1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym.
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training.
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories.
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!”
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel.
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale.
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez.
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out.
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training.
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories.
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!”
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel.
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale.
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez.
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out.
Separating truth from myth can often be difficult in the muscle building and fitness realm. Everyone has an opinion, and often these opinions are based on rumors, misinformation, or a 10 second blurb overhead on the nightly news or radio. Many supplement myths remain prevalent, despite the fact that these myths have been extensively studied and proven to be wrong.