Have you been working out consistently but still don’t see any change? You have been going to the gym, sweating, lifting, running, but then look at the mirror and see the same old you? You feel exhausted and frustrated, asking yourself where and what you are doing wrong? Well, you are not alone!
We know working out is never easy. It takes a lot of energy and commitment to get in shape. And, when we feel like we have given more than enough, we want to see some results!
Here are some ways to get the most out of your workout to spend less time in the gym and more time admiring your hard work.
Have A Plan
You can’t just shoot blindly if you want to hit a target. You have to know what you’re aiming at and what to do to hit that goal.
If you want to lose weight, focus on cardio exercises. Want to gain muscle? Go for resistance workouts. Then, plan which days you will be able to work out and which days you need to rest.
You can create your workout calendar and list the exercises you find comfortable and enjoy doing. Include the reps and sets for those exercises to know how much time you need to plan for your workout. Read on Welltech to learn how often you should work out and what type of exercise is best for you.
Eat Healthy Food
It is essential to fuel your body before running, lifting weights, or any exercise. Studies have shown that our body’s response to activity can differ based on whether or not you ate before.
Aim to eat healthy balanced food every day, and don’t skip breakfast. Eat a small meal at least an hour before working out. This will help boost your energy and aid in recovery. Below are some excellent and healthy ideas for pre-workout foods:
- Peanut butter and jelly
- Protein Shake
Take a Good Pre-workout
Athletes and people serious about fitness use pre-workout dietary supplements to help increase their performance. Aside from eating a healthy meal, taking a good pre-workout will help you get the most out of your workout.
The supplement contains caffeine and creatine, which helps you feel more energized and recover quicker after a workout.
Mix Up Your Workout
Sticking to the same workout patterns and routines can be boring over time. When you feel it’s too easy, it’s time to challenge your body. Crank it up a notch! After all, that’s the goal, right?
Athletes are often imbalanced in their workouts. Some larger muscles will take over for the weaker ones, so their bodies don’t function correctly. Focus on incorporating a full-body workout to wake those less used muscles. Compound movements involve multiple muscle systems and are a great way to ensure your whole body is getting in on the fun.
Try mixing up your workout exercises as part of your workout plan. You can work on your core muscles one day, then your legs and buttocks on another. Or sign up for a yoga class, go for a swim, or do anything that you don’t normally do. You will be surprised at how sore you will be after trying something different.
Use Good Form
Simply lifting weights doesn’t make a difference; it matters how you do it. Focus on your form and the proper technique to get the most out of what you are doing. Even if you have to drop down in weight, it will give you better overall results and help prevent injury.
Remember that the correct form makes a big difference in whatever type of workout. Listen and watch your body as you move and feel your muscles contract. No matter how simple or challenging the workout is, do it with purpose.
Some exercises take time to get comfortable doing, and you may feel awkward at first. So, it is essential to move slowly at first and with no or little weight. The more smoothly and fluid you move, the better and safer it is for you.
Get a Competitive/Workout Buddy
Having someone else with you while working out brings out the challenge. Research shows that people who work out with a buddy or a partner work harder than those who exercise alone. Friendly competition helps you keep motivated and inspired to give the best you got. You are challenged, but you also have fun, making even the hardest exercise seem easier.
Some final tips:
No matter how hard you want to work on your goal, don’t forget that your body needs rest. Make sure to take your rest during the days you set for it and between exercises. It’s especially important to rest between intervals when doing high-intensity training. If you need to stop for a while to catch your breath, do it, then jump right back in. Again, focus on the quality of movement and always listen to your body.
- Drink water
When you exercise, you sweat a lot, so you need to replace that. Being dehydrated can make the workout feel harder and affect your performance in general. A lot of people don’t know that they are slightly dehydrated regularly. That is why it is essential to make sure you drink enough water every day.
Fitness experts recommend drinking before, during, and after a workout. Drink one water bottle per hour or about 8 cups a day, depending on your body weight.
Fitness professionals say that gaining muscle does not happen when lifting weights but when you’re in recovery. And there is no better recovery than getting a good night’s sleep.
Our muscles tear when we work out. Our whole body gets recharged at night, rejuvenates these tears, and builds additional strength.
Working out is hard. It takes dedication, time, and effort to see results. However, if you can stick with it and put in the work, you will be rewarded with a better body, increased energy levels, and improved health. We hope that these tips have given you some ideas on how to structure your workout routine and ways to make it more effective.