It’s not just during the workout that you want to give your most. Everything you do before and after your training is going to make a considerable difference. People work out for different reasons – some people are looking to build muscle, others to lose fat, while some do it for mental health or general wellness reasons.
No matter if you have 5 minutes or 2 hours to work, it is essential that you feel like you have done the most you can to maximize it.
Keep in mind before you start working out or dipping into any supplements that are designed to increase fat loss or improve your stamina – always check with your doctor.
Coffee
Not everyone loves the idea of drinking a coffee in the morning, but there are studies that show having some caffeine in your system ahead of your workout can stimulate your central nervous system and give you a little pep in your step.
When you are feeling that little oomph, it can be easier to jump into your workout with a lot of excitement.
Do you need to drink coffee to get that caffeine kick? No! If you want, you can swap to caffeine supplements. But watch out for having too high a dose and giving yourself the jitters ahead of a tense workout.
Plan
Before you go to the gym or start flicking through YouTube to find a workout video, have a plan. Having a plan will mean you’re not going to lose time finding the workout you want to do.
A clear workout plan that is set for the month can work wonders, but if you want to change it up, then it is a good idea for you to change it the day before. So for example, if you want to work legs, but they’re not feeling too solid the day before, consider switching to working arms, or a less strenuous leg workout.
Not only should you have a plan for if your body isn’t feeling strong that day, but what if you arrive and all of the machines you were going to use are taken up – what is your plan b?
Music
You’re no longer stuck with wired headphones that are going to hamper your running or lifting. Instead, you can invest in some wireless earbuds that are designed to hang on in there even when you are getting sweaty.
Choosing headphones that are designed for runners will mean you have over-ear hoops that will keep them in place.
It’s not just the hardware, though; you should make sure that you have playlists for everything that you need to get done.
Some people prefer to listen to audiobooks, but that can cause you to slow your workout or let your heart rate drop – when really you are trying to push yourself.
The ideal BPM for music to listen to while working out is between 130 and 150 beats per minute.
If you don’t have the time to make your own playlists, you can grab some of the pre-made playlists on Spotify or Apple Music.
No Notifications
There is nothing worse than starting your workout and then having multiple pings of notifications from people – and they aren’t even important. Our brains are trained to check when the messages come through – which is why they are red.
Ensure your workout time is protected – and only emergency contacts can get through to you. If you don’t have children in school and there are no relatives you need to be available for, flick your phone into airplane mode and have a peaceful workout.
And, if you don’t need your phone at all, make use of the lockers or leave it at home.
Supplements
If you are looking for peak performance, you will have to look closely at your diet and then look for deficits. Caffeine is one way to put a pep in your step, but there are a bunch of other things that you can drink or take ahead of or after your workout.
Pre-workout
Creatine is something that we have in our bodies anyway, and we can get it from red meat and seafood. It is marketed to increase muscles and, over time, lead to more significant increases in muscular strength, power, and lean mass. Another option is looking for supplements from Anabol.bg.
Beta-alanine is an amino acid found in poultry, meat, and fish. We do not naturally produce these amino acids, but they are essential for managing high-intensity HIIT workouts and reducing neuromuscular fatigue.
Before you take any pre-workout mixes, always have a chat with your doctor to make sure that you are in the right state of health to take it.
Post-workout
After your workout, you can feed your body all of the right things to help it recover well.
BCAAs are three amino acids that can be consumed via eggs, fish, red meat, chicken, and other protein-rich foods. They are a component of muscle protein synthesis. Some studies show that there are no long-term improvements from these; however, short-term research showed that the leucine in the BCAAs plays a vital role in the protein synthesis in muscles.
Carbohydrates, while they are a touchy subject because many people who cut them from their diet tend to see a reasonably fast weight drop – carbs are recommended for those who are doing strenuous workouts like cycling, swimming, running, and even basketball. Anything that needs intense effort to complete.
Electrolytes can help to replenish all of the salts and calcium that we lose while working out. When we sweat, we lose electrolytes, so an electrolyte drink after a workout can help increase the levels quickly.
Proteins levels for those who are working out go from 0.8 grams for the average person to 1.4-2kg based on body weight and the exercise performed.
Smartwatch
If you don’t already have a smartwatch, then investing in one can be one of the biggest motivations. Ensuring that you close all of the rings that are set and can also track calories, heart rate, and more can be very motivating.
Not only that, but many smartwatches have pre-programmed and programmable fitness options. You’ll be able to see yourself achieving more and hoping to bet your last best.
Not everyone is data-driven, though, and if you’re not, you can still grab a smartwatch to track your heart rate throughout your workout.
Variation
If you are running every day, and one day you wake up, and you just don’t feel like running – you might want to have some variation. Stopping boredom in your workout can be the key to keeping you going.
Variation isn’t just a great way to break your boredom in your workouts, though; you can increase your mobility by adding in yoga, mobility stretches, and more. All of these things can improve your core and general strength and improve your regular workouts.
Fun
If your workout isn’t fun, it is going to feel like a hardship and a chore. Working out should always be something that you enjoy during, and you are happy that you completed it after. If you don’t love running, find another similar type of cardio that can help you achieve the same goals.
For example, if you can’t stand running but love what it burns in terms of calories, then consider doing workout dance sessions instead.
Sleep
Just like you need to keep your workout time sacred, with no notifications and no one to bother you – your sleep needs to be scared too. It is the sleep that helps you to recover and for your muscles to repair.
Without the right amount of sleep, it’s not just your muscles that will suffer. You will struggle to get through your workouts and be left feeling not as strong – and disappointed that you didn’t finish.
Do whatever you need to do to make sure that your sleep is a priority in your life. Warm baths, green tea, lavender sprays – anything that helps you relax and get ready to rest.
Active recovery
Not every day can be a ‘go-hard’ heavy weights day—build in active recovery days into your workout schedule. Active recovery days can be long walks, swimming, stretching, or yoga that is restorative.
The idea is that all of the micro-tears that you create when you work out can be rebuilt and strengthened.
Overtraining can be detrimental to your fitness goals. Rotate the days that you do an all-out workout and active recovery days so that your body gets the downtime it needs without being sedentary.
Kids
Sometimes fitting in a workout around kids can be tough – luckily, kids love to get active, so you can get them involved in your efforts. Head out for a run, a bike ride, or just play some soccer in the yard for those times when you can fit in your full work out.
However you choose to work out, it is vital that you set goals, start slowly, and build up your fitness levels. Keep in mind that everything with fitness takes time, and here are some more ways that you can get the most from your efforts: How You Can Take Control Of Your Own Health – OurKidsMom
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