Tips to help you get the most from your gym workout

• Eat a light snack one to two hours before your workout. This provides the energy you need to push yourself and allows your body to burn more calories. It also prevents fatigue, dizziness and nausea. A banana or any fresh fruit is ideal.
• Drink plenty of water before, during and after workouts. Keeping hydrated increases endurance, prevents injuries and aids fat loss. Results has a wide selection of fitness and energy drinks.
• Use proper tempo for strength training: take about four counts to complete each repetition and focus on squeezing the muscles. You'll work harder, get stronger and leaner faster. Never rush your exercise routines.
• Plan your workouts ahead and schedule them into your diary and lifestyle. Making time for yourself is just as important as making time for your job and your family. Scheduling also helps prevent excuses and other commitments elbowing your fitness aside!
• Keep it simple. As you become fitter you’ll find that you’re able to do more. Strive for consistency, not perfection. This applies to regular visits to your Results club also.
• Strike a balance between strength training, cardio and stretching. You'll improve your flexibility faster, prevent injuries, and burn more calories when you address all aspects of fitness – especially the ones you find more challenging.
• Manage your stress levels. Reducing stress will reduce fat and help you eat less junk food. A stress-free life will give you more energy for working out. Exercise is a great way to release stress, but so is taking time out to enjoy what you love.
• Challenge yourself a little bit more each work-out: add extra reps, a little more weight or a tougher cardio interval. Pushing yourself each time is what causes your body to respond and change – and will help you reach your goals more quickly.
• Set achievable and enjoyable goals. One more push-up per week, more veggies each day, one fun healthy walk per month, a fitball class. Having short-term goals keeps you moving forward positively towards your ultimate goal.
• Don’t over-do it. You can’t get into shape overnight, so take it easy and progress steadily and safely. Your body responds better to subtle changes; keep that in mind when increasing weight, running more miles and trying new stretches.