Top 10 Tips to Get the Most Out of Every Workout – Hey guys!. In this post, I’ll be discussing a list of Top 10 Tips to Get the Most Out of Every Workout. We can all admit that starting on a fitness journey takes a bit of time and dedication. But day after day, we put in the necessary hours and energy to reach our overall goal. Did you know that there are ways to make your workouts easier?
From helpful tips shared by professionals to easy gym hacks, well show you that workouts don’t have to be tiresome all the time! And so, in today’s article, lets take a look at the 10 things you should do during every workout and some things you should never do at the gym. Let us jump right into it.
1. Drink Coffee Before Workouts
If your morning starts with a fresh cup of hot coffee, then you are probably no stranger to the effects of caffeine. But along with waking our bodies and giving us energy, caffeine is said to be a great pre-workout routine. One of the best exercise tips is to take around 300 to 400 mg of caffeine 60 minutes before starting a workout.
Why, you may ask? Research has shown that caffeine is highly effective as it helps burn fat and increase physical performance. By enhancing cognitive function, caffeine can help you achieve your workout goals with a bit more energy, concentration and alertness. Who knew drinking morning coffee could also help us along our fitness journey?
2. Drink Chocolate Milk
While we are on the subject of tasty drinks, who doesn’t love a delicious glass of chocolate milk? Surprisingly enough, along with being a yummy after-school refresher, chocolate milk has been reported to refuel muscles after a workout. According to researchers, exercise scientists and nutritionists, chocolate milk can be a very beneficial post-workout drink.
An average cup of chocolate milk contains around 11 grams of protein and twice the amount of carbs when compared to other sports drinks on the market. As fat-free chocolate milk has high carbohydrate and protein content, it helps the weary muscles in the body refuel and recharge after heavy workout routines.
When following endurance athletes, scientists found out their bodies showed increased skeletal muscle protein synthesis within the cells. And that is why drinking chocolate milk is said to be one of the best things to do during your workout and after your exercise routine.
3. Lift Weights
If you have never stepped into the world of lifting, heavy weights may seem a bit intimidating at first. But let us explain why lifting weights has proven to be a go-to workout exercise for many across the world. Lifting weights isn’t just about building muscle, its about losing excess weight and strengthening the joints in your body.
When you build and gain muscle, you help your body shed more calories than you would with just cardio exercises. By boosting your metabolism, weights can actually help you reach your fitness goals in shorter time frames. But that’s not all. Over time, lifting weights can become extremely beneficial for your bones and joints as well.
Full-body strength training can positively affect and maintain bone mineral density, which can lower the risks of osteoporosis. And so, while picking up those 10 pound dumbbells may seem scary at first, lifting weights may become your next favorite exercise at the gym.
4. Practice Interval Training
If you are no stranger to the gym lifestyle, chances are you have spent some time coming up with mid-workout intervals. These small boosts are the best things to do to lose belly fat, as intervals burn more calories while strengthening the cardiovascular systems. So lets take walking as an example.
Adding a simple 20-second burst or interval of jogging in walking routines can burn more calories and increase your endurance. Interval training can also help you complete your workout in a shorter amount of time, making it very efficient. And here is where high-intensity interval training can become physiologically beneficial.
Studies show that interval training helps with the flexibility and elasticity of the blood vessels by increasing the pressure within these arteries and veins. The result? Better cardiovascular health and overall strength!
5. Listen to Music
When it comes to our everyday lifestyles, most of us are obsessed with our playlists and soundtracks. Music is also no stranger in the world of exercise, fitness and health. We all love a motivational playlist that gives us that extra boost to perform our best. But did you know, listening to relaxing and calm music can actually help your body recover after a workout?
Scientists have shown that winding down after the gym can be better achieved with soft and relaxing music playing in the background. Music naturally increases the serotonin and dopamine levels in the body. These hormones promote recovery and can even lower blood pressure rates to go back to normal after strenuous exercise.
And with so many compositions, albums and soundtracks available, you wont have a hard time picking out the right playlist for your post-workout relaxation.
6. Drink Water
Up next, lets talk about a pro workout tip that should never go unmentioned. Not drinking enough water is one of the workout mistakes you should avoid doing. Along with fueling our bodies with necessary moisture, good hydration is considered somewhat a must in fitness. Lets break down why you should drink water during your workout.
As we’ve mentioned, water provides the body with moisture, hydration and nourishment. From lubricating joints to providing energy, drinking water is one of the things you should do at the gym. But exactly how much water is thought to be enough during workouts?
Some guidelines suggest consuming 17 to 20 ounces of water 2 hours before starting exercise, 8 ounces during the workout warm-up and 10 ounces during the fitness routine. For post-workout hydration, 8 ounces of water should do the trick. So, get those water bottles ready, because H2O is here to save the day!
Sometimes we cant help but binge-watch a brand new TV series or complete our favorite video game level. But while we all enjoy our downtime, working out while you’re not rested is one of the things you should never do at the gym. Over the years, we have heard about the importance of sleep. A good nights sleep is essential for body and muscle recovery.
From increasing lean muscle mass to improving endurance, long-term fitness journeys depend heavily on quality sleep. Imagine spending hours at the gym and going home tired from your impressive workouts. Your body will naturally demand a bit of rest for energy recovery. And that’s when sleep factors in.
When we sleep, our bodies release growth hormones that help repair tired and torn muscles, which is why getting quality sleep is so important and essential.
If you have ever completed a fitness routine but felt more sore than usual, that may have been the result of not stretching properly beforehand. Many beginners are so eager to begin their workout plans that they sometimes miss the important steps of stretching before and after workouts. A good warm-up can tremendously increase the overall quality of an exercise routine.
That is because stretching can reduce muscle tension, increase range of motion and avoid joint strains. Along with helping the muscles and joints perform better, warm-ups can also improve circulation and reduce muscle soreness.
And the best part is that you wont lose your fitness momentum, as stretches don’t take up too much time. 10 to 15 second muscle stretches can greatly improve your performance and prevent post-workout soreness.
9. Get a Gym Buddy
Fitness adventures don’t have to be celebrated alone. Having a gym buddy or a workout friend has proven to be a great pro-tip in the world of health. From having a spotter by your side to some friendly gym competition, here are the reasons why workout partners are so beneficial. According to multiple studies, exercising with a gym buddy can show better fitness consistency and motivation.
Reciprocal support and encouragement can yield greater results and positive outcomes. Who wouldn’t love a bit of uplifting during hard workouts? Gym buddies can also affect fitness plan consistencies and provide workout structures.
And lets not forget to mention how much fun you will have with your buddy as friendly competition takes place! That is why so many like the idea of having gym buddies and workout partners.
10. Pre-Fuel with Carbs
And last but not least, lets talk about the fitness tip that is famous for its incredible benefits and advantages. If you have never heard of pre-fueling with carbs, then get ready to hear about the amazing perks of this pre-workout routine. Its no secret that our bodies use up a lot of energy during workouts.
Along with relying heavily on protein, our bodies naturally depend on the carbohydrates stored in our blood and tissue. When it comes to heavy and strenuous exercises, pre-fueling the body with carbs has been proven to be a go-to step for most. When we consume large amounts of carbs, these macronutrients are converted and processed into stored glycogen.
This stored glycogen then enters the bloodstream and makes its way to the muscles. More glycogen means more energy, and therefore longer workout routines and fitness plans!
Were you familiar with these incredible fitness tips that can help you get the most out of every workout? Will you be trying some of these helpful pre and post-workout tips in your next routine? Let us know in the comments below!
Chandan is the writer of “Top 10 Tips to Get the Most Out of Every Workout”. Also, Connect with me on Instagram.