Tracy Davies UK Gym Athlete

Tracy Davies is the UK's Ultimate Female Gym Athlete - She has the fastest time in the World Gym Challenge.

Training roughly anything up to 5 hours per week - Tracy has a strict regime she sticks to balancing high intensity sessions, strength endurance and aerobic conditioning.

So here are the 10 Golden rules to become a successful Gym Athlete

1. Record your results daily. Each workout is a stepping stone to progression. Always measure what you can do.

2. The hall mark of a gym athlete is somebody who wears a watch in the gym. Not just one to look at for the time, but actually recording of their training by using a timed format.

3. Structure your training so that you can reflect on what works and what doesn't.

4. As soon as you have done a challenge set a benchmark to improve on . After each challenge is completed, record it and try to do better at on another occasion at the gym.

5. Getting a training partner is not as easy as it seems. If you can't find a training partner use you watch to motivate you.

6. Before you go into the gym, work to a plan. Create an event for you to do by yourself and record the results on your watch and enter them as soon as you get back from the gym. Do not waste one second in the gym.

7. Recovery from high intensity workouts is vital. Mix it up with long slow aerobic work and do not put the body constantly through its paces. You will need time to recover to improve.

8. Enter an event. Ask your gym to set up a fitness challenge at your gym and train towards it. If they won't create your own event and train towards it.

9. Look for long term improvement not short term fix. Always look long term. It takes roughly three years to perfect the body to cope with Gym Sports.

10. Comparing results is not being arrogant of your achievement. There is no one single method to training for gym sports, only your comparison of results in the event you enter.