You probably want to revisit your 2021 fitness goals. But, you hate spending time at the gym with nothing to show for it.
Well, perhaps those persistent extra pounds are a result of ineffective training, which wastes your time and deprives you of the much-needed motivation.
All you need is a smarter training approach that makes every drop of sweat count.
Whether you’re working on your prospective 6-pack or Dwayne-Johnson-type-biceps, there are simple things you can do to get the most out of your workout.
And no, you don’t have to camp at the gym to realize your fitness goals. Check out these simple ways to get more out of your workout routine:
1. Prioritize Water Intake
It’s no brainer that water is the number one fuel our bodies need. Drinking water has endless health benefits.
At the gym you’re bound to sweat as your body tries to return to normal temperature. If you’re not watching your water intake, the sweating will leave you tired, result in headaches, and reduce exercise performance.
These symptoms are testimonies that you are already dehydrated.
Water should be the priority when exercising for the fluid replacement process to be seamless.
Drinking adequate water also reduces the urge for cold soft drinks after workouts, helping monitor your calorie intake.
For optimal fluid intake during workouts, weigh yourself before and after the exercise. The total body weight loss should not be more than 2 percent of your body weight.
Always drink water before, during and after your workouts for optimum body temperature regulation, joint lubrication and performance maintenance.
2. The Ultimate Workout Meal
Eating and exercising are inseparable. You need nutrition but also need to burn extra calories.
Remember, good nutrition is the ultimate trick to better performance and muscle recovery at the gym.
You don’t want to go to the gym starving or blotted either.
It’s recommended that you take a meal 2 to 3 hours before working out. You may increase the duration between your meals and working out if you’re considering a heavy meal.
Make sure your meal has a combination of carbs, proteins, and fats.
Carbs are the fuel for your muscles, especially when planning for short, high intensity exercises.
You need adequate glycogen to boost your output and intensity.
It’s difficult to attain your fitness results with mid-workout crashes and muscle damage. This is where proteins come in. Adding some eggs to your meal won’t let you down on muscle recovery, lean muscle growth, and workout strength.
A diet with fats is also an ideal fuel for effective workouts. Try to be moderate when adding fats to your diet though, especially if you’re not sure about your chances of weight gain.
That said, health experts prescribe a high-fat diet intake when seeking endurance during workouts for athletes.
All-in-all, fuel your body with a balanced diet and it will pay you back in better value when it comes to burning calories and muscle growth.
3. Focus on Multi-joint Movements
Multi-joint movement is your ultimate trick for better strength and muscle development.
Try to make multi-joint movements the identity of your weekly exercises. This means you prioritize exercises like bench-press and deadlifts.
These exercises stimulate different body areas pumping up your metabolism and strengthening your core.
Increasing the intensity of these exercises also cuts your body fats and replaces them with muscles. The best strategy to cut body fats is to limit resting periods between multi-joint sets.
That way, your muscles work overtime. It’s these famous “supersets” that reduce the time spent at the gym while attaining better results.
4. Consume Cannabinoids
Cannabis has been finding many uses in recent years as studies continue to uncover benefits of the plant.
Many people are now turning to cannabis to help assist with recovery after exercising. Cannabinoid is a natural pain reliever and anti-inflammatory agent, which is great for treating muscle tear and injuries.
That’s not all, however, the cannabinoid profile in cannabis has nutritional value and that’s important when maintaining a healthy body.
5. Get Enough Sleep
Working out demands some time to rest and rejuvenate your body.
Most people work eight-hour jobs that can make sleep a luxury without proper planning. You may find that juggling between your day job, school, and other responsibilities like the kids can be a nightmare.
Don’t go working out when you’re exhausted. It won’t do you any good. Try stealing some naptime now and then, even if it’s just half an hour before heading to the gym.
Keep in mind that sleep recharges your body making it easy to get 100 percent out of your exercises.
Follow these tips to boost your workout effectiveness.
One more thing, you’ve got to stay motivated to get the results you want in the long run.
Always stay positive and push yourself, and if you aren’t undermining your body in some of the ways we’ve mentioned, you’ll definitely get the results.