I have spent a lot of time in the gym in my life. It seems to me that most people are lost when it comes to what they should be doing in the gym. If you are one of these people, then this article is for you. Here are seven rules that you should incorporate into your workout regimen.

Rule #1: Always Use a Partner

Not only is a good partner necessary for safety reasons, but they are also great for motivation. They can help you stay disciplined and keep you from missing workouts. Find a motivated partner and challenge each other to improve each and every workout.

Rule #2: Don't Socialize

Don't socialize at the gym. This includes staying off your cell phone. If you have time to walk around and talk to people, then you are wasting valuable time. Are you going to the gym to make friends or to improve your body?

Rule #3: Have a Purpose

Go into the gym knowing what you want to accomplish. Each workout should have a purpose. If you are there to burn fat, then work hard to burn fat. If you are there to build muscle, then work hard to build muscle. Every workout should push you closer towards your goals. You must have a workout program that is structured for you and what you want to accomplish. Once you do, go in there and give it your all.

Rule #4: Get the Right Nutrition Before, During, and After Your Workout

If you are just doing cardio, this is not as important. If you are lifting weights, which you should be, then the nutrition you consume before, during, and after your workout should be taken very seriously. Make sure you have some carbs before your workout for energy. During your workout you should sip on a carb and protein drink. After your workout, take in 30-40 grams of protein and around 50-60 grams of carbs. This will go a long way in helping your body recover and give it the building blocks necessary to build muscle.

Rule #5: Keep Your Workouts Under an Hour

Your workouts should never take more than an hour. Research has shown that after an hour, your body is no longer in a state conducive to building muscle. You can get plenty of work done in an hour if you focus and ignore distractions.

Rule #6: Use Free Weights or Cables

Studies have shown that free weights not only build more muscle than machines, but burn more calories too. Don't be lazy. Use free weights.

Rule #7: Focus Mostly on Compound Movements

Your workout program should be centered around compound movements. These are the best bang-for-your-buck exercises. They recruit more muscle fibers than isolation movements, and as a result build more muscle and burn more calories. If your workouts do not include exercises like squats, bench presses, and pull ups, then include them now.

Follow the Rules

Follow these rules and you will experience more success in the gym than you ever have in the past. If you are already doing some of these then you are doing a great job. If not, then start following these rules immediately.