Do you want to improve the results of your workouts? Do you feel like you are wasting time? This article is focused on increasing your performance in every workout and getting the best possible results.
As we like to say, here we talk about nutrition that generates results. So today we bring you those perfect tips for you who want greater impact in your workouts.
Come take a closer look at what we have to talk about this subject. Get comfortable and enjoy reading!
Focus on feeding
It is already more than proven that nutrition not only increases your performance in the long term, but it is also responsible for your concentration and strength on a daily basis in the gym. Therefore, it is essential to know what to eat before and after exercising.
Before training the focus is one: energy. You need to eat in order to keep your glycemic index at a certain level and have the strength to work out.
At this moment, around 1 hour to 30 minutes before training, the tip is to eat complex carbohydrates, of slow absorption, which are a source of energy, such as sweet potatoes, whole-grain foods, and grains.
The suggestion is to invest in fruits, toast, cereals, yogurts, low-fat cold cuts, etc. If you can’t eat, bet on an isotonic, in the case of races, and on a supplement rich in carbohydrates such as maltodextrin – in the case of bodybuilding.
And of course, also invest in a Whey Protein supplement, because this is the one that gives you more energy to keep training.
Set a Goal
The main factor that will give you motivation and help you on this journey is your goal. Knowing what you want is fundamental in this process of starting to train. Are you starting your training to lose fat? Increase muscle mass? Do more physical exercises? Improve posture?
An essential point in this new journey is to do a physical evaluation to know how your body is doing, identifying possible injuries, weak areas, or even health problems. This, together with the goal, will be the biggest step in your new routine.
In the past, it was common to hear in gyms that workouts to gain muscle mass should be performed with a lot of weight – about 70% to 80% of the maximum load – and few repetitions (8 to 12).
But recent studies have shown that it is possible to obtain hypertrophy both with a high load and a low number of repetitions and with low weight and many repetitions, provided that the exercise is performed until muscle failure – that is, when you don’t have the strength to lift the weight even once more.
Believe it or not, rest
Something very common to happen is that you are so focused on getting results that you end up overtraining, i.e. training muscle groups excessively.
To avoid injuries and overload, it is necessary to have at least one day of rest between training the same muscles. This is also good for lowering your cortisol levels and improving your mental health.
Hydration is fundamental to keep the body functioning and stimulate the appearance of results.
It is recommended that you drink water during and after your workout to hydrate your body, to recover the amount of water lost during the workout, and to increase muscular endurance, avoiding injuries, such as muscle contractures or ruptures.
In addition, in the case of very intense workouts or those done outdoors in a very hot environment, it may be interesting to drink an isotonic drink to more quickly replenish the minerals lost during physical activity.
An energy drink made with honey and lemon is also an option to maintain energy during training.
Inspire your competitiveness
On the treadmill or on your bike, look at someone close to you, who is actually training hard, and try to outdo him/her. Just be careful not to push your own limits too far.
Sleeping less than necessary is another factor that reduces testosterone levels, remembering that the ideal amount of sleep varies for each person. Some need eight hours and others six.
Age also influences the amount of hours of sleep.
To get a good night’s sleep, go to bed early, put away your cell phone and other electronics, and leave the room completely dark to take advantage of the natural melatonin production and slow down at the end of the day.
Break up your intervals
When you’re doing sit-ups, push-ups, or exercises with weights, break your intervals into smaller groups. If 20 times seems impossible, break that up into four times of five repetitions.
Smaller intervals seem easier to conquer, physically and psychologically.
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