vice versa.

To sustain your weight, you need to calculate the base calorie requirement, which is known as Basal Metabolic Rate (BMR).

BMR for men: 10 × weight (kg) + 6.25 × height (cm) - 5 × age(y) + 5

BMR for women: 10 × weight (kg) + 6.25 × height (cm) - 5 × age(y) – 161

For example, if you are a man of 40 years, weighing 90 kg, and 177.8 cm (5ft 10 in) tall, your BMR will be around 1,830 calories daily.

So you will only need to eat around 1300 calories daily if you want to lose weight.

Actionable steps for maximum workout results.

If you have nailed the two things above, now it's time to put in the work.

Here are the 7 tips to maximize your workout:

1. Create a song or podcast playlist.

Sometimes, listening to music or podcasts that you like could put you in that zone where you are just pumped to exercise.

It allows you to focus and be more energetic, especially if you are listening to something that is upbeat or motivational.

With that in mind, you must always keep your phone in your pocket and don't let it distract you from working out.

2. Keep yourself hydrated

When you workout, you are going to burn so many calories and be full of sweat.

Always have your drinking bottle with you and get some water after you finish each set.

That way, you will be hydrated throughout your workout session and get the full benefits of being more energized as a result of drinking water.

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3. Don't forget your post-workout supplements

If you are consuming protein shakes or any other post-workout supplements, then bringing them to the gym is a must.

Put them in your bag all the time, so you don't forget.

Your post-workout supplements work best when you take them right after you finish your session.

4. Work out with a friend

This might be counter-intuitive, for some people prefer to workout alone than with friends.

However, if you could find someone who is accountable and has the same goals as you, then working out with a partner would benefit both of you.

You are going to push each other, and time will pass by quicker than you think!

5. Stick to working out for 60 minutes max

If you are working out for more than 60 minutes, then chances are, you are not really working out, or you are just not doing the right way.

You should feel exhausted and full of sweat after spending 60 minutes in the gym.

Instead, increase your workout intensity and finish the session in 60 minutes.

6. Lift heavier weights

One true sign that the weights are too light is when you can do more than 12 reps in one set.

Once you get the right form, consider going for heavier weights where you can only do 6-8 reps.

That way, you will push yourself and burn more calories.

7. Change your workout routine

There will be times where you don't feel like wanting to go to the gym, and that is completely normal.

With that being said, it is necessary for you to consider changing up your routine once a month so that your workouts don't feel like work.

Why don't you write or make a plan in your journal about your next month's exercise routine?

Sounds like you have something to do now...

The ideal workout plan

Now, if you take all of the tips above, the ideal plan would be to workout 3 - 5 times a week.

We recommend you to do 2-3 times of strength training per week and about 1-3 times of cardio.

You will also need to get a protein shake before and after the workout.

Remember, it's all about being consistent and it won't happen overnight.

Want to know how to get the most out of your smoothies?Click the button below to get our FREE smoothies checklist now!


Working out is crucial for your health, and you should take it seriously by maximizing each session.

So, which one is your favorite tip? Let us know in the comment below!

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