Unless you’re the Terminator, chances are you don’t want to spend all day at the gym.
Sound about right?
Yet, looking as cut as Arnie wouldn’t be such a bad thing, so you crank up the pace on your workouts.
Here’s the thing:
Working out is just like any other activity; it takes time, skill and effort to refine your approach. If you do, you’re going to start seeing gains. If you don’t, you may spend all day working out and end up feeling like you missed the boat.
Here are some outstanding ways for you to improve the efficiency of your workouts and start seeing some Arnie-like results.
8 Hacks to Get The Most From Your Workout Routine
Timing DOES matter
When it comes to effective workout, sometimes less is more.
30-40 minutes should be your optimum workout length. Even as little as 20 minutes is way-okay…
The reason? It’s all about intensity.
Quality is more important than quantity, and as you push on past the 40-minute mark, the intensity of your workout will drop faster than a lead balloon.
Optimize your workout time and start seeing results.
Looking to build muscle or become a lean mean machine? It’s all about that protein baby.
Both cardio and strength training place an enormous amount of strain on your body, and unless you are feeding it the right fuel, -your efforts at the gym may be wasted. Protein is the magic elixir that will repair, rebuild and reinvigorate.
Try injecting some extra protein into your diet to maximize the results of your workouts.
Drink a protein shake immediately after your exercise to gain maximum effect of your workout routine.
Carbs, Carbs Baby
Want to stay fueled for workouts and burn more fat?
You want to start eating low G.I. carbs. Extensive scientific research shows a strong link between slow-digesting foods and lower levels of insulin, fueling the body for longer.
Carbohydrate sources that are low in G.I. are typically wholegrain foods such as oats, sweet potato, whole-wheat bread, etc.
Aim for a 40 gram serve every meal- especially important for pre-workout.
Read more about workout and nutrition here; A Beginner’s Guide To Workout Nutrition: Before, During And After Training.
Your body is amazingly adaptive, which is both good and bad. Unfortunately for your workouts, it means you must continually mix things up. Repeating the same type of training increases your body’s ability at performing that one task.
While you may become a pro at one type of exercise, who cares if you don’t have a well-rounded form of fitness?
Be sure to integrate a variety of exercises into your workouts for a well-rounded, feel-good form of fitness.
Check out my guide on home exercises and workouts to get inspired.
Guzzling down litres of water during your routine won’t cut it- you’ll just end up running for the bathroom during your workout.
Drink ample amounts of water throughout the day to make sure your body is operating at its full potential.
Whether you go for fast or slow reps when training, you’ll want to alternate speeds to maximize your gains.
The muscles used for fast reps have the greatest potential for strength increases, yet those used for slow have a higher ability to gain muscle mass.
If you want to see gains on strength and size, be sure to use both rep speeds between workouts.
Don’t Force it
Many strength junkies think that the heavier the weight, the bigger their gains will be.
News flash! This is dead wrong.
Several studies have found that regularly training with an overly heavy weight actually inhibits muscle growth. The studies consistently found higher levels of myostatin (the protein that limits muscle growth) in the athletes that trained with heavier weights and less reps.
There’s nothing wrong with heavy weight training as part of a balanced workout regime- every few weeks switch to less reps with a lighter weight.
Cardio Comes After
Thinking about hopping on the treadmill before your strength training? Don’t do it!
Japanese researchers have proved that performing cardio before your strength training will limit your growth hormones by more than 1000%.
Yes, I know. That sure is a lot of delicious hormones flushed down the drain…
Save your cardio for AFTER your strength training for optimal results.
To read more about why your strength training should be done prior to your cardio, check out this article; Is It Better to Do Cardio or Strength Training First?
Final Words – Start Exercising The Smart Way
Working out is an art, and like all other art forms, it is something to be refined and reduced to see real results. If you want to spend LESS time at the gym and turbocharge your progress, try injecting some of these tips into your exercise regime!
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