Are you regularly working out and you are still unsatisfied with your results? Are you feeling as if you are not achieving enough? Perhaps you can use our 10 awesome tips on how to boost the efficiency of your workouts. Yes, we bet that you can gain some benefit from the tips that we have to share with you. So, what are we waiting for? Let’s dive right ahead!
10 tips that will boost your workout results
1. Do not exercise if you are hungry
Basically, there are two scenarios that can happen if you choose to exercise when you are hungry. In the first, you will, well as expected, faint. And in the second one, despite your effort and dedication, you will not be able to bring your maximum, as you will be feeling tired and hungry. Make sure that you are well fed and rested before you head to the gym.
2. Fill up on slow digesting carbs before your workout
We mentioned that you should definitely not work out when you are feeling hungry, but what are you supposed to eat to achieve the best results during your workout? We would recommend filling up on around 40g of whole grains before you start your workout. Choose sweet potatoes, whole-wheat bread, oatmeal, brown rice, and buckwheat to make sure that you are not only fed, but also energized for the workout that follows.
3. Avoid any high-fat foods in the next four hours after your workout
After you have completed your workout, you would not want all that hard work to go to waste, do you? If the answer to that question is no, then make sure that you are staying far away from any foods that contain high levels of fats. You see, fats have the ability to reduce the efficiency of the nitric oxide that is being released in your blood stream. Thanks to nitric oxide, more blood is being pumped in your muscles, preserving the effects that have been achieved through the workout, while also helping them recover.
4. Do not forget to stretch
Stretching allows you to increase your elasticity and flexibility, and it will also allow your muscles to cool down after the hard workout. You should never skip on stretching before and after your workout, as a way to both warm and cool down your muscles and get them ready for what you have planned to be your workout for the day.
5. Drink your cup of caffeine before your workout
Caffeine will help you wake up and keep you alert, and also enhance the fat-burning process and your endurance. That is why you should definitely drink your cup of caffeine, ether green tea or coffee, around 1 to 2 hours before your workout. That way, as science has thought us, you will be able to do more reps than ever, increasing your endurance and even numb your muscle pain during and after your workout. In addition, it will help you burn more calories during your workout, which is always welcomed. That cup of caffeine sounds even more delicious now, does it not?
6. Do carry a water bottle with you
During your workout, you are losing liquids through sweating. Normally, you have to replace the lost liquids throughout the day to avoid dehydration. The best way to do that is to carry a water bottle everywhere you go so that it can remind you to stay hydrated at all times.
7. Take your protein supplement right before and after your workout
If you are new to the world of supplements, you might find it confusing as to when you are supposed to take your supplement. Talking about protein specifically, we warmly recommend you to take around 20g of whey protein right before and after your workout. This way has been scientifically proven to result in increased muscle mass, muscle strength, and decreased body fat.
8. Do the exercises that you like the least first
Anyone who is physically active has had their experience with an exercise that they do not like. Perhaps that for you is deadlift, or perhaps it is squats, running, jump rope etc. Whatever it is, please remember what we have to say about it – engage every drop of motivation, dedication, and effort that you have in you to start your workout with the exercise that you like the least. That way, you will complete it while your energy and motivation are still fresh and pumping. Plus, you will be free to move on to the exercises that you actually love and enjoy your workout more.
9. Do not exercise too long
Being dedicated to the cause is a great thing, and we congratulate you for that. But you have to remember, it is not only the workout itself that makes the results visible, rest plays its part in the whole game as well. Do exercise in moderation and plan your workout schedule that it can fit a recovery day at least two or three times a week. Just make sure that you are not spending your recovery days lying around. Try to move as much as possible to continue the good spirits and results.
10. Get a good night sleep
Despite your days off from the gym, you still have to rest every single day. And what else is allowing you to rest more properly than a good night sleep? Your daily schedule should fit at least 7 to 8 hours of sleep to let your body and mind rest and recover from the stress from the day before.
As you can see, working out is not enough. You have to combine it with a clean diet, protein supplements, lots of rest and sleep, and liters of water to achieve the best results possible. Now that you have our tips of the day, we believe that you will do everything that is in your power to enhance the quality of your workouts!