Making the Most Out of Your Workouts
Everyone knows that physical activity is a key part of any weight loss journey. Yet you may not have time to work out for hours each day.
While shorter exercise routines are less time consuming, you need to make the most of them. Below are some tips for doing so.
1. Add Props
To make your workouts more strenuous, consider using a kettle bell. Exercises with this prop burn 20 calories per minute while improving your aerobic capacity and core strength.
In fact, free weights in general are a great addition to your fitness routine. One study found that exercises with kettle bells, dumbbells and barbells produce an increased hormonal response compared to similar workouts performed on weight machines. These weighted items give your muscles a new challenge during traditional lunges or squats.
Of course, you have to pick a weight that challenges you without risking injury. Try different weights until you find one that works best for you. Your ideal weight should provide a workout that you can finish, but one that is tough over the last two reps.
2. Use Music
Listening to music doesn’t just make exercise more enjoyable. It can also make your workouts feel easier. This, in turn, will encourage you to up the intensity level.
3. Compete With Others
A recent study found that attendance rates are higher in competitive workout groups. In fact, the research concluded that support from friends or family can reduce your chances of going to the gym.
Instead, try competing with your peers by creating weekly challenges through your fitness tracker. You can also sign up for group fitness classes that let you compare your results to others in real time. Or, if you prefer competing against yourself, you can sign up for a local race and attempt to beat your best time.
4. Get Enough Rest
What you do after a workout is just as important as what you do during it. Poor sleeping habits will give you less energy during your fitness routines. A lack of sleep can even cause your weight loss and fitness to plateau. You should ideally aim for between seven and nine hours of sleep each night.
5. Drink Plenty of Water … Plus Coffee and Chocolate Milk
Your body loses fluids during strenuous activity. This can make your exercises seem harder and limit your workout performance. You thus need to drink enough water to replenish the sweat that leaves your body. Experts suggest drinking 0.5 to one ounces of water for every pound that you weigh.
You should also weigh yourself immediately before and after each gym session. If you lose more than two percent of your body weight in fluid, you need to consume more water.
You don’t have to cut out other beverages from your diet, however. In fact, one study found that those who drink low-fat chocolate milk after workouts recover as well as those who consume typical recovery drinks. The carbohydrates in chocolate milk replenish your energy supply, and the protein boosts muscle repair.
Coffee, meanwhile, stimulates your central nervous system, giving you the extra push you need during exercise. Studies even show that caffeine consumption can make a workout more enjoyable.
6. Eat Properly Before and After Your Workout
You should adjust your meals based on your exercise schedule. This is particularly important if you plan to work out early in the morning. Instead of wasting time deciding what to make, set out a light yet energizing breakfast the night before. You should also avoid eating dinner right before you go to bed. This could leave you feeling sluggish when you wake up.
Before you exercise, eat a meal with slow-digesting carbohydrates, such as whole grains. Ingesting sweet potatoes, fruit, oatmeal or whole-wheat bread can help you burn more fat.
Then, right before you go to bed, you should consume a snack full of casein. This protein, found in cottage cheese and Greek yogurt, helps boost your muscle protein synthesis as you sleep.
Healthy supplements and shakes can also manage your weight and support your muscles.Le-Vel Thrive reviews indicate that this system has an effective combination of products to boost your mental and physical performance.
7. Make a Workout Plan
Before you walk into the gym, make a plan for what you are going to do that day. You don’t want to waste time wandering around trying to decide which machine to use next. Your heart rate could also drop while you are choosing your next move.
Be sure to have a backup plan in case the machine you need is taken. You may want to write out your goals for the upcoming workout, as well.
By following the above steps, you can maximize the efficiency of your workouts. You can then feel confident that taking time out of your busy schedule for daily exercise will be worth it in the long run.