10 Ways to Get More Out of Your Workout
When it comes to your workouts you want to get the most out of them as possible right? So what are some tips for the gym that will get you the best workout? We dive into the top ten tricks to get the most out of your workout. These ideas will help you stay committed as well as excited about your workout.
1. Find Focus
For starters stay focused. It’s easy to get distracted in the gym, our phone can blow us up, or even connecting with other people in the gym can cause us to lose focus while we are there. Understand what you want to get out of the workout you are doing and do not let anything take your mind off of that.
2. Set a plan before you go to the gym
Either follow a workout plan or write down what you want to do. If you are headed to the gym and want to focus on your lower body then write out, on your phone or on a piece of paper, sets of workouts you want to do. Set specific numbers so you will have to push yourself. If you are going for a run, set the mileage you want to run so you have a set plan and something to stick to.
3. Don’t rest too long
The next thing is, move fast. Don’t get caught up in resting a long time in between sets and exercises. Thirty seconds to a minute is all you need. This allows you to really bring an extra load of strain to the muscles which will help them grow.
4. Push Yourself
Do the exercises you hate. The reason you hate them is because they are hard. They suck because they wear you out, and make you really work for it. That’s why they are the best ones to do. Remember the more strain, the more muscle growth. You’ll know if you’ve really pushed yourself by whether or not you are getting out of breath and sweating. If you’re not, push harder.
5. Go when you are most energetic and motivated
That may be the morning, right after workout or in the evening. Science likes to inundate us with information on the best time to workout, but truly, the best time is the time that is right for you. When you are excited and have the time, that is when you should go to the gym.
6. Try new things
Whether you love to run and avoid weights at all cost, or you are scared of the pilates machine, get out of your comfort zone! Your body and muscles will thank you for the challenge and your brain will enjoy getting a mix of endorphins from different exercises. This will also keep life interesting, maybe you are someone who can do the same workout your whole life, but for the rest of us it is good to mix it up!
7. Be Mindful
The first thing to remember is that the idea of the mind and body being separate is just wrong. Embrace the fact that your mental and physical health are intertwined, and you can improve in ways you may never have imagined. Let’s talk about mindful exercise.
As you exercise, maintain this level of awareness of your body and what you are doing. Observe the way your breathing speeds up as you exercise, and the way your heart rate rises and falls with your effort. If you are swimming, revel in the way the water slides over your skin; if you are outside, then observe the way the air feels or how the air carries sound from a distant source.
8. Exploit your weaknesses
Find a workout you are not great at and become proficient at it. One of the hardest workouts, yet easiest to get better at is pull ups. See how many you can do to start, practice them a few times a week as well as add in accessory work to help build your back muscles and see how many you get after one month. This will give you a goal to work for and allow you to see how simple it is to progress!
9. Drink water
Over half of our body is composed of water and when you are going to sweat and push yourself it is important to replenish and hydrate your body. Drink daily about a half an ounce of water for every pound of body weight, so a 180-pound person would drink 90 ounces. Since your muscles are composed of about 70% water, don’t dehydrate yourself. During exercise, drink about a cup
of water for every 15 minutes of exercise. For exercise lasting more than one hour or during games, a sports drink with carbohydrate and protein is needed.
10. Eat enough
While diet and fitness magazines often portray food as the enemy — i.e. the less you eat, the leaner, sexier, smarter, etc. you will be — that is 100% the wrong way to think of food. Instead, think of food in a different way: as fuel for your body. If you eat high quality, nutrient-packed foods, you’re going to feel your best and be able to get through your day to day activities and workouts feeling like a rockstar.
Pick a few or all and incorporate these in your day to day life, you will enjoy your workouts more and see purpose in the weights and miles. Those who want maximum muscle gains may have to experiment to see what works best. Those who want to gain strength, function well and have better health know it takes a lot, but the results pay off!