You only have so much time to workout each day. To get the most out of your session, you need to maintain a high degree of focus before every set and with every rep.
Sometimes, keeping the level of focus that you need can feel impossible, especially if you are mentally fatigued from a hard day or lack motivation. Using these three tactics can help you access focus when you need it most and maintain your intensity during a lift.
1. Use Focus Enhancing Supplements
Taking performance supplements aimed at intensifying focus is an easy way to encourage more intensity in the gym, especially in the face of fatigue. There are various supplement options, many are natural, that can be used before a workout. Many athletes are sponsored through supplement companies, such as USANA Athletes, and can use the options offered through their sponsoring company. If this is not the case for you, consider these popular options.
Medium-Chain Triglycerides
Medium-chain triglycerides are high-energy fats derived from coconut that are usually ingested in the form of an oil. There is research to support its ability to enhance brain energy.
You can use concentrated medium-chain triglyceride oil or coconut oil. A popular way to take this supplement is in coffee to encourage lasting energy and focus throughout your workout.
L-Theanine
Research has shown that L-theanine, found in green and black tea, can support mental focus. An easy and natural way to use L-theanine during a workout is to sip iced tea before and during your workout.
L-theanine can also be taken in pill or powder form for more precise dosing. Choose the method that supports your situation and follow the manufacturer’s dosing recommendations.
Maca
Maca root is considered a nootropic and superfood that has been shown to enhance focus. You can take it as a pill or in powder form and add it to food or drinks. As with any supplement, consult a physician before taking it and abide by manufacturer recommendations.
2. Stop Multitasking
If you are like most people, your cellular phone is with you at all times. This allows you to be contacted in case of emergencies, look up important information instantly online and record your activities throughout the day.
Your phone can also be a distraction. If your goal is to focus, every email alert, phone call or social media notification is detrimental to achieving that goal.
Constant multi-tasking can not only drain your focus but also diminish your IQ. This makes your phone a potential obstacle to maintaining focus in the gym.
A good practice when starting a workout is to silence notifications on your phone. Also, focusing on your recovery in-between sets instead of answering an email or texting a friend can support continued focus throughout your workout.
3. Listen To Supportive Music
According to Healthline.com, music can change your workout experience, both positively and negatively. For example, loud and very high-tempo music can be a distraction during a workout, while slower tempo music can calm anxiety and encourage focus.
Each person’s experience is individual and can vary based on the kind of workout being done. You can experiment to find what type of music and how music supports your focus when working out.
Maintaining a high level of focus during workouts is a pivotal part of achieving high-quality and lasting results. Your habits, discipline and willingness to do some trial and error to find what works for you will likely be a significant factor in dialing in your focus. The three methods discussed here are solid starting points to level up your focus and performance in the gym.
