If you're current exercise program isn't giving you the results you're after, read on.
The team behind 98 Riley Street know how to get the most out of your body. So we sat down with the boys behind Sydney's toughest gym to find out what it really takes to not only smash your fitness goals but surpass them too.
1. Set high but achievable goals
Before you even start your fitness journey, it’s important to sit down and set realistic goals that require dedicated discipline, motivation and hard work.
"[You want a program that's] designed to push you to your optimal potential, while ensuring your physical health isn’t compromised in the process. Set the bar high to ensure progress is consistent and quickly recognisable. Think, a change in physique, as well as noticeably improved strength and cardiovascular abilities during training," says 98 Riley Street Gym Founder Chris Feather.
2. Stick to your weekly gym structure
Your physique will transform, so long as you stick to your weekly routine.
‘The best way to optimise results by increasing strength and shredding unwanted body fat is by sticking to a strength and conditioning based program," suggest 98 Program Director Kevin Toonen.
"Try alternating strength and conditioning days to allow for optimal recovery, while improving each energy system."
The best thing about regularly exercising? You'll also sleep better at night. Research published in the Journal of Clinical Sleep Medicine found getting into a great fitness routine can improve shuteye at night.
3. Get knowledgeable and continue to learn
Why are you doing what you’re doing? In order to achieve your best physique, it’s key to understand why you’re training the way you are. It’s a constant learning streak and this should excite you!
"When clients understand why they’re training certain ways and targeting certain energy systems, they’re able to reach their potential. At 98, we strive to ensure our clients understand more than just the workout exercises, and rather the intention behind each exercise and where it sits in the big picture," Chris explains.
4. Hold yourself accountable
To know where you’re going, you need to know where you currently stand. In order to achieve your fitness goals, it’s vital to check in with yourself periodically. Forbes states that just 8 per cent of people actually achieve their resolutions due to lack of accountability.
"Quantitative, comparable and accountable results are the difference between failure and success. Celebrate your progress and set expectations for where you need to be," adds Kevin.
Whether you’re working out with a spotting partner, a group or on your own, progress comes easier when you surround yourself with like-minded people working toward similar goals. "Online programs like ours allow individuals with similar goals to gain access to one another from across the globe. We do it because it works," adds Kevin.
Research published in the journal Obesity found that training with partner could increase weight loss and improve your fitness. Scientists say spending more time with a fitter individual can help your weight loss journey.
6. Push your boundaries – both mentally and physically
Get comfortable with being uncomfortable. The more you’re able to test your own boundaries and push yourself that one step further, the closer you’ll be to achieving your goals. Chris shares, "Nothing comes easy. It's about overcoming that mental barrier and pushing yourself to success."
To find out more about 98 Online, click here