4. Go easy on the cardio
Cardiovascular training has a place in every programme, but if you do too much, it can actually be detrimental to your muscle tone and gym performance, especially if your nutrition and other recovery approaches aren’t perfect. Try sticking to two short, intense, interval sessions each week, and if you also do regular walks, that should be enough cardio for you.
5. Maximise recovery
Perhaps more important than what you do in the gym is what you do outside the gym, after your workout. Nutrition, sleep, hydration and relaxation all play a big part in helping you get the most from your workouts. Sleep is the big one and improving it will make a significant difference. Aim for seven to nine hours per night.