Most people do exercises intending to keep fit or gain more muscles. Unfortunately, they end up not achieving their goals. Why? Hitting the gym or doing exercises is not only about lifting heavy weights or taking a morning walk.
No one wants to do exercise, sweat, and fail to achieve 100% out of it. Luckily, here are a few simple techniques people can do to attain the best results out of their workouts.
Most people focus more on the post-workout phase, leaving essential aspects like pre-workout nutrition unattended. There is also a misconception that carbo-loading is for athletes intending to participate in marathons only. However, prefacing workouts with carbs comes in handy to fuel the body during intervals, thus increase the urge to put more effort for greater results. Oatmeal or toast is ideal if you intend to do some exercises in the morning. Otherwise, you can get a pre-workout supplement that really minimizes prep work and has specially formulated nutrients.
It’s essential to have flexible muscles that can handle joint motion, and stretching is the best way to flex, strengthen and keep muscles healthy. Without flexibility, muscles become short and tighten, thus making them weak whenever you try to work out.
The idea of stretching can be stressful, particularly if it involves full-body muscle stretching. However, it’s not necessary to stretch out every muscle. People should focus on hamstrings, calves, hip flexors, lower back, neck, and shoulders.
Stretching once per day can’t flex perfectly. It’s important to stay committed and aim at least three times per day. According to a recent study, warming up for squats with leg stretch helps athletes squat with 8.36% more hefty weight than performing ordinary bend and hold stretches.
The average person should sleep for at least 7 hours per day. Quality sleep is essential for trapping the most out of exercises. Poor sleep patterns limit the performance of exercise and also lowers the number of calories burnt. Resting ensures the body recovers stronger after every exercise.
A quality resting time steers hormones that help the body to recover after intense exercise. Poor sleep patterns cause a workout plateau where the body gets used to the workout routine. At this stage, even doing intense exercise and nutrition can’t deliver the required results.
Losing more than 2% of body fluids reduces exercise performance, makes the body feel harder and reduces the exercise recovery process. The more intense the exercise, the more the skin loses more body fluid in sweat.
So, it’s important to drink a lot of water during workout sessions. This helps to fluids lost through stress. Drinking enough water during workout sessions improves exercise performance and reduces heat stress.
It’s important to note that overhydration when working out can lead to death. Therefore it’s important to drink water moderately. Knowing one’s sweat rate helps them to know the amount of water they need. Taking 17-23 ounces of water before exercises and an additional 8 ounces 30 minutes after the workout is ideal.
Proper Workout Rotations
Physical exercises can change bodies. The more people vary their workouts; the more extensive and faster the changes will happen. Doing the same exercise repeatedly helps to build the muscles involved. The ignored muscles tend to get smaller.
Choosing several exercises helps to make the body doesn’t plateau. Athletes can decide to adopt a more interesting workout approach to keep their fitness journey fun. When they have several exercises to choose from, they don’t just settle for exercise they like but instead focus on full-body improvement.
Consume More Protein
Proteins help in body recovery after intense exercises. Taking a protein-rich snack before sleeping helps to improve the production of amino acids and muscle proteins. Increasing your protein consumption to about 35% helps to build muscle mass.
It’s important to note that taking too many proteins may lead to intestinal distress. Sometimes, people who take excess proteins have bowel movement difficulties. The best source of proteins comes from natural food sources. However, it’s important to note that plant proteins are not as complete as animal proteins. Whey is ideal for consumption immediately after the exercise, while casein is ideal for a long-range recovery.
With this guide, new athletes and people who’d like to keep their bodies fit will have a more holistic approach towards working out. Some of the tips mentioned above are easy to ignore, but following them strictly will help achieve the desired goals.