Are you killing yourself at the gym on a daily basis, but not seeing the results you anticipated? It’s possible that while you’re working out enough, you’re not working out efficiently. Read our tips below for getting the most out of your workout.
Did you know that your muscles are 75% water? There’s a reason you see other guys at the gym toting gallon water jugs. Not drinking enough water will not only hurt your performance and hinder gains, it can also lead to fatigue, headaches, and constipation. Not ideal for lifting heavy.
Invest in a water bottle that can hold at least 32oz and make sure to take it with you everywhere, even after you leave the gym.
#2. Fuel – Pre & Post Workout
In order to get the proper amounts of proteins, complex carbs, and healthy fats, you should be eating 5-8 meals a day.
Before your workout, try to eat 1-2 hours prior to hitting the gym to make sure your body has enough time to digest. Lean protein and complex carbs, like grilled chicken breast and brown rice, will give you the energy you need to last through your workout. If you workout in the morning and don’t have time for whole foods, have a protein bar instead. Just check the ingredients to make sure it’s not packed with sugar, which will lead to a crash midway through your workout.
After your workout, have a whey protein shake within 45 minutes of finishing up at the gym. Give yourself another 1-2 hours for your body to digest and then have complex carbs like whole-wheat pasta or oatmeal. You can also try out a supplement like Crazy Bulk for an extra strength and energy boost.
#3. Train with partners
Studies have shown that lifters attempting a 1 RM (rep max) are much more likely to hit it when they’re being supported and encouraged by others. Get a few friends together and hit gym as a group, or join an exercise club or gym that promotes group workouts.
#4. Keep workouts 60 minutes of less
When you workout for long periods of time, your cortisol levels spike which makes your body break down muscle to keep your energy going. This is ineffective to gaining muscle and will do more harm than good in the long term. Shorter, more frequent workouts are more effective for training and seeing progress faster.
#5. Make time for stretching
Stretching after a workout is imperative for keeping your muscles healthy and increasing flexibility. It’s better to do a full stretch after workouts when your muscles are warm and more limber than before you start your workout. Give yourself at least 10 minutes after every working to stretch your full body.
#6. Take rest days
Your body needs time to recover so can keep making improvements. Over training leads to strained muscles and drastically increases the risk of injury. Sleep should also be as much of a priority as your workouts are. Make sure to get 7-8 hours of sleep and take at least one FULL day off from any lifting or cardio.
Once you start applying these 6 tips to your workout routine, you will start to see drastic increase in strength, stamina, energy, and muscle gains. However, our body hits plateaus which is a period where our body stops giving us extra results. The way you over come that is by taking proper supplements that actually support your goals which you are trying to achieve. I have actually done my research for your and mapped out the top 3 supplements that are on the market for 2016, I highly recommend you check them out.
Like always… Stay Healthy & Stay Swole,