Your first time at the gym? It's normal to feel lost, so do some research or ask a trainer for advice! Image Credit: GYMMBOXX

Balancing a hard day’s work at the desk, taking care of your kids and even doing housework is more than enough to fill your entire week. Yet we all know that keeping in shape is essential to a longer, happier life and also results in a more focused and energetic you! So how do you balance all these things at the same time?

We approached the professional trainers at GYMMBOXX, Bedok Point, for advice on how even busy office executives and parents can get into great summer shape. Read on to find out how to achieve your dream body, or something close to it!

Tip 1: How to Not Feel Lost in the Gym

Most of us feel pretty lost or intimidated when we join a gym for the first time.

So improve your confidence by planning out your workout routine before you start. This helps even if you already know your way around the gym. Not only do you save all that time walking around, it ensures that you don’t rest for too long in between exercises.

When planning, use a combination of machines and free weights in a routine. While machines help with proper technique and movement, free weights actually require you to work more muscles for stabilisation.

We also asked Jeremy, personal trainer at GYMMBOXX about his usual workout routine as a guide - he works out 6 times a week and breaks up his training into legs, chest, shoulders, back, etc. He emphasises that lifting weights is all about proper technique and form, so do not hesitate to ask a gym trainer for help or do some thorough research on the internet before starting.

It is actually quite difiicult for women to bulk up. A little bit of weight training, when done right, goes a long way! Image Credit: GYMMBOXX

Tip 2: Weight Lifting Does Not Equal Bulking

Most women think that lifting weights leads to becoming bulky but this is actually a misconception. Women just do not have the amount of testosterone to bulk-up like men do. In fact, it helps achieve a lean and toned look with the right diet. Thus, the best way to maintain a lean and fit body is to build and maintain a certain level of muscle mass.

While cardio is important, building muscles increases the body’s resting metabolism which actually allows the you to burn more calories even during a resting state!

Tip 3: Simple Philosophy

To achieve the body you want, you need to first get into the right mind-set.

Focus, discipline and consistency are important factors when it comes to creating a routine that really sticks. Although this sounds tough, working out even if you don’t feel like it and pushing yourself to the next level takes real effort – especially after a long day. So instructors at GYMMBOXX recommend that you decide on a few specific days for hitting the gym and stick to them every week without fail.

Hint, hint, you might also want to find a gym buddy who will push you when you are feeling lazy!

One way to motivate yourself is to remember the original reason you started in the first place. Image Credit: GYMMBOXX

Tip 4: Patience

Working out and getting in shape requires time and results, which usually only appear after about 3 months, so be patient and stick with it. Sometimes getting a gym membership for at least half a year will help you stick to your goals for that initial period of time.

Tip 5: Burn in 30 Minutes

To get you started, you could use a formula like this for a quick 30 minute gym session!

Start with compound exercises (excercises that work multiple muscle groups instead of just one) of three sets each. These excercises include squats or lunges. Follow these with an upper body pull like chest-supported rows or pull-ups.

Next, you can do a superset which means alternating between two exercises – for example a lower body pull like back extensions with an upper body push like the bench press. Again, complete three sets of each excercise.

Last but not least, finish the workout with High Intensity Interval Training (HIIT) where you alternate between sprints and jogs on the treadmill or on the bike for around 10 to 15 minutes. You can also do this outdoors for a more enjoyable burn!

Start off with lighter weights and concentrate on acheiving good form before pushing too hard. Image Credit: GYMMBOXX

Tip 6: Create a Flexible Plan

If you work odd hours or need to take care of the kids after work and desperately need to workout in the wee hours, try GYMMBOXX which has a new outlet at Bedok Point. You can do a quick, no frills training session anytime of the day (even on public holidays) and is way more affordable compared to other gyms. Plus, with a $5-$7 per entry rate you don’t even have to commit to a membership. Or pay as low as $60* per month for a twelve month adult membership!  

Also, this means that "It's Raining!" will no longer be an excuse for you to skip a workout!

Tip 7: Clean Up Your Diet in 3 Ways

Busy parents looking to clean up their diet should reduce the amount of sugar they consume. This means avoiding sugared drinks and artificial food products with high sugar content. Other strategies could also be consuming less oily food and increasing fibre intake with vegetables and fruits.

The trainers at GYMMBOXX advise that the best diet for shaping up would be a balanced one with healthy carbohydrates, proteins and fats – tweaked according to your personal fitness goals.

Tip 8: Get Your Abs Back

The key to achieving abs is to eat a healthy diet and work out right! If you’ve already been doing that, you can incorporate excercises like planks, side planks and crunches to see more definition!

Tip 9: Equipment

The most useful gym equipment are power racks, multi-station Jungle Gym and unilateral machines, which can be found at GYMMBOXX.

If you require assistance, trainers are always around to give you a hand! Image Credit: GYMMBOXX

The power rack allows the user to do a range of exercises like leg raises, chin ups, dips, pull-ups, squats, bench presses and shoulder presses.

The multi-station Jungle Gym is an all-in-one equipment which features multiple stations for you to work all your different body parts.

There are also the unilateral machines, 5 power racks and free weights up to 50kg for any kind of exercise you could possibly need!

Tip 10: Technique and Safety

Ultimately, it is always good to do your research when you start weight training. Technique is always more important than the number of reps or the amount of weight you stack on. So starting with slightly lighter weights ensures that you are strengthening rather than injuring yourself. Once you have mastered the right technique, you can and should start adding more repetitions and weights to workout your muscles.

This means that it is always good to train with someone who knows what they are doing, or a trainer who will correct your form.

With that, remember to listen to your body, rest when necessary and have fun! We look forward to seeing those great summer bods around!

GYMMBOXX at Bedok Point is your friendly, neighbourhood gym! Image Credit: GYMMBOXX

More on GYMMBOXX:

The GYMMBOXX motto is “Lifting the Community” where they aim to bring fitness to your doorstep. Newly opened at Bedok Point with a 7,660 square feet facility, they hope to serve the community and provide a neighbourly, friendly and warm atmosphere catering to the young and the old of any fitness background.

With affordable and transparent membership plans, low per-entry rates, premium equipment, great customer service, and attractive personal training packages, GYMMBOXX stands at the forefront of Singapore’s fitness service industry.

For promotions and rates, visit www.gymmboxx.com.

*All information and images provided by GYMMBOXX.