Whether you enjoy them or not, workouts should achieve the most incredible possible benefits if you put in the effort. We all want to feel that our time in the gym was worthwhile, whether our goal was to lose weight or gain the mental stability and positive endorphins that exercise can provide.
However, when it's time to get serious about our workouts, most of us have yet to learn what to do first. What should I do to get ready? What can you say about stretching? I may need to start taking a supplement. There is overwhelming uncertainty, and we don't take any chances regarding our health. To get to the bottom of it, we compiled the advice of our go-to fitness professionals and the results of relevant scientific studies.
5 Tips to Maximize Your Workout Results
Read on to learn the top six ways you can improve the effectiveness of your workouts.
1. Make a Plan
Deciding when to begin your workout is the first step toward achieving your fitness goals. For many reasons, we are big fans of first thing-in-the-morning workouts. Get your daily metabolism with some exercise first thing in the morning. You get the most out of your activity because you continue to burn calories long after you finish. Morning workouts that last only 15 minutes are effective.
What, though, if you just can't fit in a morning workout because of other obligations? Of course, it's also possible that you're not a morning person. The good news is that sticking to a regular exercise routine is the most critical factor in increasing the positive effects of your physical activity. Studies show that working out in the morning or the evening does not significantly affect your results. You may benefit more from a nighttime workout regarding strength and productivity.
Regardless of your preferred workout schedule, the key to success is to remain dedicated and consistent. Make a list, put it on your calendar, and set alarms if you have to, but make sure you follow through.
2. Eat and drink well
There is some debate over whether or not you should eat and drink before exercising; however, new research suggests that you might see an improved performance if you do. Maintaining optimal hydration levels while exercising requires two things: having easy access to water and drinking whenever thirsty. Caffeine in coffee can stimulate your nervous system and improve your performance, so you should have a cup before you hit the gym.
Regarding what to eat before a workout, carbohydrates and lean proteins are your best bets. Fueling up on a low-fat meal an hour before hitting the gym can help you achieve your fitness goals. Chicken, fish, and Greek yogurt are some of her go-to proteins, and she loves to pair those with carbohydrates like sweet potatoes, rice, or beans. Scientific studies show that "carb-loading" before exercise dramatically improves performance and endurance. Add coconut oil containing MCTs (medium-chain triglycerides) if you need a quick energy boost.
3. Enough Sleep
An effective health routine heavily relies on getting enough sleep. Dopamine and serotonin, also known as the 'happy hormones,' are released and regulated during sleep. Even though these processes occur on a cellular level, brain and body function significantly impact our capacity for physical activity.
A good night's rest is the most critical barrier to a productive workout. Your disposition affects whether or not you go for a run. If you're well rested and have plenty of mental capacity, you'll be better able to lift heavy objects and execute complex motions with less risk of injury. Focus, grip strength, and stamina are just some areas that benefit from quality sleep, allowing for more consistent activity and growth. Get a good night's sleep of seven to nine hours to give yourself a head start.
4. Do Dynamic Stretches
We know stretching before a workout seems like a no-brainer for improving your results at the gym. You would only believe a few people skip over or ignore this crucial stage. You can prevent muscle soreness after a workout by stretching to warm up the muscles first. Don't risk your workout's success by ignoring this crucial step.
Aging increases the importance of a proper warm-up that includes dynamic stretching; no one enjoys the stiffness and soreness that can result from exercising without first warming up with some dynamic stretches. Be responsible and do what you need to have a safe (and enjoyable) workout.
5. Take a Supplement
Adding a supplement can be intimidating if you don't have experience with exercise. Not to worry, though; research shows that taking pre-workout supplements is an excellent way to boost energy before hitting the gym. The benefits you experience are most likely due to the caffeine in the accessories.
While supplements can aid in preventing workout-related fatigue and enhancing focus, studies have not shown that they significantly impact body composition. If you lose motivation midway through your routine, trying a supplement may help your overall outlook; however, you should expect a gradual change in your body in a short period. And before you decide to add a supplement to your routine, talk to your doctor.
