Getting back into exercise, this is for you :)

Just starting to get back into the gym, it's inspired me to share some of the tips and tricks that I've learnt along the way. Bear in mind that my goals are to get an efficient workout in a relatively short amount of time. Typically, I try not to spend more that one hour in the gym.

1. DON'T let your ego get the better of you. When you're getting back into it, don't go too hard and increase your risk for injury. Build a solid foundation for the gains to come by focusing on form even if it means lifting lighter or making modifications to your routine.

2. Keep it interesting. Mix up your routine, try new movements and techniques. Try taking shorter rests, doing super-sets and dynamic movements like bent over rows, leg-ups or chin-ups in between sets. You'll see more efficient gains if you keep your body guessing and target multiple muscle groups.

3. Fuel your body. It's imperative that you eat a balanced diet that includes whole foods, healthy fats and enough protein. Experiment with food and find what works for you. Personally, I don't use protein powders anymore because of all of the added chemicals that's in most of them. Eat eggs, high-protein yoghurt and nuts as a substitute. As a side, the Mediterranean diet is scientifically the most beneficial to human health.

4. Cardio. No matter what your fitness goals may be I would highly advocate finishing off a heavy weights session with 15 minutes of moderate intensity cardio. The benefits of cardio are numerous and include increased blood flow to the brain, increased fat burning and stamina to name a few. Play some motivational tunes, music you enjoy can enhance stamina by as much as 15%.

5. Do it primarily for you. Don't be fuelled by the need to impress others. Invest time in your health and well being because ultimately you're worth it.

Thanks for reading. I hope you got something out of this and good luck!