A lot of guys hit the gym regularly, throw some iron around, work up a decent sweat with some cardio, maybe check out the babes in the spinning class, and call it a day. And then wonder why - when they're more serious than most guys about training - their "keg" isn't sculpting down into a six-pack.

According to professional triathlete, Eric Harr, your mental focus is key to your physical success. And what you do immediately before and after your workouts is just as important as what you do during your workouts.

Here are six tips from Harr that he uses regularly when training for triathlons, and that other pro athletes use when they're getting ready to start the season. Some may seem counterintuitive, but they're time tested strategies that have been used by pro trainers for years. And they can mean the difference between getting results, or spending your life as Flabby McFatass.

1. Pre-Workout Preparation (60 minutes prior to your workout):
You may not consider what you do an hour before your workout as an important part of your workout, but it is. This includes arguing with Milt in Accounting over your budget an hour before going to the gym, or eating that leftover danish from the sales meeting at 4:30. Food and stress levels can determine how much benefit you're gonna get from your workout. And how easy, or hard, it'll feel.
Harr says doing some deep breathing exercises will reduce stress levels before you hit the weights, and you should hydrate your body by drinking two 8-ounce glasses of water. Remember: if your insulin is up, you won't burn fat as efficiently. Carbohydrates and sugars elevate your insulin levels. So Harr recommends eating quality protein or fat before you train, to stabilize those levels and provide you with longer-lasting energy during exercise. Save the banana and the smoothie for after your workout, when your body needs the sugar to resynthesize muscle glycogen.

2. The Warm-Up (the first 10 minutes):
Most guys think warm-ups are for girly-men and old ladies, but the truth is they're essential to your program. Think about every pro sports event you've ever been too. Every athlete is on-field before the game going through warm-ups. Gradually easing into a workout reduces the chance of injury (it always seems guys who've ever pulled a groin muscle all of a sudden understand the importance of warming up), turns on your aerobic fat-burning metabolism and makes your workout feel easier.

Harr says, "You should start slowly and break a sweat by the end of 10 minutes. Let me repeat that: You should start slowly and break a sweat by the end of 10 minutes. That means you need to consciously focus on easing gently into your workout." This seems counterintuitive to guys who think they have to walk into the gym and immediately start pounding away. Do that, and you've blown your workout.

3. The Listening Phase (5 minutes):
John Douillard, Ph.D., author and director of player development for the New Jersey Nets, discusses the "listening phase" in his book "Body, Mind and Sport" (Crown, 1994). Few people know about this phase, but it is the most important part of your workout. Every pro athlete pays close attention to it, and so should you.

The point of this part of your workout prep is to "become sensitized to exactly how much exercise is beneficial for you (that day)," writes Douillard.

Harr says to spend about five minutes tuning in to the signals your body is sending you. Focus on deep, slow diaphragmatic breathing, and determine how "ready" your body is for exercise. This is no touchy-feely, Birkenstock-wearing, Dr. Phil-spouting, nonsense. If you're exhausted or distracted, it's better you tune into that and ease off. Save the hard workouts for when you're sharp and rested.

4. Main Workout (15 to 45 minutes, or more):
Based on what you "heard" during the listening phase, you can either go longer and harder, or you can cut the workout short. Some days, your body and your mind are raring to go. That's when Harr recommends you open up the throttle and push yourself. If you feel your body just isn't ready, respect that. And back it down a bit.

On these "off" days, Harr suggests you take it easy and go through the motions for 20-30 minutes. Then hit the Jacuzzi and then having some ice cream or a piece of cake. He's serious. "You're doing two things here," Harr says. "First, you're ensuring long-term progress by respecting your body's short-term messages. Second, you're maintaining positive associations with exercise, which is vital to sticking with any fitness routine. If you push through hard, painful workouts when your body isn't ready, you're going to associate pain with exercise — and nothing can be more detrimental to your long-term fitness results." I guess you should leave that "No Pain, No Gain" t-shirt in the closet.

5. Cool-Down (at least 5 minutes):
The ideal cool-down is five to 10 minutes of easy walking, swimming or cycling. Harr says this is an essential part of your workout because it brings your body back to mental and physical balance. It's also important for recovery and injury prevention because it loosens your muscles and gradually lowers your blood pressure and heart rate. (Unless that aerobics instructor with the implants and spandex sports top is jogging on the treadmill next to you.)


6. Post-Workout Recovery:
One reason why you feel run down and tired after exercise - and later in the day - is that you disregard the post-exercise meal. Your muscles use carbohydrate fuel called glycogen during exercise. After moderate or strenuous exercise, your blood-sugar levels are bottomed out, which leaves you feeling wasted. Harr says the trick is to get 50 grams of carbs into your body as quickly as possible. That's roughly one bagel, two bananas or three scoops of ice cream. Wash it down with 16 ounces of water to replace the fluids you lost during your workout.

By bringing your head into your workout - and focusing on more than out benching the next guy every time - you'll get better results from your training in less time.